August 17


The 7-Day Weight Loss Meal Plan: Jumpstart Your Weight Loss With Just One Week of Healthy Eating

August 17, 2020

Follow This Easy & Delicious 7-Day Diet Meal Plan To Lose Weight

7 day diet plan for weight loss

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How To Lose Weight

So you want to lose weight.

This is a great start! Youre already ahead of the curve just by thinking about ways to boost yourself upphysically and mentally.

Of course, every single body should be celebrated and there is absolutely no right weight or body type. But its always okay to want to be the very best version of yourself.

Sometimes, this includes shedding a few extra pounds. Whether that extra weight came after a few kids or maybe a rough quarantine or an injury I could go on!

The point is, its okay. You have come to the right place.

Before we dive into a specific meal plan for the week here are some basics on how to lose weight.

One important thing I like to remind people is: Dont skip meals!

Breakfast can be the most important part of the day. (Have you ever heard this saying before?)

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Well, theres a reason. One study actually linked skipping meals to abdominal weight gain. Its believed to slow down your metabolism and overall, this is a plan thats meant for the long term.

Another note about losing weight is that Ive found it can be really helpful to focus on lower calorie options that will fill you up.

One example that DOESNT work with this is something like alcohol. Typically, alcohol can be higher in calories but doesnt really do a great job in filling a person up.

Generally, another good type of food to cut out (or limit) when you are trying to lose weight is sugary drinks and food. Try to choose whole foods as well.

Start by putting your focus on eating healthy, and stay determined!


Be patient! Weight loss is a journey. A marathon, not a sprint, so to say.

Its important to know that things may not go as fast as you want them to. But this is okay because its healthy, and thats the most important factor in all of this.

7 day diet plan for weight loss

How Much Weight Can You Lose In One Week?

Speaking of weight loss taking time, heres a good question that Im sure we have all wondered about:

How much weight can I lose in one week?

The answer? Well, it does depend.

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If you pick an extreme diet (that may not be as healthy)… you can certainly lose more weight in one week. But is it healthy? The problem with mass weight loss in a super short amount of time is that its harder for your body to keep it off long-term.

The important thing here is to lose weight in a way that is HEALTHY and will allow you to keep that weight off. Typically, its believed that aiming to lose around 1 to 2 pounds per week is a healthy, safe option that provides a good outlook for the future.

How come?

Well, losing this amount per week requires you to burn between 500 and 1,000 calories MORE than you eat that week. Think about that its a lot!

So, this is pretty healthy and reasonable.

Of course, weight loss ebbs and flows. One week, you may lose a bit more. Another week, you may not lose anything at all. The most important thing is to stay the course and remain focused!

7 day diet plan for weight loss

The 7-Day Meal Plan For Weight Loss

Now, lets dive in. This weeks meal plan is just an example and you should always consult a doctor before changing your lifestyle and adopting a new diet.

The idea behind this meal plan is to give you an example of a possible way to lose weight.

Its going to focus on lower-calorie foods that will still leave you feeling full.

PLUS: This meal plan is designed for people who have super busy schedules that may not have the time to spend hours cooking in the kitchen. Most of these options can be bought at a grocery store and require minimal preparation time.

Also: Ive included two snack meals per day. If you find youre feeling full, the snack meals are okay to pass on!

But the snack options are still going to be healthy and (although smaller portions) are going to be great for that mid-day boost.

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All of this is designed as a sample. Feel free to follow it to a T or use it as more of a guide while you work on building your own plan for the week. Either way, the most important step is taking that leap of faith and getting started.

So with that said, heres a meal plan for one whole week. And dont worry: this shouldnt break the bank at the grocery store, either! (An important thing for most of us!)

Day 1 Meal Plan


1 cup egg whites (possible additions: cup of tomatoes, a pinch of salt and pepper)

cup of strawberries + cup of blueberries

1 glass of low-fat, skim milk


1 cup of carrots + 1 tablespoons of hummus


1 package Tabatchnicks Low Sodium Split Pea Soup (This is frozen soup thats delicious, low in sodium, and has BPA-free packaging) Add in cup of carrots (optional)

3.5 oz serving of chicken breast, cooked in the oven (You can add spices or just some salt and pepper)


Half a cup of Greek yogurt (pick one that has live cultures)


6 oz grilled or baked salmon with low-fat Teriyaki sauce

1 cup of wild rice

cup of baked carrots and cup of chopped, baked asparagus

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Day 2 Meal Plan


1 cups Greek yogurt (live cultures) with cup of strawberries, cup of blueberries, cup of LOW-SUGAR granola (I like Super Simple Sprouted Granola and Old Country Style Museli)

1 piece of whole wheat toast

1 glass of low-fat, skim milk


1 oz of almonds


2 cups of romaine lettuce with cup chopped cucumbers, cup shelled edamame, cup shredded carrots, 1 cup of grilled chicken, and a low-fat Thai peanut salad dressing


4 baby carrots, cup of broccoli, 2 tablespoons of hummus


1 turkey burger (no bun)

1 cup of cooked broccoli and cauliflower

cup of wild rice

Day 3 Meal Plan


Omelet with: four egg whites, cup of chopped mushrooms, cup of tomatoes, cup of dice onion, 1 tablespoon of low-fat jack cheese, a pinch of salt and pepper, a spoonful of salsa on top

1 piece of whole wheat toast


cup of Greek yogurt (or low-fat vanilla yogurt)

1 apple


3 oz of sliced turkey breast

Tomato-cucumber salad 6 slices of tomato, cup of sliced cucumbers, 1 tablespoons of fat-free or low-fat Italian dressing, cup of feta cheese (optional)


1 cup of watermelon


4 oz of stir-fry pork tenderloin with cup onion, cup broccoli, a pinch of garlic, and cup of carrots or bell peppers (stir-fry with a low-fat Teriyaki sauce)

cup of couscous

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Day 4 Meal Plan


2 hard-boiled eggs

1 banana with 1 tablespoon of peanut butter


cup of fat-free cottage cheese with 1 tablespoon of almonds and cup of cherries


3 oz of grilled chicken

cup of cooked quinoa with cup of cherry tomatoes and cup of cucumbers


1 cup of broccoli and cauliflower with 1 tablespoons of tzatziki (or you can eat it with no tzatziki)


4 oz of shrimp cooked over a stove with an all-natural or low-calorie cooking spray

1 cup of couscous

cup of steamed carrots

Day 5 Meal Plan


Smoothie made with banana, cup of strawberries, cup low-fat vanilla or plain Greek yogurt, cup of ice, cup of low-fat skim milk


1 small apple

1 oz of almonds


2 cups of mixed greens with 2 oz of tuna + 1 cup of tomatoes, 1 cup of cucumbers, and 1 tablespoons of balsamic vinaigrette


1 fat-free mozzarella stick

1 cup of tomatoes or cucumbers


4 oz of baked mahi-mahi with 1 cup of steamed carrots, 1 cup of steamed broccoli (drizzle all with 2 tablespoons of low-fat Teriyaki sauce)

1 cup of wild rice

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Day 6 Meal Plan


Bowl of fruit: cup of strawberries, banana, cup of blueberries, cup of raspberries or blackberries

1 cup of low-fat granola (added into the bowl of fruit or on the side)


1 cup baby carrots + cup of sugar snap peas with 1 tablespoon of hummus


3 oz grilled chicken

1 cup of steamed corn with 1 cup of steamed broccoli


1 oz of almonds 

1 small apple


cup of roasted sweet potatoes with 3 oz of grilled chicken

1 cup of roasted brussels sprouts, 1 cup of wild rice

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Day 7 Meal Plan


1 corn tortilla with 3 egg whites + cup of baked beans


1 banana + 1 apple


2 oz smoked salmon with 1 cup of mixed greens + 1 cup of sliced tomato


2 tablespoons of peanut butter with one small apple


4 oz of grilled lean steak

1 cup of roasted wild rice or couscous

1 cup of mixed veggies, your choice

7 day diet plan for weight loss


This is an example of a weekly meal plan. It may not be right for you but its a good sample of how to eat healthy for a week.

What isnt included? Dessert.

(But, dont panic! Ive got a plan for that, too).

Feel free to pick 2 days a week where you allow yourself to have half a cup of ice cream. Try to pick a healthier ice cream option and dont load it up with a ton of toppings.

Why do I think this is important? Well, like I said: moderation is KEY.

Plus, I know Im not the only one out there with a sweet tooth. Im a big believer in the idea that you have to ENJOY what you are doing to make it work.

If a little bit of ice cream will help you stay on track for the long run, I am all for it! The idea behind this diet is that youre still eating a lot but the options are healthier and supposed to be a little more filling.

A little bit of dessert in a week isnt going to majorly affect a diet. Of course, if youd like to opt out of the dessert thats totally okay too!

(And, honestly pretty impressive! Like I said, Ive got that massive sweet tooth)

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Even if you dont decide to eat the ice cream, this diet should fill you up. The snacks included are designed for those of you that may prefer to eat a little bit more throughout the day.

Remember: weight loss is a marathon, not a sprint.

Try out this meal plan for the week (after making sure it works by talking to a doctor!). After the week, check out how you feel.

Were you full? Did it leave you feeling satisfied? Did you have the energy needed to get through the day?

Ask yourself these questions, but most importantly: Dive right in!

This is a great example of how to plan the week with food that will be healthy and fill you up. Its also an easy plan to follow because it doesnt require you to be a master in the kitchen, so to speak.

As another note: If any of these foods are really unappealing to you or cannot be eaten for whatever reason, thats okay. The great thing is that there are other alternatives that you can substitute a meal for that will be really similar.

(Example: Its okay to substitute certain types of fish for chicken).

Bottom line? Now is the best time to start! What are you waiting for?!

How To Supercharge Your Weight Loss

Eating a healthy diet is a HUGE step in moving toward your weight loss goal

But what if you want something a little extra that can help you lose MORE weight

That ISNT an intense workout regimen?

According to a well-known doctor there IS something else you can add to your daily routine that will help you see those pounds easily come off

And it all comes down to one thing: probiotics.

This doctor has stayed on the cutting edge of weight loss research involving probiotics and that research has shown that getting the RIGHT strains of probiotics into your system can make a big difference in how your body stores fat!

In fact, he and other scientists have identified the 5 TOP probiotic strains that help your body flush out extra fat instead of storing the fat on your belly, thighs, arms, or rear-end.

And when you combine these 5 probiotic strains with a healthy diet like the one outlined in this 7-day meal plan you can expect really impressive results!

So, if you want to see what these 5 probiotic strains are that best for losing weight and how they help your body flush out more fat every day click here:

Click Here To See This Famous Doctor Explain How These 5 Probiotic Strains Can Help You Easily Lose Stubborn Fat

Shelby Talcott

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