A balanced diet is essential for sustainable and healthy weight loss. Here’s a 7-day meal plan that focuses on nutritious, whole foods while promoting fat loss.
7-Day Diet Plan for Weight Loss
Day 1: High-Protein Kickstart
Breakfast: Scrambled eggs with spinach & whole wheat toast
Snack: Greek yogurt with berries
Lunch: Grilled chicken salad with avocado & olive oil dressing
Snack: Handful of almonds
Dinner: Grilled salmon with steamed broccoli & quinoa
Day 2: Low-Carb Fat Burning
Breakfast: Omelet with bell peppers & cheese
Snack: Cottage cheese with walnuts
Lunch: Grilled chicken with roasted vegetables
Snack: Cucumber slices with hummus
Dinner: Stir-fried tofu & mushrooms with cauliflower rice
Day 3: Fiber & Detox Focus
Breakfast: Chia seed pudding with almond milk
Snack: Apple slices with peanut butter
Lunch: Lentil soup with a side of greens
Snack: Carrot sticks & Greek yogurt dip
Dinner: Baked cod with roasted asparagus
Day 4: Healthy Fats & Energy Boost
Breakfast: Avocado toast with poached egg
Snack: Handful of mixed nuts
Lunch: Grilled turkey wrap with spinach & whole wheat tortilla
Snack: Dark chocolate & almonds
Dinner: Pan-seared tuna with quinoa & steamed kale
Day 5: Balanced & Nutrient-Dense
Breakfast: Oats with flaxseeds, berries & honey
Snack: Hard-boiled eggs
Lunch: Grilled shrimp salad with olive oil dressing
Snack: Green smoothie (spinach, banana, almond milk)
Dinner: Chicken breast with roasted Brussels sprouts
Day 6: Plant-Based Weight Loss
Breakfast: Smoothie bowl with mixed fruits & nuts
Snack: Almond butter with celery sticks
Lunch: Chickpea & avocado wrap in a whole wheat tortilla
Snack: Handful of sunflower seeds
Dinner: Grilled portobello mushrooms with quinoa
Day 7: Light & Clean Eating
Breakfast: Scrambled tofu with bell peppers
Snack: Fresh orange slices
Lunch: Grilled fish with steamed green beans
Snack: Mixed berry smoothie
Dinner: Zucchini noodles with pesto & grilled chicken
🔹 Weight Loss Tips
✔ Drink plenty of water (at least 2-3 liters daily)
✔ Avoid processed foods & refined sugar
✔ Eat fiber-rich foods to stay full longer
✔ Include protein in every meal to preserve muscle mass
✔ Get enough sleep (7-9 hours per night)