7 Day Weight Loss Plan

If you’re looking to lose weight, these can actually help you see results. When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That’s why this plan involves an easy to follow meal planning guide.

Weight Loss Plan Day 1

Breakfast:

1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries
1 cup almond milk

Lunch:

Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro

Dinner:

4 ounces grilled salmon
1 cup wild rice with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with
1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Weight Loss Plan Day 2

Breakfast:

Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Grab 1 or 2 boiled eggs on your way out the door.

Lunch:

Dinner:

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato.

Weight Loss Plan Day 3

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
2 links country-style turkey sausage
1 cup blueberries

Lunch:

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
1 medium nectarine
1 cup skim milk

Dinner:

4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Weight Loss Plan Day 4

Breakfast:

In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.

Lunch:

To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana

Dinner:

Serve 4 ounces steamed shirmp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Weight Loss Plan Day 5

Breakfast:

1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
1 wedge honeydew
1 cup skim milk
2 slices Canadian bacon

Lunch:

Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Dinner:

4 ounces grilled halibut
1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
1 tablespoon chopped pecans and dash cinnamon

Weight Loss Plan Day 6

Breakfast:

Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on high. Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon almonds.

Lunch:

Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole weat pita. 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.

Dinner:

Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs, and seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.

Weight Loss Plan Day 7

Breakfast:

Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
1 cup mixed melon