7-Day Diet Plan For Weight Loss

Breakfast (305 kcal)

Berry Yogurt Parfait

• ¾ cup plain low-fat Greek yogurt
• ¼ cup oats
• ½ cup blueberries

AM Snack (190 kcal)

• 1 medium apple
• 1 tbsp peanut butter

Lunch (385 kcal)

Chicken Quinoa Salad

• ½ cup cooked quinoa
• 3 oz cooked chicken breast
• ¼ cup cherry tomatoes, halved
• 1 tbsp olive oil
• 1 tbsp lemon juice

PM Snack (115 kcal)

• 1 cup baby carrots
• 2 tbsp hummus

Dinner (385 kcal)

Tomato Soup, Toasted Bread, & Side Salad

• 1 cup low sodium tomato soup
• 1 slice whole wheat toast
• 1 tbsp carrots
• ½ tbsp vinaigrette

Breakfast (295 kcal)

Spinach Scrambled Eggs with Toast

• 2 eggs, scrambled
• 1 cup spinach, sautéed
• 1 slice whole wheat toast

AM Snack (145 kcal)

• 1 oz cheddar cheese
• 1 clementine

Lunch (385 kcal)

Turkey and Avocado Wrap

• 1 whole wheat tortilla
• 3 oz sliced turkey breast
• ¼ avocado, sliced
• 1 tbsp mustard

PM Snack (205 kcal)

• 1 cup celery sticks
• 2 tbsp peanut butter

Dinner (322 kcal)

Roasted Chicken with Sweet Potatoes and

• Green Beans
• 1 tsp olive oil
• 4 oz skinless chicken breast
• 1 cup sweet potatoes
• 1 cup green beans
• 1 tsp Italian seasoning

Breakfast (357 kcal)

Banana Peanut Smoothie

• 1 medium banana
• 1 cup unsweetened almond milk
• 1 tbsp peanut butter
• 1 cup Greek yogurt

AM Snack (115 kcal)

• 1 cup baby carrots
• 2 tbsp hummus

Lunch (235 kcal)

Open-Face Tuna Salad Sandwich

• 1 can tuna in water, drained
• 1 tbsp plain Greek yogurt
• 1 tbsp diced celery
• 2 large lettuce leaves
• 1 slice whole wheat toast

PM Snack (190 kcal)

• ¼ cup mixed nuts

Dinner (400 kcal)

Chicken & Veggie Quesadilla

• 3 oz cooked chicken breast
• 1 small bell pepper, sliced
• 1 cup spinach
• 1 tsp olive oil
• 1 whole wheat tortilla
• ½ oz cheddar cheese, shredded

Breakfast (260 kcal)

Overnight Oats

• 1½ cup rolled oats
• 1 cup unsweetened
• almond milk
• ¼ cup Greek yogurt
• ½ cup blueberries

AM Snack (290 kcal)

• ¼ cup mixed nuts
• 1 small banana

Lunch (280 kcal)

Chicken Avocado Salad

• 3 oz grilled chicken breast
• ¼ avocado, sliced
• 1 cup romaine lettuce
• ½ cup cherry tomatoes, halved
• ½ tbsp vinaigrette

PM Snack (112 kcal)

• 1 hard boiled egg
• 1 clementine

Dinner (340 kcal)

Baked Salmon with Steamed Broccoli and Brown Rice

• 1 tsp olive oil
• 4 oz salmon, baked with a squeeze of lemon
• 1 cup steamed broccoli
• ½ cup cooked brown rice
• 1 whole wheat tortilla
• ½ oz cheddar cheese, shredded

Breakfast (222 kcal)

Strawberry Chia Oatmeal

• ½ cup oatmeal, cooked
• ½ cup strawberries, sliced
• 2 tbs chia seeds

AM Snack (115 kcal)

• ¾ cup plain non-fat Greek yogurt
• 1 tsp honey

Lunch (285 kcal)

Turkey Spinach Wrap

• 1 whole wheat tortilla
• 4 oz sliced turkey breast
• 1 cup fresh spinach
• ½ cup cherry tomatoes, halved
• 1 tbsp hummus

PM Snack (220 kcal)

• 1 oz cheddar cheese
• 1 cup grapes

Dinner (485 kcal)

Grilled Shrimp with Quinoa and Asparagus

• 5 oz grilled shrimp
• 1 cup cooked quinoa
• 1 cup steamed asparagus

Breakfast (235 kcal)

Egg and Avocado on Toast

• 1 egg, cooked as desired
• ⅓ medium avocado
• 1 slice whole wheat toast

AM Snack (240 kcal)

• 1 cup strawberries
• ¼ cup mixed nuts

Lunch (365 kcal)

Black Bean & Quinoa Burrito Bowl

• ½ cup cooked quinoa
• ½ cup canned black beans, rinsed and drained
• ¼ cup diced red bell pepper
• ⅓ avocado, sliced
• ½ oz cheddar cheese, sliced

PM Snack (165 kcal)

• 1 small banana
• 15g chocolate

Dinner (300 kcal)

Chicken & Veggie Stir-Fry

• 3 oz chicken breast, sliced
• ½ cup red bell pepper, sliced
• 1½ cup broccoli florets
• 1 tsp olive oil
• 1 clove garlic, minced
• 1 tbsp soy sauce
• ½ cup cooked brown rice

Breakfast (220 kcal)

Peanut Butter Banana Toast

• 1 slice whole grain bread
• 1 tbsp peanut butter
• ½ medium banana, sliced

AM Snack (125 kcal)

• 1 hard boiled egg
• 1 cup baby carrots

Lunch (395 kcal)

Tuna and Rice Bowl

• 1 can tuna in water, drained
• ½ cup cooked brown rice
• 1 cup sliced cucumbers
• ⅓ avocado, sliced
• 1 tbsp soy sauce

PM Snack (115 kcal)

• 1 cup celery sticks
• ¼ cup hummus

Dinner (430 kcal)

Lemon Herb Salmon with Broccoli & Potatoes

• 4 oz salmon fillet
• 1 cup broccoli florets
• 1 sweet potato, diced
• 1 tsp olive oil
• 1 tsp lemon juice
• 1 tsp Italian seasoning