Losing weight doesn’t have to be complicated. A balanced, easy-to-follow diet plan can help you shed those extra pounds while still feeling satisfied and energized. This 7-day weight loss diet plan is designed to provide 1,200 calories per day, focusing on high-protein and high-fiber meals that keep hunger at bay. By following this plan, you can expect to lose 1 to 2 pounds per week in a healthy and sustainable way. Here’s how you can start:
How to Meal Prep Your Week of Meals
Meal prep is a crucial part of sticking to a diet plan, and this weight loss plan is no different. By preparing meals in advance, you can save time and stay on track without the temptation of unhealthy foods.
- Baked Banana-Nut Oatmeal Cups: Prepare a batch of these delicious oatmeal cups for breakfast on Days 1 through 3. Store leftovers in the freezer to enjoy later.
- Chipotle-Lime Cauliflower Taco Bowls: This tasty and filling lunch option can be prepped in bulk for Days 2 through 5. Just store them in air-tight containers to keep them fresh.
- Hard Boiled Eggs: A great protein-packed snack for Days 2, 5, and 6. Hard boil 3 eggs and store them in a reusable silicone bag.
Day 1 – Start Your Journey with Healthy and Delicious Meals
Breakfast (271 calories)
- 1 serving of Baked Banana-Nut Oatmeal Cups
- 1 medium apple
A.M. Snack (35 calories)
- 1 clementine
Lunch (325 calories)
- 1 serving of Veggie & Hummus Sandwich
P.M. Snack (105 calories)
- 1 medium banana
Dinner (468 calories)
- 1 serving of Sheet-Pan Chicken Fajita Bowls with ½ cup of cooked brown rice
Daily Totals: 1,203 calories, 66g protein, 177g carbs, 34g fiber, 32g fat, 1,186mg sodium
Make it 1,500 calories: Add ½ cup of Greek yogurt to A.M. snack and ¼ cup of unsalted roasted almonds to P.M. snack.
Make it 1,800 calories: Add another serving of Baked Banana-Nut Oatmeal Cup to breakfast, Greek yogurt to A.M. snack, almonds to P.M. snack, and ½ avocado to dinner.
Day 2 – Packed with Protein and Fiber
Breakfast (271 calories)
- 1 serving of Baked Banana-Nut Oatmeal Cups
- 1 medium apple
A.M. Snack (192 calories)
- 1 oz. cheddar cheese
- 1 hard-boiled egg
Lunch (344 calories)
- 1 serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (35 calories)
- 1 clementine
Dinner (373 calories)
- 1 serving of Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Daily Totals: 1,215 calories, 45g protein, 158g carbs, 30g fiber, 50g fat, 1,488mg sodium
Make it 1,500 calories: Add another ounce of cheddar cheese to A.M. snack and a medium banana to lunch.
Make it 1,800 calories: Add another serving of Baked Banana-Nut Oatmeal Cup to breakfast, more cheddar cheese and egg to A.M. snack, banana to lunch, and ½ cup of cottage cheese to P.M. snack.
Day 3 – A Quick, Easy Day with Flavorful Options
Breakfast (271 calories)
- 1 serving of Baked Banana-Nut Oatmeal Cups
- 1 medium apple
A.M. Snack (70 calories)
- 2 clementines
Lunch (344 calories)
- 1 serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (105 calories)
- 1 medium banana
Dinner (401 calories)
- 1 serving of Easy Salmon Cakes over 2 cups of baby spinach
Daily Totals: 1,190 calories, 59g protein, 176g carbs, 35g fiber, 36g fat, 1,534mg sodium
Make it 1,500 calories: Add ½ cup of Greek yogurt to A.M. snack and ¼ cup of unsalted roasted almonds to P.M. snack.
Make it 1,800 calories: Add another serving of Baked Banana-Nut Oatmeal Cup to breakfast, Greek yogurt to A.M. snack, almonds to P.M. snack, and ½ avocado to dinner.
Day 4 – A Fresh and Nourishing Day
Breakfast (287 calories)
- 1 serving of Muesli with Raspberries
A.M. Snack (35 calories)
- 1 clementine
Lunch (344 calories)
- 1 serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (32 calories)
- ½ cup raspberries
Dinner (521 calories)
- 1 serving of Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Daily Totals: 1,220 calories, 62g protein, 159g carbs, 42g fiber, 46g fat, 1,109mg sodium
Make it 1,500 calories: Add ¼ cup of unsalted roasted almonds and ½ cup of cottage cheese to P.M. snack.
Make it 1,800 calories: Add almonds, cottage cheese, and 1 serving of 2-Ingredient Peanut Butter Banana Ice Cream.
Day 5 – Perfectly Balanced and Satisfying
Breakfast (287 calories)
- 1 serving of Muesli with Raspberries
A.M. Snack (135 calories)
- ½ oz. cheddar cheese
- 1 hard-boiled egg
Lunch (344 calories)
- 1 serving of Chipotle-Lime Cauliflower Taco Bowls
Dinner (454 calories)
- 1 serving of Spinach Ravioli with Artichokes & Olives
Daily Totals: 1,220 calories, 51g protein, 161g carbs, 39g fiber, 49g fat, 1,478mg sodium
Make it 1,500 calories: Add 1 medium banana and ¼ cup of unsalted roasted almonds for P.M. snack.
Make it 1,800 calories: Add ½ avocado to lunch, banana, and almonds to P.M. snack, and an apple to dinner.
Day 6 – Light and Flavorful with Protein-Packed Meals
Breakfast (287 calories)
- 1 serving of Muesli with Raspberries
A.M. Snack (95 calories)
- 1 medium apple
Lunch (325 calories)
- 1 serving of Veggie & Hummus Sandwich
P.M. Snack (77 calories)
- 1 hard-boiled egg
Dinner (405 calories)
- 1 serving of Curried Sweet Potato & Peanut Soup
- 1 (1-inch) slice of whole-wheat baguette
Daily Totals: 1,190 calories, 47g protein, 168g carbs, 38g fiber, 46g fat, 1,281mg sodium
Make it 1,500 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 oz of cheddar cheese to P.M. snack.
Make it 1,800 calories: Add peanut butter, cheddar cheese, and 1 serving of Peanut Butter Banana Ice Cream.
Day 7 – A Perfect End to Your Weight Loss Week
Breakfast (285 calories)
- 1 serving of “Egg in a Hole” Peppers with Avocado Salsa
Lunch (345 calories)
- 1 serving of Curried Sweet Potato & Peanut Soup
P.M. Snack (220 calories)
- 1 cup raspberries
- 1 oz dark chocolate
Dinner (371 calories)
- 1 serving of Spinach & Artichoke Dip Pasta
Daily Totals: 1,221 calories, 47g protein, 139g carbs, 32g fiber, 58g fat, 1,741mg sodium
Make it 1,500 calories: Add ½ cup of Greek yogurt and ¼ cup of unsalted roasted almonds to A.M. snack.
Make it 1,800 calories: Add Greek yogurt, almonds, and 1 serving of Chocolate & Almond Butter Dates for an evening snack.
At Last
This 7-day diet plan for weight loss focuses on a well-rounded approach with high protein and fiber-rich foods that can keep you satisfied while aiding in fat loss. Adjust the meals as needed, and listen to your hunger cues to ensure you are fueling your body appropriately. Combine this meal plan with regular movement, and you will be on track to achieving your weight loss goals in a healthy and sustainable way.
