7-Day Weight Loss Meal Plan (With Recipes & Grocery List)
Jumpstart your health journey with simple, balanced meals designed to support fat loss, reduce bloating, and boost energy—without restrictive dieting.
Maintaining a healthy weight doesn’t require starvation or fad diets. It’s about consistently nourishing your body with clean, whole foods and developing sustainable eating habits. This 7-day meal plan provides nutritious, delicious meals that are rich in protein, fiber, and essential nutrients—while helping you stay in a calorie deficit to promote weight loss.
Each day includes three balanced meals and optional snack ideas to keep you full and energized. You can meal prep in advance or cook fresh daily depending on your schedule.
Day 1: Clean Start
Breakfast: Overnight Oats with Banana & Chia Seeds
Start your morning with a fiber-rich, slow-digesting meal to stabilize blood sugar and reduce cravings.
- Mix rolled oats, almond milk, chia seeds, and cinnamon.
- Let it soak overnight and top with banana slices and a teaspoon of peanut butter in the morning.
- Chia seeds offer omega-3 fats, and oats provide sustained energy throughout the day.
Lunch: Grilled Chicken Salad with Mixed Greens
This protein-packed lunch is light yet filling.
- Grilled chicken breast is served over a bed of spinach, kale, and romaine lettuce.
- Add cherry tomatoes, cucumbers, red onions, and a drizzle of olive oil with lemon juice.
- The lean protein and high-fiber vegetables help keep you full while supporting muscle repair.
Dinner: Baked Salmon with Quinoa & Steamed Broccoli
A nutrient-dense, anti-inflammatory dinner.
- Baked salmon is rich in omega-3 fatty acids that support heart and brain health.
- Serve with cooked quinoa for a fiber-filled grain and steamed broccoli for antioxidants and fiber.
- This balanced plate promotes satiety and muscle support overnight.
Day 2: Metabolism Boost
Breakfast: Green Detox Smoothie
This nutrient-packed smoothie jumpstarts digestion and metabolism.
- Blend spinach, kale, green apple, cucumber, banana, and unsweetened almond milk.
- Optionally add a scoop of protein powder or chia seeds for extra fullness.
- Green vegetables support liver detox and provide essential vitamins.
Lunch: Whole Grain Wrap with Hummus & Veggies
Quick, satisfying, and fiber-rich.
- Spread hummus on a whole wheat tortilla and layer with sliced cucumbers, bell peppers, spinach, and shredded carrots.
- Roll it tightly and slice in half for a portable, plant-based lunch.
- Hummus provides plant protein, while veggies offer crunch and hydration.
Dinner: Tofu Stir-Fry with Brown Rice
A high-protein vegan dinner that’s easy to customize.
- Sauté tofu cubes in olive or avocado oil with garlic and low-sodium soy sauce.
- Add chopped broccoli, bell peppers, and snap peas.
- Serve over brown rice, which offers more fiber than white rice and supports digestion.
Day 3: Lean Energy
Breakfast: Scrambled Eggs with Avocado Toast
This protein-fat combo helps prevent mid-morning crashes.
- Scramble 2–3 eggs in olive oil and season with herbs.
- Serve with one slice of whole grain toast topped with mashed avocado and a sprinkle of chili flakes or lemon juice.
- The healthy fats from avocado support skin health and long-lasting energy.
Lunch: Tuna Salad with Avocado & Olive Oil
A light, Mediterranean-inspired meal rich in healthy fats.
- Combine canned tuna (in water), chopped celery, red onions, and diced avocado.
- Dress with olive oil, lemon juice, salt, and pepper.
- Serve over leafy greens or in lettuce wraps for a low-carb option.
Dinner: Grilled Chicken with Sweet Potato & Steamed Zucchini
Simple, grounding, and satisfying.
- Grilled chicken breast is paired with a small baked or roasted sweet potato.
- Add steamed zucchini or any green vegetable to fill the plate.
- This meal supports glycogen replenishment and post-dinner satiety.
Day 4: Gut Reset
Breakfast: Greek Yogurt with Berries & Chia Seeds
A probiotic-packed meal to support digestion and immunity.
- Use plain, unsweetened Greek yogurt and top with blueberries, strawberries, and chia seeds.
- Optionally add a teaspoon of honey for sweetness.
- This combination is rich in antioxidants and gut-friendly bacteria.
Lunch: Quinoa Bowl with Roasted Veggies & Tahini Dressing
A colorful and nutrient-rich bowl.
- Roast sweet potatoes, zucchini, and carrots.
- Serve over cooked quinoa and drizzle with tahini mixed with lemon and garlic.
- This plant-based lunch is high in fiber and slow-digesting carbs.
Dinner: Shrimp Lettuce Wraps with Brown Rice
A light yet flavorful end to the day.
- Cook shrimp with garlic, lime, and chili.
- Serve in large romaine or butter lettuce leaves with a spoonful of brown rice and shredded cabbage.
- This meal is low-calorie and high in protein with refreshing texture.
Day 5: Fiber Flush
Breakfast: Protein Pancakes with Berries
A healthy twist on a classic breakfast.
- Make pancakes using oats, banana, eggs, and protein powder.
- Cook in a nonstick pan and top with fresh berries and a touch of maple syrup or almond butter.
- These pancakes are rich in fiber and protein, perfect for starting the day right.
Lunch: Lentil Soup with Whole Grain Toast
Hearty and satisfying.
- Cook lentils with garlic, tomatoes, carrots, celery, and spices like cumin and turmeric.
- Serve with a slice of whole grain toast or brown rice on the side.
- Lentils are rich in iron, fiber, and plant protein, supporting energy and digestion.
Dinner: Baked Cod with Steamed Asparagus & Mashed Cauliflower
A light, low-carb meal rich in lean protein.
- Bake cod with lemon, garlic, and herbs.
- Serve with steamed asparagus and mashed cauliflower (seasoned with olive oil and pepper).
- This dinner is ideal for reducing evening bloating and promoting deep sleep.
Day 6: Muscle Fuel
Breakfast: Avocado Toast with Egg
A well-rounded, energizing breakfast.
- Mash avocado on whole grain toast and top with a poached or boiled egg.
- Add sliced cherry tomatoes or arugula for extra nutrients.
- This meal supports satiety and provides a balance of fats, carbs, and protein.
Lunch: Chicken Quinoa Bowl with Roasted Broccoli
A perfect post-workout or midday refuel.
- Grilled chicken breast served over quinoa with roasted broccoli, olive oil, and lemon.
- This bowl supports muscle repair and stabilizes blood sugar levels.
Dinner: Turkey Meatballs with Zoodles and Marinara
Low-carb, high-protein dinner.
- Make turkey meatballs using ground turkey, herbs, garlic, and egg.
- Serve with zucchini noodles (“zoodles”) and sugar-free marinara sauce.
- This dish is filling and supports metabolism while minimizing carbs.
Day 7: Light & Balanced
Breakfast: Smoothie Bowl with Berries & Seeds
Bright, refreshing, and nutrient-rich.
- Blend frozen berries, banana, spinach, and almond milk into a thick smoothie.
- Pour into a bowl and top with chia seeds, coconut flakes, and sliced kiwi or strawberries.
- This bowl offers a light yet energizing breakfast to start the day fresh.
Lunch: Chickpea Wrap with Greens & Tahini
Fiber-packed and plant-based.
- Mash chickpeas with lemon juice, olive oil, garlic, and cumin.
- Add spinach, tomatoes, and cucumber in a whole wheat wrap.
- Chickpeas offer slow-digesting carbs and plant protein that help manage hunger.
Dinner: Stuffed Bell Peppers with Quinoa & Beans
Colorful and comforting.
- Halve bell peppers and stuff with cooked quinoa, black beans, tomatoes, and onions.
- Bake until soft and slightly browned.
- This dinner is high in fiber and perfect for ending the week feeling nourished.
Optional Snacks (Use Sparingly)
- Hard-boiled eggs
- Sliced apple with almond butter
- Cucumber with hummus
- Greek yogurt
- A handful of almonds or walnuts
7-Day Grocery List Highlights
Proteins: Chicken breast, turkey, shrimp, eggs, tofu, Greek yogurt, tuna, cod
Grains: Quinoa, brown rice, oats, whole grain bread/wraps
Veggies: Broccoli, spinach, kale, zucchini, bell peppers, carrots, lettuce
Fruits: Banana, berries, apple, kiwi
Healthy Fats: Avocados, olive oil, chia seeds, almond butter
Legumes: Lentils, chickpeas, black beans
Seasonings: Garlic, turmeric, cumin, lemon, herbs
Final Tips for Success
- Drink at least 8–10 glasses of water daily
- Avoid sugary drinks and minimize processed foods
- Stick to consistent meal timing
- Stay active: walk, stretch, or do light workouts
- Meal prep 2–3 days at a time to save time
This plan is designed to be practical, flexible, and nutrient-rich—helping you build habits that can extend well beyond 7 days. When combined with gentle exercise, hydration, and rest, this plan can support meaningful weight loss and long-term wellness.
