7-Day Diet Plan for Weight Loss

A combination of healthy balanced eating and leading an active lifestyle is the most effective way to manage weight over the long term. This 7-day weight loss meal plan is based on meeting the recommendations outlined in the Guide to Healthy Eating and is created by an Accredited Practising Dietitian. It includes plenty of tasty and healthy recipes to help make the achievement of your weight related goals enjoyable!

To ensure your meal plan is realistic and sustainable, you may like to include an optional extra a few times a week. Examples include a glass of wine, a small piece of chocolate, or a sweet biscuit. Each of these items provides an additional 600kJ taking your daily kilojoule intake to approximately 6,800kJ.

Notes About This Meal Plan

1. This meal plan provides approximately 6,200-6,800kJ daily and is based on the average energy requirements to achieve weight loss in a 20-50 year old woman who undertakes a light level of activity. Those who are very active may need to eat more.

2. Energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.

3. Those with a medical issue should seek advice from a medical practitioner before commencing a weight loss plan.

Day 1

Breakfast:

1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries

Snack:

1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberries
Lunch:

Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon vinaigrette

Snack:

2 tablespoons hummus and 6 baby carrots

Dinner:

4 ounces grilled salmon
1 cup wild rice with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnuts

Day 2

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
1 cup blueberries
Snack:

1/2 cup low-fat ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Lunch:

Quesadilla made with two small corn tortillas, 1/2 cup low-sodium black beans (rinsed), and 3 tablespoons low-fat jack cheese
1/2 cup diced watermelon

Snack:

1/2 cup low-fat cottage cheese with 1/2 cup salsa

Dinner:

1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon balsamic vinaigrette

Day 3

Breakfast:

Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each black beans, diced onion, diced mushrooms, and salsa
Snack:

1/2 cup plain greek yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded cheddar, and 1 tablespoon low-fat Caesar dressing
1 medium nectarine

Snack:

1 low-fat mozzarella string cheese stick
1 medium orange

Dinner:

4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon honey mustard dressing

Day 4

Breakfast:

Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 banana, sliced
1 wedge canteloupe

Snack:

Yogurt parfait made with 1 cup plain greek yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons slivered almonds

Lunch:

Wrap made with 4 ounces thinly sliced lean roast beef, one 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing

Snack:

Baby carrots with 2 tablespoons guacamole

Dinner:

4 ounces grilled halibut
1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup plain greek yogurt, 1 tablespoon chopped pecans and dash cinnamon

Day 5

Breakfast:

Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
1 cup mixed melon

Snack:

2 tablespoons nut butter
1 medium apple

Lunch:

Turkey burger or veggie burger
Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon vinaigrette dressing

Snack:

1 low-fat mozzarella string cheese stick
1 cup red grapes

Dinner:

5 ounces grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1 sliced pear

Day 6

Breakfast:

Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto
1/2 cup fresh raspberries

Snack:

1/2 cup greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

4 ounces sliced turkey breast
Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon vinaigrette dressing
1 medium orange

Snack:

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup greek yogurt, and 1/4 cup sliced strawberries, handful spinach, ice (or another healthy smoothie recipe of your choice)

Dinner:

4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan
1 cup steamed green beans with 1 tablespoon slivered almonds

Day 7

Breakfast:

1 whole-grain toaster waffle with 2 tablespoons nut butter
3/4 cup berries

Snack:

1/4 cup low-fat cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons vinaigrette
1 apple

Snack:

1/4 cup plain Greek yogurt with 1 tablespoon ground flaxseed and 1/4 cup blueberries

Dinner:

4 ounces lean pork tenderloin cut into bite-sized pieces stir-fried with onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices topped with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Conclusion

Planning healthy meals isn’t difficult, but if you’re not used to it, the planning can take a little practice. The examples we provided should give you a great start. Don’t feel discouraged if you don’t stick to the plan exactly as outlined—it’s OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.