Long-Term Weight Loss Success with the 7-Day Mix and Match Meal Plan

This meal plan will provide you with freedom that other diets lack!

Classic Shrimp with Cocktail Sauce

Is it safe to say that, at some point, every single one of us has started a new diet. Usually only to fall right on our faces a few days or weeks later, right? I’ll be the first to admit that it has happened to me… more than once. If it’s happened to you, too, just know that you’re in good company! We’ve been there, and we know how to get around it. This meal plan for long-term weight loss success will help you jump the hurdles and avoid the barriers that you’ve run into in the past. 

Meal planning allows you to save time, money, and unnecessary grocery shopping trips. It also assists you in sticking to your food budget and purchasing exactly what you require for the week. A mix and match meal plan stockpiles basic ingredients in your fridge to create various meals throughout the week. It also includes a meal planning guide to help you add tasty variety to your menu. You’ll be surprised how easy it is to add diversity without adding hours of extra meal prep each night when you pair the items in various ways each night.

Just to give you a glimpse into how simple a mix and match meal plan is, all you need are four simple ingredients to create an infinite number of meal combinations;  protein, starch, non-starchy veggies and lastly, dress it up -to add variety and flavor, use sauces, seasonings, dips, and dressings. These four dietary groups will serve as the foundation for all of your meals. Every day, mix and match them to make fresh meals.

How is this Meal Plan Different than the Rest?

Meal prepping ahead of time makes meal time easier than ever!

Most meal plans are designed with specific breakfasts, lunches, dinners, and snacks, all already pre-selected for each day. This can be helpful to some, but certainly not for everyone. You see, every individual has different preferences, budgets, and caloric needs. One meal plan — no matter how great and nutritious — will not work for everyone. This meal plan allows you to customize your daily menus to fit your specific needs. 

When your diet is built around foods and flavors that you love, you’re much more likely to stick to it long-term. Furthermore, you can’t stick to a meal plan if you can’t afford it, which is why we’re going to provide you with plenty of mix and match recipe options. Lastly, each of us has different caloric needs for weight loss. A 2000 calorie-a-day diet won’t work out for you if you should be eating closer to 1500 calories per day. For this reason, it’s important for you to figure out how many calories you should be consuming each day to reach your specific fitness goals. 

First Step: Find Out What YOUR Caloric Needs Are

The 7-Day Mix and Match Meal Plan for Long-Term Weight Loss Success Calories

You can use the Mayo Clinic’s Calorie Calculator to determine how many calories you need to maintain your body weight. Once you have that number, subtract up to 500 calories per day. That will be your daily caloric intake for weight loss!

Related: How Many Calories Should You Be Eating Daily to Lose Weight?

Mix and Match Meal Plan for Long-Term Weight Loss Success

meal plan

Once you know how many calories you need to eat to reach your goals, you can start choosing yummy recipes to try from the list below! We have breakfasts, lunches, dinners, and even snacks that will help you lose weight (and enable you to enjoy amazing food along the way).

To make things even easier, we’ve included the calorie content per serving for each recipe as well. You may also want to take advantage of our Clean-Eating Menu Planner to help organize your weekly meals and grocery list. Let’s get to it!

Breakfast Options

The 7-Day Mix and Match Meal Plan for Long-Term Weight Loss Success Breakfast

Lunch Ideas

The 7-Day Mix and Match Meal Plan for Long-Term Weight Loss Success Lunch

Dinner Recipes

The 7-Day Mix and Match Meal Plan for Long-Term Weight Loss Success Dinner

Healthy Snacks

classic shrimp  with cocktail sauce

A Few Final Notes

Which of these awesome recipes are you most looking forward to trying? Once you choose a few, determine how many servings of each recipe you’ll need to eat each day in order to reach your goals. Remember to utilize your leftovers as well to save yourself time and money.

Also, check out our Busy Woman’s Guide to Meal Prepping to make preparing your food easier than ever. Lastly, enjoy the freedom that this meal plan for long-term weight loss success provides you with!

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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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