Healthy 7 Day Diet Meal Plan

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Healthy 7 Day Diet Meal Plan

Jun 29, 2015 //

Ready to lose weight in just seven days? Shoot for 1,200 calories (or adjust as you see fit) with this seven day diet plan for weight loss. Shed pounds with your weight loss diet plan in just one week.

The best seven day diet is one that fills you up and also allows for optimized weight loss. This means you’ll want to avoid eating the empty calories and switch to ‘good carbs’, things high in fiber, and whole foods to receive the essential vitamins and nutrients your body needs. Be smart when counting calories.

Start by figuring out how many calories you can safely cut from your diet. It may be a good idea to adjust your calorie intake to a bit more than just 1,200 calories depending on your weight or exercise habits. The more you exercise, the more you need to eat. But the trick is to eat what your body needs. Research finds that eating more protein can keep you full for much longer, so don’t skip the meat especially if you workout regularly.

Slim down in a week with this seven day diet plan for weight loss:


Breakfast: An orange, a cup of fat-free milk with a cup of high fiber cereal

Snack: One banana

Lunch: Whole wheat pita bread sandwich with turkey, avocado, lettuce, tomato, and light mayo, along with a kiwi for dessert

Snack: Hummus and celery sticks

Dinner: Lemon Herb Grilled Chicken with quinoa, broccoli, and cauliflower

Weight Loss Tip for Monday: Always get enough fiber in your diet for the best weight loss results.


Breakfast: One cup of all natural orange juice, one egg over whole wheat English Muffin

Snack: One cup of cantaloupe

Lunch: Boca Burger topped with lettuce, tomato, onion, and light mayo

Snack: Peanut butter celery sticks with raisins (ants on a log)

Dinner: Broiled Fish with couscous, zucchini and squash

Weight Loss Tip for Tuesday: Fresh fruits and veggies will save you from overeating.


Breakfast: One cup of coffee, and oatmeal with fresh apples and cinnamon

Snack: One cup of canned tuna and whole-wheat crackers

Lunch: One cup of tomato soup and half pita with roast beef, lettuce, tomato and mustard

Snack: One cup of fresh veggies (carrots sticks/celery/broccoli)

Dinner: Honey Lime Chicken with brown rice and asparagus

Weight Loss Tip for Wednesday: Coffee curbs your appetite from mid-week cravings.


Breakfast: Fresh fruit/berry smoothie made from fat-free milk/yogurt, add flax seeds

Snack: One banana

Lunch: Asian kale salad with avocado, carrots, edamame, cilantro and lite ginger dressing.

Snack: One slice of cheese/string cheese

Dinner: Sausage Lentil Soup with rye bread

Weight Loss Tip for Thursday: It’s always a good idea to add flax seeds to just about anything.


Breakfast: One cup of all natural orange juice, and Greek yogurt with and honey.

Snack: One cup of blueberries

Lunch: Beef, spinach, and gorgonzola sandwich on whole wheat pita

Snack: One serving of nuts or seeds

Dinner: Greek Salad with Chicken with feta cheese and olives on the side

Weight Loss Tip for Friday: Proteins curb your cravings and keep your diet on track.


Breakfast: One cup of milk and a grapefruit

Snack: One cup of watermelon

Lunch: Caesar salad with romaine lettuce, parmesan, croutons and small serving of chicken.

Snack: Whole wheat baguette slice with cheese and tomato

Dinner: Chicken with Cold Soba Noodles with carrots

Weight Loss Tip for Saturday: Fresh is better than frozen or canned, when it comes to salt content.


Breakfast: One cup of all natural apple juice, almond buttered whole wheat toast and a piece of cheese

Snack: Fat-free yogurt

Lunch: Tuna sandwich on wheat bread with tomato and lite mayo

Snack: Pita chips and hummus

Dinner: Pork and White Bean Kale Soup with a side of wheat bread and kale chips

Weight Loss Tip for Sunday: Substitute junk foods for healthy alternatives like kale for potato chips.

The fun thing about this seven day diet plan is that you can change it up easily by substituting your favorite foods that correspond to the proteins, essential nutrients, carbs, and calories you need. This makes dieting much more enjoyable than before when you pick your own ingredients and recipes.

Keep in mind that health professionals recommend an exercise regimen of around 150 minutes a week. That means that you also need to exercise to slim your physique. If you decide it’s time to lose weight, following this weight loss diet won’t do it alone. Try to add 30 minutes of exercise to your day, five days a week for the best results paired with this seven day weight loss diet.

Not enough time in the day to add an exercise routine? Try this time-saving weight loss workout along with the seven day diet for the most amazing results.



Amber Racer

Amber is a creative writer who practices qi gong and traditional Japanese martial arts techniques that date back to the samurai (Jinenkan). She founded The Oracle's Library indie publisher of Philosophy and loves to share her curious passion for mind-body-spirit topics, natural remedies, and good health practices with others.

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