7-day Meal Plan For Dieting

Written byListonic team

Updated on Nov 22, 2024

Embark on a dieting journey that feels less like a chore and more like a culinary adventure. Our 7-day meal plan for dieting is designed to keep you on track without sacrificing flavor. Plus, we'll show you how to turn these meal plans into a hassle-free shopping list. Let's dive into a week of balanced eating!

Meal plan grocery list

Dry goods

Quinoa

Brown Rice

Oatmeal

Granola

Rice Cakes

Chia Seeds

Beans

Snacks & sweets

Granola

Rice Cakes

Mixed Nuts

Almonds

Sunflower Seeds

String Cheese

Croutons

Meats

Chicken Breast

Turkey

Beef

Shrimp

Cod

Dairy & eggs

Greek Yogurt

Cottage Cheese

Egg

Parmesan Cheese

String Cheese

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Mixed Berries

Apple

Banana

Avocado

Pineapple

Orange

Pear

Zucchini

Cucumber

Spinach

Broccoli

Bell Peppers

Brussels Sprouts

Green Beans

Romaine Lettuce

Salad Greens

Sweet Potato

Bakery

Whole Grain Toast

Whole Grain Bread

Plant based

Almond Butter

Peanut Butter

Almond Milk

Tofu

Guacamole

Tzatziki

Protein Powder

Protein Pancake

Spices & sauces

Tomato Sauce

Caesar Dressing

Honey

Turkey Chili

Ready meals

Lentil Soup

Meal plan overview

Embarking on a diet doesn't have to be a dull affair. A 7-day meal plan for dieting can be both flavorful and fulfilling. It's about finding the right balance of nutrients while keeping calorie intake in check.

Expect benefits like weight loss, improved metabolism, and better control over your appetite. It's a practical approach to dieting that doesn't feel like a sacrifice.

7-day Meal Plan For Dieting exemplary product

Foods to eat

Lean Proteins: Skinless chicken, turkey, fish, tofu, and lean cuts of beef.
Vegetables: Broccoli, spinach, cauliflower, kale, and other non-starchy vegetables.
Whole Grains: Quinoa, brown rice, oats, and whole wheat products in moderation.
Fruits: Berries, apples, grapefruit, and other low-calorie fruits.
Low-Fat Dairy: Greek yogurt, skim milk, and other low-fat dairy options.
Legumes: Lentils, chickpeas, black beans, and other high-fiber sources.
Healthy Fats: Avocados, nuts, seeds, and olive oil in controlled portions.
Water: Stay hydrated with water and herbal teas.
Herbs and Spices: Use herbs and spices for flavor without added calories.

✅Tip

Drink a glass of water with apple cider vinegar before meals to potentially increase feelings of fullness and support digestion.

Foods not to eat

Processed Snacks: Chips, cookies, and other high-calorie snacks.
Sugary Beverages: Soda, energy drinks, and sugary fruit juices.
Sweets and Desserts: Cakes, candies, and other high-sugar treats.
White Bread and Refined Grains: Opt for whole grains instead of refined options.
Fried Foods: Minimize fried foods and choose baked or grilled alternatives.
Full-Fat Dairy: Choose low-fat or fat-free dairy products.
High-Calorie Sauces and Dressings: Use low-calorie alternatives or in moderation.
Alcohol: Limit alcohol consumption as it adds extra calories.
Excessive Portions: Practice portion control to manage calorie intake.

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Main benefits

The 7-Day Meal Plan For Dieting is designed to support healthy weight loss while ensuring balanced nutrition. By incorporating nutrient-dense, portion-controlled meals, this plan helps manage calorie intake without compromising essential nutrients. A mix of lean proteins, fiber-rich vegetables, and whole grains promotes satiety and sustained energy levels. The focus on mindful eating and portion awareness aids in developing healthier habits that can be maintained long-term. With an emphasis on sustainability, this meal plan encourages gradual, realistic progress toward weight management goals.

Recommended nutrient breakdown

Protein: 29%

Fat: 18%

Carbs: 40%

Fiber: 11%

Other: 2%

How to budget on this meal plan

To better budget this diverse 7-day meal plan, focus on buying in bulk and choosing versatile ingredients. Opt for larger packs of staples like chicken breast, brown rice, and vegetables, which are often cheaper per unit. Consider seasonal produce for fruits and vegetables to save costs. Utilize ingredients like eggs, beans, and lentils in multiple meals, as they are nutritious yet economical. Plan to use perishables like salad greens and berries earlier in the week to avoid waste. Buying store brands for items like almond butter, Greek yogurt, and oatmeal can also reduce expenses without sacrificing quality.

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Extra tips

Low-calorie snacks ideal for dieting:

Carrot sticks with tzatziki
Fresh fruit salad
Rice cake with low-fat cottage cheese
Air-popped popcorn without butter
Greek yogurt with cinnamon
Cucumber slices with hummus
Small serving of mixed nuts

When dieting, beverages should be low in calories but high in nutritional value. Water is key for hydration and helps with feeling full. Green tea supports metabolism. Herbal teas provide a calorie-free way to stay hydrated. Black coffee, without added sugars, can help suppress appetite. Lastly, vegetable juices are a great way to get nutrients without too many calories.

Dieting doesn’t have to mean skipping out on nutrients. Focus on nutrient-rich, low-calorie foods. Fruits and veggies are always a good bet for vitamins and minerals. Add in quality proteins, like lean meats and plant-based options, to help maintain muscle and keep you full. Whole grains provide energy, and healthy fats from things like nuts and olive oil make meals more satisfying.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with mixed berries and chia seeds
Snack:Apple slices with almond butter
Lunch:Grilled chicken breast with roasted vegetables
Snack:Carrots and hummus
Dinner:Baked salmon with quinoa and steamed broccoli
Calories🔥: 1350
Fat💧: 50g
Carbs🌾: 120g
Protein🥩: 87g

Day 2

Breakfast:Oatmeal with sliced banana and peanut butter
Snack:Hard-boiled egg
Lunch:Turkey and avocado wrap with a side salad
Snack:Greek yogurt with honey and sliced almonds
Dinner:Grilled shrimp with zucchini noodles and tomato sauce
Calories🔥: 1320
Fat💧: 56g
Carbs🌾: 105g
Protein🥩: 76g

Day 3

Breakfast:Smoothie with spinach, banana, almond milk, and protein powder
Snack:Cottage cheese with pineapple
Lunch:Quinoa salad with mixed vegetables and grilled chicken
Snack:Sliced cucumber with hummus
Dinner:Lean beef stir-fry with broccoli and brown rice
Calories🔥: 1300
Fat💧: 50g
Carbs🌾: 110g
Protein🥩: 95g

Day 4

Breakfast:Whole grain toast with avocado and poached eggs
Snack:A handful of mixed nuts
Lunch:Lentil soup with a side of whole grain bread
Snack:Sliced bell peppers with guacamole
Dinner:Baked chicken breast with sweet potato and green beans
Calories🔥: 1330
Fat💧: 50g
Carbs🌾: 125g
Protein🥩: 76g

Day 5

Breakfast:Greek yogurt parfait with granola and berries
Snack:Orange and a handful of almonds
Lunch:Spinach salad with grilled salmon, avocado, and vinaigrette
Snack:Rice cakes with peanut butter
Dinner:Turkey chili with beans and vegetables
Calories🔥: 1350
Fat💧: 55g
Carbs🌾: 115g
Protein🥩: 80g

Day 6

Breakfast:Scrambled eggs with spinach and mushrooms
Snack:A pear and a string cheese
Lunch:Grilled vegetable and hummus wrap
Snack:Yogurt with a sprinkle of sunflower seeds
Dinner:Baked cod with roasted Brussels sprouts and quinoa
Calories🔥: 1300
Fat💧: 48g
Carbs🌾: 108g
Protein🥩: 77g

Day 7

Breakfast:Protein pancake with fresh berries
Snack:A small apple with a handful of walnuts
Lunch:Chicken Caesar salad with light dressing
Snack:Carrot sticks with tzatziki
Dinner:Grilled tofu with stir-fried mixed vegetables and brown rice
Calories🔥: 1350
Fat💧: 52g
Carbs🌾: 115g
Protein🥩: 77g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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