Losing weight doesn’t have to be complicated. A well-structured meal plan can help you stay on track, maintain a calorie deficit, and enjoy nutritious, satisfying meals. This 7-day weight loss meal plan provides balanced meals packed with lean proteins, fiber, and healthy fats. Plus, we’ve included a grocery list to make shopping easy.
How This Meal Plan Supports Weight Loss
This meal plan focuses on:
- Calorie Control – Keeps portions in check to create a sustainable calorie deficit.
- High Protein & Fiber – Helps you feel full longer and maintain muscle mass.
- Balanced Macronutrients – Includes carbs, fats, and proteins for optimal nutrition.
- Whole Foods – Prioritizes fresh, minimally processed ingredients.
Each day includes three meals and one snack, averaging 1,300–1,600 calories per day (adjust as needed).
7-Day Weight Loss Meal Plan
Day 1
Breakfast: Scrambled eggs with spinach and whole wheat toast
Lunch: Grilled chicken salad with mixed greens and balsamic vinaigrette
Snack: Greek yogurt with berries
Dinner: Baked salmon with quinoa and roasted broccoli
Day 2
Breakfast: Oatmeal with almonds and sliced banana
Lunch: Turkey and avocado wrap in a whole wheat tortilla
Snack: Apple with peanut butter
Dinner: Stir-fried tofu with brown rice and mixed vegetables
Day 3
Breakfast: Smoothie with spinach, banana, protein powder, and almond milk
Lunch: Quinoa bowl with grilled shrimp, black beans, and avocado
Snack: Hard-boiled egg and cucumber slices
Dinner: Baked chicken breast with roasted sweet potatoes and green beans
Day 4
Breakfast: Scrambled eggs with tomatoes and whole grain toast
Lunch: Lentil soup with a side of mixed greens
Snack: Handful of almonds and dark chocolate (85%)
Dinner: Grilled salmon with couscous and asparagus
Day 5
Breakfast: Chia pudding with mixed berries and walnuts
Lunch: Tuna salad with mixed greens and olive oil dressing
Snack: Cottage cheese with sliced peaches
Dinner: Lean ground turkey lettuce wraps with sautéed bell peppers
Day 6
Breakfast: Whole wheat toast with avocado and poached egg
Lunch: Grilled chicken with quinoa and sautéed spinach
Snack: Hummus with baby carrots and celery
Dinner: Baked cod with roasted Brussels sprouts and mashed cauliflower
Day 7
Breakfast: Smoothie with mixed berries, Greek yogurt, and flaxseeds
Lunch: Chickpea salad with feta cheese and lemon dressing
Snack: Almonds and a boiled egg
Dinner: Grilled steak with roasted sweet potatoes and a side salad
Grocery List
Here’s everything you’ll need for the week:
Proteins
- Chicken breast
- Salmon
- Shrimp
- Tofu
- Ground turkey
- Eggs
- Greek yogurt
- Cottage cheese
- Tuna
- Cod
- Lean steak
Grains & Legumes
- Quinoa
- Brown rice
- Whole wheat bread/tortillas
- Oatmeal
- Lentils
- Chickpeas
Fruits & Vegetables
- Spinach
- Mixed greens
- Broccoli
- Sweet potatoes
- Green beans
- Tomatoes
- Cucumbers
- Bell peppers
- Brussels sprouts
- Asparagus
- Bananas
- Berries (strawberries, blueberries, raspberries)
- Apples
- Peaches
- Avocados
- Lemon
Nuts & Seeds
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Peanut butter
Other Essentials
- Olive oil
- Balsamic vinegar
- Hummus
- Dark chocolate (85%)
- Protein powder
Tips for Success
- Meal Prep Ahead – Chop veggies, cook grains, and portion out meals for the week.
- Stay Hydrated – Drink plenty of water and herbal teas.
- Adjust Portions – Modify serving sizes based on your calorie needs.
- Stay Consistent – Stick to the plan, but allow some flexibility for cravings.
By following this structured meal plan, you can achieve your weight loss goals while enjoying delicious, nutrient-packed meals.
FAQs
Can I swap meals?
Yes. Feel free to swap similar meals based on your preferences.
How many calories per day is this meal plan?
It ranges from 1,300 to 1,600 calories per day, depending on portion sizes.
Can I eat snacks outside of this plan?
Yes, just keep them within your calorie target and choose healthy options.
Can I meal prep for the whole week?
Absolutely. Cook proteins, grains, and veggies in advance for easy meals.
