7 Day Diet Meal Plan You Need To Follow For Weight Loss

7 day diet meal plan

Nobody has lost weight by eating those cheesy sandwiches, late-night noodle bowls, and other such stuff. Although it’s ok to opt for one or two binge sessions once a month, you need to watch carefully what you need in order to lose excess body fat. Also, a regular workout, good sleep, and ditching bad habits like alcohol will help you get rid of that stubborn fat. If you are trying to lose weight fast, we recommend following this 7-day diet meal plan.

7-Day Diet Meal Plan

A plastic container filled with different types of food

This 7-day diet meal plan focuses on planning everyday meals with nutritional yet low-calorie food. The key is to include all those superfoods that can provide you the desired nutrition without increasing your calorie count. Follow this diet plan from Monday through Sunday for a significant reduction in body weight.

Day 1 (Monday)

Start your day with fruits and a glass of milk and end it with something light that’s low in calories.

Breakfast: Create a fulfilling meal with a bowl of oatmeal prepared with reduced-fat milk, banana, and some berries. Alongside, you can eat a bowl of mixed fruits like apples, oranges, pineapple, avocado, and so on.

Lunch: Rely on a whole-grain sandwich with lettuce, tofu, onions, bell peppers, and mayo. Season the sandwich in moderation with some salt, chili, and black pepper.

Dinner: Relish a bean soup along with sautéed broccoli, tomatoes, and other low-calorie vegetables. 

Day 2 (Tuesday)

A row of fruit on a table

Begin the second day of the 7-day diet meal plan with something different from the previous day. At night, opt for a skinless chicken recipe. 

Breakfast: Prepare a peanut butter sandwich and serve it along with a glass of blueberry and banana smoothie.   

Lunch: Make a quinoa bowl with some feta cheese and mixed vegetables. 

Dinner: For dinner, have a bowl of skinless chicken breast strips with some BBQ sauce. If you are a vegetarian, a bowl of tomato soup alongside some wild rice is a good choice. 

Day 3 (Wednesday)

Breakfast: For breakfast, enjoy strawberry and blueberry pancakes and a cup of warm milk.   

Lunch: Make a mixed salad bowl with broccoli, corn, bell peppers, cucumber, tomatoes, and green onions. 

Dinner: Prepare a bean curry and serve it alongside two brown bread slices.

Day 4 (Thursday)

Breakfast: Enjoy a whole-grain waffle and top it up with some almond butter instead of chocolate syrup or whipped cream. Do top the waffles with some chopped grapes, strawberries, and blackberries.

Lunch: Make a pasta salad with some Italian dressing and your choicest veggies.

Dinner: Dinner can be of something like a bowl of shrimp with steamed cauliflower, carrots, and broccoli served alongside a bowl of brown rice.

Day 5 (Friday)

Breakfast: Overnight oats with rolled oats, chia seeds, peanut butter, almond milk, and mixed berries. You can also try ingredients like cocoa powder, almond butter, cinnamon, yogurt, and so forth.

Lunch: For lunch, relish a tofu noodle bowl.

Dinner: Have a bowl of green peas, spinach, and bean salad for dinner.

Day 6 (Saturday)

Breakfast: Enjoy a yogurt and berry parfait topped with chopped nuts and seeds.

Lunch: Lunch options include spinach and tomato pasta or chickpea patties.

Dinner: Chicken tortilla soup with choicest veggies topped with cheese, tortilla strips, and cilantro.

Day 7 (Sunday)

Breakfast: A glass of cocoa and banana smoothie topped with crushed almonds and chia seeds.

Lunch: Fruit and vegetable salad with Greek yogurt, red grapes, apples, sprouts, and kale. 

Dinner: For dinner, look out for tofu garlic stir fry with a bowl of boiled rice. 

Opt for this 7-day diet meal plan and lose weight quickly. Don’t forget to engage in a physical workout every day and get proper sleep at night!

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