7-Day Weight Loss Meal Plan with Grocery List

When creating this 7-day weight loss meal plan with a grocery list, I remembered a chat I had a few years ago with someone whose physique I admired on a popular fitness app where we logged our workouts, uploaded progress photos, shared free workout plans, etc. This person inspired me to share this simple meal plan to lose weight with you today.

 

Table of contents

• How to Stay Committed to a 7-Day Weight Loss Meal Plan
• What Should a Beginner Eat to Lose Weight
• 7-Day Weight Loss Meal Plan
• 7-Day Grocery List
• Meal Plan Free Recipes

 

I followed and was also followed by really disciplined men and women who were taking their fitness to the next level.

One lady stood out for me and we chatted every now and then about all things fitness.

This woman was dedicated, in the finest shape, and would post her workout routine for the day but never shared what she ate.

Intrigued, I asked one day, and she said she had only one meal plan for weight loss and ate almost the same food every day, apart from weekends when she would throw in treat meals.

At this point, I should mention that my trainer at the gym had also advised me to eat the same food daily, but I never followed his advice.

Now, here was this woman in great shape telling me the same thing. I jumped on the wagon this time and with a single weight loss meal plan, ate the same food for a few weeks.

 I lost a lot of pounds by eating the same food Monday to Friday until I thought I needed a bit of variety. I started adding other foods to the meal plan until it eventually became harder to eat healthy every day.

Looking back, I now realize how important it is to stay consistent with a healthy diet. Most of the time, we want to try what the next person is doing because it looks good, but the truth is if something is working for you, stick to it.

My advice to every beginner is this: When an exercise or weight loss meal plan is working, stick to it and only change it up if you hit a plateau.

If you are looking for a beginner diet plan for weight loss for women, my suggestion is that you stick to this 7-day weight loss meal plan for even a month and see how it will transform your body.

How to Stay Committed to a 7-Day Weight Loss Meal Plan

When starting a healthy eating journey, it is important to understand that dieting is different for everybody. Some find it easy to mentally stick to a meal plan for weight loss, while others struggle.

Most of the time, restrictive diet plans make it easy for you to cheat. Your beginner diet plan for weight loss should be realistic. You should never cut out food groups such as carbohydrates, fruits, or fats.

1. Keep healthy snacks on hand

Keeping a stash of healthy snacks can help you avoid reaching for high-calorie, unhealthy foods when you’re hungry.

This 7-day weight loss meal plan with grocery list includes nutrient-dense options such as fresh fruit, dark chocolate, hummus, Greek yogurt, etc.

Healthy snacks provide your body with essential nutrients and can help keep you feeling full and satisfied between meals, reducing the likelihood of overeating.

2. Eat foods that you enjoy

Eating for weight loss should be healthy but also enjoyable. To get into the routine of eating healthy, you should also make sure that your healthy eating plan consists of foods that you actually enjoy.

Forcing yourself to eat foods you dislike will lead to feelings of deprivation and resentment, and ultimately make it difficult to stick to a healthy diet in the long term.

You are more likely to stay motivated to continue with your diet when you are eating nutritious foods that you genuinely enjoy.

3. Find healthier alternatives to your favorite comfort foods

Finding healthy substitutes for your favorite comfort foods is just as important as eating weight loss-friendly foods you enjoy.

The key to finding healthier substitutes with any weight loss meal plan is to play around with different ingredients and preparation methods to create satisfying dishes.

For example, if your favorite comfort food is chocolate pudding, you can make a much healthier chocolate chia seed pudding to help shave off calories.

With this 7-day weight loss meal plan with a grocery list, you can also create delicious, satisfying treats like homemade dark chocolate and many other healthy sweet snacks that support your weight loss goals.

4. Plan and prepare your meals ahead of time

To avoid making impulsive food choices that do not support your goals, plan and prepare your meals from this weight loss meal plan at least a day or two in advance.

The first step to meal planning is to determine your calorie and nutrient needs, using online calculators or consulting with a registered dietitian.

From there, plan out your meals and snacks for the week, taking into account your schedule and food preferences, and this is where the 7-day simple meal plan to lose weight list comes in.

Once you have done your grocery shopping consider prepping ingredients in advance, cooking in bulk, and using different cooking methods to keep meals interesting.

You can start by preparing your meals for Monday and Tuesday on Sunday, and on Tuesday, prepare your meals for Wednesday, Thursday, and even Friday.

Ideal Beginner Meal Plan for Weight Loss

Right. We’ve established that planning your meals, keeping healthy snacks on hand, and eating healthy foods that you actually enjoy will help you stick to a healthy diet.

But what should a beginner eat to lose weight?

What Should a Beginner Eat to Lose Weight?

Everybody’s dietary requirements are different. What this 7-day weight loss meal plan with a grocery list provides is some of the weight loss-friendly foods.

Beyond 7 or even 30 days, you might want to switch up your diet plan. Therefore, you must learn what foods to avoid for weight loss and healthy foods that will help you burn fat.

The key to success for a beginner diet plan for weight loss is to focus on eating a balanced diet. Eating a blend of carbohydrates, protein, and a moderate amount of fat is essential to losing weight the healthy way.

You might like:

• 32 foods that burn fat fast
• Foods to avoid for weight loss
• 12 insanely delicious high-protein snacks for weight loss
• 10 surprisingly low-calorie snacks for weight loss that are filling
• How to Lose Weight Fast Naturally and Permanently Without Exercise

1. Eat high-fiber foods

Foods that are high in fiber are an essential part of a healthy meal plan for weight loss.

Fiber helps to keep you full for longer and supports the absorption of other essential nutrients. Examples of high-fiber foods are whole-grain cereals, quinoa, and oats.

2. Eat lean proteins

Protein is essential for weight loss because it is the only macronutrient that can actually decrease appetite, reduce caloric intake, and preserve muscle mass during a weight-loss diet.

Also, it takes more energy to digest proteins than carbohydrates, and this is why lean proteins such as fish, chicken, and eggs are the base of this 7-day weight loss meal plan.

If you are vegetarian, your best protein sources include tofu, beans, lentils, pumpkin seeds, and chickpeas.

3. Eat plenty of fresh fruits and vegetables

You probably were constantly reminded to eat your greens as a child, and now that you are all grown up, I’ll tell you the same thing. Eat your greens especially when following a meal plan for weight loss.

Fruits and vegetables are low in calories and will help you feel full and satisfied without consuming too many calories.

You can replace high-calorie foods with fruits or vegetables. Instead of eating processed high-calorie snacks such as fruit or energy bars, you can skip all the additives and extra calories and simply eat fresh fruit.

Fresh fruits and veggies contain vitamins, antioxidants, and other nutrients that can help you stay energized and focused.

4. Include healthy fats in your weight loss meal plan

Many people who embark on a weight loss journey are usually misinformed about what they should and shouldn’t eat.

The body requires high quantities of nutrients in order to function properly. Macronutrients (macros) are nutrients made up of carbohydrates, proteins, and fat, while micronutrients include vitamins and minerals.

Not only does adding healthy fats to a meal plan for weight loss enhance the flavor and texture of foods, but good fats can also help you feel fuller for longer.

Eating healthy fats in moderation is an important part of a healthy weight-loss plan.

Healthy fats such as avocados, nuts, seeds, and olive oil provide energy for the body and also help with the absorption of fat-soluble vitamins such as vitamins A, D, E, and K.

5. Drink plenty of water as part of your weight loss meal plan

Yes, drink lots of water!

Plain water contains zero calories, so instead of reaching for a can of soda with 150 calories, quench your thirst with a glass of water.

Water helps to keep you hydrated and can encourage weight loss by helping your body to flush out toxins.

Drinking at least 8-10 glasses of water a day also helps reduce hunger pangs and keep your metabolism running efficiently.

7-Day Simple Meal Plan to Lose Weight

Remember as with any diet, keep it simple and affordable, and if you can, prepare your meals in advance.

FREE 7-Day Weight Loss Meal Plan

Monday (Day 1)

Breakfast

Egg white frittata

Mid-morning snack

1 cup non-fat plain Greek yogurt, with fresh or frozen berries.

Lunch

Beef and broccoli stir fry with 1/2 cup brown rice.

Afternoon Snack

Apple and almond butter slices

Dinner

Grilled chicken salad

Tuesday (Day 2)

Breakfast

1 cup cooked rolled oats

¼ cup dried cranberries

Mid-morning snack

1 cup non-fat plain Greek yogurt, with fresh or frozen berries

Lunch

Grilled chicken breast served with steamed veggies and 1/2 cup cooked brown rice.

Mid-afternoon snack

1 medium apple slices served with 1 tablespoon almond butter

Dinner

1 lemon & garlic baked salmon fillet served with green beans.

Wednesday (Day 3)

Breakfast

Egg white frittata

Mid-morning snack

Carrots and hummus dip

2 tbsp. hummus

8 baby carrots

Lunch

Grilled chicken breast served with steamed veggies and ½ cup cooked brown rice.

Mid-afternoon snack

1 cup air-popped, unflavoured popcorn

Dinner

Beef and broccoli stir fry.

Thursday (Day 4)

Breakfast

Healthy overnight oats with blueberries

Mid-morning snack

1 boiled egg sprinkled with cayenne pepper

Lunch

Grilled chicken salad.

Mid-afternoon snack

Carrots and hummus

Dinner

Tuna salad

Friday (Day 5)

1 cup cooked rolled oats

¼ cup dried cranberries.

Mid-morning snack

1 medium apple slices served with 1 tablespoon almond butter

Lunch

Baked salmon fillet served with green beans and quinoa.

Mid-afternoon snack

1 cup air-popped, unflavoured popcorn

Dinner

Grilled chicken salad.

Saturday (Day 6)

Breakfast

1 cup cooked rolled oats

¼ cup dried cranberries

Mid-morning snack

Chia seed pudding

Lunch

Tuna salad.

Mid-afternoon snack

85% dark chocolate

Dinner

Grilled chicken breast served with steamed veggies.

Sunday (Day 7)

Breakfast

Healthy overnight oats with blueberries

Mid-morning snack

1 boiled egg sprinkled with cayenne pepper

Lunch

1 lemon and garlic baked salmon fillet served with green beans and quinoa

Mid-afternoon snack

Chia seed pudding

Dinner

Grilled chicken salad.

7-Day Weight Loss Meal Plan Grocery List

7-Day Weight Loss Meal Plan Free Recipes

1. Egg white frittata

Ingredients

1 whole egg

2 egg whites

1 tsp fresh coriander

½ cup mushrooms, sliced

2 tablespoons red bell pepper, cut into thin slices

½ cup spinach, chopped

2 tbsp. feta cheese

½ tsp olive oil

1 tbsp. red onion, diced

Salt and pepper to taste

Instructions

Preheat the oven to 400 degrees.

Heat the olive oil in a cast iron skillet over medium heat.

Whisk the egg and egg whites, salt, and pepper in a bowl until well combined.

Add red bell pepper, onion, mushrooms, and spinach to the skillet and cook until tender.

Remove veggies from heat.

Pour the eggs over the veggies and gently shake the skillet to distribute the eggs to the edges.

Sprinkle with the feta and bake for 15 to 20 minutes or until browned.

Remove from the heat and serve.

2. Blueberry chia pudding

To make this amazing blueberry chia pudding you will need:

2 level tbsp. chia seeds

¼ cup fresh or frozen blueberries

1/2 cup coconut milk

Instructions

Place the blueberries in a small saucepan on medium heat. Use a potato masher to force the juice out of the blueberries.

Whisk and cook for 5 minutes.

Remove the berries from the stove and let it cool.

Pour chia seeds into a Mason jar or bowl.

Add milk and mix well.

Refrigerate for 2 hours or overnight.

Remove from fridge and pour blueberry sauce on top of the chia seed mix and serve.

3. Apple and almond butter slices

1 medium apple slices served with 1 tablespoon almond butter

Spread the almond butter on apple slices and serve.

Final thoughts on 7-day weight loss meal plan with grocery list

 Allow yourself the occasional treat, such as a piece of dark chocolate or a scoop of your favorite ice cream, but try to limit yourself to just one.

Restrictive diets or severe calorie restrictions can lead to feelings of deprivation, which may lead to binge eating or giving up on your weight loss efforts altogether.

Instead, focus on making sustainable, long-term changes to your diet and lifestyle. This may include incorporating more whole foods, reducing portion sizes, and finding healthier alternatives to your favorite high-calorie foods.

Remember that it’s okay to indulge in your favorite foods in moderation, and that balance is key to maintaining a healthy diet.

By allowing yourself to enjoy the foods you love in moderation, you’ll be more likely to stick with your weight loss plan and achieve your goals over the long term.

Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. This website offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. The use or reliance of any information contained on the site is solely at your own risk.