7-Day Whole Food Weight Loss Meal Plan for Beginners

7 days of whole foods for a whole new you!

sweet potato recipe

One of the greatest challenges associated with dieting is knowing what to eat and what not to eat. Following a whole food weight loss meal plan removes this confusion and simplifies the weight-loss process. Our 7-day whole food weight loss meal plan for beginners is full of healthy meals made with fresh, whole ingredients that will nourish your body and help you lose weight!

Related: Why Is It Important to Eat Whole Foods?

What are Whole Foods?

Simply put, foods are considered “whole” when they have not been altered or processed. This means that they retain all of their nutrients, vitamins, minerals, and antioxidants, making them healthier than the alternative. Most of these foods are relatively low in calories (when compared to processed food) and they’re very filling, which makes it difficult to overeat. Focusing on whole foods will help you reduce overall caloric intake and shed those excess pounds for good.

7-Day Whole Food Weight Loss Meal Plan Beginners

Each of the recipes below are made with whole, nutrient-dense ingredients that will fill your belly and fuel your day. Each day includes three meals and one or two snacks. You can feel free to split the meals and snacks into smaller portions if you prefer to eat more frequently throughout the day. Also, be sure to save your leftovers as they may be needed in the days to come.

Day 1 — 1432 Calories

salmon and sun-dried tomato frittata

Breakfast: Salmon and Sundried Tomato Frittata (2 servings)

Lunch: Spicy Black Bean and Shrimp Salad (1 serving)

Dinner: Instant Pot Chunky Beef Stew (2 servings)

Snack(s): Superfoods Smoothie (1 serving) and Southwestern Kale Chips (1 serving)

Day 2 — 1432 Calories

superfoods smoothie

Breakfast: leftover Salmon and Sundried Tomato Frittata (2 servings)

Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)

Dinner: leftover Instant Pot Chunky Beef Stew (2 servings)

Snack(s): leftover Superfoods Smoothie (1 serving) and Southwestern Kale Chips (1 serving)

Day 3 — 1486 Calories

hummus breakfast bowl

Breakfast: Hummus Breakfast Bowl (1 serving)

Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)

Dinner: leftover Instant Pot Chunky Beef Stew (2 servings)

Snack(s): leftover Superfoods Smoothie (1 serving) and Southwestern Kale Chips (1 serving)

Day 4 — 1510 Calories

orange glazed chicken and sweet potato kebabs

Breakfast: Hummus Breakfast Bowl (1 serving)

Lunch: Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: Baked Lemon Salmon and Asparagus (1 serving)

Snack(s): Chili Lime Spiced Pumpkin Seeds (1 serving)

Day 5 — 1400 Calories

baked lemon salmon and asparagus

Breakfast: 5-Ingredient Baked Egg Mushrooms (2 servings)

Lunch: leftover Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: leftover Baked Lemon Salmon and Asparagus (1 serving)

Snack(s): leftover Chili Lime Spiced Pumpkin Seeds (1 serving)

Day 6 — 1400 Calories

leftover 5-Ingredient Baked Egg Mushrooms

Breakfast: leftover 5-Ingredient Baked Egg Mushrooms (2 servings)

Lunch: leftover Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: leftover Baked Lemon Salmon and Asparagus (1 serving)

Snack(s):  leftover Chili Lime Spiced Pumpkin Seeds (1 serving)

Day 7 — 1441 Calories

sweet potato, apple and chicken stew

Breakfast: Morning Power-Up Energy Shake (1 serving)

Lunch: leftover Orange Glazed Chicken & Sweet Potato Kebabs (2 servings)

Dinner: Sweet Potato, Apple, and Chicken Stew (1 serving)

Snack(s): leftover Chili Lime Spiced Pumpkin Seeds (1 serving)

This 7-day whole food weight loss meal plan for beginners will not only help you lose weight, but it can also teach you new healthy habits! Learning what foods are truly good for you will help you maintain your healthy lifestyle forever!

Download the FREE 7-Day Whole Foods Meal Plan for Beginners here:

whole food weight loss meal plan

Meal prepping ahead of time is extremely helpful, too. Be sure to read our Busy Woman’s Guide to Meal-Prepping for awesome tips.

And if you enjoyed this meal plan, you might also like to try:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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