7-Day Diet Plan For Weight Loss
This 7-day diet plan for weight loss is tailored specifically for GIP and GLP-1 medication users. GLP-1 (Glucagon-Like Peptide-1) medications are often prescribed to manage blood sugar levels and can also aid in weight loss by reducing appetite and promoting feelings of satiety.
This plan is designed to complement weight loss medications such as Mounjaro and Wegovy by providing balanced, nutrient-rich meals that keep you full and satisfied while helping you achieve your weight loss goals. Each day includes a variety of proteins, produce, and healthy starches to keep your diet diverse and enjoyable.
Daily Caloric Intake Recommendation
The general recommendation for daily caloric intake varies based on factors such as age, sex, weight, height, and activity level. For weight loss, a commonly suggested range is:
- Women: 1200-1500 kcal/day
- Men: 1500-1800 kcal/day
In this meal plan, the total daily calories range from approximately 1,200 to 1,400 kcal per day, which aligns well with weight loss guidelines for most female adults. Always tailor your caloric intake to fit your personal needs and consult with a healthcare provider for individual recommendations.
| Day 1 Total Calories: 1300 | Day 2 Total Calories: 1287 | Day 3 Total Calories: 1297 | Day 4 Total Calories: 1282 | Day 5 Total Calories: 1,327 | Day 6 Total Calories: 1,305 | Day 7 Total Calories: 1,285 | |
|---|---|---|---|---|---|---|---|
| Breakfast | Berry Yogurt Parfait ¾ cup plain low-fat Greek yogurt ¼ cup oats ½ cup blueberries Calories: 305 kcal | Spinach Scrambled Eggs with Toast 2 eggs, scrambled 1 cup spinach, sautéed 1 slice whole wheat toast Calories: 295 kcal | Banana Peanut Smoothie 1 medium banana 1 cup unsweetened almond milk 1 tbsp peanut butter 1 cup Greek yogurt Calories: 357 kcal | Overnight Oats ½ cup rolled oats 1 cup unsweetened almond milk ¼ cup Greek yogurt ½ cup blueberries Calories: 260 kcal | Strawberry Chia Oatmeal ½ cup oatmeal, cooked ½ cup strawberries, sliced 2 tbs chia seeds Calories: 222 kcal | Egg and Avocado on Toast 1 egg, cooked as desired ⅓ medium avocado 1 slice whole wheat toast Calories: 235 kcal | Peanut Butter Banana Toast 1 slice whole grain bread 1 tbsp peanut butter ½ medium banana, sliced Calories: 220 kcal |
| AM Snack | 1 medium apple 1 tbsp peanut butter Calories: 190 kcal | 1 oz cheddar cheese 1 clementine Calories: 145 kcal | 1 cup baby carrots 2 tbsp hummus Calories: 115 kcal | ¼ cup mixed nuts 1 small banana Calories: 290 kcal | ¾ cup plain non-fat Greek yogurt 1 tsp honey Calories: 115 kcal | 1 cup strawberries ¼ cup mixed nuts Calories: 240 kcal | 1 hard boiled egg 1 cup baby carrots Calories: 125 kcal |
| Lunch | 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 Calories: 385 kcal | Turkey and Avocado Wrap 1 whole wheat tortilla 3 oz sliced turkey breast ¼ avocado, sliced 1 tbsp mustard Calories: 320 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 Calories: 235 kcal | Chicken Avocado Salad 3 oz grilled chicken breast ¼ avocado, sliced 1 cup romaine lettuce ½ cup cherry tomatoes, halved ½ tbsp vinaigrette Calories: 280 kcal | Turkey Spinach Wrap 1 whole wheat tortilla 4 oz sliced turkey breast 1 cup fresh spinach 1 tbsp hummus Calories: 285 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 Calories: 365 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 Calories: 395 kcal |
| PM Snack | 1 cup baby carrots 2 tbsp hummus Calories: 115 kcal | 1 cup celery sticks 2 tbsp peanut butter Calories: 205 kcal | ¼ cup mixed nuts Calories: 190 kcal | 1 hard boiled egg 1 clementine Calories: 112 kcal | 1 oz cheddar cheese 1 cup grapes Calories: 220 kcal | 1 small banana 15g chocolate Calories: 165 kcal | 1 cup celery sticks ¼ cup hummus Calories: 115 kcal |
| Dinner | Tomato Soup, Toasted Bread, & Side Salad
| Roasted Chicken with Sweet Potatoes and Green Beans
| Chicken & Veggie Quesadilla
| Baked Salmon with Steamed Broccoli and Brown Rice
| Grilled Shrimp with Quinoa and Asparagus
| Chicken & Veggie Stir-Fry 3 oz chicken breast, sliced ½ cup red bell pepper, sliced ½ cup broccoli florets 1 tsp olive oil 1 clove garlic, minced 1 tbsp soy sauce ½ cup cooked brown rice Calories: 300 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 Calories: 430 kcal |
Chicken & Veggie Stir-Fry Cooking Instructions: In a skillet, heat olive oil over medium heat and cook chicken slices until browned, about 4-5 minutes. Add minced garlic and vegetables; stir-fry for another 5 minutes. Add soy sauce and toss to coat evenly. Serve over rice.
Lemon Herb Salmon with Broccoli & Potatoes Cooking Instructions: Preheat oven to 400°F (200°C). Place salmon, broccoli, and sweet potato on a baking sheet and drizzle with olive oil and lemon juice. Sprinkle with seasoning. Bake for 12-15 minutes until salmon is flaky.
Explanation of Key Terms
GLP-1 (Glucagon-Like Peptide-1): A hormone that helps regulate blood sugar levels and reduces appetite, commonly used in type 2 diabetes and weight management.
Calories (kcal): A unit of energy provided by food and beverages, essential for maintaining bodily functions and supporting physical activity.
Protein: A macronutrient critical for building and repairing tissues, supporting immune function, and maintaining muscle mass.
Carbohydrates: The body's primary energy source, found in foods like grains, fruits, and vegetables, is essential for brain function and physical activity.
Fats: A macronutrient important for energy storage, hormone production, and absorbing fat-soluble vitamins, with healthy sources including avocados, nuts, and olive oil.
Micronutrients: Vitamins and minerals are required in small amounts for various bodily functions, including immune support and bone health.
Satiety: The feeling of fullness and satisfaction after eating helps control hunger and prevents overeating.
Fiber: A type of carbohydrate that aids in digestion, promotes regular bowel movements, and helps control blood sugar levels.
Glycemic Index (GI): A scale that ranks carbohydrates based on their effect on blood glucose levels, with lower GI foods causing slower, more stable glucose rises.
Portion Control: Managing the amount of food consumed in one sitting to regulate calorie intake and maintain a balanced diet.
Weight Loss Diet Plan Shopping List
Deli Products With Calories (Asda Pricing)
| Product | Asda Price (£) | Calories |
|---|---|---|
| Plain low-fat Greek yoghurt (3¾ cups) | 1.10 | 100 |
| Plain non-fat Greek yoghurt (¾ cup) | 1.10 | 60 |
| Cheddar cheese (2 oz) | 0.36 | 225 |
| Hummus (6 tbsp) | 1.00 | 150 |
Produce Products With Calories (Asda Pricing)
| Product | Asda Price (£) | Calories |
|---|---|---|
| Blueberries (1 cup) | 2.00 | 85 |
| Strawberries (1½ cups) | 2.50 | 70 |
| Bananas (4 medium) | 0.60 | 105 |
| Apples (1 medium) | 0.30 | 95 |
| Clementines (2) | 0.60 | 80 |
| Avocado (¾ avocado) | 1.25 | 160 |
| Grapes (1 cup) | 2.00 | 100 |
| Spinach (4 cups) | 1.00 | 25 |
| Cherry tomatoes (¾ cup) | 1.10 | 15 |
| Romaine lettuce (1 cup) | 0.70 | 10 |
| Lettuce leaves (2 large + ½ cup lettuce) | 0.70 | 15 |
| Baby carrots (2 cups) | 1.20 | 70 |
| Celery sticks (2 cups + 1 tbsp diced celery) | 1.10 | 30 |
| Red bell pepper (1) | 0.85 | 40 |
| Green beans (1 cup) | 1.50 | 44 |
| Broccoli florets (3½ cups) | 1.80 | 120 |
| Garlic (1 clove) | 0.40 | 4 |
| Asparagus (1 cup) | 2.00 | 30 |
| Red onion (1-2 slices) | 0.15 | 15 |
Grains Products with Calories (Asda Pricing)
| Product | Asda Price (£) | Calories |
|---|---|---|
| Oats (¾ cup plain) | 1.00 | 200 |
| Whole wheat bread (6 slices) | 0.60 | 180 |
| Whole wheat tortilla (3) | 1.00 | 220 |
| Cooked quinoa (2½ cups) | 1.50 | 150 |
| Cooked brown rice (1½ cups) | 1.50 | 90 |
Proteins Products With Calories (Asda Pricing)
| Product | Asda Price (£) | Calories |
|---|---|---|
| Eggs (6) | 3.00 | 120 |
| Turkey breast (7 oz) | 3.50 | 165 |
| Chicken breast (15 oz cooked) | 2.00 | 160 |
| Canned tuna (2 cans) | 1.50 | 70 |
| Skinless chicken breast (4 oz raw) | 2.00 | 90 |
| Shrimp (5 oz) | 4.00 | 200 |
| Salmon (8 oz raw) | 1.50 | 90 |
Pantry Products With Calories (Asda Pricing)
| Product | Asda Price (£) | Calories |
|---|---|---|
| Peanut butter (4 tbsp) | 2.00 | 600 |
| Mixed nuts (¾ cup) | 0.70 | 50 |
| Olive oil (7 tsp) | 0.50 | 10 |
| Mustard (1 tbsp) | 0.30 | 80 |
| Lemon juice (2 tsp) | 0.40 | 40 |
| Vinaigrette (1 tbsp + ½ tbsp) | 0.50 | 15 |
| Italian seasoning (2 tsp) | 0.40 | 20 |
| Honey (1 tsp) | 0.30 | 30 |
| Soy sauce (2 tbsp) | 1.50 | 90 |
| Chocolate (15g) | 1.00 | 30 |
| Unsweetened almond milk (3 cups) | 1.20 | 180 |
Download The Printable Shopping List For a 7-day diet plan for weight loss
Breakdown of Your Shopping List
The provided shopping list is designed to streamline your grocery experience by grouping essential ingredients based on categories like deli, produce, grains, proteins, and pantry staples. Here are some points to consider:
Deli
Includes yoghurt (both low-fat and non-fat) and cheddar cheese, which are versatile dairy options used in various meals and snacks.
Produce
Various fresh fruits and vegetables like blueberries, strawberries, bananas, spinach, and cherry tomatoes. These items ensure that your meals are rich in vitamins, minerals, and fibre.
Grains
Whole grains like oats, whole wheat bread, and tortillas provide essential carbohydrates and fibre, contributing to sustained energy levels.
Proteins
Lean protein sources such as turkey breast, chicken breast, canned tuna, shrimp, and salmon are included. These proteins support muscle maintenance and overall satiety.
Pantry
Peanut butter, mixed nuts, olive oil, mustard, and condiments like soy sauce and low-sodium tomato soup. These items add flavour and nutritional balance to your meals.
Keep in mind you can make some substitutions within food groups. For example, you can swap any fruit for a fruit or veggie for a veggie on the plan. This also applies to nuts, beans, grains, and some animal proteins (i.e. chicken for turkey).
This shopping list ensures you have all the ingredients to prepare the delicious and balanced meals outlined in your 7-day plan, simplifying your meal prep and shopping experience.
Conclusion
This 7-Day Weight Loss Meal Plan can help you in your journey toward better health and weight management. The carefully curated meals aim to provide balanced nutrition and support your GLP-1 medication regimen, ensuring you stay energized and satisfied throughout the day. Consistency is key in any weight loss journey, so stick to the plan, stay active, and always consult your healthcare provider before making significant changes to your diet or medication. Here's to a healthier, happier you!
Additional Resources
Authored By
Kelsey Butler
Dietitian NutritionistPublished on: 13/09/2024
Reviewed By
Mohamed Imran Lakhi
MPharm - Lead PharmacistReviewed on: 13/09/2024
© 2013 - 2024 Al Muhsineen Limited. All Rights Reserved. Registered Pharmacy: 34 Halliwell Road, Bolton BL1 8RL. Registered Office: 254 First Floor, Shearbrow, Blackburn, England, BB1 8DS
Patient Login
Don't have an account?
Your account will be automatically created after placing your first order.