7-Day “No Diet” Weight Loss Meal Plan

If you’re ready for change, it’s time to get started! This 7-day “no diet” weight loss meal plan is a delicious foundation for long-lasting change.

The recipes below incorporate plenty of foods to support weight loss, including the good fats in avocado and extra virgin olive oil. These monounsaturated fats (MUFAs) support weight loss by boosting fat burn, particularly belly fat, which is linked to a risk of heart disease and type-2 diabetes. MUFAs also support the immune system and help the body absorb vitamins, including A, D, and E. Another good type of fat, polyunsaturated, may improve mood and support beautiful skin.

As you serve the recipes in this weight loss meal plan, always look at the serving size listed for each dish. The typical American diet includes servings that are larger than needed to support the body. Grab that measuring cup and dish out the portion size listed in each recipe to ensure you’re not overeating!

Day 1 Weight Loss Meal Plan

3-Ingredient Avocado & Feta Toast

Breakfast: 3-Ingredient Avocado and Feta Toast

Lunch: No-Mayo Chicken Salad  

Dinner: Chicken Enchiladas with Green Chili Sauce

Day 2 Weight Loss Meal Plan

Vanilla Quinoa and Roasted Blueberry Breakfast Bowl

Breakfast: Protein Blueberry Quinoa Breakfast Bowl

Lunch: Salmon & Avocado Salad with Lemon Dressing  (Save a portion for day 3.)

Dinner: Easy Meatloaf with Mushroom Gravy with Spicy Roasted Cabbage Wedges

Day 3 Weight Loss Meal Plan

Skillet Chicken and Veggies Recipe

Breakfast: Breakfast Berry & Yogurt Crunch

Lunch: Salmon & Avocado Salad with Lemon Dressing (Leftover from day 2.)

Dinner: Skillet Chicken and Veggies (Save a portion for day 4.)

Day 4 Weight Loss Meal Plan

Slow Cooker Low-Fat Beef Stew Recipe

Breakfast: Avocado & Egg Protein Wrap

Lunch: Skillet Chicken and Veggies (Leftover from day 3.)

Dinner: Crockpot Low-Fat Beef Stew (Save a portion for day 5.)

Day 5 Weight Loss Meal Plan

Spinach and Feta Savory Muffins

Breakfast: Spinach and Feta Savory Muffins (Save a portion for day 6.)

Lunch: Crockpot Low-Fat Beef Stew (Leftover from day 4).

Dinner: Savory Lemon White Fish Fillets with Wilted Kale, Broccoli, and Cherry Tomatoes

Day 6 Weight Loss Meal Plan

Overstuffed Veggie Sandwich

Breakfast: Spinach and Feta Savory Muffins (Leftover from day 5.)

Lunch: Overstuffed Veggie Sandwich

Dinner: Slow Cooker Turkey Lasagna Soup (Save a portion for day 7.)

Day 7 Weight Loss Meal Plan

Brunch Burritos

Breakfast: Brunch Burritos

Lunch: Slow Cooker Turkey Lasagna Soup (Leftover from day 6.)

Dinner: Everything Roasted Chicken*and Baked Sweet Potatoes with Feta and Chives

*This chicken recipe makes plenty of leftovers you can use to make healthy sandwiches and salads in the upcoming week.  

Find out what’s cooking in the SkinnyMs. kitchen. Subscribe to our newsletter for recipes that feed your body—without depriving your taste buds.

Do you have a favorite recipe you’d like to enjoy in a better-for-you version? Let us know in the comments below!