Home > Meal plans

7-day Meal Plan For Weight Loss

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!

Get grocery list
meal plan icon
complete meal plan
meal plan icon
FREE SHOPPING LIST
review icon
Article reviewed
people
7-day Meal Plan For Weight Loss photo cover

Meal plan grocery list

  • Greek Yogurt
  • Mixed Berries
  • Chia Seeds
  • Apple
  • Almond Butter
  • Chicken Breast
  • Vegetables
  • Salmon
  • Quinoa
  • Broccoli
  • Oatmeal
  • Banana
  • Peanut Butter
  • Egg
  • Turkey
  • Avocado

  • Salad
  • Honey
  • Almonds
  • Shrimp
  • Zucchini Noodles
  • Tomato Sauce
  • Spinach
  • Almond Milk
  • Protein Powder
  • Cottage Cheese
  • Pineapple
  • Cucumber
  • Beef
  • Brown Rice
  • Whole Grain Toast
  • Eggs
  • Mixed Nuts

  • Lentil Soup
  • Whole Grain Bread
  • Bell Peppers
  • Guacamole
  • Sweet Potato
  • Green Beans
  • Granola
  • Orange
  • Rice Cakes
  • Turkey Chili
  • Beans
  • Mushrooms
  • Pear
  • String Cheese
  • Sunflower Seeds
  • Cod
  • Brussels Sprouts
  • Protein Pancake
  • Walnuts
  • Chicken Caesar Salad
  • Tzatziki
  • Tofu

Save this list
Share this list
fact-checked review
Article reviewed

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.

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.

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.

graph image
🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Weight loss meal plans should focus on low-calorie, nutrient-dense foods that keep you full and satisfied. Here are some alternatives to consider:

  • Swap Greek yogurt with cottage cheese for a high-protein, low-calorie option.
  • Replace almond butter with peanut butter for a more budget-friendly, protein-packed spread.
  • Try cauliflower rice instead of brown rice to reduce calories and carbs while adding fiber.
  • Use zucchini noodles instead of traditional pasta for a low-calorie, nutrient-rich base.
  • Opt for lentil soup over traditional soups to boost fiber and protein intake while keeping calories low.

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.

Download the grocery list for FREE

  • ✔️ Add and remove items
  • ✔️ Sort items by store aisles
  • ✔️ Share the list with your partner
Get grocery list
phone picture with a shopping list

Extra tips

Any healthy snack ideas?

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
What should I drink on this meal plan?

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.

How to get even more nutrients?

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 suggestions

7-Day Meal Plan for Weight Loss

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

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Like this meal plan?

Get grocery list
picture showing a phone with a shopping list

Want to learn more?

⚠️ 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.