Discover a free 7-day diet plan that promotes healthy and sustainable weight loss.
How this eating regimen functions
- calorie-controlled (approx 1,200–1,500 calories/day, customizable to your requirements).
- high in protein and fiber to reduce cravings
- low in processed sugars and refined carbs to prevent blood sugar spikes
- flexible and easy to follow with simple ingredients
Day 1
Breakfast::
- 2 boiled eggs
- 1 slice whole-grain toast
- ½ avocado
Snack:
- Chips.
- 1 small apple with 1 tbsp almond butter
Lunch::
- grilled chicken breast (100g)
- ½ cup quinoa
Snack: Chips.
Dinner::
- baked salmon (100g)
- 1 cup roasted brussels sprouts
- 1 small sweet potato.
Day 2
Breakfast::
- Greek yogurt (150g) with ½ cup berries and 1 tbsp chia seeds
Snack:
- Chips.
Lunch::
- Turkey and spinach wrap (whole wheat tortilla, lean turkey, spinach, mustard)
Snack: Chips.
- celery sticks with 1 tbsp peanut butter
Dinner::
- grilled shrimp (100g)
- 1 cup zucchini noodles with olive oil and garlic
- side salad (lettuce, cherry tomatoes, lemon dressing)
Day 3
Breakfast::
- oatmeal (½ cup oats, 1 cup almond milk, 1 tsp honey, cinnamon)
Snack:
- Chips.
- 1 small banana
Lunch::
- 1 slice whole-grain bread
Snack:
- Chips.
- 1 cup cottage cheese with cherry tomatoes
Dinner::
- grilled chicken thigh (skinless)
- ½ cup brown rice
Day 4
Breakfast::
- smoothie (1 cup spinach, ½ banana, 1 scoop protein powder, almond milk)
Snack:
- Chips.
Lunch::
- Tuna salad (tuna, olive oil, lemon, mixed greens)
- 5 whole-grain crackers
Snack:
- Chips.
- 1 small orange
Dinner::
- baked cod (100g)
- 1 cup roasted cauliflower
- ½ cup mashed sweet potato
Day 5
Breakfast::
- scrambled eggs (2 eggs) with spinach and mushrooms
- 1 slice whole-grain toast
Snack:
Chips.
- 1 cup sliced bell peppers with hummus
Lunch::
- grilled chicken salad (lettuce, cucumber, avocado, olive oil dressing).
Snack:
- Chips.
- 1 small pear
Dinner::
- lean beef stir-fry (100g beef, bell peppers, broccoli, soy sauce)
- ½ cup brown rice
Day 6
Breakfast::
- chia pudding (2 tbsp chia seeds, 1 cup almond milk, berries)
Snack:
- Chips.
- 1 boiled egg
Lunch::
- quinoa bowl (½ cup quinoa, black beans, corn, avocado, lime)
Snack:
- Chips.
- 1 small handful of pumpkin seeds
Dinner::
- grilled turkey breast
- 1 cup roasted asparagus
- ½ cup mashed cauliflower
Day 7
Breakfast::
- whole-grain toast with 2 tbsp almond butter and sliced strawberries
Snack:
- Chips.
- 1 cup greek yogurt with flaxseeds
Lunch::
- grilled salmon salad (mixed greens, cherry tomatoes, olive oil dressing)
Snack: Chips.
- 1 small apple
Dinner::
- 1 cup sautéed kale
- ½ cup quinoa
Suggestions for Further Weight Loss
1: To prevent unnecessary snacking, make sure to drink at least 8-10 glasses of water each day.
2: To steer clear of sugary beverages, substitute soda and juice with herbal tea or infused water.
3: Regulate portion sizes – employ smaller plates to avoid excessive consumption.
4: Make sure to engage in regular exercise – combine this diet with 30 minutes of walking, strength training, or yoga every day.
5: Ensure you get sufficient rest – inadequate sleep can heighten cravings for unhealthy snacks.
Foods to eat & avoid.
✅ eat more:
- lean proteins (chicken, fish, tofu)
- whole grains (quinoa, brown rice, oats)
- healthy fats (avocado, nuts, olive oil)
- fiber-rich vegetables and fruits
❌ avoid:
- sugary drinks and alcohol
The bottom line
This free 7-day diet plan is specifically created for individuals seeking healthy and sustainable weight loss, without imposing any extreme restrictions. Combine it with regular physical activity and sufficient sleep for optimal outcomes.
If you have any suggestions feel free to let me know in the comment section.