# 7-Day Weight Loss Meal Plan

**Goal:** Lose 0.5–1 lb per week (≈500 kcal/day deficit) while preserving muscle and keeping hunger at bay.  
**Total daily calories:** 1,400 – 1,600 kcal (adjust ±100 kcal based on your personal BMR & activity).  
**Macro split:** 40 % protein, 30 % carbs, 30 % fat → ~140 g protein, ~130 g carbs, ~50 g fat per day.  
**How it works:** Each day includes three balanced meals and one snack. Meals are built around whole foods, lean protein, fiber‑rich veg, and healthy fats. Portion sizes are given in familiar units (cup, ounce, piece) so you can shop and prep quickly.

---

## Day 1
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Greek yogurt (¾ cup) + mixed berries (½ cup) + 1 tbsp chia seeds | 260 | 22 | 28 | 7 |
| **Lunch** | Turkey & avocado wrap: whole‑wheat tortilla, 4 oz sliced turkey breast, ¼ avocado, lettuce, tomato, 1 tsp mustard | 350 | 30 | 35 | 12 |
| **Snack** | Apple (medium) + 1 oz almonds | 200 | 6 | 22 | 12 |
| **Dinner** | Baked salmon (4 oz) + quinoa (½ cup cooked) + roasted broccoli (1 cup) with 1 tsp olive oil | 480 | 38 | 35 | 18 |
| **Total** |  | **1,290** | **96** | **120** | **49** |

---

## Day 2
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Scrambled eggs (2 whole + 2 egg whites) + spinach (1 cup) + 1 slice whole‑grain toast | 300 | 28 | 28 | 10 |
| **Lunch** | Chickpea salad: 1 cup chickpeas, cucumber, bell pepper, red onion, 2 tbsp feta, 1 tbsp olive oil & lemon | 380 | 14 | 42 | 18 |
| **Snack** | Cottage cheese (½ cup) + pineapple chunks (½ cup) | 150 | 14 | 18 | 2 |
| **Dinner** | Grilled chicken breast (5 oz) + sweet potato mash (¾ cup) + green beans (1 cup) | 460 | 45 | 45 | 9 |
| **Total** |  | **1,290** | **101** | **133** | **39** |

---

## Day 3
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Overnight oats: ½ cup rolled oats, ½ cup unsweetened almond milk, 1  scoop whey, 1 tbsp peanut butter, ½ banana | 350 | 30 | 38 | 12 |
| **Lunch** | Tuna lettuce wraps: 4 oz canned tuna (in water), 1 tbsp Greek yogurt, celery, dill, wrapped in large lettuce leaves (4) | 250 | 35 | 6 | 8 |
| **Snack** | Baby carrots (1 cup) + 2 tbsp hummus | 120 | 4 | 14 | 5 |
| **Dinner** | Stir‑fry: 4 oz lean beef strips, mixed veggies (2 cups), ½ cup brown rice, 1 tbsp soy sauce, 1 tsp sesame oil | 460 | 35 | 45 | 13 |
| **Total** |  | **1,180** | **104** | **103** | **38** |

---

## Day 4
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Smoothie: 1 cup spinach, ½ cup frozen berries, 1  scoop plant protein, 1 tbsp flaxseed, 1 cup unsweetened soy milk | 280 | 28 | 30 | 8 |
| **Lunch** | Quinoa bowl: ½ cup cooked quinoa, 4 oz grilled shrimp, roasted zucchini, 1 tbsp pesto | 350 | 30 | 35 | 12 |
| **Snack** | Hard‑boiled eggs (2) | 140 | 12 | 1 | 10 |
| **Dinner** | Turkey meatballs (5 oz) in marinara sauce + spaghetti squash (1 cup) + side salad with balsamic vinaigrette | 460 | 38 | 35 | 14 |
| **Total** |  | **1,230** | **108** | **101** | **44** |

---

## Day 5
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 2 egg white omelet with mushrooms, tomatoes, ¼ cup low‑fat cheese + 1 small orange | 260 | 24 | 28 | 7 |
| **Lunch** | Lentil soup (1 ½ cup) + side mixed greens with 1 tsp olive oil & vinegar | 320 | 18 | 45 | 9 |
| **Snack** | Greek yogurt (¾ cup) + 1 tbsp honey | 150 | 15 | 22 | 2 |
| **Dinner** | Baked cod (5 oz) with lemon‑herb rub, wild rice (½ cup), steamed asparagus (1 cup) | 460 | 38 | 38 | 12 |
| **Total** |  | **1,190** | **95** | **133** | **30** |

---

## Day 6
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Protein pancakes (2) made with oat flour, 1 scoop whey, 1 egg, topped with ¼ cup blueberries & 1 tsp maple syrup | 340 | 30 | 38 | 9 |
| **Lunch** | Chicken Caesar salad: 4 oz grilled chicken, romaine, 2 tbsp light Caesar dressing, 1 tbsp grated Parmesan, ½ cup croutons (whole‑grain) | 380 | 35 | 30 | 14 |
| **Snack** | Pear (medium) + 1 oz walnuts | 210 | 5 | 28 | 13 |
| **Dinner** | Veggie‑loaded turkey chili (1 ½ cup) served with a small side of avocado (¼ cup) | 460 | 38 | 35 | 16 |
| **Total** |  | **1,390** | **108** | **131** | **52** |

---

## Day 7
| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Chia pudding: 3 tbsp chia seeds soaked in 1 cup almond milk, topped with kiwi slices & 1 tbsp shredded coconut | 280 | 10 | 30 | 14 |
| **Lunch** | Grilled veggie & hummus wrap: whole‑wheat tortilla, grilled zucchini, eggplant, red pepper, 3 tbsp hummus | 340 | 12 | 45 | 12 |
| **Snack** | Protein bar (≈200 kcal, 20 g protein) | 200 | 20 | 22 | 6 |
| **Dinner** | Shrimp & avocado salad: 5 oz shrimp, mixed greens, ¼ avocado, mango cubes (½ cup), lime dressing | 460 | 38 | 38 | 16 |
| **Total** |  | **1,280** | **80** | **135** | **48** |

---

## Grocery List
**Proteins**
- Greek yogurt (plain, 2 cups)
- Cottage cheese (½ cup)
- Eggs (1 dozen)
- Egg whites (1 qt)
- Whey or plant protein powder (1 lb)
- Turkey breast slices (8 oz)
- Lean ground turkey (1 lb)
- Chicken breast (2 lb)
- Salmon fillet (8 oz)
- Cod fillet (5 oz)
- Shrimp (12 oz)
- Canned tuna in water (2 cans)
- Lean beef strips (4 oz)

**Produce**
- Mixed berries (fresh or frozen, 2 cups)
- Bananas (3)
- Apple (3)
- Pear (1)
- Orange (2)
- Kiwi (2)
- Pineapple chunks (½ cup)
- Lemon (2)
- Lime (2)
- Avocado (2)
- Baby carrots (1 lb)
- Spinach (1 bag)
- Mixed greens (2 bags)
- Romaine lettuce (1 head)
- Large lettuce leaves (1 head)
- Broccoli (1 large crown)
- Green beans (1 lb)
- Asparagus (1 lb)
- Zucchini (3)
- Eggplant (1)
- Bell peppers (2)
- Tomatoes (4)
- Cucumber (1)
- Red onion (1)
- Garlic (1 bulb)
- Mushrooms (8 oz)
- Sweet potato (2 medium)
- Quinoa (1 cup dry)
- Brown rice (1 cup dry)
- Wild rice (½ cup dry)
- Oat flour (1 cup)
- Rolled oats (½ cup)
- Whole‑wheat tortillas (1 pack)
- Whole‑grain bread or toast (1 loaf)

**Pantry / Canned**
- Chickpeas (1 can)
- Lentils (dry or 1 can)
- Black beans (optional, 1 can)
- Marinara sauce (low‑sugar, 1 jar)
- Soy sauce (low‑sodium)
- Olive oil
- Sesame oil
- Coconut oil (optional)
- Peanut butter or almond butter (natural)
- Almond milk (unsweetened, 1 qt)
- Soy milk (unsweetened, 1 qt)
- Hummus (1 container)
- Pesto (1 jar)
- Light Caesar dressing
- Balsamic vinaigrette
- Flaxseed (ground, 1 bag)
- Chia seeds (1 bag)
- Honey or maple syrup (small jar)
- Spices: paprika, cumin, chili powder, oregano, black pepper, salt

**Nuts / Seeds**
- Almonds (raw, 1 lb)
- Walnuts (1 lb)

**Dairy / Alternatives**
- Low‑fat cheese (e.g., feta, Parmesan)
- Low‑fat milk (optional for coffee/tea)

**Snacks / Extras**
- Protein bars (choose ≤220 kcal, ≥20 g protein)
- Light popcorn (optional)

---

## Tips for Success
1. **Prep in bulk:** Cook quinoa, brown rice, and sweet potatoes on Sunday; portion into containers. Grill extra chicken or turkey for quick salads.
2. **Portion control:** Use a food scale or measuring cups the first week to internalize serving sizes.
3. **Stay hydrated:** Aim for 2–2.5 L water daily; a glass before meals can curb overeating.
4. **Mindful eating:** Put away screens, chew 20–30 times per bite, and pause 2 minutes before the next forkful.
5. **Adjust calories:** If you’re not losing ~0.5 lb per week after 2 weeks, drop 100 kcal from either a snack or dinner portion.
6. **Add movement:** 30 min of moderate cardio (brisk walk, cycling) + 2–3 strength sessions per week accelerates fat loss while preserving muscle.
7. **Sleep & stress:** Aim for 7–8 hours sleep; high stress raises cortisol, which can stall weight loss. Incorporate relaxation (deep breathing, yoga) as needed.
8. **Swap smart:** If you’re allergic or dislike a protein, swap with an equivalent (e.g., tofu for chicken, tempeh for salmon) while keeping macro counts similar.  

Enjoy the meals, stay consistent, and celebrate progress beyond the scale—more energy, better sleep, and a stronger body are all wins!