No tricks, no gimmicks; just delicious, healthy food that will help you reach your fitness goals!
A proper diet should make you feel healthy and energized, not hungry and weak. Somewhere along the line, we began associating dieting with starvation. Believe it or not, “starving yourself” will not help you lose weight faster. In fact, it will actually slow down the weight-loss process! The best 7-day meal plan for losing weight will nourish your body instead of depriving it.
You see, your metabolism is the chemical process of turning the food you eat into energy. The faster your metabolism is, the more calories it will burn throughout the day! When you deprive body of calories, your metabolism slows down and your body holds onto excess fat instead of letting it go. There is a huge difference between cutting-back and starving yourself!
The Best 7-Day Meal Plan for Losing Weight
Daily caloric requirements differ from person to person. An average adult female (with a goal of weight loss) should consume between 1500 to 1800 calories per day. The daily average for this plan is around 1650 calories. Each of the meals and snacks below is high in protein, loaded with vitamins and minerals, and full of healthy carbs and fats!
If you’re interested in figuring out exactly how many calories you should be eating, try out our BMR Calculator for Weight Loss. Note: You should never eat less than your BMR, as this is the minimum amount of calories that your body needs to function properly.
You should always check with your doctor before changing your current diet or beginning a new one. Once you have done that, you can jump right into the best 7-day meal plan for losing weight!
Day 1 – 1704 calories
Breakfast: Souffle Omelette with Mushrooms (3 servings)
Lunch: Skinny Chicken Fajitas (2 servings)
Dinner: Coconut Fried Shrimp (2 servings)
Snack: Korean BBQ Cabbage Cups (1 serving)
Snack 2: Grilled Apples, Pears, and Cheese Skewers (2 servings)
Day 2 – 1704 calories
Breakfast: leftover Souffle Omelette with Mushrooms (3 servings)
Lunch: leftover Skinny Chicken Fajitas (2 servings)
Dinner: leftover Coconut Fried Shrimp (2 servings)
Snack: leftover Korean BBQ Cabbage Cups (1 serving)
Snack 2: leftover Grilled Apples, Pears, and Cheese Skewers (2 servings)
Day 3 – 1673 calories
Breakfast: 4-Ingredient Protein Pancakes (2 servings) and a Banana
Lunch: leftover Skinny Chicken Fajitas (2 servings)
Dinner: Paleo Zucchini and Turkey Skillet (2 servings)
Snack 1: leftover Korean BBQ Cabbage Cups (1 serving)
Snack 2: Sriracha Deviled Eggs (2 servings)
Day 4 – 1530 calories
Breakfast: leftover 4-Ingredient Protein Pancakes (2 servings)
Lunch: Kale and Brussels Sprouts Salad with Creamy Dijon Dressing (3 servings)
Dinner: leftover Paleo Zucchini and Turkey Skillet (2 servings)
Snack 1: Clean Eating Nut Butter and Jam Sandwich (2 servings)
Snack 2: leftover Sriracha Deviled Eggs (2 servings) and Meaty Veggie Roll-Ups (1 serving)
Day 5 – 1614 calories
Breakfast: Slow Cooker Spinach and Mozzarella Frittata (2 servings) and a Banana
Lunch: leftover Kale and Brussels Sprouts Salad with Creamy Dijon Dressing (3 servings)
Dinner: Baked Lemon Salmon and Asparagus (1 serving)
Snack 1: Quinoa Protein Bars (1 serving)
Snack 2: Meaty Veggie Roll-Ups (2 servings)
Day 6 – 1644
Breakfast: leftover Slow Cooker Spinach and Mozzarella Frittata (2 servings)
Lunch: Clean Eating Chicken Salad (1 serving)
Dinner: leftover Baked Lemon Salmon and Asparagus (1 serving)
Snack 1: leftover Quinoa Protein Bars (1 serving)
Snack 2: Tuna Salad Stuffed Avocado (1 serving)
Day 7 – 1644 calories
Breakfast: leftover Slow Cooker Spinach and Mozzarella Frittata (2 servings)
Lunch: leftover Clean Eating Chicken Salad (1 serving)
Dinner: leftover Baked Lemon Salmon and Asparagus (1 serving)
Snack 1: leftover Quinoa Protein Bars (1 serving)
***freeze the remaining bars or share them with friends!
Snack 2: leftover Tuna Salad Stuffed Avocado (1 serving)
These recipes sound delicious, don’t they? Believe us, they are. You won’t believe you’re actually dieting, which is what makes this the best 7-day meal plan for losing weight out there! No tricks, no gimmicks; just delicious healthy food that will nourish your body!
Expend that Extra Energy!
Since you’ll have loads of energy, this week is the perfect time to jump into an exercise routine! Try one of these fun and effective workouts:
- 7-Day Morning Fitness Challenge
- Whittle-My-Waist Challenge
- 7-Day Gym-Free Workout Plan
- Intro to Weight Training Fitness Plan
Additional Tips for Success
We also suggest checking out these helpful articles before you head to the grocery store! They will ensure that this week goes as smoothly as possible. Or, ask us a question in the comments! We always love hearing from you.
- The Busy Woman’s Guide to Meal-Prepping
- 25 Ways to Get Fit and Stay Motivated
- How to Store Fresh Produce
- 5 Simple Grocery Store Swaps to Save Cash
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