7 Day Meal Plan For Weight Loss

Weight loss is a major concern for many people. Losing weight is not easy. It requires a lot of effort, time, discipline, and patience. If you want to achieve your target-weight, it can be achieved with a balanced diet and regular physical activity. However, by dieting it does not mean that you will have to starve all day long. It means you have to eat at regular intervals, drink lots of water to keep yourself hydrated and have a workout regularly. This is not a long-term plan but it is a great way to start your weight loss journey. Here is a 7-day meal plan for weight loss which will help you in losing weight.

Food To Avoid

You must understand what’s good and what’s not for you weigh loss plan. Avoid the below mentioned food list from your diet to achieve your weight loss goal with ease.

  • Fruits- mango, litchi, grapes, jackfruit, pineapple
  • Vegetables– Potato, sweet potato
  • Fats and oil– ghee, butter, edible oil
  • Dairy– full fat milk, full-fat yogurt, cheese
  • Beverages– cola, sweetened drinks, packaged juice

7 Day Meal Plan For Weight Loss

7 Day Meal Plan For Weight Loss

One shall follow the mentioned diet plan in order to get back in good shape. However, it is always advisable to consult your doctor if you are going under any specific medicine or allergic to any food. Rather than 2 heavy meals, the chart explains to have mini meals throughout the day at regular intervals.

DAY 1-

  • Early Morning- one glass warm water with lemon and 6-piece almonds
  • Breakfast- 8.AM- one bowl curd with 50 grams paneer and one apple
  • Mid-morning- 11 AM- one Glass buttermilk
  • Lunch 1 PM- Sauté vegetables + one bowl curd
  • Evening snacks 4 PM- one Cup green tea + buttermilk+ one bowl salad
  • Evening 7 PM- one Orange or any one fruit
  • Dinner- one bowl sauté Vegetable + one glass Buttermilk


  • Early Morning- 1 Glass jeera water + 4 almonds with 2 walnuts
  • Breakfast- 8 AM- 1 bowl fruits + 1 glass milk
  • Mid-morning 11 AM- 1 glass apple juice
  • Lunch 1 PM- Light vegetables either sauté or boiled + 1 bowl curd
  • Evening snacks 4 PM- 1 Cup green tea + 1 fruit
  • Dinner- 1 bowl Vegetable soup + 1 bowl salad + one roasted potato
  • Bedtime- a cup of green tea with an apple


  • Early Morning- 1 Glass hot lemon water + 6 almonds
  • Breakfast- 8 AM – 1 cup milk + 1 bowl fruits, try to eat with the skin
  • Mid-morning 11 AM – a cup of green tea, may include some lemon for change of taste
  • Lunch 1 PM- one cucumber, one bowl of soup and paneersautéed with vegetables
  • Evening snacks 4 PM- one Cup green tea + 2 multigrain high fiber biscuit
  • Dinner- 2 chapatti with a bowl of boiled vegetables, vegetables can be of your choice and can be a mix of two-three types
  • Bedtime- a glass full of hot water, may include some cloves while boiling for de-toxifying

Please remember to soak some fennel seed overnight for next day early morning drink


  • Early Morning – Strain the fennel seeds and drink the water-soaked last night
  • Breakfast- try to keep a gap of one an hour after drinking the fennel seed water – 1 glass of green smoothies made with Greek yogurt, avocados, fat-free milk and fruits
  • Mid-morning 11 AM – a glass of fresh coconut water
  • Lunch 1 PM- one bowl cooked mixed vegetables as you like with no oil, one bowl of sprouted salads and one bowl of curd
  • Evening snacks 4 PM- one Cup green tea + few slices of watermelon, may include multigrain high fiber biscuit
  • Dinner- one bowl soup, a bowl of sauté vegetables, vegetables can be of your choice
  • Bedtime- a cup of green tea with some honey


  • Early Morning – a cup of green tea with 6 almonds soaked overnight, do not peel the skins
  • Breakfast- 2 slices of whole-wheat toast without butter with two boiled eggs, if you are vegan may replace eggs with 50 grams cheese curds
  • Mid-morning 11 AM – a glass of boiled ginger water with one lemon squeezed
  • Lunch 1 PM- two multi grain chapatti, a bowl of pulses and one bowl of curd
  • Evening snacks 4 PM – one Cup green tea + one fruit of your choice
  • Dinner- one bowl soup, one slice toast, (multi-grain is suggested but not mandatory) without butter, a bowl of chickpea & kidney bean salad, you may use few drops of olive oil for taste
  • Bedtime- a glass of warm water with some crushed ginger

Remember you have to soak two teaspoon fenugreek seed for tomorrow!


  • Early Morning –drink the water with the fenugreek seeds soaked overnight, with 6-8 almonds with the skin
  • Breakfast- overnight soaked oats in milk and fruits with blueberries
  • Mid-morning 11 AM – a glass of buttermilk with some mint leaves 
  • Lunch 1 PM – Multigrain chapatti may have two or more with a bowl of lentils and green salad
  • Evening snacks 4 PM – Cup green tea + one citrus fruit
  • Dinner- boiled leafy vegetables either in form of soup or curry with oats porridge
  • Bedtime- a glass of Luke warm water with some lemon


  • Early Morning –Glass of Luke warm water, with 4 walnuts
  • Breakfast- berry smoothies with a slice of multigrain toast
  • Mid-morning 11 AM – 1glass of watermelon juice
  • Lunch 1 PM –one whole wheat chapatti with half cup black beans, may have some raw salad
  • Evening snacks 4 PM – Cup green tea + one citrus fruit
  • Dinner- boiled leafy vegetables either in form of soup or curry with some tofu and 2 chapattis
  • Bedtime- a cup of green tea with some lemon

You can make a little change in your every meal according to your preference. 

Get ready to achieve that WOW look again

The choice of a 7-day diet plan as part of a healthy diet is the best way to reduce weight. It is a low-calorie diet plan with many nutritional properties.  This diet plan is a high fibre diet which is great to manage blood sugar levels and cholesterol levels. Although a human body cannot depend on one food group you have to include all types of food groups to achieve a balance in the body. You also have to remember that one diet plan will not be applicable to all. You will have to eat according to your body.

I hope the above-mentioned diet plan will help you in losing weight and are able to live a happy and healthy life. STAY FIT! STAY HEALTHY!

Health Newshttps://health.gd/
The web of words is what I weave with a lot of satisfaction. I am a grammar nazi and perfectionist when I wrote. Writing is my hobby turned into a career.

More from author


Please enter your comment!
Please enter your name here

Related posts

Latest posts

10 Mental Health Illness Signs You Should Not Ignore

In this world full of social media connectivity and distance defined by second, somehow we have drifted apart from our inner selves....


It’s a well-known fact that almost all people care for the beauty of their face, but the...

Best Fitness Exercises At Home

Home is the place where we feel most comfortable. With the changing time, technical advancement, and health awareness, everyone is talking about...