7 Days Diet Plan for Weight Loss
  • How to plan meals
  • Free diet chart
  • Weight loss superfood
7 Days Diet Plan for Weight Loss

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Best Meal Plan Ideas for Weight Loss & Fit Body

There is not a single best meal plan for weight loss. However, there are the best meal plans that you can prepare easily at home. When it comes to weight loss, many of us are constantly searching for that one perfect diet plan that can help us shed those extra pounds from our bodies.

This article will guide you with a successful weight loss diet plan, also it will tell you a 7-day diet plan for weight loss. Read below to know more.

What is a Weight Loss Diet?

It is a carefully curated & structured eating plan that is designed to help you lose weight healthily and sustainably. It involves making a specific choice regarding the types and quantities of food you consume. The main goal is to create a less-calorie food diet, where you burn more calories than you consume, which leads to weight loss. 

How to Plan Meals for Weight Loss?

While crafting a diet plan for weight loss, there are several key elements to consider: 

  • Set a Clear Goal

    Fix your goal first. Whether you want to lose some pounds or you wanna fit into your favourite dress, keep a clear objective that will keep you motivated.
  • Choose a balanced diet

    A balanced diet includes a variety of food items such as lean protein, whole grains, fruits, and vegetables.
  • Portion Control

    Choose a balanced diet and understand your body type. And decide when and what exactly you are having.
  • Keep yourself Hydrated

    Staying hydrated is essential for your successful weight loss journey. Drinking plenty of water can help to curb your appetite and support your metabolism.
  • Prefer Daily Workout

    Compliment your diet plan with a consistent workout routine.

 Nutrition Diet Plan for Weight Loss

The meal plan provided here is the perfect 7-day diet chart. The plan has all the nutritious and healthy food that you can eat for weight loss. You can choose the appropriate portion sizes. 

Day 1- A healthy beginningScrambled egg or paneer with spinach and whole grain toast.Grilled chicken salad or chickpea salad with mixed greens and balsamic vinaigrette.Baked salmon or bell pepper with the quinoa and steamed broccoli.For snacks, you can have sliced apples with peanut butter. 
Day 2- Make nutrient-rich choicesLow-fat yoghurt with honey and fresh berries Chicken and avocado wrap with a side of carrot sticks.
Vegetarians can have lentil and vegetable stir fry.
Stir-fried tofu with brown rice and vegetables. Or you can have roasted sweet potatoes/green beans and grilled mushrooms.Orange and cashew nuts.
Day 3- Plant powered GoodnessOatmeal with almond butter and one sliced banana.Quinoa and black bean with a simple lime-cilantro dressing. Roasted sweet potatoes/carrots and grilled shrimp or vegetable skewers.Blueberries and coconut mixed yoghurt.
Day 4- Lean Protein FocusPaneer with pineapple and a sprinkle of chia seeds. Chicken with vegetable stir fry/Bean with avocado salad. Grilled lean red meat of choice with a side of green beans or baked tofu with brown rice and green beans. Whole grain rice cake with nutty butter. 
Day 5- Satisfying and BalancingWhole grain waffles with Greek yoghurt and mixed berries.Lentil soup and a side of any greens as per your choice.Baked fish with roasted potatoes and mushrooms. boiled egg or whole wheat bread.
Day 6- A delightful choiceScrambled egg whites or stir-fried paneer with spinach and cheese.Quinoa salad with chickpeas and a lemon dressing.Grilled chicken breast with brown rice or vegetable wheat pasta with garlic bread cocoa protein ball.
Day 7- A Healthy FinishWhole-grain pancakes with fresh fruit and a drizzle of maple syrup.Spinach and cheese stuffed chicken breast with a side of roasted pumpkin/zucchini  Grilled Shrimp skewers or tofu with quinoa and grilled cauliflowers.  Grilled carrot sticks with hummus.

This is an estimated 7-day diet plan for successful weight loss. You can create your chart and follow the same. You need to remember that the success of your weight loss journey relies on the food you consume. Including low-calorie food in our daily diet can be very beneficial and nutritious for all of us. 

How to Make a Planner?

The perfect weight-loss diet planner mostly starts at the grocery store. Choosing the best food items depends on how you plan your week. If you can visualize your shelves and refrigerator loaded with healthy food, then it might be easy to control your temptation towards unhealthy food.

You can consider the following tips to start with the planner:

  • Create a meal plan

    It is suggested to create your meal plan a week ahead. Then, go for groceries to purchase only what is on the list to avoid unhealthy snacks. For reference, take a look at the curated chart above.
  • Visualize your Food Shelf

    Imagine your shelf layout filled with all the healthy food items.
  • Reduce your Trip to Grocery store

    Stock up on healthy items in one go. This way you can avoid multiple trips to the grocery store.
  • Order food

    Order the groceries for efficiency. This way you can avoid the temptation while walking past the baked goods aisle.
  • Understand your Need

    Try to understand your body and its needs. Cutting out some snacks, especially those high in fat and sugar can make your grocery shopping easier.

Weight Loss Super Food

These are some food items that you can add to your daily diet to boost up weight loss process. 

  • Leafy Greens

    Food items like spinach, kale, and fenugreek leaves (our very own 'meethi') are packed with vitamins and minerals.
  • Lean Protein

    Chicken, shellfish, tofu, and fish, are the lean sources of protein. It can keep you feeling full for longer and support muscle growth.
  • Berries

    Berries like blueberries, strawberries, and blackberries are high in antioxidants and fibres.
  • Nuts and seeds

    Almonds, walnuts, chia seeds, 'sabja' seeds, and much more are rich in healthy fats and can help you control your appetite.
  • Whole Grains

    Food items like quinoa, brown rice, and whole grain pasta provide extra energy and fibre.


A successful weight loss journey is a lot more than shedding pounds. It is about adopting a healthier lifestyle. It is a fundamental tool in the endeavour and you should enjoy the sustainity. You can do this by combining a balanced diet with a regular workout plan. So, take time from your busy schedule and plan your diet for better health today. 

Diet Plan for Weight Loss: FAQs

1. How to lose weight in 7 days?

It is never easy to lose a lot of weight in just 7 days. But, you can start the process by following the diet chart mentioned in the article religiously. By doing so, you will definitely see a change in your overall health and weight.

2. How to lose weight fast?

To lose weight fast, try to avoid overly processed food items, and fast food and minimize too much sugar content. Also, drink loads of water, get proper sleep and workout regularly.

3. How to lose 5kg in a week?

To lose 5kg in a week, you need to eat healthy food and follow a strict fitness routine every day.

4. How to remove belly fat?

Today, there are many ways to lose belly fat. But the best way is to follow a healthy diet which includes small portion sizes and loads of green veggies & fruits.

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Simran Saxena

Written By: Simran Saxena

An explorer and a curious person, Simran has worked in the field of insurance for more than 3 years. Traveling and writing is her only passion and hobby. Her main agenda is to transform insurance information into a piece that is easy to understand and solves the reader’s query seamlessly.