The Ultimate Seven Day Healthy Meal Plan for Weight Loss


Healthy Meal Plan

There is a lot of stuff about a healthy meal plan and quick weight loss tips all over the internet that may overwhelm you. This information may confuse you if you are looking for the best diet tip that can help you to lose weight in a productive way. There is just a need to make some healthy changes in your routine diet if you want to shed some extra pounds.

Commitment to a healthy and targeted diet plan may help you, and thus we have planned a seven-day diet plan for the aspirants like you.  This seven-day plan is super easy, with no withdrawals and no deprivations.

Let’s start with it! You just have to bring some modifications in your regular diet and monitor the real transformation in you in just a couple of days. So, just go for it and take it as a challenge!

Day 1 of Healthy Meal Plan

Monitoring Your Healthy Meal Plan
Monitoring Your Healthy Meal Plan

Breakfast:

Start your day 1 with this healthy meal plan as stated:

Take two eggs (only egg white), cut them in small pieces, and add a small amount of olive oil to it. Add chopped basil (1tbsp) and cherry tomatoes (1/two cup) to it for flavor.

With this, you can have two wheat toast (regular size), a cup of blueberries, and a skimmed milk or Greek yogurt (1 cup)

Lunch:

  • Chopped grilled chicken breast (4 ounces)
  • Cooked bulgur (1 cup)
  • Grilled veggies with bell pepper and chopped cilantro (you can add as many veggies as you want)

Snacks:

One bowl full of hummus and baby carrots. (You can add sprinkles of your choice)

Dinner:

  • Rice (1 cup) and a mixture of baby spinach, grated Parmesan and olive oil (1 tsp)
  • Toasted almonds (1 tbsp)
  • Diced cantaloupe with raspberry juice(1 cup)

Day two

Breakfast:

Oatmeal with skimmed milk (1 bowl), a cup full of blueberries

Lunch:

  • Fat-free cottage cheese (1/two cup) and chopped pecans (1tbsp)
  • Raspberries (1 cup)

Snacks:

Ricotta Cheese and salsa (1 cup)

Dinner:

  • Brown rice with spinach salad and light balsamic vinaigrette (to enhance the taste of the salad)
  • Turkey burger made from dark and light meat
  • Roasted Cauliflower and Brussel sprouts (3/4 cup)

Day 3

Breakfast:

  • Omelet (5 egg whites/ 4 egg white and one whole egg) with diced onion, mushrooms, and salsa.
  • Quesadillas with sour cream, tofu, Monterey jack, bell pepper, and olive oil.
  • Refried beans (two tbsp)
  • Oranges (1/two cup)

Lunch:

  • Salad with chopped Romaine, red wine vinegar (1tbsp), romaine lettuce (1/two cup), 4 ounces Gardein Meatless Chicken and cherry tomatoes (1 cup)
  • Peaches (1 medium-sized)
  • Skim Milk (1 cup)

Snacks:

  • Apple (1 medium size)
  • Fat-free cottage cheese/ mozzarella cheese stick

Dinner:

  • Chicken pieces, grilled with garlic and olive oil( 1 tsp each)
  • 1 French artichoke
  • Whole Wheat Couscous with roasted vegetables

Healthy Meal Plan: Day 4

Breakfast:

  • Whole Wheat Sugar-free Oatmeal Muffins with a white egg, Splenda (1tbsp)
  • Wedge Honeydew
  • Skim milk(a cup)
  • Tempeh Bacon (tempeh marinated in sweet and savory sauce)

Lunch:

  • Vanilla yogurt (1 cup), sliced raspberries and low-fat granola (1/two cup)
  • Roasted Beef Wrap(4 ounces) with tomato slices( 4 small-sized), whole wheat tortilla, and Dijon mustard (1 tsp)
  • Pinto Beans with chopped Basil

Snacks:

Greek Yogurt with rolled oats (two tbsp), dried apricots (two tbsp), plums, and cinnamon.

Dinner:

  • Grilled Wild Salmon (4 ounces)
  • Half cup Sliced mushroom with onion, green beans, and 1 tsp olive oil
  • Salad with watercress or dandelion greens, cherry tomatoes, and balsamic vinegar
  • Apple Sauce and Vanilla Yogurt(1/two cup)
  • Chopped Pecans (1tbsp)

Day 5

Nutritional and Healthy Meal Plan
Nutritional and Healthy Meal Plan

Breakfast:

  • Burrito with whole wheat tortilla, feta cheese, two egg whites, and ½ cup plain Greek yogurt
  • Mixed melon (1 cup)

Lunch:

  • Lean ham
  • Veggie Burger
  • Salad with chopped Romaine, red wine vinegar (1tbsp), romaine lettuce (1/two cup), 4 ounces Gardein Meatless Chicken and cherry tomatoes (1 cup)
  • Skim Milk (1 cup)

Snacks:

  • 1 Mozzarella Cheese Stick (fat-free)
  • 1 cup mulberries

Dinner:

  • Grilled Shrimp (4 ounces)
  • Brown Rice with Veggies(1/two cup)
  • Baby Greens with the filling of your choice
  • Raspberry Sorbet (1/two cup)

Day 6

Breakfast:

  • Omelet (5 egg whites/ 4 egg white and one whole egg)
  • Quesadillas
  • Oranges (1/two cup)

Lunch:

  • Salad (1 cup)
  • Peaches (1 medium-sized)
  • Skim Milk (1 cup)

Snacks:

  • Apple (1 medium size)
  • Fat-free cottage cheese/ mozzarella cheese stick

Dinner:

  • Beans and sprouts, grilled with garlic and olive oil( 1 tsp each)
  • 1 French artichoke
  • Whole Wheat Couscous

Day 7 of Healthy Meal Plan

Breakfast:

two eggs (only egg white), chopped basil (1tbsp), and cherry tomatoes (1/two cup).

two wheat toast (regular size), a cup of blueberries, and a skimmed milk

Lunch:

  • Chopped grilled chicken breast (4 ounces)
  • Cooked bulgur (1 cup)
  • Grilled veggies with chopped cilantro

Snacks:

Hummus and baby carrots.

Dinner:

  • Rice (1 cup) and a mixture of baby spinach, grated Parmesan and olive oil (1 tsp)
  • Diced cantaloupe with raspberry juice(1 cup)

I am sure; if you follow this healthy meal plan seriously, within few days itself, you will be able to see a phenomenal change in you. Let me know if you want any kind of changes in any of the plans explained above by commenting in the comment box section below.

Happy Dieting!

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