Here’s a 7-Day Healthy Weight Loss Meal Plan that is balanced, nutrient-rich, and supports fat loss without deprivation. It includes 3 meals and 2 snacks per day, focused on whole foods, lean proteins, healthy fats, and fiber.
🥗 Day 1
Breakfast: Greek yogurt with chia seeds, berries, and a drizzle of honey
Snack: 1 apple + 10 almonds
Lunch: Grilled chicken salad with olive oil + lemon dressing
Snack: Carrot sticks with hummus
Dinner: Baked salmon + steamed broccoli + quinoa
🥗 Day 2
Breakfast: Oatmeal with banana slices, cinnamon, and a spoon of almond butter
Snack: Boiled egg + cucumber slices
Lunch: Whole grain wrap with turkey, lettuce, tomato, and mustard
Snack: Handful of mixed nuts
Dinner: Stir-fried tofu/lean beef with vegetables + brown rice
🥗 Day 3
Breakfast: Smoothie (spinach, banana, protein powder, almond milk)
Snack: Greek yogurt + 1 tbsp flaxseeds
Lunch: Lentil soup + green side salad
Snack: Handful of blueberries + walnuts
Dinner: Grilled chicken breast + sweet potato + green beans
🥗 Day 4
Breakfast: 2 scrambled eggs + whole grain toast + avocado slices
Snack: Pear + 1 tbsp peanut butter
Lunch: Tuna salad in lettuce wraps
Snack: Low-fat cheese + cherry tomatoes
Dinner: Baked cod + roasted zucchini + brown rice
🥗 Day 5
Breakfast: Chia pudding with coconut milk, strawberries, and cinnamon
Snack: Boiled egg + a few olives
Lunch: Quinoa salad with chickpeas, cucumber, and feta
Snack: Apple slices with peanut butter
Dinner: Turkey meatballs + steamed veggies
🥗 Day 6
Breakfast: Protein pancakes with a handful of berries
Snack: Handful of mixed seeds
Lunch: Grilled veggie wrap + side salad
Snack: Cottage cheese + pineapple
Dinner: Grilled shrimp + spinach + brown rice
🥗 Day 7
Breakfast: Avocado toast + poached egg
Snack: 1 orange + 10 almonds
Lunch: Chicken quinoa bowl with veggies
Snack: Cucumber slices + hummus
Dinner: Baked eggplant + lean ground beef + side of green salad
✅ Tips for Success:
Adjust calories based on your needs (age, weight, activity level)
Drink plenty of water (2–3 liters daily)
Avoid sugary drinks and processed snacks
Keep portions moderate
