How To Start A Healthy 7 Day Diet Meal Plan

by Jackie on August 1, 2012

A vague plan to “eat better” is often quickly abandoned. Not because you lack the ability to see it through, but because it has no real definition and allows for too much temptation. A good diet needs structure. It needs something tangible that lets you see how well you are doing and helps you hold yourself accountable when you are tempted to stray. An all-inclusive 7 day diet meal plan is the perfect way to set goals for yourself and increase your chances of sticking to your diet.

You may want to begin by setting desired weight loss and time frame goals. For example, let’s say you want to lose 20 pounds by your birthday which is 4 months away. This gives you something to work toward that will help you stay on track – an attainable objective at a not-so-distant future checkpoint. Now, there are several different ways that you can go about making said goal a reality. Here we will focus on one particular method known as the 7 day weight loss meal plan.

There are tons of 7 day meal plan options at varying calorie-intake levels. A great way to determine how many calories you should be ingesting in a day in order to lose weight while getting all the essential nutrition you need is to use a calorie calculator. Simply enter your gender, current weight, height, age, typical activity level, how much weight you want to lose, and how much time you want to lose it in, and the calculator will tell you how many calories you should be eating each week to reach your goal. (Note that the amount of calories recommended will decrease each week. As you lose weight, you will need less and less calories to keep up the same weight loss pace. When using this calculator or a similar one, you may need to recalculate and make adjustments at the end of each week based on your actual results.)

Once you have determined your ideal caloric-intake you can begin to map out your 7 day meal planner. A 7 days diet should consist heavily of nutrient-rich foods and avoid most carbohydrates, fats, sugar, and empty calories. Fresh fruits and veggies, lean meats, low-fat dairy items, and whole grains will make up most, if not all, of your 7 days diet meal plan. Following is an example of a healthy 7 day diet meal plan with a focus on losing weight and forming better eating habits in the long-run.

Day 1
• Breakfast – ¾ to 1 cup of bran flakes or Cheerios, 1 cup of skim or fat-free milk or soymilk, 1 orange or 1 banana
• Lunch – 3 ounces of turkey breast and ½ of a roasted pepper on a whole wheat pita with lettuce, mustard, and 1 teaspoon of light mayo, 1 skim mozzarella string cheese stick, 2 kiwis
• Dinner – ½ cup cooked brown rice or 1 cup of cooked couscous, 1 cup of steamed broccoli and wild mushrooms, 4 ounces of broiled flounder, 1 fat-free pudding cup

Day 2
• Breakfast – ½ of an English muffin with one teaspoon of light butter, a smoothie of 1 cup of frozen berries, ½ of a banana, and 8 ounces of skim milk or orange juice blended together
• Lunch – 1 cup of vegetable soup, a veggie burger on a whole wheat pita with lettuce and salsa, 1 frozen yogurt pop
• Dinner – 4 ounces of boneless, skinless chicken grilled chicken breast with barbecue sauce, ½ cup of baked beans, 3 boiled red potatoes (small) with 1 teaspoon of light butter
• 1 small peach

Day 3
• Breakfast – ½ cup of instant microwaveable oats with ¾ cup of skim milk, ½ of an apple chopped, 1 teaspoon of honey, and cinnamon to taste
• Lunch – 4 ounces of roasted chicken breast (skinned and shredded) mixed with ¼ cup of sliced red grapes, 1 tablespoon of chopped or slivered almonds, 1 tablespoon of fat-free sour cream, and 1 tablespoon of light mayo and serve over lettuce, 1 banana
• Dinner – 4 ounces of steamed shrimp, 3 cups of steamed spinach, a baked potato with 1 tablespoon of light butter and 1 tablespoon of fat-free sour cream, 1 medium nectarine

Day 4
• Breakfast – ½ of an English muffin, toasted and topped with ½ of a small sliced apple and 1 ounce of your favorite shredded low-fat cheese (throw it in the microwave for about 30 seconds), 6 ounces of light yogurt, 1 tablespoon of almonds
• Lunch – 3 ounces of roast beef on a whole wheat pita with lettuce, mustard, tomato, and 1 teaspoon of horseradish, 1 cup of tomato soup, 1 cup of your choice of raw veggies, 1 pear or 1 cup of blackberries
• Dinner – 3 ounces of poached salmon, ¾ cup of brown rice, ½ cup of pineapple chunks, 1 ¼ cups of coleslaw mix with 2 tablespoons of fat-free dressing (optional: add 2 sliced green onions to the coleslaw mixture)

Day 5
• Breakfast – 1 scrambled egg, 1 slice of whole wheat toast, ½ of a grapefruit, 8 ounces of skim milk
• Lunch – ¼ cup of fat-free refried beans, 1 ounce of low-fat shredded cheese, and salsa spread between 2 tortillas and microwaved for about 45 seconds, cucumber spears, ½ cup of cottage cheese topped with ½ cup of mandarin orange pieces
• Dinner – 3 ounces of roasted pork tenderloin, 1 cup of baked acorn squash (mashed and mix in some cinnamon), 3 cups of salad greens mixture with 2 tablespoons of low-fat dressing, 1 cup of strawberries

Day 6
• Breakfast – 1 frozen waffle toasted and topped with ½ of a banana and 1 tablespoon of peanut butter, 1 cup of skim milk
• Lunch – 2 ounces of tuna (packed in water) mixed with 1 tablespoon of light mayo, mustard, onion, and cucumber slices and spread on a whole wheat pita, about 10 baby carrots, 1 cup of watermelon
• Dinner – combine ¾ cup of brown rice, ½ cup of corn, 2 ounces of sliced turkey sausage, 1/3 cup of salsa, and ¼ cup of kidney beans for a simple jambalaya, 3 cups steamed spinach, 1 medium apple

Day 7
• Breakfast – 1 plum, ½ of a toasted English muffin topped with 1 tomato slice, 1 ounce of low-fat cheese, ½ cup of steamed spinach, and 1 poached egg
• Lunch – 1 veggie burger topped with chopped bell pepper and red onions on a whole wheat bun, 1 pear
• Dinner – 3 ounces of broiled flank steak, 1 baked sweet potato, 1 cup of steamed zucchini, 1 medium peach



Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.

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