Here’s a 7-Day Weight Loss Meal Plan template that’s easy to follow and flexible to fit your taste preferences. This plan is balanced, nutrient-dense, and designed to keep you satisfied while creating a calorie deficit for weight loss.
Daily Structure
- Breakfast: 250-300 calories (protein + healthy fats + carbs)
- Snack: 100-150 calories (protein or fiber-rich)
- Lunch: 300-400 calories (lean protein + veggies + whole grains)
- Snack: 100-150 calories (healthy fats or protein)
- Dinner: 400-450 calories (protein + veggies + healthy fats)
Day 1
Breakfast:
- Greek yogurt (3/4 cup, plain, non-fat) topped with 1/4 cup granola and fresh berries
Snack:
- 1 small apple and 1 tablespoon almond butter
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
- 1 small whole-grain roll
Snack:
- A handful of baby carrots and hummus
Dinner:
- Baked salmon (4 oz), steamed broccoli, and 1/2 cup quinoa
Day 2
Breakfast:
- Scrambled eggs (2 eggs) with sautéed spinach and mushrooms
- 1 slice whole-grain toast
Snack:
- 10 almonds
Lunch:
- Turkey and avocado wrap (1 small whole-grain tortilla, 2 oz turkey breast, 1/4 avocado, spinach)
- A side of cucumber slices
Snack:
- 1 boiled egg
Dinner:
- Stir-fried shrimp with zucchini, bell peppers, and 1/2 cup brown rice
Day 3
Breakfast:
- Smoothie: 1/2 banana, 1/2 cup frozen spinach, 1 scoop protein powder, and almond milk
Snack:
- 1 small handful of sunflower seeds
Lunch:
- Grilled chicken breast (3 oz) with roasted sweet potatoes (1/2 cup) and green beans
Snack:
- 1 string cheese
Dinner:
- Baked cod with lemon and herbs
- 1/2 cup wild rice and steamed asparagus
Day 4
Breakfast:
- Avocado toast (1 slice whole-grain bread topped with 1/4 avocado and a poached egg)
Snack:
- 1 small orange
Lunch:
- Lentil soup (1 cup) with a side of mixed greens salad and olive oil dressing
Snack:
- A handful of roasted chickpeas
Dinner:
- Grilled turkey burger (lettuce-wrapped, no bun)
- A side of roasted Brussels sprouts and mashed cauliflower
Day 5
Breakfast:
- Chia pudding (1 tablespoon chia seeds soaked overnight in almond milk, topped with fresh raspberries)
Snack:
- 1 boiled egg
Lunch:
- Quinoa salad (1/2 cup cooked quinoa, black beans, chopped veggies, lime juice, and olive oil)
Snack:
- A handful of walnuts
Dinner:
- Baked chicken thighs with roasted carrots and steamed broccoli
Day 6
Breakfast:
- Protein pancakes (1/4 cup oats, 1 egg, 1/2 banana blended and cooked)
Snack:
- 1 small pear
Lunch:
- Grilled chicken breast (3 oz)
- 1/2 cup quinoa
- Sautéed spinach
Snack:
- 10 almonds
Dinner:
- Grilled shrimp and zucchini noodles with marinara sauce
Day 7
Breakfast:
- Oatmeal (1/2 cup cooked in water) topped with 1/4 cup mixed berries and a sprinkle of cinnamon
Snack:
- 1 boiled egg
Lunch:
- Grilled chicken salad with mixed greens, avocado, and olive oil dressing
Snack:
- 1 string cheese
Dinner:
- Baked salmon with roasted sweet potatoes (1/2 cup) and steamed green beans
Tips to Customize
- Meal Prep: Cook proteins (chicken, fish, beans) and grains (quinoa, rice) in advance for easy assembly.
- Stay Hydrated: Drink at least 8 cups of water daily.
- Substitutions: Swap proteins (chicken, fish, beans, or tofu) and adjust portion sizes to suit preferences.
- Exercise: Pair this plan with regular light to moderate exercise for best results.
Would you like a shopping list or detailed recipes for any of the meals? 😊
