7-day Meal Plan For Weight Loss

Written byListonic team

Updated on Nov 22, 2024

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

Meal plan grocery list

Dry goods

Quinoa

Oatmeal

Brown Rice

Rice Cakes

Granola

Chia Seeds

Snacks & sweets

Mixed Nuts

Almonds

Sunflower Seeds

Peanut Butter

Almond Butter

Meats

Chicken Breast

Turkey

Beef

Shrimp

Cod

Dairy & eggs

Greek Yogurt

Cottage Cheese

Egg

Eggs

String Cheese

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Mixed Berries

Apple

Banana

Pineapple

Cucumber

Bell Peppers

Broccoli

Spinach

Zucchini Noodles

Avocado

Sweet Potato

Green Beans

Pear

Brussels Sprouts

Bakery

Whole Grain Toast

Whole Grain Bread

Ready meals

Lentil Soup

Turkey Chili

Chicken Caesar Salad

Plant based

Tofu

Guacamole

Tzatziki

Protein Powder

Protein Pancake

Beverages

Almond Milk

Spices & sauces

Tomato Sauce

Honey

Meal plan overview

Looking to shed some pounds? A 7-day meal plan for weight loss might be just what you need. It focuses on portion control, balanced nutrients, and foods that keep you full and satisfied without the extra calories.

Benefits include not just weight loss, but also improved metabolism and better control over cravings. It's all about smart eating – think whole grains, lean proteins, and lots of veggies – to help you on your weight loss journey.

7-day Meal Plan For Weight Loss exemplary product

Foods to eat

Lean Proteins: Chicken breast, turkey, tofu, fish, and lean cuts of beef.
Vegetables: Broccoli, cauliflower, spinach, kale, carrots, and bell peppers.
Fruits: Berries, apples, grapefruit, and other low-sugar fruits.
Whole Grains: Quinoa, brown rice, oats, and whole wheat products.
Legumes: Lentils, chickpeas, black beans, and other high-fiber options.
Healthy Fats: Avocados, nuts, seeds, and olive oil in moderation.
Dairy or Dairy Alternatives: Greek yogurt, low-fat milk, or plant-based alternatives.
Water: Stay hydrated with plenty of water throughout the day.
Herbal Tea: Unsweetened herbal teas can be a refreshing choice.

✅Tip

Use cinnamon as a natural sweetener in your meals to help regulate blood sugar levels and potentially aid in appetite control.

Foods not to eat

Processed Foods: Avoid highly processed snacks, chips, and convenience foods.
Sugary Beverages: Soda, energy drinks, and sugary fruit juices.
Sweets and Desserts: Candy, cakes, cookies, and other high-sugar treats.
White Bread and Refined Grains: Choose whole grains over refined options.
Fried Foods: Minimize fried foods and opt for healthier cooking methods.
High-Calorie Sauces and Dressings: Be mindful of added calories from sauces and dressings.
Alcohol: Limit alcohol consumption as it can contribute to excess calories.
High-Fat and Processed Dairy: Limit full-fat dairy and choose healthier alternatives.
Excessive Portion Sizes: Practice portion control to manage calorie intake.

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Main benefits

The 7-day Meal Plan For Weight Loss provides a strategic approach to support weight management and overall health. By focusing on nutrient-dense, low-calorie foods, this meal plan helps create a calorie deficit, a key factor in weight loss. Including a variety of fruits, vegetables, lean proteins, and whole grains ensures a well-rounded and satisfying diet. Portion control and mindful eating are integral components, promoting awareness of food intake. The emphasis on lean proteins helps preserve muscle mass during weight loss, contributing to a healthier body composition. With an emphasis on long-term sustainability, this meal plan encourages the development of healthy eating habits for lasting weight management success.

Recommended nutrient breakdown

Protein: 29%

Fat: 21%

Carbs: 37%

Fiber: 11%

Other: 2%

How to budget on this meal plan

To budget this weight loss meal plan more effectively, creating a detailed grocery list is crucial. Start by identifying staple items that can be used in multiple meals, such as chicken breast, vegetables, and eggs. Buying these in bulk often results in savings. Opt for seasonal produce like fruits and vegetables to reduce costs. Consider purchasing generic brands for items like oatmeal, brown rice, and canned beans, as they are often cheaper than name brands without compromising quality. Planning meals around sales and discounts at your local grocery store can also help. Additionally, preparing meals in batches can minimize waste and save money in the long run. By being strategic with your shopping list and meal preparation, you can make this healthy meal plan more budget-friendly.

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Extra tips

These snacks are great for aiding in weight loss:

Celery sticks with peanut butter
Boiled egg with a pinch of salt
Cottage cheese with pineapple chunks
Apple slices with low-fat cheese
Handful of almonds
Carrot sticks with hummus
Plain Greek yogurt with berries

For weight loss, it's essential to focus on beverages that are low in calories yet satisfying. Water is indispensable for hydration and metabolism. Green tea offers metabolism-boosting properties. Black coffee, when consumed in moderation, can aid in appetite control. Herbal teas are calming and have no calories. Lastly, vegetable juices, especially those low in sodium, provide nutrients without excess calories.

When it comes to shedding pounds, stick to foods that pack a nutritional punch without too many calories. Load up on a variety of veggies and fruits for vitamins and fiber. Lean proteins, like chicken and fish, keep you feeling full and energized. For carbs, go with whole grains in moderation, and for that extra yum and fullness, add healthy fats like avocados or nuts.

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💧: 58g
Carbs🌾: 112g
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💧: 66g
Carbs🌾: 95g
Protein🥩: 81g

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💧: 47g
Carbs🌾: 119g
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🔥: 1430
Fat💧: 61g
Carbs🌾: 122g
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🔥: 1450
Fat💧: 67g
Carbs🌾: 111g
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💧: 56g
Carbs🌾: 103g
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💧: 57g
Carbs🌾: 108g
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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