Losing weight doesn’t mean starving yourself or eating bland, boring meals. In fact, the secret to sustainable weight loss is fueling your body with nutrient-dense, delicious meals that keep you full and satisfied.
This 7-day healthy meal plan is packed with lean proteins, healthy fats, and fiber-rich carbs, all designed to help you shed pounds without feeling deprived.
The best part? No complicated recipes, no expensive ingredients,just real, wholesome food that tastes amazing!
Let’s dive in!
Day 1
Breakfast: Avocado & Egg Toast (350 cal)
Whole-grain toast
½ avocado, mashed
1 boiled egg, sliced
Sprinkle of salt, pepper & red pepper flakes
Lunch: Grilled Chicken Salad with Balsamic Dressing (400 cal)
Grilled chicken breast
Mixed greens, cherry tomatoes, cucumbers, red onion
1 tbsp balsamic vinaigrette
Dinner: Garlic Butter Salmon & Roasted Asparagus (450 cal)
Baked salmon fillet with garlic butter
Roasted asparagus
½ cup quinoa
Day 2
Breakfast: Greek Yogurt & Berry Parfait (300 cal)
1 cup Greek yogurt
½ cup mixed berries
1 tbsp chia seeds
Lunch: Turkey & Avocado Lettuce Wraps (350 cal)
3 romaine lettuce leaves
Sliced turkey breast
¼ avocado, sliced
Mustard or hummus for flavor
Dinner: Spicy Shrimp Stir-Fry with Cauliflower Rice (400 cal)
Shrimp sautéed in garlic, soy sauce & chili flakes
Stir-fried bell peppers & broccoli
1 cup cauliflower rice
Day 3
Breakfast: Banana Peanut Butter Smoothie (350 cal)
1 banana
1 tbsp peanut butter
1 cup unsweetened almond milk
Handful of spinach
Lunch: Quinoa & Black Bean Bowl (400 cal)
½ cup cooked quinoa
½ cup black beans
¼ avocado, salsa, and lime juice
Dinner: Grilled Chicken & Sweet Potato (450 cal)
Grilled chicken breast
½ baked sweet potato
Steamed green beans
Day 4
Breakfast: Scrambled Eggs & Spinach (300 cal)
2 eggs scrambled with spinach & feta
1 slice whole-grain toast
Lunch: Asian Chicken Salad (400 cal)
Shredded chicken breast
Mixed greens, shredded cabbage, carrots, sesame seeds
Light sesame dressing
Dinner: Lemon Garlic Tilapia with Roasted Brussels Sprouts (400 cal)
Baked tilapia with lemon & garlic
Roasted Brussels sprouts
½ cup brown rice
Day 5
Breakfast: Oatmeal with Almond Butter & Berries (350 cal)
½ cup oats
1 tbsp almond butter
½ cup mixed berries
Lunch: Chickpea & Cucumber Salad (400 cal)
½ cup chickpeas
Cucumber, cherry tomatoes, feta, lemon juice
Olive oil drizzle
Dinner: Turkey Meatballs with Zucchini Noodles (450 cal)
Baked turkey meatballs
Zucchini noodles tossed with marinara sauc
Day 6
Breakfast: Cottage Cheese & Pineapple (300 cal)
1 cup low-fat cottage cheese
½ cup fresh pineapple
Lunch: Tuna & Avocado Salad (350 cal)
Canned tuna (packed in water)
¼ avocado, mashed
Mixed greens, lemon juice, and black pepper
Dinner: Grilled Steak & Roasted Cauliflower (450 cal)
Grilled lean steak
Roasted cauliflower with garlic & Parmesan
Day 7
Breakfast: Chia Seed Pudding with Almonds (350 cal)
2 tbsp chia seeds soaked in almond milk overnight
½ tsp vanilla extract
Sliced almonds & berries on top
Lunch: Hummus & Veggie Wrap (400 cal)
Whole-wheat wrap
2 tbsp hummus
Spinach, cucumber, tomato, bell peppers
Dinner: Baked Chicken & Roasted Vegetables (450 cal)
Baked chicken breast with herbs
Roasted carrots, zucchini, and bell peppers
Final Thoughts: Weight Loss Without the Hassle!
This 7-day meal plan is proof that healthy eating can be easy, delicious, and totally satisfying. No crash diets, no extreme restrictions,just wholesome meals that help you feel and look your best.
Which meal are you excited to try first? Let me know in the comments!
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