7-Day Meal Plan to Lose Body Fat

It's not difficult to eat healthy when the food tastes THIS AMAZING!

7-Day Meal Plan to Lose Body Fat

It typically takes a few weeks of consistency and hard work for you to begin noticing significant changes in your body. You do have to start somewhere, though, and that is where our 7-day meal plan to lose body fat comes in!

The main reason that diets fail is because participants get sick of eating the same boring, bland food, over and over again. With this in mind, we designed this program using some of our favorite weight-loss recipes. These meals are just as healthy as they are tasty, so boredom will not be a factor here. If you’re ready to eat delicious food and get your fitness journey started, jump right into this fun and simple meal plan!

Decreasing Calories, Increasing Flavor

In terms of eating, calories are another word for energy. Fat loss occurs when the amount of calories you consume each day is less than the energy you expend. When you enter a caloric deficit, your body will burn fat for energy instead. 

While caloric needs differ from person to person, 1400-1700 calories per day is a safe recommended intake for most people with a goal of weight loss. Total calories for each day this week will fall somewhere within this range. It’s important to mention that if you have any medical issues, questions or concerns, please speak with your doctor before making changes to your meal plan

Saving Time and Money!

In an attempt to save you both time and money, we are going to utilize leftovers as much as possible. There may be times where you still have leftovers remaining. If this occurs, feel free to use them up instead of making a new meal! If you’re preparing meals for more than just yourself, you’ll want to adjust the ingredients and double the recipes as needed. 

7-Day Meal Plan to Lose Body Fat

Day 1

Breakfast: Perfect Avocado and Poached Egg Quinoa Bowl (1 serving)

Lunch: Shrimp Taco Bowl (1 serving)

Dinner: Easy Zucchini Ravioli (2 servings) 

Snack: Chocolate Coconut Protein Shake (1 serving)

Day 2

easy zucchini ravioli

Breakfast: leftover Perfect Avocado and Poached Egg Quinoa Bowl (1 serving)

Lunch: leftover Shrimp Taco Bowl (1 serving)

Dinner: leftover Easy Zucchini Ravioli (2 servings)

Snack: Chocolate Coconut Protein Shake (1 serving) 

Day 3 

Breakfast: Berry and Chia Yogurt Parfait (1 serving)

Lunch: leftover Shrimp Taco Bowl (2 servings)

Dinner: 6-Ingredient Orange Chicken with Cauliflower Stir-Fry (1 serving)

Snack: Helen’s Deviled Eggs (2 servings) 

Day 4

chia yogurt parfait breakfast

Breakfast: leftover Berry and Chia Yogurt Parfait (1 serving) 

Lunch: Slow Cooker Takeout Beef and Broccoli (1 serving)

Dinner: leftover 6-Ingredient Orange Chicken with Cauliflower Stir-Fry (1.5 servings)

Snack: leftover Helen’s Deviled Eggs (2 servings)

Day 5

healthy breakfast for weight loss

Breakfast: Baked Vegetable Omelet (2 servings)

Lunch: leftover Slow Cooker Takeout Beef and Broccoli (1 serving)

Dinner: leftover 6-Ingredient Orange Chicken with Cauliflower Stir-Fry (1.5 servings)

Snack: leftover Helen’s Deviled Eggs (2 servings)

Day 6 

salmon for weight loss

Breakfast: leftover Baked Vegetable Omelet (2 servings)

Lunch: leftover Slow Cooker Takeout Beef and Broccoli (1 serving)

Dinner: Baked Lemon Salmon and Asparagus (1.5 servings)

Snack: Tuna Salad Stuffed Avocado (1 serving)

Day 7 

Breakfast: Blueberry Oat Pancakes (1 serving)

Lunch: Skinny Chicken Tortilla Casserole (1 serving)

Dinner: leftover Baked Lemon Salmon and Asparagus (1.5 servings)

Snack: leftover Tuna Salad Stuffed Avocado (1 serving)

Other Healthy Eating Plans

At the end of this week, you can choose to repeat this plan over again. Or, consider trying one of our other awesome weight-loss eating plans! These are some of the newest plans on the site:

You can also be the first to know about our most recent recipes and meal plans by following us on Pinterest!

This post may include affiliate links.

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She’s a Florida girl, currently living in Colorado. Some of her favorite hobbies include hiking, snowboarding, and hanging out at the beach, although weight lifting is her greatest passion. Erin believes that sustainability is the single most important factor to a successful fitness routine. She says, “If you can find a form of exercise that you truly enjoy, there will never be a fitness goal that you can’t achieve!"

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