7 Day Weight Loss Meal Plan

7-Day Weight Loss Meal Plan A combination of a healthy balanced diet and an active lifestyle is the most effective way to achieve long-term weight control. This 7-day weight loss plan is based on meeting the recommendations in the Australian Guide to Healthy Eating and has been created by a licensed practicing dietitian. It includes tons of delicious and healthy recipes to help make achieving your weight goals fun!

To make sure your meal plan is realistic and sustainable, you'll want to add optional extras a few times a week. Examples are a small piece of chocolate or a sweet biscuit. Each of these items provides an additional 600kJ, bringing your daily calorie intake to around 6,800kJ.

Notes This Meal Plan

This meal plan provides approximately 6,200-6,800kJ per day and is based on the average energy needs for weight loss in a woman aged 20-50 who does light activity Very active people may need to eat.

Energy requirements vary with age, activity, health status, height, and weight. For personalized advice, hire a licensed practicing dietitian.

People with medical problems should consult a medical practitioner before starting a weight loss plan.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 1

Breakfast

Whole grain cereal and milk: 1 cup whole grain flaky cereal + 1 cup skim milk.

Lunch

Chicken Salad and Roll: ½ chicken breast (skin removed) + 1 slice low-fat cheese + 2 cups salad greens (egg lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread.

Dinner

Beef Stir Fry: 120g lean beef + 1.5 cups cooked vegetables (egg carrots, mushrooms, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tbsp. sesame oil for cooking.

Dessert / Supper

Fruit salad and yogurt: 1 cup fruit salad + 1 tub of low-fat yogurt

Day 2

Breakfast

English muffin and fruit: 1 whole grain toast English muffin + ½ tablespoon peanut butter + 1 medium piece of fruit.

Lunch

Rainbow Rice Salad: 90g canned salmon + 1/3 cup chickpeas + low-fat feta cheese + 2 cups salad greens (egg capsicum, carrots, snow peas, and rocket) + 1 cup cooked brown rice.

Dinner

Shrimp and Kimchi Omelet (1 serving): Served with 2 cups of salad and 1 slice of whole-grain bread.

Dessert / Supper

Fruit Smoothie: 1 cup skim milk + 1 serving fruit (egg 1 medium banana or 2 cups plums).

Day 3

Breakfast

Yogurt and fruit: 1 tub (200g) low-fat/sugar-free yogurt + 1 serving of fruit (eg 2 nectarines or 200ml fruit juice or 1 apple).

Lunch

Tuna Salad Sandwich: 200g canned tuna in spring water (sautéed) + 2 cups salad greens (e.g. lettuce, cucumber, tomato) + 2 tablespoons avocado + 1 slice cheese + 2 slices multigrain bread.

Dinner

Pork and vegetables: 120g lean grilled pork + 1 medium baked potato + 1.5 cups cooked vegetables (e.g. carrots, squash, and broccoli) + 2 tbsp. oil for cooking or dressing.

Dessert /Supper

Fruit Salad: 1 cup fresh fruit salad.

Day4

Breakfast

Avocado on toast: 2 tablespoons mashed avocado 2 slices multigrain bread (toasted) + 1 serving fruit (2 kiwifruit or 2 apricots or 1 pear)

Lunch

Chickpea, Vegetable, and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (such as tomatoes, celery, onions, carrots, spinach) + ½ cup cooked barley.

Dinner

Beef Ramen (1 serving): Served with an additional 2 cups of cooked vegetables.

Dessert / Breakfast

Yogurt: 1 tub low-fat/unsweetened Greek yogurt topped with mixed seeds and nuts

Day 5

Breakfast

porridge with fruits: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk).porridge with

Lunch

Tofu Miso Soup (1 serving): Served with 2 cups salad + 2 tablespoons balsamic vinegar.

Dinner

Grilled chicken and vegetables: 100 grams of grilled chicken + 1.5 cups of vegetables (egg carrots, broccoli, eggplant) + 1 medium corn on the cob + 2 teaspoons of oil for cooking or dressing.

Dessert / Supper

Fruit Smoothie: 1 cup skim milk + 1 serving fruit (egg 1 medium banana or 2 cups plums).

Day 6

Breakfast

Muesli and milk with added fruit: 1 cup muesli cereal + 1 cup low-fat milk + 1 banana.

Lunch

Homemade Chicken Burger: 100g grilled chicken + 2 cups salad greens (egg lettuce, cucumber, tomato) + 2 tbsp. avocado + 1 grainy bread roll.

Dinner

Lamb chops with mash and vegetables: 1 large grilled lamb chop (fat trimmed) + 1 medium potato (mashed with 3 tbsp. margarine + a splash of skim milk) + 1.5 cups vegetables (egg carrots, pumpkin, broccoli).

Dessert / Supper

 Mango and Yogurt Parfait: 200 grams of low-fat yogurt with ½ cup of sliced mango and 2 tablespoons of chopped nuts.

Day 7

Breakfast

Scrambled eggs on sourdough: 2 eggs (scrambled) + 2 slices sourdough bread (toasted) + 3 tablespoons margarine or 2 tablespoons avocado + 1 medium piece of fruit.

Lunch

Cheese, avocado, and salad sandwich: 40 grams of low-fat hard cheese + 2 cups of salad greens (egg lettuce, carrot, cucumber, tomato, capsicum) + 2 tablespoons of avocado + 2 slices of multi-grain bread.

Dinner

 Grilled salmon and vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups steamed vegetables.