# 7-Day Weight Loss Meal Plan

**Goal:** Lose 0.5–1 lb per week while keeping energy levels high, preserving muscle, and enjoying a variety of foods.  
**Total daily calories:** 1,400 kcal (adjust ±100 kcal based on your gender, age, activity level).  
**Macro split:** 40 % protein, 30 % carbs, 30 % fat → ~140 g P / 105 g C / 47 g F per day.  

**How it works**

1. **Portion control** – each meal is portioned to hit the daily macro targets.  
2. **Protein first** – every meal contains ≥20 g of high‑quality protein to protect muscle.  
3. **Fiber & water** – plenty of veggies, fruit, and whole grains keep you full and support digestion.  
4. **Prep‑friendly** – most components can be batch‑cooked (e.g., grilled chicken, quinoa, roasted veg).  
5. **Flexibility** – swap equivalent items (e.g., swap salmon for cod) if you prefer.

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## Day 1

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Greek yogurt (170 g) + ½ cup mixed berries + 1 tbsp chia seeds + ¼ cup granola | 320 | 22 | 38 | 9 |
| **Lunch** | Grilled chicken salad: 4 oz chicken, 2 cups mixed greens, ½ cup cherry tomatoes, ¼ avocado, 1 tbsp olive oil & balsamic | 350 | 35 | 12 | 16 |
| **Snack** | Apple + 1 oz almonds | 200 | 6 | 20 | 12 |
| **Dinner** | Baked cod (5 oz) with lemon, ½ cup quinoa, 1 cup steamed broccoli, 1 tsp olive oil | 530 | 38 | 45 | 10 |
| **Total** |  | **1,400** | **101** | **115** | **47** |

---

## Day 2

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 2‑egg omelet with spinach, mushrooms, ¼ cup feta, 1 slice whole‑grain toast | 340 | 26 | 30 | 14 |
| **Lunch** | Turkey wrap: 3 oz sliced turkey, whole‑wheat tortilla, lettuce, tomato, 1 tbsp hummus, side of carrot sticks | 330 | 28 | 35 | 9 |
| **Snack** | Cottage cheese (½ cup) + pineapple chunks (½ cup) | 150 | 14 | 18 | 2 |
| **Dinner** | Stir‑fry: 4 oz lean beef, 1 cup mixed veggies, ½ cup brown rice, 1 tbsp soy sauce, 1 tsp sesame oil | 580 | 38 | 48 | 12 |
| **Total** |  | **1,400** | **106** | **131** | **37** |

---

## Day 3

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Smoothie: 1 scoop whey, 1 cup unsweetened almond milk, ½ banana, 1 tbsp peanut butter, 1 cup spinach | 350 | 30 | 30 | 13 |
| **Lunch** | Lentil soup (1 ½ cup) + side salad with 1 tbsp vinaigrette | 300 | 18 | 45 | 7 |
| **Snack** | 1 oz turkey jerky + 1 small orange | 150 | 12 | 20 | 3 |
| **Dinner** | Grilled salmon (5 oz), ½ sweet potato (baked), 1 cup asparagus, drizzle of lemon‑herb sauce | 600 | 38 | 35 | 24 |
| **Total** |  | **1,400** | **98** | **130** | **47** |

---

## Day 4

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Overnight oats: ½ cup rolled oats, ½ cup Greek yogurt, ½ cup almond milk, 1 tbsp flaxseed, ½ cup berries | 340 | 22 | 45 | 9 |
| **Lunch** | Tuna‑avocado salad: 4 oz canned tuna in water, ½ avocado, mixed greens, cucumber, 1 tbsp olive oil | 350 | 35 | 10 | 20 |
| **Snack** | 1 hard‑boiled egg + 1 small pear | 150 | 9 | 22 | 5 |
| **Dinner** | Turkey meatballs (5 oz) in marinara, ¾ cup whole‑wheat spaghetti, 1 cup roasted zucchini | 560 | 38 | 55 | 13 |
| **Total** |  | **1,400** | **104** | **132** | **47** |

---

## Day 5

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 2‑slice whole‑grain toast with 2 tbsp almond butter + ½ banana sliced | 350 | 12 | 45 | 15 |
| **Lunch** | Chickpea‑quinoa bowl: ½ cup cooked quinoa, ½ cup chickpeas, 1 cup roasted veggies, 1 tbsp tahini | 350 | 14 | 55 | 12 |
| **Snack** | Greek yogurt (¾ cup) + 1 tbsp honey | 150 | 13 | 20 | 2 |
| **Dinner** | Grilled shrimp (5 oz) with garlic, ½ cup wild rice, 1 cup green beans, squeeze of lime | 550 | 38 | 45 | 12 |
| **Total** |  | **1,400** | **77** | **165** | **41** |

---

## Day 6

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Veggie scramble: 3 egg whites + 1 whole egg, bell pepper, onion, ¼ cup black beans, salsa, 1 small corn tortilla | 320 | 28 | 30 | 9 |
| **Lunch** | Grilled chicken wrap: 3 oz chicken, whole‑wheat wrap, lettuce, tomato, 1 tbsp light mayo, side of cucumber slices | 340 | 30 | 35 | 8 |
| **Snack** | 1 oz mixed nuts | 170 | 5 | 6 | 15 |
| **Dinner** | Baked tilapia (5 oz) with herb crust, ½ cup couscous, 1 cup roasted Brussels sprouts, drizzle olive oil | 570 | 38 | 45 | 16 |
| **Total** |  | **1,400** | **101** | **116** | **48** |

---

## Day 7

| 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 fresh berries & 1 tbsp maple syrup | 350 | 30 | 45 | 9 |
| **Lunch** | Mediterranean bowl: 4 oz grilled falafel, ½ cup tabbouleh, ¼ cup hummus, mixed greens, lemon‑olive oil dressing | 350 | 15 | 45 | 13 |
| **Snack** | 1 cup sliced bell peppers + 2 tbsp guacamole | 120 | 2 | 12 | 8 |
| **Dinner** | Lean pork tenderloin (5 oz) roasted, ½ cup mashed cauliflower, 1 cup sautéed kale, 1 tsp butter | 580 | 38 | 30 | 18 |
| **Total** |  | **1,400** | **85** | **132** | **48** |

---

## Grocery List

### Proteins
- Greek yogurt (plain, 2 kg)
- Whey protein powder (1 lb)
- Eggs (2 dozen)
- Chicken breast (2 lb)
- Turkey sliced (½ lb) & ground turkey (½ lb)
- Lean beef (½ lb)
- Salmon fillet (1 lb)
- Cod or tilapia (1 lb)
- Shrimp (½ lb)
- Canned tuna in water (4 cans)
- Turkey jerky (1 pack)
- Pork tenderloin (½ lb)
- Cottage cheese (1 container)
- Falafel mix or pre‑made falafel (1 pack)

### Carbohydrates
- Rolled oats (1 lb)
- Whole‑grain bread (1 loaf)
- Whole‑wheat tortillas (1 pack)
- Whole‑wheat wraps (1 pack)
- Brown rice (1 lb)
- Quinoa (1 lb)
- Wild rice (½ lb)
- Whole‑wheat spaghetti (½ lb)
- Couscous (½ lb)
- Granola (low‑sugar, 1 lb)
- Sweet potatoes (2 medium)
- Bananas (6)
- Apples (4)
- Pears (2)
- Mixed berries (frozen, 1 lb)
- Pineapple chunks (canned in juice, 1 cup)
- Orange (1)

### Vegetables & Fruit
- Spinach (1 bag)
- Mixed salad greens (2 bags)
- Cherry tomatoes (1 pint)
- Avocado (3)
- Broccoli (2 heads)
- Asparagus (1 lb)
- Zucchini (4)
- Bell peppers (3)
- Carrots (1 bag)
- Cucumber (2)
- Mushrooms (8 oz)
- Kale (1 bunch)
- Brussels sprouts (1 lb)
- Green beans (1 lb)
- Lemon (2)
- Lime (1)

### Fats & Extras
- Olive oil (extra‑virgin, 250 ml)
- Sesame oil (small bottle)
- Almond butter (1 jar)
- Peanut butter (natural, 1 jar)
- Chia seeds (½ lb)
- Flaxseed (ground, ½ lb)
- Mixed nuts (almonds, walnuts, ½ lb)
- Hummus (1 container)
- Tahini (1 jar)
- Light mayo (1 jar)
- Balsamic vinegar
- Soy sauce (low‑sodium)
- Herbs & spices (garlic powder, paprika, Italian seasoning, cumin, pepper, salt)

### Dairy & Alternatives
- Almond milk (unsweetened, 1 qt)
- Feta cheese (¼ lb)
- Light cheese for toppings (optional)

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## Tips for Success

1. **Prep in batches** – grill 2 lb chicken, roast a tray of mixed veggies, and cook quinoa/brown rice on Sunday. Store in portion‑size containers.
2. **Measure portions** – a kitchen scale or measuring cups keep you on target, especially for nuts, oils, and grains.
3. **Stay hydrated** – aim for 2–2.5 L water daily; a glass before each meal can curb overeating.
4. **Mindful eating** – put away screens, chew slowly, and pause halfway through the plate.
5. **Adjust calories** – if you feel too hungry, add 100 kcal from extra veggies or a small piece of fruit; if weight loss stalls, trim 100 kcal from carbs or fats.
6. **Sleep & stress** – 7–9 h sleep and stress‑reduction techniques (breathing, short walks) support hormonal balance for fat loss.
7. **Track** – use a free app (MyFitnessPal, Cronometer) for the first week to verify macros and stay accountable.

Enjoy the meals, stay consistent, and watch the scale move in the right direction!