7 Day Kick Start Diet Meal Plan

Breakfast, lunch, dinner, and optional snack options for a whole week!

crustless vegetable quiche

Developing a new routine can be hard. It’s easy to slip back into old habits, especially during the first few weeks. That’s because experts say it takes 21 days for something to become habitual. While every day is important, that first week will really set the tone for your new weight-loss plan. We wanted to make it easier than ever to set yourself up for success by creating a 7 day kick start diet to set your weight-loss plan off on the right foot. 

This plan is designed to boost your metabolism, helping you burn calories faster than ever. We also wanted to provide high-protein, nutrient-dense foods that will help you develop a love affair with healthy food. It’s important to eat whole foods if you want to lose weight (and keep it off), so we’ve included a ton of recipes for breakfast, lunch, dinner, and an optional snack. If you don’t have time to cook that much, it’s okay! Feel free to make extras of certain meals so you’ll have leftovers. If you’re working out more than three times a week, we’d recommend you go for the optional snack so you’ll have plenty of energy to get through your workouts.

This 7 day kick start diet and meal plan will help reduce your cravings for unhealthy snacks and sweet desserts. Make sure you drink plenty of water – hydration is so important! – and get plenty of sleep each night during this first week. If you want to start a workout plan at the same time, try these 10 Home Workouts for Beginners.

7 Day Kick Start Diet Meal Plan and Recipes

The recipes in this 7 day kick start diet are meant to work together to optimize your nutrition while jump starting your weight loss journey. Feel free to mix and match the recipes across days or make large batches to use leftovers in place of other meals—just be sure to pay attention to portion sizes! As with all diet plans, make sure you stay hydrated and get at least seven to nine hours of sleep per night.

Day 1

Welcome to the first day of your weight-loss program! We’re starting things off right with a high-protein breakfast and limiting your intake of added sugars to keep your blood sugar stable throughout the day.

Breakfast: Hummus Breakfast Bowl
Lunch: “Flush the Fat Away” Lentil and Vegetable Soup
Dinner: Skinny Slow Cooker Italian Beef
Snack (optional): Avocado Stuffed Deviled Eggs

Day 2

Hopefully, you’re feeling pretty good heading into day two! If you found yourself hungry yesterday, try adding in the optional snack today.

Breakfast: Sweet Potato Breakfast Recipe
Lunch: Spicy Black Bean and Sweet Potato Burger with Avocado Sauce
Dinner: One Pot Zucchini and Mushroom Spaghetti
Snack (optional): No-Bake Workout Bars

Day 3

If all the cooking is getting you down, try eating some leftovers from day one or two. You don’t have to eat the specific meals each day (this 7 day kick start diet is designed to be flexible), but make sure you’re sticking to the planned recipes for the week. You want to receive balanced nutrition this week and benefit from eating whole foods!

Breakfast: Cottage Cheese Breakfast Bowl
Lunch: Instant Pot Turkey Lasagna Soup
Dinner: Instant Pot Apple Cider Glazed Chicken
Snack (optional): Sweet Potato Black Bean Quinoa Bites

Day 4

You’re more than halfway there! Give yourself a huge pat on the back for your accomplishments so far. Being kind to yourself is just as important as fueling your body with nutrient-dense foods. Don’t be afraid to be proud of your accomplishments!

Breakfast: Spicy Breakfast Tacos | Healthy Vegan Recipes
Lunch: Shrimp Banh Mi
Dinner: Easy Slow Cooker Chicken Enchiladas for Two
Snack (optional): Parmesan Eggplant and Spinach Dip

Day 5

If you started on Monday, it’s finally Friday, and you’ve made it through the work week. If you have a busy weekend planned, make sure to make extras today so you have leftovers.

7 day kick start diet

Breakfast: White Bean Avocado Toast
Lunch: Spicy Black Bean & Shrimp Salad Recipe
Dinner: Stuffed Philly Chicken Peppers
Snack (optional): No-Bake Carrot Cake Bites

Day 6

If today is Saturday, you might find yourself wanting to snack extra with all the weekend free time. To curb your cravings, drink an extra glass of water and go for a long walk or a hike. Distracting yourself often reduces your need for fat-filled snacks.

7 day kick start diet

Breakfast: 4-Ingredient Protein Pancakes
Lunch: Barbecue Chicken and Avocado Quesadillas
Dinner: Steamed Salmon with Sweet Ginger Soy Glaze
Snack (optional): 30-Minute Buffalo Cauliflower Bites

 Day 7

Congratulations, you made it to the last day of your 7 day kick start diet! You should be feeling great, both physically and mentally. You’re well on your way to creating a great habit of eating healthy and exercising regularly.

7 day kick start diet

Breakfast: Crustless Vegetable Quiche
Lunch: Turkey and Spicy Hummus Club
Dinner: Honey Garlic Shrimp Stir-Fry
Snack (optional): Stuffed Bell Pepper Pizzas

Now that this 7 day kick start diet got you through the first week, don’t stop now! Try starting a bullet journal to help you meal plan, and keep going with this 14-Day Clean Eating Meal Plan. That will bring you through the first 21 days to really solidify your new healthy eating habit.

If you’re enjoying this 7 day kick start diet be sure to leave us a note in the comments!

Enjoyed this post? Check out more:

We have waaaaaay more than a week’s worth of recipes! Browse our extensive collection by following us on Facebook, Instagram, or Pinterest. Or, if you want all the new content delivered right to your inbox, go ahead and subscribe to our enewsletter!

This post may include affiliate links.

Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.


  1. Skinney Ms

    This is a question about your Slow Cooker Viggie Chili. This is a large recipe with lots on ingredients. WILL ALL OF THIS FIT IN A 6 QT SLOW COOKER. I want to make it tomorrow for a rainy day. I hope it will fit in my slow cooker. Please reply.

    1. Hi Irene, can you let me know which slow cooker veggie chili you’re referring to? We have several on the site. Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *