7 Day Diet Meal Plan For Losing Weight Plus Calories
Lose weight, eat well and feel great with this easy excess weight loss meal plan. This 1, 500-calorie diet plan for weight loss is specially tailored to help you feel energized and satisfied while cutting calories so you can drop a healthy 1 to 2 2 pounds per week. For each day of this 7-day diet meal plan features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and well balances calories throughout the day so you won't feel starved. The calorie totals are outlined next to each meal so you can just swap points in and out as you observe in shape. Combine this healthy meal plan with daily exercise, and you're on track to lose the weight.
How to Meal Prep Your Week of Meals?
Slice out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
- Make the Ravioli plus Vegetable Soup in advance to possess for lunch on Days 1 & 2.
- Mixed the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
- Bake the Maple-Nut Granola or opt for healthy store-bought granola to save lots of time. Choose granola which has around 130 calorie consumption or less and significantly less than 6 grams of glucose per 1/4 cup.
- Hard boil two eggs for Days 4 and also 5.
- Produce a batch of Easy Dark Brown Rice to make use of on Days 1, 2 and even 5.
Day 1 Meal
Breakfast (376 calories)
- 1 serving Avocado-Egg Toast
- 1 medium banana
Morning Snack (109 calorie consumption)
- 1/2 cup blueberries
- 1/2 cup plain nonfat Greek yogurt
Lunch (421 calories)
- 2 cups Ravioli and also Veggie Soup
- 2 Tomato-Cheddar Cheese Toasts
Afternoon Snack (119 calorie consumption)
- 1/4 cup hummus
- 1 cup sliced cucumber
Dinner (495 calories)
- 1 serving Smoky Maple-Mustard Salmon
- 3/4 glass Easy Brown Rice
- 1 Tbsp. chopped walnuts
- 1 cup green beans
- 1/4 tsp. pepper and salt, divided between the dark brown rice and green beans
- 2 tsp. essential olive oil, split between the dark brown rice and green coffee beans
Toss green beans in essential olive oil, pepper and salt and roast alongside the salmon. Combine the rest of the essential oil in with the rice, period with pepper and salt, and top with cut walnuts for a simple brown rice "pilaf."
Daily Totals: 1, 519 calories, 78 g protein, 172 g carbohydrates, 29 g fiber, 61 g fats, 1, 994 mg sodium.
Day 2 Meal
Breakfast (376 calories)
- 1 serving Avocado-Egg Toast
- 1 medium banana
Morning Snack (155 calorie consumption)
- 6 dried apricots
- 8 walnut halves
Lunch (382 calories)
- Soup
- 2 cups Ravioli and also Veggie Soup
- 1/2- inches thick slice baguette
- 1 medium orange
Afternoon Snack (119 calorie consumption)
- 1/4 cup hummus
- 1 cup sliced cucumber
Dinner (478 calories)
- 1/2 cups Delicata Squash and also Tofu Curry
- 3/4 glass Easy Brown Rice
Daily Totals: 1, 510 calories, 55 g protein, 198 g carbohydrates, 36 g fiber, 63 g fats, 1, 313 mg sodium.
Day 3 Meal
Breakfast (348 calories)
- 1/4 glass Maple-Nut Granola
- 1 cup plain nonfat Greek yogurt
- 1 cup blueberries
Morning Snack (62 calorie consumption)
- 1 medium orange
Lunch (354 calories)
- 1 serving Apple + Cheddar Pita Pockets
Afternoon Snack (152 calorie consumption)
- 1/2 moderate apple, sliced
- 1 Tbsp. peanut butter
Dinner (502 calories)
- 1 serving (1 pepper) Moroccan-Style Stuffed Peppers
- 2 cups spinach
Sauté spinach in 2 tsp. of essential olive oil and a pinch of both salt and pepper (1/16 tsp. each)
Evening Snack (101 calorie consumption)
- 2 Tbsp. chocolate chips, dark chocolate preferably
Daily Totals: 1, 518 calories, 76 g protein, 193 g carbohydrates, 29 g fiber, 54 g unwanted fat, 1, 656 mg sodium.
Day 4 Meal
Breakfast (348 calories)
- 1/4 cup Maple-Nut Granola
- 1 cup plain non-fat Greek yogurt
- 1 cup blueberries
Morning Snack (165 calories)
- 2 hard-boiled eggs
- 2 tsp. sizzling sauce, if desired
Lunch (409 calories)
- 2 cups mixed greens
- 4 oz. cooked chicken breast
- 1/2 medium reddish bell pepper, sliced
- 1/4 cup grated carrots
- 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients plus a top salad with vinaigrette.
- 1 medium orange
Afternoon Snack (155 calories)
- 6 dried apricots
- 8 walnut halves
Dinner (444 calories)
- 2 1/4 cup Warm Lentil Salad with Sausage plus Apple
- 1/2 cup Quick Pickled Beets
Daily Totals: 1, 522 calories, 108 g protein, 135 g carbohydrates, 29 g fiber, 65 g excess fat, 1, 536 mg sodium
Day 5 Meal
Breakfast (328 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1 cup blueberries
Morning Snack (101 calories)
- 2 medium carrots
- 2 Tbsp. Avocado-Yogurt Dip
Lunch (464 calories)
- 2 Tomato-Cheddar Cheese Toast
- 2 cups mixed greens
- 3 Tbsp. grated carrot
- 1/2 cup cucumber, sliced
- 1 hard-boiled egg
- 1 Tbsp. unsalted dry-roasted almonds
Top vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 Tbsp. each olive oil plus balsamic vinegar.
Afternoon Snack (140 calories)
- 3 dried apricots
- 1/2 cup plain non-fat Greek yogurt
- 1 Tbsp. chopped walnuts
Dinner (488 calories)
- 1/2 cups Quick Chicken Tikka Masala
- 3/4 cup Easy Brown Rice
Daily Totals: 1, 520 calories, 81 g protein, 192 g carbohydrates, 40 g fiber, 60 g excess fat, 1, 454 mg sodium.
Day 6 Meal
Breakfast (328 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1 cup blueberries
Morning Snack (66 calories)
- 2 Tbsp. Avocado-Yogurt Dip
- 1 cup sliced cucumber
- Lunch (387 calories)
Leftover Chicken Tikka Masala
- 1/2 cups Quick Chicken Tikka Masala
- 1 cup spinach
Warm the chicken in the microwave.
- 1 medium orange
Afternoon Snack (200 calories)
- 1/2 medium apple, sliced
- 1 Tbsp. peanut butter
Dinner (507 calories)
- 2 cups Korean Beef Stir-Fry
- One cup cooked buckwheat soba noodles (about 2-ounce dry noodles)
Daily Totals: 1, 488 calories, 90 g protein, 202 g carbohydrates, 44 g fiber, 48 g excess fat, 1, 698 mg sodium.
Day 7 Meal
Breakfast (328 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1 cup blueberries
Morning Snack (117 calories)
- 1/4 cup Avocado-Yogurt Dip
- 1 cup sliced cucumber
Lunch (409 calories)
- 2 cups mixed greens
- 4 oz. cooked chicken breast
- 1/2 medium reddish bell pepper, sliced
- 1/4 cup grated carrots
- 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.
- 1 medium orange
Afternoon Snack (65 calories)
- 5 walnut halves
Dinner (494 calories)
- 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula plus Pecorino
Evening Snack (101 calorie consumption)
- 2 Tbsp. chocolate chips, preferably chocolates
