Lose Weight & Feel Great 7-Day Meal Plan

Jumpstart a clean eating lifestyle and lose inches & pounds.

Mediterranean tuna salad

When you’re first starting to lose weight, it can seem overwhelming to plan meals, especially if you’ve been in the habit of reaching for packaged “convenience” foods or hitting the drive-thru. But we’re here to share meal planning love with our Lose Weight and Feel Great 7-Day Meal Plan.

Losing weight can be challenging, to say the least. One big problem being that, hidden sources of weight gain are crawling everywhere! For example, it’s not uncommon to find added sugar in jarred tomato sauces, store-bought smoothies, or even multigrain “healthy” cereals and crackers. All that added refined sugar adds up, packing on the pounds and padding the waistline (and the hips…and the thighs…and the upper arms…).

Clean eating is a lifestyle that gives you the maximum benefit of minimally-processed or whole foods, without refined sugar and other ingredients such as excess fat, added sodium, or questionable additives. For instance, when you eat cleanly, you’ll serve healthy homemade soup instead of microwaving sodium-laden store-bought canned soup.

For additional ways to lose weight, check out:

7 Ways to Tackle Mindless Eating
5-Minute HIIT Challenge
15 Workouts in Under 10 Minutes

Day 1: Weight Loss Meal Plan

Breakfast: ½ cup plain, nonfat Greek yogurt topped with fresh fruit
Lunch: Turkey Wrap [Roll lean turkey slices and diced tomato into a lettuce wrap or a whole grain wrap.]
Dinner: Flush the Fat Away Vegetable Soup [Save a portion for lunch on Day 2.]
Snack Options: One serving No-Bake Almond Cranberry Energy Balls  [Save leftovers to snack on throughout the week.]; 10 raw walnut halves & 10 red grapes

 

Open-Face-Scrambled-Eggs-&-Avocado-Toast

Day 2: Weight Loss Meal Plan

Breakfast: Open-Faced Scrambled Eggs and Avocado Toast
Lunch: Flush the Fat Away Vegetable Soup [Leftover from dinner on Day 1.]
Dinner: Pasta with Green Beans and Pesto  with a green salad
Snack Options:  10 raw almonds & one whole apple; one serving Roasted Red Pepper Hummus with fresh veggies [Save leftover hummus to snack on throughout the week.]

 

Day 3: Weight Loss Meal Plan

Breakfast: ½ cup plain, nonfat Greek yogurt topped with fresh fruit
Lunch: Healthiest Greek Salad
Dinner: Philly Cheese and Chicken Sandwich with Crockpot Baked Sweet Potatoes  [TIP: Cook the chicken breast for tomorrow’s lunch while you’re preparing the chicken for tonight’s dinner.]
Snack Options: One serving No-Bake Almond Cranberry Energy Balls [Leftover from Day 1.]; 10 raw walnut halves & 10 red grapes

 

Herbed Salmon with Broccoli Bulgur Pilaf

Day 4: Weight Loss Meal Plan

Breakfast: Slow Cooker Creamy Almond Oatmeal  [Save a portion for breakfast on Day 5.]
Lunch: Grilled Chicken and Blueberry Salad
Dinner: Herbed Salmon with Broccoli Bulgur Pilaf with a green salad
Snack Options:  10 raw almonds & one whole apple; one serving of Roasted Red Pepper Hummus with fresh veggies [Hummus leftover from Day 2.]

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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6 Comments

    1. Helen, Olive oil is a great souce of Omega-3's. We use low-sodium broth to decrease the amount of unnecessary sodium any our diets.

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