7-day meal plan for weight loss: Lose weigh safely

It’s not difficult to prepare well-balanced dieting meals. Above all, care must be made to consume a suitably diverse diet in order to avoid dietary deficiencies: this entails utilizing items from each food category on a daily basis (meat and the like, fruits and vegetables, dairy products, starchy foods) to create a meal plan for weight loss. The easiest way to do this is to eat as many homemade dishes as possible because fast food is often too rich in sugars, fats, and salt. Cooking without oil (such as steaming) and using aromatic herbs instead of salt is also important.

meal planning

What does a meal plan for weight loss include?

  • Dairy

Preferably skimmed (milk, yogurt, and fresh cheese 0%). If you drink vegetable drinks, choose those enriched in calcium.

  • Vegetables

All vegetables are recommended for this fast meal plan for weight loss. Include them both at lunch and dinner as the main course, from salad leaves, tomato, cucumber … to vegetables such as eggplant or zucchini, or cruciferous (broccoli, cabbage …) and also mushrooms.

  • Fruits

All fruits are also advised, including bananas! The ideal is to take 2 or 3 servings each day. You can take it for dessert or between hours. They are an ideal snack.

  • Cereals, Legumes, and Tubers

Legumes in meal plan

As if it were gasoline, this is the food group that we spend the most energy on. The body must be able to function, but the amount must be controlled so that the body may also make use of the body’s energy stores (accumulated fat) and therefore lose weight.

A fist-sized amount should be added as a guideline for lunch and dinner.

The best options are whole grain products, legumes (lentils, chickpeas, or beans), and potatoes.

  • Protein

Three to four eggs each week is the recommended amount.

Meats: White (chicken or turkey) is preferred, eat less red meat

Turkey, chicken, or cooked ham are all good options for sausages.

Eating more fish means eating less meat. Try to eat white fish at least three times a week (hake, sole, cod, etc.) and oily fish one or two times per week (salmon, anchovies, mackerel …)

You can use it as white fish in your dishes if you like. Claws, cockles, squid, cuttlefish, and prawns…

  • Oils and fats

When it comes to cooking oils, olive oil (preferably raw) is the most popular choice. However, you should limit yourself to no more than 2 or 3 tablespoons of olive oil daily.

It’s also tasty with a few diced avocados and toasted or raw almonds.

What to drink for weight loss?

When it comes to beverages, water is by far your most powerful partner in the battle to the meal plan to lose weight. Be aware of highly sweetened beverages such as sodas, fruit juices, and fruit nectars, which may contain excessive amounts of added sugar. The amount of alcohol consumed should be kept to a minimum as well. However, you can enjoy sugar-free herbal teas, tea, and coffee, or even a diet soda.

Cooking an effective meal plan for weight loss

cooking in meal plan

Food selection and preparation are equally crucial when creating a meal plan for weight loss. The healthiest foods are those that use minimal fat in the preparation process. If you’re cooking for more than one person, adjust the recipe’s serving size to reflect your personal dietary needs.

Use the iron and oven. To steam or boil your food, select your preference from the menu options. Experienced cooks will know how to make a stew or sofrito without using excessive amounts of oil. Stirring occasionally and adding a little broth if it appears to be drying out or sticking are the keys to success. Simmering is also important.

You must always have fruits and veggies on hand if you want to follow this meal plan for weight loss. Ideally, you should buy a variety of fresh fruits and vegetables at least once a week (for salads, vegetable creams, sautéing, boiling…). And if your week is busy and you don’t have time to prepare a meal, canned vegetables like asparagus or artichokes can be a lifesaver.

When you buy fish or meat, buy enough for a week’s worth of meals. Freeze the rest. Keeping eggs in the fridge is a lifesaver!

If you’re eating out, start with a salad, then go on to anything grilled or grilled on the grill, or order the exquisite carpaccio.

Weekly menu example

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Food Spinach sautéed with garlic and potato.

Baked anchovies with onion


Pinto beans

Green salad


Sprouts Salad

Roasted vegetables with grilled chicken breast

Two slices of pineapple


Chickpeas with raw vegetables such as onion, green and red pepper

2 bread biscuits



Turkey breast with strips of red, green pepper, and steamed mushrooms


Cold cucumber soup

Squid with onions



Saute vegetables with rice and minced pork

Yogurt with strawberries.


Dinner Cucumber and pepper salad

Scrambled with shrimps and mushrooms



White asparagus puree

Grilled sole

Two slices of watermelon

Tomato soup with a shredded hard-boiled egg

Slices of bread with fresh cheese 0%


Broccoli with potato

Grilled pollock with onion and baked tomato


White asparagus puree

Eggplant and onion omelet


Canons salad, and tuna



Baked sea bream with potato and zucchini


Related: How to design a diet plan for weight loss

Other Healthy Habits

exercise to effective weight loss

Being physically active will help you achieve your goals. It not only increases energy consumption, but it’s also a good habit to get into. It keeps you in shape, builds muscle mass, and improves your cardiovascular and respiratory systems. It’s also a great psychological ally because it relieves stress and enhances your self-esteem.

It is critical that you choose an activity that you enjoy so that you do not find reasons to avoid doing it. The benefits of the sport will multiply if you enjoy it. Swimming, jogging, cycling, guided activities, team sports, dancing, and martial arts are just a few examples. There are numerous sports to select from, and if you are unable to exercise on a regular basis, remember those daily activity counts as well; move! Increase your walking and stair climbing.

You see it’s not that difficult. Step by step you can achieve your goals.

Related: This is the best way to lose weight in a week

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