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Ultimate 7 Day Meal Plan for Weight Loss

Ultimate 7 Day Meal Plan for Weight Loss

Wanting to lose weight to get healthier? Workout is good for keeping yourself healthy, but to achieve your goal to lose weight, you also need to make some healthy changes to your diet.

Struggling to commit to a healthy diet meal plan? Don’t worry, we are here to share this ultimate 7 day meal plan for weight loss for you to follow!

Table of Contents:

About This 7 Day Meal Plan for Weight Loss

Ultimate 7 Day Meal Plan for Weight Loss
Image Credit: bit245 from Getty Images

It’s not worth it to starve yourself just to lose weight and cause nutrition imbalance to yourself. What we are sharing here is no deprivation diet: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats.

When it comes to drinks, it is recommended to stick to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, do 60 to 90 minutes of moderate exercise four times a week.


Sunday

Breakfast:

  • 2 slices back bacon
  • 1 whole-grain toaster waffle with sugar-free fruit spread
  • 3/4 cup berries
  • 1 cup skim milk

Morning Snack:

  • 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

  • Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
  • 1 apple
  • 1 cup skim milk

Afternoon Snack:

  • 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
  • 1/4 cup blueberries

Dinner:

  • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
  • 1/2 cup brown rice
  • 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Monday

Breakfast:

  • 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
  • 1 slice whole-grain toast
  • 1/2 cup blueberries
  • 1 cup skim milk

Morning Snack: 

  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: 

  • Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette

Afternoon Snack: 

  • 2 tablespoons hummus and 6 baby carrots

Dinner:

  • 4 ounces grilled salmon
  • 1 cup wild rice with 1 tablespoon slivered toasted almonds
  • 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
  • 1/2 cup diced cantaloupe topped with
  • 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast:

  • 3/4 cup steel-cut or old-fashioned porridge prepared with water; stir in 1/2 cup skim milk
  • 2 links country-style turkey sausage
  • 1 cup blueberries

Morning Snack:

  • 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Afternoon Snack:

  • 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

  • 1 turkey burger
  • 3/4 cup roasted cauliflower and broccoli florets
  • 3/4 cup brown rice
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

  • Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
  • Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
  • 1/2 cup diced watermelon

Morning Snack:

  • 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

  • Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
  • 1 medium nectarine
  • 1 cup skim milk

Afternoon Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 medium orange

Dinner:

  • 4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
  • 1 medium artichoke, steamed
  • 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup chickpeas, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast:

  • 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
  • 1 wedge honeydew
  • 1 cup skim milk
  • 2 slices Canadian bacon

Morning Snack:

  • Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

  • Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
  • 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Afternoon Snack:

Dinner:

  • 4 ounces grilled halibut
  • 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • 1/2 cup warm unsweetened apple sauce with 1/4 cup fat-free vanilla yogurt,
  • 1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast:

  • Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
  • 1 cup mixed melon

Morning Snack:

  • 3 ounces sliced lean ham
  • 1 medium apple

Lunch:

  • Turkey burger (or one of these veggie burgers)
  • Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
  • 1 cup skim milk

Afternoon Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 cup of red grapes

Dinner: 

  • 5 ounces grilled wild salmon
  • 1/2 cup brown or wild rice
  • 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
  • 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast:

  • Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
  • 1 small bran muffin
  • 1 cup skim milk

Morning Snack:

  • 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

  • 4 ounces sliced turkey breast
  • Tomato-cucumber salad made with 5 slices of tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
  • 1 medium orange

Afternoon Snack:

  • Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries

Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
  • 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoons grated Parmesan cheese
  • 1 cup steamed green beans with 1 tablespoon slivered almonds

Interested in Getting the Best Meal Plans?

Interested in more healthy meal plans? The iHealthy team is happy to help!

Established in February 2018, with nearly 30 stores opened in worldwide, iHealthy seeks to create and promote tasty, healthy and nutritious meal plans. At iHealthy, we wish everyone to get their personalized meal plan to enhance their own lifestyle. By collaborating with our dietitian, you will achieve optimal results.

Contact us at 019-787 2868 or drop us an email at info@ihealthy.asia for your personalized diet meal plan now!

Sources:

  • The 7-Day Diet Plan for Weight Loss from ‘The Biggest Loser’ – Shape

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