Just in case you need to hear this: You don’t need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn’t the end-all, be-all of determining your health. Feeling good about your body and taking care of your body is the goal — and that can look like a lot of different things.
But if you want to make some healthy changes to your diet or if you want to lose some weight, committing to a healthy eating plan can help. To help you get started, Cheryl Forberg, R.D. and Eliza Savage, R.D., designed this 7-day diet plan for weight loss. With this easy-to-follow plan, you’re sure to feel refreshed, healthy, and strong, and lose weight (if you want to!) in no time.
7-Day Menu for Weight Loss
This is not a restrictive meal plan: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of macronutrients with 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.
And to accelerate weight loss and build a healthy and strong body, make sure you’re getting the recommended amount of physical activity from the Centers for Disease Control and Prevention (that’s 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity, FYI). For example, consider following a 4-week workout plan that includes a mix of cardio and strength-training.
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
Snack:
- 1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberries
Lunch:
- Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon vinaigrette
Snack:
- 2 tablespoons hummus and 6 baby carrots
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 teaspoon chopped walnuts
Day 2
Breakfast:
- 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
- 1 cup blueberries
Snack:
- 1/2 cup low-fat ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Lunch:
- Quesadilla made with two small corn tortillas, 1/2 cup low-sodium black beans (rinsed), and 3 tablespoons low-fat jack cheese
- 1/2 cup diced watermelon
Snack:
- 1/2 cup low-fat cottage cheese with 1/2 cup salsa
Dinner:
- 1 turkey burger
- 3/4 cup roasted cauliflower and broccoli florets
- 3/4 cup brown rice
- 1 cup spinach salad with 1 tablespoon balsamic vinaigrette
Day 3
Breakfast:
- Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each black beans, diced onion, diced mushrooms, and salsa
Snack:
- 1/2 cup plain greek yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
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 cheddar, and 1 tablespoon low-fat Caesar dressing
- 1 medium nectarine
Snack:
- 1 low-fat mozzarella string cheese stick
- 1 medium orange
Dinner:
- 4 ounces shrimp, grilled or sautéed 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 honey mustard dressing
Day 4
Breakfast:
- Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 banana, sliced
- 1 wedge canteloupe
Snack:
- Yogurt parfait made with 1 cup plain greek yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons slivered almonds
Lunch:
- Wrap made with 4 ounces thinly sliced lean roast beef, one 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 black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing
Snack:
- Baby carrots with 2 tablespoons guacamole
Dinner:
- 4 ounces grilled halibut
- 1/2 cup sliced mushrooms sautéed 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 plain greek yogurt, 1 tablespoon chopped pecans and dash cinnamon
Day 5
Breakfast:
- Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
- 1 cup mixed melon
Snack:
- 2 tablespoons nut butter
- 1 medium apple
Lunch:
- Turkey burger or veggie burger
- Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon vinaigrette dressing
Snack:
- 1 low-fat mozzarella string cheese stick
- 1 cup red grapes
Dinner:
- 5 ounces grilled wild salmon
- 1/2 cup brown or wild rice
- 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
- 1 sliced pear
Day 6
Breakfast:
- Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto
- 1/2 cup fresh raspberries
Snack:
- 1/2 cup greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch:
- 4 ounces sliced turkey breast
- Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon vinaigrette dressing
- 1 medium orange
Snack:
- Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup greek yogurt, and 1/4 cup sliced strawberries, handful spinach, ice (or another healthy smoothie recipe of your choice)
Dinner:
- 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
- 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan
- 1 cup steamed green beans with 1 tablespoon slivered almonds
Day 7
Breakfast:
- 1 whole-grain toaster waffle with 2 tablespoons nut butter
- 3/4 cup berries
Snack:
- 1/4 cup low-fat cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch:
- Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons vinaigrette
- 1 apple
Snack:
- 1/4 cup plain Greek yogurt with 1 tablespoon ground flaxseed and 1/4 cup blueberries
Dinner:
- 4 ounces lean pork tenderloin cut into bite-sized pieces stir-fried with onions, garlic, broccoli, and bell pepper
- 1/2 cup brown rice
- 5 medium tomato slices topped with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
How to Meal Prep for the Week
- Shop for all the ingredients you’ll need in advance using our handy shopping list.
- Grill all the chicken breasts at once, and store them in a sealed container in the refrigerator until ready to use.
- Turn your steel-cut oats into easy overnight oats by preparing them the night before and storing them in the fridge. Serve cold or warm in the microwave before eating.
- Cook the couscous, bulgur, and rice ahead of time, store them in the refrigerator, and reheat them when ready to use.
- Chop vegetables and make salads early in the day for quick and easy dinner prep.
- Cut up melons and fruits the night before, store them in an air-tight container, and refrigerate.
- Chop and slice proteins in advance to make the salad and stir fry prep faster and easier.
7-Day Shopping List
To really simplify this satisfying menu, here is a shopping list with all of the ingredients you’ll need to make every meal and snack on this list.
Shopping list
Meat and Fish
- 3 chicken breasts (4 ounces each)
- 2 fillets salmon (4-5 ounces each)
- 2 turkey burgers (or veggie burgers)
- 4 ounces shrimp
- 4 ounces halibut
- 4 ounces red snapper
- 4 ounces lean pork tenderloin
- 4 ounces thinly sliced lean roast beef
- 3 ounces sliced lean ham
- 4 ounces sliced turkey breast
Other Protein
- 18 Eggs (or equivalent in egg whites)
- 1 small can low-sodium black beans
- 1 small can garbanzo beans
- 1 small can of cooked lentils
- 2 tablespoons hummus
Fruit
- 1 pint blueberries
- 1 quart strawberries
- 1/2 cantaloupe
- 1 pint raspberries
- 1/4 cup fresh cherries
- 1/2 cup watermelon
- 1 medium nectarine
- 3 apples
- 2 medium oranges
- 2 pears
- 1 cup red grapes
- 1 banana
- 1 lemon (for juice)
- 1 tablespoon dried cranberries
- 1-1/4 cups cherry tomatoes
Vegetables
- 1 medium yellow onion
- 1 zucchini
- 1 large bell pepper
- 1 bag baby carrots
- 5 cups baby spinach
- 1 container fresh salsa
- 3/4 cup cauliflower
- 1 cup broccoli florets
- 1 cup fresh mushrooms
- 2 cups chopped romaine
- 2 cups mixed baby greens
- 1/2 cup chopped celery
- 1 garlic clove
- 2 cups green beans
- 1 cup arugula
- 1 medium artichoke
- 1 avocado
- 1/4 cup shredded lettuce
- 3 medium tomatoes
- 1 cucumber
- 1 cup spaghetti squash
- 1 small ginger root
Milk and Dairy
- 6 teaspoons grated Parmesan
- 1/2 gallon skim milk
- large container low-fat greek yogurt
- 5 tablespoons shredded low-fat cheddar
- 2 tablespoons part-skim shredded mozzarella
- 1 cup ricotta
- 1 cup cottage cheese
- 1 tablespoon low-fat jack cheese
- 2 mozzarella string cheese sticks
Condiments and Dressings
- 1 small bottle olive oil
- 1 bottle low-fat vinaigrette (or homemade)
- 3 tablespoons balsamic vinegar
- 1 bottle low-fat Caesar dressing*
- 1 tablespoon fat-free honey mustard dressing*
- 1 tablespoon light soy sauce
- 1 tablespoon rice wine vinegar
- 1 teaspoon horseradish
- 1 teaspoon dijon mustard
- * Note: You can substitute a simple vinaigrette for any of the recommended prepared dressings if you prefer
Herbs, Nuts, Butters, Spreads
- 2 teaspoons fresh basil
- 4 teaspoon fresh cilantro
- 2 teaspoons pesto
- 1 teaspoon fresh thyme
- 3 tablespoons slivered almonds
- 3 tablespoons walnuts
- 2 tablespoons pecans
- 1 jar unsweetened nut butter (peanut or almond)
- 2 tablespoons ground flaxseed
- Dash of cinnamon
- 1/2 teaspoon no-sodium seasoning
Bread and Grains
- 1 slice whole grain bread
- 2 corn tortillas
- 1 whole grain English muffin
- 2 6-inch whole wheat tortillas
- 1 whole-grain toaster waffle
- 1/2 cup bulgur
- 1 cup wild rice
- 2 cups brown rice
- 1/2 cup whole wheat couscous
- 1/2 cup steel cut oatmeal
Alternatives for Vegetarians and Those With Dietary Restrictions
While many of the meals on this list include meat and fish proteins, these dishes can be easily become vegetarian-friendly with substitutes like tofu, beans, veggie burgers, and other plant-based options.
Replace skim milk with almond, soy, or oat milk if you have lactose intolerance, and stick with hard cheeses like Swiss, Parmesan, and cheddar. Those with gluten sensitivity can replace wheat grains with quinoa or millet, and use gluten-free bread and crackers in place of wheat bread tortillas.
Stay Hydrated to Support Weight Loss
Drinking plenty of water each day will help you feel your best and may aid in weight loss, particularly if you are replacing high-calorie drinks with water. It’s also just important for general health.
How much water you should drink during the seven-day plan depends on many factors, including your activity levels and current weather conditions. For example, if you’re sweating excessively on a hot day, you’ll need to drink more. As a general guideline, women can aim for about nine cups of fluids a day and men can aim for about 13 cups of fluid a day, according to the National Institutes of Health.
