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

Granola

Rice Cakes

Snacks & sweets

Mixed Nuts

Almonds

Sunflower Seeds

String Cheese

Granola

Meats

Chicken Breast

Turkey

Beef

Shrimp

Cod

Dairy & eggs

Greek Yogurt

Cottage Cheese

Egg

Eggs

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Mixed Berries

Apple

Banana

Avocado

Spinach

Pineapple

Cucumber

Bell Peppers

Broccoli

Zucchini Noodles

Sweet Potato

Green Beans

Orange

Pear

Brussels Sprouts

Vegetables

Bakery

Whole Grain Toast

Whole Grain Bread

Ready meals

Lentil Soup

Turkey Chili

Chicken Caesar Salad

Plant based

Chia Seeds

Almond Butter

Peanut Butter

Tofu

Guacamole

Tzatziki

Protein Powder

Protein Pancake

Cans & jars

Tomato Sauce

Beverages

Almond Milk

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.

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

Practice mindful eating by taking time to savor your meals, which can help in portion control and reduce overeating.

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 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: 23%

Fat: 24%

Carbs: 46%

Fiber: 5%

Other: 2%

How to budget on this meal plan

To economize this weight loss meal plan, focus on whole, unprocessed foods. Buy chicken, turkey, and eggs in bulk for protein, and choose seasonal vegetables and fruits. Use beans and lentils as inexpensive protein and fiber sources. Prepare homemade snacks like granola and tzatziki. Limit costly items like salmon, shrimp, and beef, and opt for more affordable fish like cod occasionally. Incorporate brown rice and whole grains for filling, nutritious, and cost-effective meals.

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Extra tips

Choose these low-calorie, nutritious snacks for effective weight loss:

Fresh vegetable sticks with salsa
Fruit pieces like apple or pear
Boiled egg
Greek yogurt with berries
Almonds or walnuts (in moderation)
Rice cake with tomato and avocado
Homemade vegetable soup

For weight loss, it's crucial to choose beverages that don't add unnecessary calories. Water is the best option for staying hydrated and can aid in feeling full. Green tea can boost metabolism. Black coffee, in moderation, can provide a calorie-free energy boost. Herbal teas are calorie-free and soothing. Vegetable juices, when low in sodium, can be nutrient-dense.

For weight loss, it’s important to focus on creating a calorie deficit while still nourishing the body. High-fiber foods like vegetables, fruits, and whole grains help fill you up with fewer calories. Proteins, whether from animal sources like chicken and fish or plant-based like beans and tofu, are essential for satiety and muscle maintenance. Incorporating healthy fats in moderation can also enhance satiety, making it easier to stick to a healthy eating plan.

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💧: 52g
Carbs🌾: 115g
Protein🥩: 97g

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🌾: 114g
Protein🥩: 101g

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💧: 48g
Carbs🌾: 135g
Protein🥩: 94g

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🔥: 1400
Fat💧: 55g
Carbs🌾: 140g
Protein🥩: 80g

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💧: 58g
Carbs🌾: 130g
Protein🥩: 95g

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💧: 50g
Carbs🌾: 120g
Protein🥩: 96g

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🌾: 125g
Protein🥩: 90g

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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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