7 day diet plan for weight loss

7 day menu for weight loss

A weight loss diet plan typically involves consuming a balanced and nutritious diet while creating a calorie deficit. This can be achieved by incorporating plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. It's also crucial to exercise regularly, watch your meal sizes, and drink enough water.

Day 1:

Breakfast: veggie omelette paired with whole wheat toast.

Snack: Mix dried fruit and seeds.

Lunch: A grilled chicken breast accompanied by mixed greens.

Snack: An orange or Apple

Dinner: Relish the salmon with quinoa and roasted beans.

Day 2:

Breakfast:  overnight oats mixed with berries or dry fruit.

Snack:  apple slices spread in creamy peanut butter.

Lunch:  quinoa salad infused with veggies.

Snack:  sliced carrot or cucumber

Dinner:  grilled tofu alongside brown rice and stir-fried vegetables.

Day 3:

Breakfast:  oats and smoothie

Snack: a delightful mix of nuts and dried fruit.

Lunch: lentil soup accompanied by a side salad.

Snack: Greek yoghurt drizzled with golden honey.

Dinner:   grilled cheese along with steamed broccoli and quinoa.

Day 4:

Breakfast: avocado toast paired with a perfectly boiled egg.

Snack: cottage cheese adorned with sliced almonds.

Lunch:  chickpea salad interwoven with mixed greens.

Snack:  sliced cucumber

Dinner: grilled chicken breast accompanied by sweet potato and roasted Brussels sprouts.

Day 5:

Breakfast:  protein pancakes embellished with succulent berries.

Snack: berry smoothie crowned with a dollop of creamy Greek yoghurt.

Lunch:  black bean and corn salad.

Snack: plump edamame beans, bursting with freshness.

Dinner:  baked turkey meatballs intertwined with zucchini noodles.

Day 6:

Breakfast:  chia seed yoghurt pudding

Snack: Savor the simplicity of hard-boiled eggs, offering a burst of protein.

Lunch:  grilled chicken breast alongside quinoa and mixed vegetables.

Snack: Delight in the satisfying crunch of kale chips.

Dinner:  Grilled tofu and brown rice with stir-fried vegetables.

Day 7:

Breakfast:  vibrant green smoothie crafted with spinach and pineapple.

Snack:  mix of dried fruit and seeds.

Lunch:  turkey wrap nestled in a wholesome whole wheat tortilla, packed with veggies.

Snack: Savor the crispy perfection of roasted chickpeas.

Dinner:  baked chicken breast alongside sweet potato fries and green beans.Spinach pineapple smoothie.

How to meal prep for the week

BREAKFAST

Vegetable omelette

To prepare a veggie omelette, start by combining eggs, salt, and pepper in a bowl. Add some oil or butter to a nonstick frying pan,
Pour the egg mixture into the pan, and cook it for a minute, or until the edges start to set. Then, add the vegetables of your choosing, such as bell peppers, onions, spinach, and mushrooms, to one side of the omelette. Fold the other side over the vegetables when the omelette is almost done cooking.

Oats overnight

Mix In a bowl with milk, berries, dry fruit, and chia seeds, add 1/3 cup of oats. Add maple syrup, Mick Jagger, or any other sweetener of your choosing. Thoroughly combine and stir. Several hours later, the oats will be ready.

Oats smoothie

Blend the oats in the blender until they are powdered. Bananas, milk, peanut butter, maple syrup, cinnamon, and salt should all be added. Blend until well combined and creamy. If you want a sweeter smoothie, add more sweetness as necessary.

Toasted avocado.

Add avocado, lemon juice, salt, and herbs in a small bowl. Use the fork's back to gently crush the food.
Add mashed avocado mixture to the toast. Sprinkle chosen toppings over and drizzle with olive oil.

Protein pancake

Banana, oats, eggs, milk, baking soda, cinnamon, and protein powder should all be blended for one to two minutes to achieve smoothness. In a pan, heat the oil. pour 2-3 rounds of batter, and cook for 1-2 minutes, or until the base is golden and bubbles begin to appear on the surface. Once cooked through, turn over and cook for one more minute.

Chia yoghurt dessert

  Add hot boiling water to the chia seeds it will begin to become plump and smooth as a result of this. Add honey or maple syrup, yoghurt and milk together. Serve after at least one hour in the refrigerator, covered.

Green smoothie with pineapple

Pineapple should be peeled and chopped. Insert spinach leaves. Add lime juice if desired. Blend until smooth after including a splash of water. Add additional water as necessary if your smoothie is too thick.

LUNCH

Beans with grilled chicken breast

Simmering green beans until they have a crisp yet delicate texture is suggested. Bite-sized chicken pieces are carefully fried to a dazzling golden brown hue before the green beans are removed from the pan. Combine the chicken and green beans. Appreciate the feast.

salad with vegetables and quinoa

Enjoy a quinoa salad that is loaded with a variety of vegetables. To start, rinse the quinoa before cooking it. This will reduce the amount of saponin while also adding a delicious nutty flavour. Pick veggies for the salad that have a variety of textures and vivid colours.

Lentil soup

For roughly 10 minutes, gently sauté the onion, garlic, carrots, and celery. Until they get tender simmer them for 35 minutes. The soup should be finished with a spritz of lemon juice.

Chickpea salad

In a huge bowl, combine the cooked chickpeas with cucumber, bell pepper, red onion, and olives. Add a little pepper and salt to taste to season the dish to your desire. blend parsley, red pepper flakes, olive oil, and lemon juice. Sprinkle salt and pepper over the dish once the ingredients have combined to enhance the flavour.

Corn and black bean salad

Corn, black beans, and other veggies should all be combined in one bowl. In another bowl, mix the ingredients for the citrus lime dressing to make an unusual and delicious mixture.

chicken and quinoa salad

Turn up the heat in your grill or grill pan. Add a pinch of salt and pepper and a little coat of olive oil to the chicken breasts to enhance them. The chicken is elevated to new levels of refinement by this infusion. Cook the seasoned chicken breasts for a tempting four to five minutes on each side of the grill or grill pan. The vegetables should only be sautéed for two to three minutes while you wait. Boil the quinoa in the meantime until it is deliciously soft. Add a tablespoon of olive oil, a squeeze of lime juice, salt, and pepper to taste as a finishing touch. Your taste buds will be delighted by the quinoa's vibrant flavours.

chicken tortilla wrap

Over medium-high heat, preheat a nonstick pan. For an exciting four minutes, stir the marinade, which is flavoured with a variety of spices, until the chicken is cooked through. Give it some time to cool. Before adding lettuce, chicken, and cheese to the tortillas, spread a layer of cream cheese over them.

DINNER

Roasted salmon and beans with quinoa

Turn the grill or grill pan to high heat. Salmon should be marinated in a mixture of salt, pepper, lemon juice, your choice of herbs, and a teaspoon of olive oil. The salmon should be cooked on each side on the grill or grill pan for a few minutes. While you wait, cook the beans for a couple of minutes. A tablespoon of extra virgin olive oil, a squeeze of lime juice, salt, and pepper to taste, along with the cooked quinoa should be added.

Grill tofu and brown rice

Marinate tofu in a mixture of salt, pepper, and olive oil. Heat the grill or grill pan to a medium-high temperature. Brush or spray oil onto the grill pans when they are hot. Tofu should be grilled for two to three minutes on each side, or until char marks appear and it pulls away from the grill grates. Brown rice is prepared by adding 1/2 cup to boiling water and letting it simmer until the rice is tender.

Grilled cheese alongside steamed broccoli and quinoa.

Add 1/2 cup of the quinoa, bring to a boil once more, lower heat to medium, cover, and cook for 12 to 15 minutes, or until the curly tail of the grain begins to separate from the individual grains, drain the cooked quinoa in a fine-mesh sieve. Since the broccoli stem is the most delicious portion of the vegetable, after trimming and chopping it. Start by removing any leftover stems that are protruding from the stalk, and boil it in a pinch of salted water until cooked  Add broccoli, and quinoa ¼ cup oil and 3 Tbsp. lemon juice and pinches of salt and toss to combine.

Roasted chicken breast accompanied by sweet potato and roasted Brussels sprouts.

The chicken is first roasted in olive oil while being seasoned with paprika, salt, and pepper. In the meantime, sweet potatoes are boiled in water or baked in the oven while Brussels sprouts are roasted in the oven until crispy.  Then, for additional flavour, lemon juice is added to the cooked chicken and Brussels sprouts zucchini noodles and turkey meatballs. The first step is to heat your oven to 375°F (190°C). Ground turkey, breadcrumbs, grated Parmesan cheese, minced garlic, chopped parsley, salt, and pepper should all be combined in a bowl. Put the meatballs on a baking sheet prepared with parchment paper after forming the ingredients into them. Bake them for 20 to 25 minutes, or until well done.

While the meatballs are baking, spiralize zucchini into noodles using a spiralizer or julienne peeler. In a separate pan, heat some oil over medium heat and sauté the zucchini noodles for a few minutes until they're tender. Season with salt and pepper. Once the meatballs are done, serve them over the zucchini noodles and top with your favourite marinara sauce.

Grilled salmon alongside brown rice and steamed asparagus.

Start by seasoning your salmon fillets with salt, pepper, and a squeeze of lemon juice. Set your grill to medium-high heat and give the grates a quick oiling. Cook the salmon on the grill for 4-5 minutes on each side, or until it flakes easily when tested with a fork. While the salmon is grilling, cook your brown rice according to the package instructions. In a separate pot, steam the asparagus until tender-crisp, usually around 4-5 minutes. Once everything is cooked, serve the grilled salmon alongside the brown rice and steamed asparagus. You can also add a drizzle of olive oil or a sprinkle of fresh herbs for extra flavour.

Baked chicken breast alongside sweet potato fries and green beans.Spinach pineapple smoothie

To make baked chicken breasts, preheat your oven to 400°F (200°C). Season the chicken breasts with salt, pepper, and your favourite herbs or spices. Place them on a baking sheet lined with parchment paper and bake for about 20-25 minutes, or until the chicken is cooked through. Peel and slice sweet potatoes into thin strips for the sweet potato fries. Add salt, olive oil, and any other ingredients to taste. Spread them out on a baking sheet and bake at 425°F (220°C) for about 20-25 minutes, flipping halfway through until crispy.

For the green beans, steam or blanch them until they're tender-crisp. You can season them with a little bit of butter, garlic, and lemon juice for extra flavour. As for the spinach pineapple smoothie, blend together fresh spinach, frozen pineapple chunks, a banana, and your choice of liquid (such as water, coconut water, or almond milk) until smooth and creamy. Once everything is ready, serve the baked chicken breast alongside the sweet potato fries and green beans.

7-day shopping list

Here's a grocery list for your 7-day meal plan for weight loss:

1. Vegetables: Mixed greens, broccoli, Brussels sprouts, zucchini, carrots, cucumbers.
2. Fruits: Berries, oranges, apples.
3. Protein:  chicken breast, salmon, tofu, turkey meatballs.
4. Grains: Whole wheat toast, quinoa, brown rice, oats.
5. Dairy: Greek yoghurt.
6. Other: Eggs, avocado, nuts, dried fruit, sliced almonds, peanut butter.

Alternatives for vegetarians and those with dietary restrictions

Changes can be made to accommodate vegetarians and anyone with dietary restrictions.

For protein: Seitan, tofu, tempeh, chickpeas, and lentils all contain protein.

With dairy restrictions: Soy milk, coconut milk, and yoghurt made without dairy products include almond milk.

Other things: Others include vegan cheese and gluten-free bread.

Consulting with a healthcare professional or registered dietitian can provide personalized guidance for your specific needs. Remember, it's always about finding a plan that works for you and promotes sustainable, long-term weight loss.