Losing weight can be challenging, especially for beginners. However, the right meal plan can make this process easier and more effective.
This 7-Day Diet Meal Plan is specially designed to help you healthily lose weight, without sacrificing essential nutrients for the body.
By following these guidelines, you will not only reduce calories but also stay full and energized throughout the day.
7-Day Meal Plan to Lose Your Weight
To maintain weight, you need a balanced meal plan with the right calorie intake and macronutrient distribution.
However, when aiming for weight loss, you should prioritize protein absorption instead.
Because protein fuels your body in two ways: It keeps hunger at bay, while increasing thermogenesis to help your body burn more calories.
That’s why we’re creating this 7-day meal plan to help you stay in a caloric deficit while providing essential nutrients to energize you.
Each meal includes lean protein, healthy fats, fiber-rich carbs, and vitamins to support metabolism and muscle retention.
Below is a detailed breakdown of each day's meals, including portion sizes and macronutrient calculations:
Day 1
Breakfast: 3 large scrambled eggs, 1 slice of whole wheat toast
Macros: 350 kcal, 21g protein, 17g carbs, 21g fat
Snack 1: 5.3 oz plain nonfat Greek yogurt, ¼ cup blueberries, 1 oz cashew pieces
Macros: 272 kcal, 20g protein, 20g carbs, 14g fat
Lunch: 4 oz grilled chicken breast, 2 cups chopped romaine lettuce, topped with 2 tbsp sunflower seeds, 1 tbsp olive oil, and 1 tbsp balsamic vinegar
Macros: 418 kcal, 38g protein, 11g carbs, 26g fat
Snack 2: Protein shake (1 scoop whey protein powder, 1 cup of nonfat milk)
Macros: 193 kcal, 28g protein, 18g carbs, 1g fat
Dinner: 4 oz grilled sirloin steak, 1 small baked potato, 1 cup steamed mixed vegetables
Macros: 449 kcal, 36g protein, 39g carbs, 17g fat
Day 2
Breakfast: 1 cup cooked oatmeal topped with ½ cup mixed berries and 1 tbsp almond butter
Macros: 350 kcal, 10g protein, 45g carbs, 15g fat
Snack 1: 1 medium apple with 2 tbsp peanut butter
Macros: 250 kcal, 6g protein, 30g carbs, 12g fat
Lunch: Turkey wrap (4 oz sliced turkey breast, 1 whole wheat tortilla, 1 tbsp hummus, mixed veggies)
Macros: 400 kcal, 30g protein, 40g carbs, 12g fat
Snack 2: 1 hard-boiled egg, 1 oz almonds
Macros: 250 kcal, 10g protein, 10g carbs, 20g fat
Dinner: 5 oz baked salmon, 1 cup roasted Brussels sprouts, ½ cup quinoa
Macros: 450 kcal, 35g protein, 45g carbs, 15g fat
Day 3
Breakfast: Smoothie (1 cup spinach, 1 frozen banana, 1 scoop protein powder, 1 cup unsweetened almond milk)
Macros: 300 kcal, 25g protein, 35g carbs, 8g fat
Snack 1: 1 cup carrot sticks with ¼ cup hummus
Macros: 150 kcal, 4g protein, 16g carbs, 8g fat
Lunch: 4 oz chicken breast, mixed greens, ½ avocado, 1 tbsp olive oil, balsamic vinegar
Macros: 450 kcal, 35g protein, 20g carbs, 25g fat
Snack 2: 1 small pear, 1 oz cheese
Macros: 200 kcal, 7g protein, 25g carbs, 8g fat
Dinner: 4 oz stir-fry tofu, 1 cup mixed vegetables, ½ cup brown rice
Macros: 400 kcal, 20g protein, 50g carbs, 12g fat
Day 4
Breakfast: 2 boiled eggs, 1 slice whole grain toast, 1 grapefruit
Macros: 300 kcal, 15g protein, 30g carbs, 12g fat
Snack 1: Parfait (5.3 oz plain Greek yogurt, ¼ cup granola, ½ cup blueberries)
Macros: 250 kcal, 15g protein, 40g carbs, 5g fat
Lunch: ½ cup cooked quinoa, 4 oz grilled shrimp, 1 cup mixed veggies, lemon vinaigrette
Macros: 400 kcal, 30g protein, 45g carbs, 12g fat
Snack 2: 1 oz mixed nuts
Macros: 160 kcal, 5g protein, 10g carbs, 14g fat
Dinner: 4 oz lean ground turkey, ½ cup brown rice, marinara sauce
Macros: 400 kcal, 30g protein, 45g carbs, 10g fat
Day 5
Breakfast: ½ cup oatmeal, ½ medium banana slices, 10 pieces of almonds
Macros: 320 kcal, 10g protein, 45g carbs, 12g fat
Snack 1: 5 oz Greek yogurt, ½ cup strawberries
Macros: 180 kcal, 15g protein, 20g carbs, 2g fat
Lunch: 4 oz grilled chicken breast, ¼ medium avocado, lemon vinaigrette salad
Macros: 450 kcal, 42g protein, 20g carbs, 20g fat
Snack 2: 15 pieces of almonds
Macros: 180 kcal, 6g protein, 5g carbs, 15g fat
Dinner: 4 oz baked salmon, ½ cup with quinoa, 1 cup steamed broccoli
Macros: 500 kcal, 45g protein, 50g carbs, 14g fat
Day 6
Breakfast: Feta cheese omelet (3 egg whites, 1 whole egg, ¼ cup feta cheese, ½ cup spinach)
Macros: 320 kcal, 30g protein, 10g carbs, 18g fat
Snack 1: ¼ cup pumpkin seeds
Macros: 180 kcal, 8g protein, 15g carbs, 13g fat
Lunch: 4 oz grilled chicken breast, ½ cup brown rice, 1 cup green beans
Macros: 470 kcal, 42g protein, 50g carbs, 6g fat
Snack 2: ½ cup cottage cheese, ½ medium sliced apple
Macros: 210 kcal, 20g protein, 28g carbs, 4g fat
Dinner: 4 oz baked salmon, 1 cup mashed cauliflower
Macros: 480 kcal, 45g protein, 30g carbs, 15g fat
Day 7
Breakfast: ½ cup oatmeal, 1 tbsp chia seeds, ½ medium banana, 1 tbsp almond butter
Macros: 350 kcal, 12g protein, 45g carbs, 14g fat
Snack 1: 2 hard-boiled eggs, 10 pieces of walnuts
Macros: 260 kcal, 16g protein, 5g carbs, 20g fat
Lunch: 5 oz lean turkey breast, ½ cup brown rice, 1 cup sautéed spinach
Macros: 460 kcal, 42g protein, 50g carbs, 7g fat
Snack 2: ½ cup cottage cheese, 1 tbsp flax seeds
Macros: 200 kcal, 18g protein, 6g carbs, 8g fat
Dinner: 5 oz stir-fried tofu, 1 cup bell peppers, ½ cup brown rice
Macros: 480 kcal, 38g protein, 50g carbs, 15g fat
Foods You Should Avoid When Consuming This Meal Plan
Aside from focusing on high-protein, nutrient-dense meals, it's just as important to avoid processed, high-sugar, and unhealthy fat-laden foods that can cause unwanted calorie spikes, bloating, and energy crashes.
Cutting out those foods will help you maintain steady energy levels, support muscle recovery, and ensure sustainable fat loss.
So, what are the foods that you should avoid? Let's break them down.
- Processed and Junk Food: They are high in sugar, saturated fat, and sodium which can lead to water retention and weight gain.
- Fizzy and Sugary Drinks: High-sugar drinks such as sodas, bottled drinks, and coffee with added sweeteners can disrupt your calorie deficit.
- Fast Food: Contains excess calories and is low in fiber and protein, which makes it less supportive of weight loss.
- Fried Foods: Excessed oil from fried foods can increase the number of calories without providing good nutritional benefits.
- Processed Carbohydrates: Such as white bread, white pasta, and white rice, can increase blood sugar spikes and slow down fat burning.
Also read: 7-Day Meal Plan for Building Muscle
Conclusion
Are you ready to start your journey towards a healthier and ideal body?
Try implementing this 7-Day Diet Meal Plan now! Start your first day now and feel the difference!
Want to find out more interesting info about diet and fitness? Check out our articles on the Level Up Your Meals website and LUM’s blog.