This busy world is not as easy for living a healthy life and the best weight loss program with meals can come as a savior of life. Commonly people from all over the world fail to maintain diets for various reasons such as weight loss, damned lots of hectic schedules no information about foods and nutrition, or in a struggle to properly make meals.
A well-prepared diet loss plan solves these problems because it lets you get meals that are easy yet nutritious, thus making the work easier to achieve weight goals and sustain.
Each day of this plan is designed for an average intake of 1,200–1,500 calories, suitable for weight loss. Adjust portion sizes if your calorie needs are higher or lower.
7 Days Weight Loss Program with Meals
Kickstart your journey with this 7-day weight loss program with meals, featuring nutritious, delicious meals designed for quick and effective results. Detail information are given below:
Day 1
Total Calories: ~1,300
Breakfast:
- Scrambled eggs (2 eggs) with spinach (1 cup): 150 calories
- Whole-grain toast (1 slice): 70 calories
- Black coffee or green tea (no sugar): 0 calories
Snack:
Apple (1 medium): 95 calories
Lunch:
- Grilled chicken breast (3 oz): 140 calories
- Steamed broccoli (1 cup): 55 calories
- Brown rice (1/2 cup cooked): 110 calories
Snack:
Greek yogurt (low-fat, 1/2 cup) with a handful of almonds (10): 120 calories
Dinner:
- Baked salmon (3 oz): 180 calories
- Roasted asparagus (1 cup): 50 calories
- Sweet potato (1 small, roasted): 100 calories
Day 2
Calorie Count: ~ 1,400
Breakfast
- Oatmeal (1/2 cup cooked), topped with blueberries (1/4 cup) and a drizzle of honey: 200 calories
- Unsweetened almond milk, (1/2 cup): 15 calories
Appetizer:
Baby carrots, 1 cup with 2 tbsp hummus: 90 calories
Lunch:
Whole-grain tortilla, 3 oz turkey, lettuce, tomato, mustard: 250 calories
Cucumber slices, 1 cup: 15 calories
Appetizer
Low-fat string cheese, 1 stick: 50 calories
Dinner
- Grilled shrimp, 4 oz: 130 calories
- Mix greens salad: 2 cups, with olive oil and balsamic vinegar; 1 tbsp – 100 calories
- Quinoa: 1/2 cup cooked – 110 calories
Day 3
Calorie intake: ~1,200
Breakfast:
Frozen mango and spinach smoothie with 1 scoop protein powder, 1/2 banana 200 calories
Snack:
Hard-boiled egg, 1 -70 calories
Lunch:
- Grilled chicken breast 3 oz -140 calories
- Green beans, steamed 1 cup -50 calories
- Mashed cauliflower 1/2 cup-50 calories
Snack:
Celery sticks w/ 1 tbsp peanut butter – 90 calories
Dinner:
- Tilapia grilled, 4 oz: 120 calories
- Steamed zucchini 1 cup-25 calories
- Brown rice 1/2 cup-110 calories
Day 4
Calories: ~1,300
Breakfast:
Greek yogurt 1/2 cup with granola 2 tbsp with strawberries 1/4 cup 150 calories
Snack:
Orange 1 medium 62 calories
Lunch:
- Lentil soup 1 cup 150 calories
- Side salad with olive oil and lemon juice 2 cups greens 100 calories
Snack:
Almonds 15 100 calories
Dinner:
- Baked chicken thigh 3 oz. skinless 180 calories
- Roasted Brussels sprouts 1 cup 70 calories
- Mashed sweet potatoes 1/2 cup 100 calories
Day 5
Calories: ~1,200
Breakfast:
Avocado toast (1 slice whole-grain bread, 1/4 avocado): 140 calories
Snack:
Cottage cheese, low-fat, 1/2 cup with pineapple, 1/4 cup sliced; 120 calories
Lunch:
- Grilled turkey burger, 3 ounces, no bun; 160 calories
- Steamed broccoli, 1 cup; 55 calories
Snack:
Tzatziki sauce with cucumber slices, 2 tbsp; 70 calories
Dinner:
- Baked cod, 4 ounces; 120 calories
- Roasted carrots, 1 cup; 50 calories
- Wild rice, 1/2 cup cooked; 110 calories
Day 6
Calories: ~1,400
Breakfast:
Almond milk smoothie (1/2 cup), kale (1 cup), banana (1/2), peanut butter (1 tbsp), chia seeds: 1 tsp: 200 calories
Snack:
Apple slices with almond butter 1 tbsp: 120
Dinner/Lunch:
Grilled chicken and veggie stir-fry: chicken 3 oz, mixed veggies 1 cup, soy sauce 200
Q. Cooked (1/2 cup) quinoa 110
Snack:
Low-fat Greek yogurt 1/2 cup with a handful of berries 100
Dinner:
- Baked Turkey meatballs- 3 small 150
- Steam Spinach (1 cup): 40 calories
- Mashed Cauliflower 1/2 cup: 50 calories
Day 7
Calories: ≈1,300
Breakfast:
- Scrambled eggs with diced tomatoes using 1 egg + 2 egg whites and 1/4 cup: 100
- Whole-grain toast: 70 calories
Snack:
Orange: 62 calories
Lunch:
- Grilled salmon salad using salmon 3 oz, mixed greens 2 cups, olive oil dressing.: 250
- Cucumber slices: 15 calories
Snack:
Handful of mixed nuts (10 almonds, 5 walnuts): 100 calories
Dinner:
- Grilled chicken breast : 3 oz: 140
- Steamed asparagus, 1 cup: 50 calories
- Roasted sweet potato, 1 small: 100 calories
Tips for Success
- Drink at least 8 cups of water a day.
- Combine meals with some form of exercise such as walking, yoga, or light cardio.
- Limit sweet drinks and extremely processed foods.
- Use portion control according to your calorie needs.