7-Day Weight Loss Meal Plan You Can Use Today!
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The best weight loss meal plan is the one you can stick to! We’ll outline simple meal plans to lose weight in this post and provide a sample 7 day diet plan for weight loss!
A Quick Weight Loss Diet Plan
We don’t believe in losing a ton of weight quickly because it can lead to yo-yo dieting and binge eating. We want you to lose weight and keep it off. That’s why you’ll be eating 4x a day on our weight loss meal plan.
Remember your diet is just what you are eating on a daily basis. We’re not about limiting food groups or depriving ourselves.
A good weight loss comes from consistently making healthy choices. Remember it doesn’t have to be all or nothing. We aim for 80-90% healthy.
The quickest weight loss diet plan we’d recommend is just 7-days and designed to jumpstart your results. After that, you should go to a more flexible plan like that outlined below.
Grab Our 7 Day Sugar Detox
Simple Meal Plan to Lose Weight
We know creating even a simple meal plan to lose weight can be confusing and time consuming. So we wanted to provide a sample weight loss meal plan to help you get started!
Along with this plan, you may also like our meal prep containers guide! We share the BEST way to carry your meals with you!
7 Day Diet Plan for Weight Loss
You may need to modify these plans. We’re not registered dietitians or doctors. You should always talk to you doctor before starting something new, too!
You’ll want to customize the weekly weight loss eating plan to suit your calorie needs. (Calculate your calories)
7 Day Weight Loss Meal Plan
Monday:
Breakfast: Egg White Pita with 1/2 Cup Fresh Melon
Egg White Pita:
- Combine 4 egg whites, scrambled, 1 oz. soft goat cheese, 1/4 C chopped tomato
- Enjoy over a 4-inch whole wheat pita
Lunch: Southwestern Chicken Tortilla
Combine chicken, tomato, lettuce and hummus over your tortilla. Enjoy with 1/2 cup of celery sticks.
Southwestern Chicken Tortilla
- 1/2 Ezekiel tortilla
- 3 oz. grilled chicken breast
- unlimited tomato
- unlimited lettuce
- Hummus
1/2 Cup Celery Sticks
Snack: Shakeology
Supper: Shrimp Skewer and Almond Quinoa
- 1 wooden skewer
- 4 oz raw shrimp
- 1 cup arugula
- 1/2 C cooked quinoa
- 2 t sliced almonds
- 1 small green apple
Skewer shrimp and cook on grill or stovetop grill pan. Place on arugula and quinoa mixed with almonds. Squeeze lemon juice over shrimp and season to taste. Finish with the apple.
Tuesday
Breakfast: Greek Yogurt with Berries & Toast
- 1/2 C greek yogurt
- 1 C berries
- 1 tsp honey
- 1 slice of whole grain toast
Lunch: Southwestern Chicken Tortilla
Combine chicken, tomato, lettuce and hummus over your tortilla. Enjoy with 1/2 cup of celery sticks.
Southwestern Chicken Tortilla
- 1/2 Ezekiel tortilla
- 3 oz. grilled chicken breast
- unlimited tomato
- unlimited lettuce
- Hummus
1/2 Cup Celery Sticks
Snack: Shakeology
Supper: Rotisserie Chicken Dinner
Enjoy chicken over rice with a mixed salad and berries.
- 4 oz skinless rotisserie chicken breast
- 3/4 C brown rice
- 1 C mixed salad with 1 T dressing
- 1 C berries
Wednesday
Breakfast: Egg White Pita with 1/2 Cup Fresh Melon
Egg White Pita:
- Combine 4 egg whites, scrambled, 1 oz. soft goat cheese, 1/4 C chopped tomato
- Enjoy over a 4-inch whole wheat pita
Lunch: Spicy Tuna Salad
- 4 oz of water-packed white tuna
- 1/4 C chopped celery
- 1/4 C chopped carrots
- 1 T each of Dijon mustard and low-fat mayo
- 2 C mixed greens
- 4 cherry tomatoes
Mix tuna, celery, carrots, mustard, and mayo together. Place over lettuce and top with tomatoes.
Snack: Shakeology
Supper: Turkey Meatballs and Spaghetti
- 3 oz lean turkey
- 1 egg white
- 2 T breadcrumbs
- 1/2 C of whole wheat cooked spaghetti
- 1/4 C marinara sauce
- 1 C steamed broccoli
Preheat oven to 350. In small bowl combine turkey, egg white, and breadcrumbs. Form into 3 small meatballs and bake on a cookie sheet for about 15 mins or until cooked throughout. Add meatballs to marinara sauce and warm in the microwave. Top the spaghetti with meatballs and sauce. Serve broccoli on the side.
Thursday
Breakfast: Greek Yogurt with Berries & Toast
- 1/2 C greek yogurt
- 1 C berries
- 1 tsp honey
- 1 slice of whole grain toast
Lunch: Soup and Sandwich
Sandwich:
- 1 slice of whole wheat bread
- 2 oz deli-style turkey breast
- 2 thin slices of avocado
- dijon mustard
1 C of canned black bean soup
Snack: Shakeology
Supper: Beef Fajitas and Brown Rice
- 1/4 C cooked brown rice
- 3 oz of cooked flank steak, sliced
- 1/2 C each of shredded romaine lettuce and tomatoes
- 1/4 C chopped red onion
- 2 T grated low fat cheddar cheese
- 1 t reduced fat sour cream
- 1 t tomato sauce
On a dinner plate, layer brown rice, flank steak, lettuce, tomato, red onion, and cheddar cheese. Top with a dollop of sour cream.
Friday
Breakfast: Greek Yogurt with Berries & Toast
- 1/2 C greek yogurt
- 1 C berries
- 1 tsp honey
- 1 slice of whole grain toast
Lunch: Southwestern Chicken Tortilla
Combine chicken, tomato, lettuce and hummus over your tortilla. Enjoy with 1/2 cup of celery sticks.
Southwestern Chicken Tortilla
- 1/2 Ezekiel tortilla
- 3 oz. grilled chicken breast
- unlimited tomato
- unlimited lettuce
- Hummus
1/2 Cup Celery Sticks
Snack: Shakeology
Supper: Flank Steak with Broccoli and Sweet Potato
- 1 4 oz Flank Steak, cooked
- 1 Cup broccoli
- 1 small sweet potato
- 1 tsp ghee for sweet potato
- cinnamon optional for potato
Saturday
Breakfast: Egg White Pita with 1/2 Cup Fresh Melon
Egg White Pita:
- Combine 4 egg whites, scrambled, 1 oz. soft goat cheese, 1/4 C chopped tomato
- Enjoy over a 4-inch whole wheat pita
Lunch: Shakeology
Snack: 1 Apple with 1 Tbsp Peanut Butter
Supper: Your choice
We leave this open for social events or leftovers.
Sunday
Breakfast: Greek Yogurt with Berries & Toast
- 1/2 C greek yogurt
- 1 C berries
- 1 tsp honey
- 1 slice of whole grain toast
Lunch: Shakeology
Snack: 1 Orange and 12 Walnuts
Supper: Chicken Breast with Asparagus and Brown Rice
- 1 4 oz chicken breast
- 1/4 Cup cooked brown rice
- 1 Cup asparagus
Get the Printable Version of This Plan
Not into meal prepping?
We kept this plan simple because we’re not big on cooking. However, sometimes you just need something quick and easy!
If you’re looking for something fast, tasty, and super easy – we recommend reading over our Nutrisystem review. It’s our go-to when we’re super busy and need to drop a few pounds!
