Worried about your weight? Need 7 day diet plan for weight loss? Wanted to lose weight without making any effort? What foods to eat to lose weight fast? Yes, I know you wanted to know the answers to these questions, and fortunately, you came to the right place because here you will find the right 7 Day Diet Plan For Weight Loss. It is a good idea to lose weight by having a better diet plan than starving yourself. Most of the tips available online are just about quit eating and starving yourself which may not be a good thing for some people.
If you cannot starve yourself, then try my diet plan. I am 1000% sure that this will work on everyone who wants to lose weight. The diet plan in this article is the diet which is mostly prescribed by the nutritionists and doctors, and its outcomes are numerous and healthy. At the end of this article, you will find that you have gained something vital for your health. There will be answers to those questions which are frequently asked by the people from the nutritionists and from google. So let me take you to the actual topic of the day.
1st Day of 7 Day Diet Plan For Weight Loss
Start your day by drinking one glass of lime water
1 glass of lime water contains only 48 calories, and this is a minimal amount which has a negligible effect on your health.
One egg white cooked with chopped basil in olive oil.
It also contains a small amount of only 100 calories which is not harmful in one way or another.
One slice of whole grain toast
A single slice of whole grain toast only contains 90 calories which seem fair to eat for the sake of your better health and weight loss.
A good medium apple contains only 80 calories in it making it an excellent addition to your 7 day diet plan for weight loss.
1 cup of low-fat milk
It only contains 110 calories.
NOTE: The total calories which you will intake on 1st day’s breakfast is equal to 48+100+90+80+110= 428 calories which are more than enough to keep you energetic till the lunch.
Always drink water before starting your meal because it will help indigestion.
A bowl of salad with pieces of roasted chicken.
The total calories in the salad are 40, and the number of calories in the roasted chicken pieces depends on you. It is advised to take roasted chicken not more than 2.5 ounces which has the total of 108 calories. Thus A bowl of salad with pieces of roasted chicken contains 148 calories.
Half a cup of plain yogurt with fresh strawberries.
A half cup of plain yogurt contains 80 calories, and a cup of strawberries contains 48 calories. Thus the total calories are 128 which is the acceptable diet for weight loss.
NOTE: The total number of calories in your lunch is 148+128=276 which looks like more fat burning diet. The water you drink before lunch will also burn more fats in your body, and the rest of the work will be done by this lunch diet which provides you hunger satisfaction while burns your fats from inside.
A small piece of fish.
There are 350 calories in 1 cup of any normal fish. Your dinner should not contain more than 1 or 1.5 cups.
A small bowl of rice.
A small bowl of rice contains 200 calories which are enough for you for dinner to get your strength after a long day.
Take 1 cup steamed carrots and broccoli.
A cup full of steamed broccoli and carrots contains only 50 calories if they are in equal amounts.
NOTE: The total number of calories which you intake in the dinner of the first day’s diet plan is 350+200+50=600 calories. This is a little bit higher than your breakfast, but it is a good thing because it will store more energy in your body for the next day’s routine and fewer fats which you will burn with some more fats in the next day’s diet plan.
Benefits of Day 1 Diet Plan:
The breakfast is full of calories because it’s the start of the day and your body needs calories. Egg white is full of proteins. Eliminate the egg yolk because it will slow down the process of weight loss. Milk will energize you but be careful you should use low-fat milk.
Meanwhile, lunch is ordinary because you need to be re-energized. Vegetables will provide you energy by keeping the level of calories low. Eating green vegetables will control your appetite and calories both. The fish in dinner will give you healthy proteins which are brilliant for weight loss while rice is for filling your appetite. I am sure that the first day’s diet plan sounds convincing of my 7 Day Diet Plan for Weight loss. Moreover, the total number of calories which you intake during the whole day is 600+428+276=1304.
This number is decidedly less than the recommended amount of calories needed by a normal person to maintain his weight. The total number of calories required by a normal person for a whole working day is 2000 calories to maintain his weight and clearly, this first day’s diet is very less in calories which will lead you to burn your extra fats without feeling any hunger. Hence this first day’s diet plan is more towards burning fats. If it was intriguing for you, then continue reading this 7 Day Diet Plan for Weight Loss.
For your convenience, I have made a chart for the first day’s diet plan, and here it is.
2nd Day of Simple Meal Plan to Lose Weight
Make a glass of smoothie with a ½ cup of berries, ½ banana and glass of low-fat milk.
A half cup of berries contains 25 calories, a half banana contains 53 calories and a glass of low-fat milk contains 110 calories makes a smoothie containing a total of 188 calories which makes it an excellent choice for breakfast.
1 boiled egg
One boiled egg contains a total of 78 calories making it worth eating in the breakfast because it contains low calories and is capable of vanishing your appetite.
NOTE: The total number of calories in your breakfast are 110+78=188 which is less than the day one’s calories. Hence we can see that we are smoothly following our 7 Day Diet Plan for Weight loss by managing our calorie intake properly.
1 bowl of vegetable soup
A bowl of vegetable soup contains a total of 90 calories, and it is suitable for you in the lunch.
1 cup of fruit like watermelon/ grapes
Either watermelon or grapes both have an almost similar number of calories equal to 60 making it suitable for the lunch.
NOTE: This lunch contains very fewer calories. 90+60=150. The lunch is very light because it is the requirement of this new 7 Day Diet Plan for Weight Loss, but it is enough in energy to keep you working for until the dinner.
A piece of a grilled chicken
One standard piece of grilled chicken contains 200 calories. It is more than enough for the dinner because you are on weight loss diet and you have to follow this 7 Day Diet Plan for Weight Loss, and you need to restrain yourself from more calories.
½ cup of sweet potatoes
A half cup of sweet potatoes contains 57 calories. Sweet potatoes are less in calories, but they vanish your appetite and give you the feeling of fullness.
NOTE: The day two is more towards vegetables because vegetables are necessary for your 7 Day Diet Plan for Weight Loss as they contain fewer calories and are more appetite killers. The total number of calories which you take on the second day’s dinner are 200+57=257 calories.
Benefits of Day 2 Diet Plan:
This breakfast is full of energy because this smoothie comprises of fruits. Banana and berries will help to keep you full during the whole day.
A boiled egg is the best breakfast because it gives you both essential proteins and fats.
Lunch is more towards vegetables and fruits because you should have to maintain a balance. Whereas, dinner is a full meal because after spending your whole day on fruits and vegetables your body needs some carbs. Hence, you can manage both weight loss and calories through this diet.
If we take a look at the total calorie intake for the second-day diet plan, we can see that the total number of calories which we intake are 188+150+257=595 calories. This amount is very much less than the required amount of calories and also less than the calories on the first day. The second day is more towards weight loss because it contains fewer calories and more fat burning. The less the calories you will take in the more your body will burn your fats to compensate for the required amount of calories and as a result, this 7 Day Diet Plan for Weight Loss will lead you to actual weight loss.
Similarly, for the 2nd day, I have made a chart for a diet plan, and here it is.
3rd Day of Diet Meal Plan to Lose Weight
Take a bowl of oats with low-fat milk.
One bowl of oats contains 150 calories, and low-fat milk has 110 calories making a total of 260 calories.
Add ½ apple oats with a pinch of cinnamon powder.
This forms 170 calorie intake.
NOTE: Breakfast seems to be very heavy in calories, but you don’t need to worry, this is the right amount to take after two days of low-calorie intake. Hence the total number of calories in the breakfast are 260+170=430 calories
Make a salad with small pieces of roasted chicken, ¼ cup of red grapes, few almonds and a tablespoon of plain yogurt. Mix all these things well, and salad is ready.
A cup of roasted chicken contains 100 calories, a quarter of a cup of grapes have 20 calories, and the calories in one tablespoon of plain yogurt have negligible calories.
It contains 90 calories.
NOTE: Lunch is less caloric containing 210 calories which are best for you after a heavy caloric breakfast.
4-5 prawns with baked potatoes
One prawn contains 8 calories, and 5 prawns make it 40 calories. There are 93 calories per 100g in baked potatoes making this dish almost 140 calories which should not increase more than 200 calories.
4-5 tablespoon of steamed spinach with yogurt
A cup of steamed spinach contains 42 calories and 59 calories per 100g of yogurt. This should not increase more than 120 calories.
1 ounce of chocolate
It contains 150 calories.
NOTE: The total number of calories in the dinner are 140+120+150=410 which is more than enough for you on the third day’s dinner of this 7 Day Diet Plan for Weight Loss after a good calorie routine of the previous two days.
Benefits of Day 3 Diet Plan:
The breakfast on the third day is elementary.
The Cinnamon powder will increase the process of weight loss. Lunch is more energetic than breakfast. It will provide you with calories for a whole day. Red grapes will help you burn extra calories.
Prawns contain healthy calories that will never make you chubby. Hence, this day will help you burn calories through healthy eating.
The total number of calories which you will intake on the third day of this 7 Day Diet Plan for Weight Loss is 430+210+410=1050 calories which are still less than the amount required by your body daily to keep your body fats in routine. The third day is also towards burning fat by taking in fewer calories and keeping your appetite down.
Here comes the chart for 3rd Day’s Diet Plan.
4th Day of 7 Day Diet Plan For Weight Loss
Whole grain cup of cereals with peanut butter.
There are 113 calories in 1 cup of whole grain cereals and 94 calories in 1 tablespoon of peanut butter. This should be under 220 calories.
1 cup skim milk
Total cories in 1 cup skim milk 80.
1 banana with few nuts
90 calories of 1 banana and 85 calories in 10 mixed nuts making it 175 calorie intake.
NOTE: The total calories in the breakfast are 220+80+175=475 calories
A piece of grilled mutton cooked with tomato slices
4 ounce of grilled mutton has 150 calories and 6 calories in two slices of tomatoes. Thus should be under 200 calorie intake for the smooth results of this 7 day diet plan for weight loss
A beans salad with cucumber and broccoli
This should not be more than 160 calories as beans are more abundant in calories while cucumber and broccoli are less in calories.
NOTE: The total calories in the lunch are 200+160=360 calories
1 grilled chicken piece with sweet potatoes
As mentioned earlier it has 200 calories in one normal piece and 57 calories in sweet potatoes. Total calories=257
Benefits of Day 4 Diet Plan:
The breakfast included in the 4th day of this 7 day diet plan for weight loss is a bit lighter, but banana will control your appetite. Use only skim milk because full-fat milk will never help in weight loss. Mutton is fattening, but when you want to lose weight, it will assist in balancing the number of calories. Eat mutton but in an adequate amount. Vegetables are also in this plan for filling you up with low calories.
The total number of calories on day 4 of this 7 Day Diet Plan for Weight Loss are 475+360+257= 1092 which is less than the required 2000 calories for a normal working human. You are losing weight on the 4th day too.
Here comes the 4th Day Diet Plan Chart
Day 5 of Quick Weight Loss Diet Plan
Take four egg whites and cook it with olive oil. Add some cheese for giving flavor.
There are 17 calories in 1 large egg white. 4 eggs would have 68 calories.2 to 3 tablespoons of olive oil has more than 350 calories, and 1 slice of cheese has 113 calories. Total calories are 68+350+113=531
1 cup of melon
Total calories in 1 cup of melon are 45.
NOTE: The total calories in 5th day’s breakfast of this 7 day diet plan for weight loss are 531+45=576. This high-calorie breakfast will have its benefits on your body which you will see.
Total calories are 193.
A salad made with baby spinach, tomatoes and cucumber and light dressing.
This roughly makes a 100 calorie food.
NOTE: The total calories in lunch are 193+100=293
5 ounces grilled salmon
Total calories are 250.
½ cup boil rice/ brown rice
It contains 108 calories.
½ cup of strawberry
only 54 calories.
NOTE: The total calories in the dinner are 250+108+54=412.
Benefits of Day 5 Diet Plan:
This day is a bit exciting because a proper breakfast will energize you with calories. Egg white will provide all the essential proteins to your body. Fruits are also added in breakfast to increase the metabolism rate. Lunch is also a complete meal; vegetables are present to give essential vitamins. Similarly, dinner contains a portion of proteins and vegetables. It’s a way of managing calories. You don’t need to starve for weight loss. Just managing what you eat through calories can be helpful.
Meanwhile, the total calorie intake for the fifth day is 414+576+293=1281 calories. As you can see that this day is a little bit higher in calories which has a good reason that your previous days were very scarce in calories, so your body needs a push of energy that is why your calorie intake is increased on the 5th day of this 7 Day Diet plan for Weight Loss.
5th Day’s Diet Plan Chart
6th Day’s Healthy Meal Plan for Weight Loss
Take 1 slice of whole grain toast
As mentioned in the breakfast of the first day, it has 90 calories.
Two boiled eggs
One boiled egg contains 78 calories which are mentioned in 2nd day’s breakfast. Two contains 156 calories.
hot sauce for taste
1 tablespoon will be enough which has no calories.
NOTE: The total calories in the 6th day’s breakfast of this 7 day diet plan for weight loss are 90+156=246 calories.
1 cup mixed green vegetables
Almost have 50 calories.
1 ounce of smoked salmon
It only has 28 calories.
Grab 1 medium orange
It has 50 calories only.
NOTE: The total calories are 50+28+50=128 calories.
1 cup spaghetti squash with olive oil and cheese
spaghetti squash has 31 calories while olive oil and cheese should not make more than 300 calories so that this 7 day diet plan for weight loss do not get disturbed.
1 cup of steamed green beans
It only has 31 calories.
5 almonds have 35 calories.
NOTE: The total calories in the dinner are 300+31+35=366.
Benefits of Day 6 Diet Plan:
This day is again getting a little straightforward because the previous day’s diet was for overcoming your hunger. 6th day of this 7 day diet plan for weight loss is more towards losing weight. Boiled egg and toast will enhance your metabolism rate. During lunchtime, salmon is added which will give you twice the energy and also keep the number of calories balanced. Dinner time also contains proteins but through beans.
The total number of calories going into your body on the 6th day of this 7 Day Diet plan for Weight Loss are 366+128+246=740, and this is the right amount of calories to burn your fats after the 5th day’s massive amount of calories. This will again boost up your fat burning process while keeping you full during the whole day.
7th Day of 7 Day Diet Plan For Weight Loss
1 scrambled egg
91 calories in one large scrambled egg.
½ cup of black beans
312 calories in half cup of black beans.
95 calories in one medium apple.
50 calories in 4-5 nuts.
NOTE: The total calories on the last day’s breakfast are 91+312+95+50=548.
¼ cup avocado
59 calories in quarter of a cup.
Take 1 cup of mixed green vegetables.
50 calories are already mentioned in 6th day’s lunch.
1 cup baby carrot
It has 35 calories per 100g.
NOTE: The total calories in the lunch of this 7 day diet plan for weight loss are 59+50+35=141
1 piece of grilled steak
271 calories are in this.
1 baked sweet potato
1 medium has 103 calories.
½ cup of barriers
85 calories in 1 cup.
NOTE: The total calories are 271+103+85=459.
Benefits of Day 7 Diet Plan:
Day 7 is an end of the week and the last day of this 7 day diet plan for weight loss. You don’t need to strive by eating just vegetables. Breakfast contains beans that will help in keeping your appetite and calories balanced. Apple will provide vitamins and boost your metabolism. Lunchtime is a bit green because only these vegetables can aid you in reducing weight. At night your body needs some fat and carbs that’s why steak is added in the diet which helps in filling you up. While combining it with sweet potatoes will burn the extra fats.
The total number of calories in the 7th day of this 7 day diet plan for weight loss are 459+141+548=1148 which is almost as towards the weight loss as was the first day. So definitely you will lose weight with this diet too.
Here comes the 7th Day Diet Plan Chart for you.
The above plan is the best diet plan prepared by the expert doctors and nutritionists in the year of 2018. Millions of people trust this diet plan and followed by thousands. Keep following this plan unless you lose your desired weight.
This diet plan is for the normal people who are not allergic to anything which is mentioned in this diet plan. If you are allergic to anything or you are going through any treatment than do not try this 7 day diet plan for weight loss without consulting your doctor.
If you want to lose weight as well as gain strength, then try our High Protein Diet For Weight Loss and Improving Health and Fitness
Keep one thing in mind that it will take time to lose weight and you have to be patient while following this diet plan. However, if you wanted to lose weight quickly than click on
There are many other astonishing Health Tips on our site. If you wanted to know about your health and fitness than check out Best Tips to Lose Weight Quickly for latest and certified articles by the fitness experts. Nutritionists and doctors.
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