Sample Diet Plan For Weight Loss for 1 week

Free sample diet plan for weight loss for 1 week-sample diet menu for weight loss Below 2000 calories per day

We shall list a FREE Sample Diet Plan For Weight Loss FOR 7 days .Each meal has a breakdown of calories consumed and also totals per day .

It is however wise to FIRST figure out the Calories that you need daily using the BMR calculator below:

A successful weight loss meal plan should create a calorie deficit while meeting your nutrient needs.

 

Sample Diet Plan For Weight Loss for 1 week
Sample Diet Plan For Weight Loss for 1 week

A good weight loss meal plan should follow some universal criteria:

  • Includes plenty of protein and fiber. Protein- and fiber-rich foods help keep you fuller for longer, reducing cravings and helping you feel satisfied with smaller portions
  • Limits processed foods and added sugar. Rich in calories yet low in nutrients, these foods fail to stimulate fullness centers in your brain and make it difficult to lose weight or meet your nutrient needs
  • Includes a variety of fruits and vegetables. Both are rich in water and fiber, contributing to feelings of fullness. These nutrient-rich foods also make it easier to meet your daily nutrient requirements.
  • Eating breakfast will help you start your day with plenty of energy. Don’t ruin your breakfast with high-fat and high-calorie foods. Choose some protein and fiber for your breakfast; breakfast is also a good time to eat some fresh fruit.

This sample menu includes a variety of nutrient, fiber and protein-rich meals to help you reach your weight loss goals.Portions should be adjusted to your individual needs. Snack examples are included in this plan but remain completely optional.

Day 1 (1400 Calories)

Breakfast (296 calories)

  • 1 serving Spinach & Egg Scramble with Raspberries
  • ¼ cup unsalted dry-roasted almonds
  • 1 cup blackberries

Snack (360 Calories)

  • One banana
  • One cup plain yogurt with two tablespoons honey
  • Glass of water

Lunch (425 Calories)

  • Chicken breast (150 grams portion), baked,boiled or roasted (not breaded or fried)
  • Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
  • Glass of water

Dinner (380 calories)

  • 1 serving Grilled Salmon with Sweet Peppers
  • ½ cup cooked brown rice

DAY 2 (1400 Calories)

Breakfast (300 calories)

Peanut Butter, Banana and Chia Toast

  • Spread 1 piece whole-grain toast with 1 tablespoon smooth peanut butter.
  • Slice 1 small banana into thin rounds and arrange on the toast.
  • Sprinkle with 2 teaspoons chia seeds and some ground cinnamon.

 Snack (282 calories)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 2 Tbsp. chopped walnuts

Lunch (239 calories)

The Ultimate Chicken Noodle Soup

The Ultimate Chicken Noodle Soup
The Ultimate Chicken Noodle Soup
  • Homemade chicken noodle soup.

Dinner (500 calories)

Smoky BBQ drumsticks and carrot noodle salad

 

  • Smoky BBQ drumsticks and carrot noodle salad
  • This low-cal dinner contains spicy chicken drumsticks on a bed of vitamin A-rich pumpkin, carrots and dried cranberries

Day 3 (1500 Calories)

Breakfast (285 calories)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium peach

Snack (282 calories)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 2 Tbsp. chopped walnuts

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas and avocados

Brussels Sprouts Salad with Crunchy Chickpeas

 Snack (163 calories)

  • 1 medium peach
  • 8 walnut halves

Dinner (449 calories)

  • 1 serving Grilled Eggplant & Tomato PastaGrilled Eggplant & Tomato Pasta

 

DAY 4 (1500 Calories)

Breakfast (280) calories)

  • 1 serving Muesli with Raspberries

1 serving Muesli with Raspberries
Snack (240 calories)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 1 Tbsp. chopped walnuts

Lunch (430 calories)

  • A turkey sandwich
  • 150g of turkey breast meat,
  • large tomato slice,
  • green lettuce and
  • mustard on two slices of whole wheat bread
  • One cup low-sodium vegetable soup
  • Glass of water

Snack (59 calories)

  • One cup (about 30) grapes
  • Glass of water or herbal tea

Dinner (500 calories)

  • 150G sirloin steak
  • One cup mashed potatoes
  • One cup cooked spinach
  • One cup green beans
  • Sparkling water with lemon or lime slice

 

Day 5 (1300 Calories)

Breakfast (300 calories)

Pesto and Parmesan Eggs

Pesto and Parmesan Eggs

  • Cook 2 large eggs sunny-side up in a nonstick skillet in 1/2 tablespoon melted butter;
  • season with salt and pepper.
  • Slide onto a plate and top with 1 tablespoon pesto,
  • 1 sliced pickled cherry pepper and 1 tablespoon grated Parmesan.

Snack (275 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1 Tbsp. chopped walnuts
  • 1 cup blackberries

Lunch (400 calories)

  • Tuna wrap with one wheat flour tortilla,
  • one-half can water-packed tuna (drained),
  • one tablespoon mayonnaise, lettuce, and sliced tomato
  • One sliced avocado
  • One cup non-fat milk

 Snack (206 calories)

  • ¼ cup unsalted dry-roasted almonds

Dinner (383 calories)

  • 1 serving Chicken Caesar Pasta Salad

Chicken Caesar Pasta Salad

DAY 6 (1800 Calories)

Breakfast (400 Calories)

  • One piece of French toast with one tablespoon maple syrup
  • One scrambled or poached egg
  • One serving turkey bacon
  • One cup orange juice
  • One cup black coffee or herbal tea

Snack (200 Calories)

  • One cup sliced carrots
  • One cup cauliflower pieces
  • Two tablespoons ranch dressing
  • Glass of water, hot tea, or black coffee

Lunch (500 Calories)

  • Veggie burger on a whole grain bunVeggie burger
  • One cup boiled beans
  • One cup non-fat milk

Snack (200 Calories)

  • One apple
  • One pita with two tablespoons hummus
  • Sparkling water with lemon or lime slice

Dinner- 500 Calories

  • One trout filet
  • One cup green beans
  • One cup brown rice
  • One small garden salad with two tablespoons salad dressing
  • One glass of beer
  • Sparkling water with lemon or lime slice

Day 7-2000 Calories

Breakfast- 400 Calories

  • One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
  • Two slices turkey bacon
  • One cup black coffee or herbal tea

Snack (300 Calories)

  • One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
  • Glass of water, hot tea, or black coffee

Lunch (500 Calories)

  • 180 grams baked chicken breast
  • Large garden salad with tomatoes and onions and two tablespoons salad dressing
  • One baked sweet potato
  • One whole-wheat dinner roll.
  • Glass of water

Snack- 100 Calories

  • One cup raw broccoli florets
  • One cup raw sliced carrot
  • One fresh peach
  • Glass of water

Dinner 500 Calories

  • 100 grams of baked or grilled salmon
  • One-half cup black beans
  • One cup brown rice
  • One whole wheat dinner roll with a pat of butter
  • Sparkling water with lemon or lime slice

Snack- 60 Calories

  • One Orange

The bottom line

A good weight loss meal plan creates a calorie deficit while providing all the nutrients you need.

Don’t feel discouraged if you don’t stick to the plan exactly as outlined—it’s OK to make variations that fit your lifestyle and needs. Just do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

 

 

Related Posts

Leave a Reply

Your email address will not be published.