7-Day Weight Loss Meal Plan & Recipe Prep

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Meal Plan for Weight Loss with yogurt, overnight oats, carrots, and grapes

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Following a meal plan for weight loss may be easier than you think. A little advance planning and prep can ease the stress of a busy week and keep you feeling satisfied. If your goal is to shed some lbs, a balanced meal plan with simple recipes is essential for staying the course.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a Weight Loss Diet

What do all diet programs for weight loss have in common? In order to see results you generally need to create a calorie deficit over time. Without a reduction in calories, you may not lose weight.

That being said, reducing calories too much can leave you feeling unsatisfied and restricted. This leads to cravings and the inability to control your food intake when highly palatable foods are in front of you.

Does this sound familiar? You overate tonight so you decide to eat less tomorrow. Another day or two of very low calories go by to make up for overeating a few days ago and you end up binging again - and the cycle continues.

To prevent this, avoid reducing daily calories beyond the 250-500 recommended by healthcare professionals.

There is no perfect number, and each individual with have varying caloric needs for weight loss based on their weight, height, medical history, activity level, and other factors. You will likely need to adjust your calorie deficit over time to continue seeing results.

7-Day Sample Weight Loss Menu

This one-week meal plan for weight loss was designed for a person who requires about 2,000 calories per day but aims to achieve weight loss through an intake of 1,500 to 1,750 calories per day with 3 meals and 2 snacks. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately.

To promote weight loss, this plan is low-carb, high protein, and moderate fat. The macronutrient ratios of this meal plan for weight loss are 25% carbohydrates, 40% protein, and 35% dietary fat. Food swaps or replacements are fine as long as you do so with similar menu items and portion sizes.

We've researched and reviewed the best weight loss meal delivery services. If you're in the market for a meal delivery service, explore which option may be best for you.

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Day 1

Breakfast

Nutrition: 350 calories, 21 grams protein, 17 grams carbohydrates, and 21 grams fat

Snack

Nutrition: 272 calories, 20 grams protein, 20 grams carbohydrates, and 14 grams fat

Lunch

Nutrition: 418 calories, 38 grams protein, 11 grams carbohydrates, and 26 grams fat

Snack

Nutrition: 193 calories, 28 grams protein, 18 grams carbohydrates, and 1 grams fat

Dinner

Nutrition: 449 calories, 36 grams protein, 39 grams carbohydrates, and 17 grams fat

Daily Totals: 1,683 calories, 144 grams protein, 106 grams carbohydrates, and 79 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

Nutrition: 340 calories, 24 grams protein, 25 grams carbohydrates, and 17 grams fat

Snack

Nutrition: 316 calories, 9 grams protein, 38 grams carbohydrates, and 17 grams fat

Lunch

Nutrition: 327 calories, 29 grams protein, 22 grams carbohydrates, and 13 grams fat

Snack

Nutrition: 280 calories, 26 grams protein, 12 grams carbohydrates, and 16 grams fat

Dinner

Nutrition: 306 calories, 54 grams protein, 11 grams carbohydrates, and 6 grams fat

Daily Totals: 1,569 calories, 141 grams protein, 108 grams carbohydrates, and 70 grams fat

Day 3

Breakfast

Nutrition: 337 calories, 22 grams protein, 27 grams carbohydrates, and 17 grams fat

Snack

Nutrition: 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat

Lunch

Nutrition: 340 calories, 43 grams protein, 15 grams carbohydrates, and 12 grams fat

Snack

Nutrition: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat

Dinner

Nutrition: 432 calories, 54 grams protein, 25 grams carbohydrates, and 11 grams fat

Daily Totals: 1,559 calories, 143 grams protein, 110 grams carbohydrates, and 65 grams fat

Day 4

Breakfast

Nutrition: 262 calories, 21 grams protein, 21 grams carbohydrates, and 11 grams fat

Snack

Nutrition: 359 calories, 21 grams protein, 41 grams carbohydrates, and 14 grams fat

Lunch

Nutrition: 562 calories, 57 grams protein, 26 grams carbohydrates, and 28 grams fat

Snack

Nutrition: 110 calories, 20 grams protein, 6 grams carbohydrates, and 1 grams fat

Dinner

Nutrition: 284 calories, 40 grams protein, 12 grams carbohydrates, and 9 grams fat

Daily Totals: 1,578 calories, 159 grams protein, 107 grams carbohydrates, and 63 grams fat

Day 5

Breakfast

Smoothie: 1 scoop whey protein powder, 1 small frozen banana, 1 tablespoon peanut butter, 1 cup nonfat milk, ice

Nutrition: 383 calories, 34 grams protein, 45 grams carbohydrates, and 10 grams fat

Snack

Nutrition: 175 calories, 6.5 grams protein, 8 grams carbohydrates, and 14 grams fat

Lunch

Nutrition: 337 calories, 34 grams protein, 18 grams carbohydrates, and 11 grams fat

Snack

Nutrition: 258 calories, 21 grams protein, 11 grams carbohydrates, and 15 grams fat

Dinner

Nutrition: 424 calories, 38 grams protein, 33 grams carbohydrates, and 17 grams fat

Daily Totals: 1,578 calories, 133 grams protein, 115 grams carbohydrates, and 68 grams fat

Day 6

Breakfast

Overnight Oats: Combine the following in a bowl, cover and refrigerate overnight. Top with 1 ounce chopped walnuts.

Nutrition: 464 calories, 34 grams protein, 38 grams carbohydrates, and 22 grams fat

Snack

Nutrition: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat

Lunch

Nutrition: 306 calories, 37 grams protein, 17 grams carbohydrates, and 11 grams fat

Snack

Nutrition: 196 calories, 19 grams protein, 22 grams carbohydrates, and 4 grams fat

Dinner

Nutrition: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat

Daily Totals: 1,573 calories, 149 grams protein, 107 grams carbohydrates, and 67 grams fat

Day 7

Breakfast

Nutrition: 250 calories, 20 grams protein, 23 grams carbohydrates, and 8 grams fat

Snack

Nutrition: 425 calories, 34 grams protein, 42 grams carbohydrates, and 16 grams fat

Lunch

Nutrition: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat

Snack

Nutrition: 155 calories, 13 grams protein, 1 grams carbohydrates, and 11 grams fat

Dinner

Nutrition: 457 calories, 43 grams protein, 40 grams carbohydrates, and 15 grams fat

Daily Totals: 1,657 calories, 150 grams protein, 110 grams carbohydrates, and 71 grams fat

How to Meal Plan for a Weight Loss Diet

Bottom Line

Figuring out the weight loss formula that works best for your body and lifestyle is not easy. With a little time and advanced planning and preparation, following a weight loss diet will feel effortless. If you're having trouble figuring out where you should start or have reached a plateau, talking to your health care provider or Registered Dietitian can help. Don't hesitate to reach out for support and guidance.

We recognize that meal plans for weight loss may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. National Institute of Diabetes and Digestive and Kidney Diseases. Body weight planner: balancing your food and activity.
  2. Stewart TM, Martin CK, Williamson DA. The complicated relationship between dieting, dietary restraint, caloric restriction, and eating disorders: Is a shift in public health messaging warranted?Int J Environ Res Public Health. 2022 Jan 3;19(1):491. doi:10.3390/ijerph19010491
  3. Koliaki C, Spinos T, Spinou M, Brinia ME, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Healthcare (Basel). 2018;6(3):73. doi:10.3390/healthcare6030073
  4. Müller MJ, Enderle J, Pourhassan M, et al. Metabolic adaptation to caloric restriction and subsequent refeeding: The Minnesota Starvation Experiment revisited. Am J Clin Nutr. 2015;102(4):807-819. doi:10.3945/ajcn.115.109173
  5. Academy of Nutrition and Dietetics: How Much Water Do I Need?

By Shoshana Pritzker RD, CDN, CSSD, CISSN
Shoshana Pritzker RD, CDN is a sports and pediatric dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." Shoshana received her B.S in dietetics and nutrition from Florida International University. She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.