Are you looking for a meal plan that can help you lose weight in one week? It’s time to set some goals and take action for the New Year. But, do you have the determination it takes to stick to those goals? It is important that we have a meal plan. Even if you skip meals, it is still healthier than eating junk food all the time. So, if you want to drop a few pounds during the year, get my one week meal plan.
7-day weight loss meal plan to help you lose lockdown kilos
Monday
- Breakfast: half a cup of natural muesli, a small tub of plain reduced-fat yoghurt and a punnet of raspberries
- Morning tea: regular skim flat white and two passionfruit
- Lunch: four corn thins topped with two tablespoons of hummus and a can of tuna in oil (drained), served with a sliced cucumber and a handful of cherry tomatoes
- Afternoon tea: one slice of wholegrain toast topped with a teaspoon of peanut butter
- Dinner: one small baked fillet of salmon, half a cup of cooked brown rice and a bunch of steamed broccolini
Tuesday
- Breakfast: two slices of wholegrain toast topped with a quarter of an avocado, two slices of cheese and one sliced tomato
- Morning tea: regular skim flat white and a punnet of strawberries
- Lunch: salad made of 100 grams of poached chicken breast, one cup of roasted vegetables, half a cup of cooked quinoa and a handful of lettuce, dressed in balsamic vinegar
- Afternoon tea: smoothie made of one cup of milk, half a banana, half a cup of frozen mango and half a cup of frozen blueberries
- Dinner: 100 grams of lean beef strips stir fried with half a cup of cooked brown rice and two cups of mixed Asian greens
Wednesday
- Breakfast: half a cup of natural muesli, a small tub of plain reduced-fat yoghurt and a punnet of raspberries
- Morning tea: regular skim flat white and two passionfruit
- Lunch: four corn thins topped with two tablespoons of hummus and a can of tuna in oil (drained), served with a sliced cucumber and a handful of cherry tomatoes
- Afternoon tea: one hard-boiled egg
- Dinner: one baked fillet of barramundi, half a baked sweet potato and two cups of baked pumpkin, served with a handful of lettuce leaves dressed in extra virgin olive oil and lemon juice
- Snack: one cup of air-popped popcorn
Thursday
- Breakfast: two slices of wholegrain toast topped with a quarter of an avocado, two slices of cheese and one sliced tomato
- Morning tea: regular skim flat white and a punnet of strawberries
- Lunch: salad made of 100 grams of poached chicken breast, one cup of roasted vegetables, half a cup of cooked quinoa and a handful of lettuce, dressed in balsamic vinegar
- Afternoon tea: smoothie made of one cup of milk, half a banana, half a cup of frozen mango and half a cup of frozen blueberries
- Dinner: 100 grams of firm tofu stir fried with half a cup of cooked soba noodles and two cups of mixed Asian greens
Friday
- Breakfast: half a cup of natural muesli, a small tub of plain reduced-fat yoghurt and a punnet of raspberries
- Morning tea: regular skim flat white and two passionfruit
- Lunch: four corn thins topped with two tablespoons of hummus and a can of tuna in oil (drained), served with a sliced cucumber and a handful of cherry tomatoes
- Afternoon tea: one banana, ten almonds and a cup of veggie sticks
- Dinner: homemade haloumi burger made of two slices wholegrain bread, 60 grams of haloumi cheese, a handful of rocket and one teaspoon each of mayonnaise and chilli jam
Saturday
- Breakfast: two slices of wholegrain toast topped with a quarter of an avocado, two slices of cheese and one sliced tomato
- Morning tea: regular skim flat white and a punnet of strawberries
- Lunch: one takeaway salmon sushi roll and edamame beans
- Afternoon tea: smoothie made of one cup of milk, half a banana, half a cup of frozen mango and half a cup of frozen blueberries
- Dinner: homemade pizza made of one wholegrain wrap topped with one tablespoon of tomato paste, 100 grams of poached lean chicken breast, half a sliced zucchini, half a sliced capsicum and a sprinkle of pizza cheese
Sunday
- Breakfast: three-egg omelette cooked with ten cherry tomatoes and a drizzle of extra virgin olive oil topped with 20 grams of reduced-fat feta cheese, served with a slice of wholegrain bread
- Morning tea: regular skim flat white and a banana
- Lunch: mixed vegetable toastie made with two slices wholegrain bread, one cup of leftover roast vegetables and a slice of cheese
- Afternoon tea: one small punnet of plain yoghurt and half a cup of frozen blueberries
- Dinner: one cup of cooked wholemeal pasta topped with one cup of homemade beef bolognese sauce made with plenty of vegetables
A week of eating on WW
Monday
Breakfast: Berry overnight oats
Layer 35g oats, 200g 99% fat-free plain yoghurt and 150g frozen berries in a jar or bowl. Cover and refrigerate overnight. In the morning, stir to combine the layers, top with 50g frozen berries (thawed) and enjoy.
Lunch: Tuna and rocket toastie
Sandwich 30g reduced fat feta, 1 can tuna in springwater and 1 cup rocket between 2 slices of wholegrain bread. Cook in a sandwich press for 2-4 minutes or until golden.
Dinner: Chicken enchiladas
Chicken enchiladas
Dessert/Snacks:
- Skim cappuccino
- Piece of fruit
- Air-popped popcorn
Helpful tip
Overnight oats are super simple to prepare the night before. You can make these in bulk and store them in the fridge for the week ahead.
Tuesday
Breakfast: Scrambled eggs with mushrooms on wholegrain toast
Pan-fry 100g button mushrooms (halved) with 1 tsp olive oil until golden. Season with salt and pepper. Transfer to a plate and keep warm. Whisk 2 eggs in a jug. Pour egg mixture into pan lightly sprayed with oil and cook, stirring, until cooked to your liking. Top 1 slice wholegrain bread (toasted) with eggs and mushrooms.
Lunch: Chicken enchiladas
(left-over from dinner)
Dinner: Tofu and cashew stir-fry
Tofu and cashew stir-fry
Dessert/Snacks:
- Anna’s apple pie bliss ball – Find this recipe in the WW app
- Piece of fruit
- Raw cashews
Wednesday
Breakfast: Berry overnight oats
Lunch: Roast beef, chickpea and tomato salad
Combine 100g deli-sliced roast beef with 1 cup canned chickpeas (rinsed, drained), 75g cherry tomatoes (halved) and ½ Lebanese cucumber (chopped). Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar. Serve with 1 slice wholegrain bread (toasted).
Dinner: Tuna spelt pasta bake
Tuna spelt pasta
Dessert/Snacks:
- Rice cakes with reduced-fat ricotta and tomato
- Piece of fruit
- Air-popped popcorn
Thursday
Breakfast: Scrambled eggs with mushrooms on wholegrain toast
Lunch: Quinoa, chicken and broccoli salad bowl
Combine 125g microwave cup quinoa and brown rice, 125g cooked skinless chicken breast fillet (sliced), 1 cup steamed broccoli, 75g cherry tomatoes (halved), 1 tsp olive oil and 2 tbs orange juice in a bowl.
Dinner: Middle Eastern lamb and lentil soup
Middle Eastern lamb and lentil soup
Dessert/Snacks:
- Raw cashews
- 99% fat-free plain yoghurt with fruit
- Carrot sticks with low-fat hummus
Helpful tip:
A great way to add protein to your lunch is to buy a BBQ chicken, remove the skin and eat the breast—it’s still a ZeroPoint food!
Friday
Breakfast: Avocado and feta on toast
Lightly mash ¼ large avocado and 30g reduced-fat feta cheese in a bowl. Season with salt and pepper. Spoon onto 1 slice wholegrain bread (toasted) and top with cherry tomatoes (halved) and rocket.
Lunch: Thai beef salad wrap
Combine 1 tbs mashed avocado and 1 tsp lime juice in a small bowl. Season with salt and pepper. Spread wrap with avocado mixture. Top with spinach, sliced tomatoes and cucumber. Arrange 65g deli sliced roast beef on top and drizzle with 2 tsp sweet chilli sauce. Sprinkle with sliced red onion and roll tightly.
Dinner: Fish tacos
Fish tacos recipe
Dessert/Snacks:
- 99% fat-free plain yoghurt
- Piece of fruit
- Air-popped popcorn
Helpful tip:
This day may ends up being a little higher in PersonalPoints value, but still leaves you with plenty of Points from your weekly Budget and rollover Points you’ve accumulated earlier in the week.
Saturday
Breakfast: Berry overnight oats
Lunch: Smashed chickpea, feta and salad wrap
Place 1 cup canned chickpeas (rinsed, drained) in a bowl with 30g reduced-fat feta cheese and 2 tsp lemon juice. Roughly mash with a fork. Spread 1 wrap with chickpea mixture. Top with ½ sliced cucumber, 1 small sliced tomato and 20g baby rocket leaves. Wrap to enclose filling.
Dinner: Mushroom, bacon, caramelised onion and spinach pizza
Mushroom, bacon, caramelised onion and spinach pizza
Dessert/Snacks:
- Rice cakes with avocado and tomato
- Piece of fruit
- Boiled egg with chilli flakes
Sunday
Breakfast: Poached egg with avocado and tomato salsa
Toast 1 slice of wholegrain bread. Combine 1 tomato with ¼ medium avocado (diced). Serve toast with a poached egg and salsa.
Lunch: Ricotta and tomato toastie
Spread 2 slices wholegrain bread with ½ cup low fat-ricotta cheese. Sandwich 1 sliced tomato and 1 cup rocket. Cook in a sandwich press for 2-4 minutes or until golden.
Dinner: Chicken and pineapple fried rice
Chicken and pineapple fried rice recipe
Dessert/Snacks:
- Carrot sticks with low-fat hummus
- Can of tuna in springwater
- Piece of fruit
The 3-Day Fat Loss Meal Plan
I get so many questions about how to create a great diet plan that I have put together here what should be a very functional plan for better health and increased fat loss. Try it out!
I’ve written articles on the science behind weight loss, supplements, training, etc. But one of the most frequent questions I get is how to create a diet for them—they don’t want to put any thought into the how’s and why of fat loss, they want a diet.
So, here’s a sample diet to please the masses. This one provides approximately 2300-2400 calories, 45% carbs, 35% protein, and 20% fat (I know all the math may not be exact, so don’t send me hate mail unless something is way off).
Also note, this sample diet was written for a 6’2″, 28 year old, 200 lb male. If those are not your specs, you need to tweak the calories to meet your specific needs. A previous article discussed how to determine specific calorie needs for your height, age, and weight.
Day 1
Meal 1
Oat Bran 1/2 cup
Banana 1
Eggs 1 yolk
Egg Whites(hardboiled) 6
Meal 2
Yogurt 1
Cottage Cheese 1 cup
Grapes(red) 1 cup
Flaxseeds 1 tbsp
Meal 3
Spinach 3 cups
Turkey Bacon 2 strips
Mushrooms
1/2 cup
.Carrots(chopped)
1/2 cup
Chicken(grilled)
3 oz.
Balsamic Vinegar
1 serving
Meal 4
Apple
1
Walnuts
1/2 oz.
Protein Powder
1 scoop
Meal 5
Salmon(grilled)
3 oz.
Brown Rice
1/4 cup
Chard(steamed)
2 cups
Meal 6
Cottage Cheese
1 cup
Almonds(roasted)
1 oz.
Cherry Tomato
1/3 cup
Spices(basil leaves)
1 serving
Balsamic Vinegar
1 serving
Day 2
Meal 1
Yogurt
1 cup
Cottage Cheese
1 cupGrapes(red)
1 cup
Flaxseeds
1 tbsp
Meal 2
Chocolate Milk
2 cups
Meal 3
.Oat Bran
1/2 cup
Blueberries(frozen)
1 cup
Flaxseeds
1 tbsp
Walnuts
1/2 oz.
.Protein Powder
1 scoop
Meal 4
Salmon(canned)
3 oz.
Barley(cooked)
3 oz.
Balsamic Vinegar
1 tsp
Cottage Cheese
1 cup
Meal 5
Pork
3 oz.
Sweet Potato
1 medium
.Broccoli
1 cup
.Orange
1
Meal 6
.Meal Replacement Shake
1
Blackberries
1 cup
Flaxseeds
1 tbsp
Day 3
Meal 1
Oats
1 cup
Apple
1
Cottage Cheese
1 cup
Walnuts
1/2 oz.
Meal 2
2 slices
Banana
1
Peanut Butter
1 tbsp
1 scoop
Meal 3
Eggs
1 yolk
Egg Whites
6
Broccoli
1 cup
Bell Pepper(chopped)
1/2 cup
Pear
2
Meal 4
Spinach
3 cups
.Turkey Bacon
2 strips
Black Beans
1/2 cup
Mushrooms
1/2 cup
Carrots(chopped)
1/2 cup
Chicken(grilled)
4 oz.
Balsamic Vinegar
1 serving
Meal 5
.Burger Patty(turkey)
4 oz.
Carrots
1 cup
Quinoa(cooked)
1/2 cup
.Milk(nonfat)
1 cup
Meal 6
.Milk(nonfat)
1 cup
.Cottage Cheese
1 cup
Pineapple
1 cup
Flaxseeds
1 tbsp