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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!

Weight Loss Meal Plans

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.

Sugar Detox - No Sugar Diet

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!

healthy weight loss diet plans

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)

Weight Loss Meal Plans

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

Nutrisystem Menu and Food

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!

simple healthy meal plans

Want more weight loss meal plans?

Grab our Free Weight Loss Meal Plan Using the 80/20 Rule

Get our 9 Week Meal Planner E-book

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