7-Day Weight Loss Meal Plan

7- Day Weight Loss Meal Plan

Losing weight doesn’t have to mean starving yourself or cutting out entire food groups. The key is balance, portion control, and nutrient-rich foods that fuel your body while helping you shed unwanted pounds. A 7-day weight loss meal plan can guide you in eating healthier, staying satisfied, and reaching your fitness goals.

This plan focuses on lean proteins, whole grains, fruits, vegetables, and healthy fats while keeping calories in check. Remember, portion sizes matter, and drinking plenty of water is essential.

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Day 1

Breakfast: Greek yogurt with berries and a sprinkle of chia seeds

Snack: Apple slices with almond butter

Lunch: Grilled chicken salad with mixed greens, cucumbers, and olive oil dressing

Snack: Carrot and celery sticks with hummus

Dinner: Baked salmon with steamed broccoli and quinoa

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Day 2

Breakfast: Oatmeal topped with banana slices and walnuts

Snack: Handful of mixed nuts

Lunch: Turkey and avocado wrap in a whole-grain tortilla with a side salad

Snack: Cottage cheese with pineapple chunks

Dinner: Grilled shrimp with roasted zucchini and brown rice

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Day 3

Breakfast: Smoothie with spinach, protein powder, almond milk, and frozen berries

Snack: Rice cakes with peanut butter

Lunch: Quinoa bowl with black beans, corn, peppers, and salsa

Snack: A boiled egg and cucumber slices

Dinner: Grilled chicken breast with green beans and sweet potato

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Day 4

Breakfast: Scrambled eggs with spinach and whole-grain toast

Snack: Greek yogurt with a drizzle of honey

Lunch: Tuna salad stuffed in lettuce wraps

Snack: Sliced bell peppers with guacamole

Dinner: Baked cod with asparagus and cauliflower rice

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Day 5

Breakfast: Overnight oats with chia seeds and blueberries

Snack: Protein bar or shake

Lunch: Grilled turkey burger with a side of roasted veggies

Snack: Apple slices with peanut butter

Dinner: Grilled chicken stir-fry with broccoli, snap peas, and carrots

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Day 6

Breakfast: Smoothie bowl topped with banana, seeds, and coconut flakes

Snack: Handful of almonds

Lunch: Lentil soup with a side of mixed greens

Snack: Cottage cheese with cucumber slices

Dinner: Grilled salmon with roasted Brussels sprouts and quinoa

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Day 7

Breakfast: Two boiled eggs with avocado and whole-grain toast

Snack: Fresh berries with a spoon of Greek yogurt

Lunch: Grilled chicken Caesar salad (light dressing)

Snack: Handful of walnuts and carrot sticks

Dinner: Baked turkey meatballs with zucchini noodles and marinara sauce

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Tips for Success

Drink at least 8 glasses of water daily.

Stick to portion sizes to avoid overeating.

Prepare meals in advance to avoid unhealthy last-minute choices.

Avoid sugary drinks and highly processed foods.

Include light exercise daily for best results.

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✅ This 7-day weight loss meal plan gives your body balanced nutrition while supporting your fitness goals. Stick with it, and you’ll feel lighter, more energetic, and healthier.

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