Looking for a simple meal plan to lose weight? Trying to keep a healthy diet can be difficult, especially when your hunger kicks in and you snack on food that’s not part of your diet.
This list contains a 7-day meal plan that’s complete with foods to snack on whenever hunger sets in. Take a look and find out how this meal plan can help you achieve your fitness goals.
In This Article:
- Day 1 Meal Plan
- Day 2 Meal Plan
- Day 3 Meal Plan
- Day 4 Meal Plan
- Day 5 Meal Plan
- Day 6 Meal Plan
- Day 7 Meal Plan
7-Day Meal Plan to Lose Weight
1. Breakfast | Oatmeal with Fruit
For breakfast, you can switch between a bowl of hot or cold oatmeal with some fresh fruit on the side. Hot oatmeal takes a longer time to digest, which will help keep you full a little longer.
Add a couple of tablespoons of Greek yogurt to amp up your protein intake.
2. Morning Snack | Fruits
If you’re hungry a few hours before lunchtime, you can snack on some fruits to satiate some of that hunger. Try two tangerines or an apple with a handful of nuts, dried apricots, or raisins to get you going.
3. Lunch | Veggie
Take two cups of soup filled with a mix of vegetables. Boil some chopped spinach and escarole in chicken to make a hearty veggie soup for lunch.
4. Afternoon Snack | Carrots and Hummus
Chop some carrot sticks and put some protein-packed hummus dip in a container for a quick snack in the afternoon. This perfect combination of protein, carbohydrates, and fats will help keep you going until dinner time.
5. Dinner | Teriyaki Salmon and Veggies
Bake 100 g of salmon at 400 degrees Fahrenheit for 10-15 minutes until it’s firm. Then steam chopped carrots and broccoli for 3-5 minutes.
Pour some teriyaki sauce over them and finish off with some sesame seeds.
6. Dessert | Berries
After dinner, if you’re still hungry, enjoy some light and sweet dessert. Snack on some blueberries, raspberries, or strawberries before you start getting ready for bed.
7. Breakfast | Berry Smoothie
Start your day with a berry smoothie filled with fructose and protein. In a blender, mix a chopped banana, half a cup of strawberries, half a cup of nonfat milk, and half a cup of plain Greek yogurt.
You may also add some protein powder to turn this into a protein smoothie.
8. Morning Snack | Grapes or Nuts
As a morning snack, keep yourself full with some 30 g of nuts or a handful of grapes. You can also have some strawberries left over from your berry smoothie.
9. Lunch | Turkey Sandwich
Make a sandwich with sliced roasted turkey breast, sliced tomatoes, and some baby greens with two slices of whole grain bread. Choose a bread that’s low in sodium to prevent water retention.
10. Afternoon Snack | Pear and Popcorn
If your turkey sandwich wasn’t enough, you can eat some air-popped popcorn and a pear. The popcorn will help satisfy your potato chip cravings while the pear will help satiate you.
11. Dinner | Grilled Chicken and Veggies
Grill 100 g of chicken, and roast a cup of Brussels sprouts and half a cup of sweet potatoes. Season the chicken and the vegetables with olive oil, pepper, and salt.
12. Dessert | Berry Mousse
Blend your leftover berries with some vanilla extract and silken tofu until it is smooth.
13. Breakfast | Egg White Omelet
Separate three egg whites from the yolks and mix it in a bowl with a fork. Pour the egg white mixture into a heated pan and top it off with grilled onions, mushrooms, and bell peppers.
Then add some ricotta cheese before you fold the omelet.
14. Morning Snack | Watermelon
Have a cup of diced watermelon in the morning if you’re feeling hungry. For mornings when you need to rush off, grab a tall cup of watermelon smoothie with a scoop of vanilla protein powder to go.
If watermelons aren’t available, you can substitute this with another seasonal fruit.
15. Lunch | Tuna Salad
Mix 76 g of cooked tuna with 2 cups of mixed greens, half a cup of chopped cucumbers, and half a cup of cherry tomatoes. Then season the tuna salad with a tablespoon of vinaigrette.
16. Afternoon Snack | Fruit and Cottage Cheese
Choose cottage cheese with no added salt and canned fruits packed in water or juice and have no added sugar.
17. Dinner | Teriyaki Shrimp and Veggies
Cook 100 grams of shrimp until it is bright pink. Then steam a cup of carrots and a cup of broccoli, and cook half a cup of brown rice.
Place the shrimp, veggies, and rice on a plate and add 2 tablespoons of teriyaki sauce.
18. Dessert | Frozen Yogurt
Before you go to bed, enjoy 3/4 cup of frozen nonfat and sugar-free yogurt. Choose whichever flavor you like and top it off with unsweetened berries to complement the yogurt.
19. Breakfast | Overnight Oats
The night before, pour in half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, and half a cup of Greek yogurt in a container. Then leave it in the fridge overnight.
You may also add half a cup of blueberries or pistachios before putting it in the fridge or fresh in the morning.
20. Morning Snack | Banana and Cashews
Have half a cup of cashews to snack on a few hours before lunch. You can also eat one banana to energize you until the afternoon.
21. Lunch | Turkey Tortilla
Wrap 75 g of cooked turkey, a cup of mixed greens, and a quarter of an avocado in a whole-wheat tortilla. Enjoy this healthy and protein-rich turkey wrap for lunch!
22. Afternoon Snack | Broccoli and Cauliflower
Steam half a cup of broccoli and half a cup of cauliflower for an afternoon snack. Season them with 2 tablespoons of tzatziki for some flavor.
23. Dinner | Quinoa and Grilled Chicken
Grill 100 g of chicken breast and cook half a cup of quinoa. Cut the chicken and mix it with the quinoa along with a cup of cherry tomatoes and cucumber, 2 tablespoons of feta cheese, and a tablespoon of vinaigrette.
24. Dessert | Fruit Smoothie
Blend half of a banana, half a cup of frozen berries, a cup of plain yogurt, and 3/4 cup of crushed ice until smooth.
25. Breakfast | Toasted Bagel
Toast half of a whole grain bagel. Then spread some fat-free ricotta cheese or cheese cream on the bagel and top it off with some sliced strawberries or other fruits.
If you want to pack some protein to your breakfast, top your bagel with yummy peanut butter – creamy or chunky – however way you want it!
26. Morning Snack | Apple and Nuts
Have an apple later in the morning for some sugar rush. Eat some nuts as well to be better satiated until lunch.
27. Lunch | Green Salad
Fill a bowl with baby greens and top it off with some homemade Thousand Island Dressing. Make the dressing by mixing half a teaspoon of oregano, 3/4 cup of low-sodium ketchup, half a teaspoon of garlic, and 3/4 cup of plain Greek yogurt.
28. Afternoon Snack | Sweet Potato
Wrap a batch of sweet potatoes in foil and cook at 425 degrees Fahrenheit for an hour. You can store these potatoes in the fridge for a week and just heat them in the microwave before eating them.
You can also try this no-bake sweet potato treat for a different twist to a classic snack.
29. Dinner | Steak and Potatoes
After a couple of low-calorie meals throughout the day, you deserve some steak. Eat 100 g of lean steak with roasted sweet potatoes and Brussel sprouts to fill you up.
30. Dessert | Berry Mousse
If you still have room for dessert, make another berry mousse. Blend any leftover berries with some vanilla extract and silken tofu until it’s smooth.
31. Breakfast | Eggs and Toast
Toast two slices of whole wheat toast and boil two eggs. Peel off the eggshells, slice them in half, and put them on the toast.
32. Morning Snack | Fruits
Have some fresh fruits with some dried apricot or a cup of Greek yogurt in the morning if you’re hungry. Try to avoid pre-prepared mixed fruits with added sugar.
33. Lunch | Veggie Soup
Try making veggie soup again and consume two cups for lunch. You may also add other kinds of vegetables in the broth for a different flavor.
34. Afternoon Snack | Fruit Yogurt
Take a cup of plain Greek yogurt and top it off with your choice of berries. Mix the yogurt and berries together with a spoon.
Try to squash some of the berries to let their juice mix into the yogurt.
35. Dinner | Mustard Salmon
Prepare the mustard sauce by combining a quarter cup of sour cream, 2 tablespoons of mustard, and 2 teaspoons of lemon juice. Spread this mixture on both sides of a 100 g of salmon fillet.
Then broil the salmon for 10-12 minutes.
36. Dessert | Chocolate Milk
Chocolate isn’t always bad in a meal plan to lose weight. Choose nonfat milk, and don’t add any sugar into your chocolate dessert.
37. Breakfast | Overnight Oats
If you need to start the day early, try making overnight nights again. Take out your premade cold oatmeal and enjoy it with half a tablespoon of honey and berries or sliced almonds.
38. Morning Snack | Nuts and Banana
Have a banana in the morning if your oats weren’t enough to fuel you until lunchtime. To extend your energy a little longer, nuts prove to be very helpful.
39. Lunch | Salmon Wrap
Instead of using turkey breast, wrap 75 g of smoked salmon in a whole wheat tortilla wrap. Don’t’ forget to spread some avocado on the wrap and squeeze in some mixed greens to make this tasty and healthy lunch!
40. Afternoon Snack | Carrots and Hummus
Slice a carrot into small sticks and carry them in a container with some hummus. Enjoy this delicious and healthy snack anywhere.
You may also substitute the carrot with some snap peas.
41. Dinner | Veggie Pizza
After a week of healthy eating, it’s time for a simple cheat meal. Have two slices of veggie pizza and a green salad on the side.
Try using lentil flour when making your pizza crust to pack some proteins into your cheat treat. Instead of having dessert, have a glass of wine to go with your dinner.
This 7-day meal plan to lose weight offers a variety of dishes and snacks that don’t limit your calorie intake but, instead, replace common processed foods with salt and sugar which can boost weight gain. Now, you can mix and match meals to suit your cravings and available ingredients.
What other dishes do you have in your weight loss meal plan? Share them with us in the comments section below!