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7 Day Diet Plan For Weight Loss


 

This simple eating plan can help you lose weight, eat well, and feel fantastic. This easy 1,200-calorie meal plan is specifically designed to keep you energised and full while consuming less calories, allowing you to lose a healthy 1 to 2 pounds each week. 

 Each day of this seven-day diet plan includes the finest meals for weight reduction—high protein, high fibre foods, a combination that research suggests can aid in weight loss by keeping you feeling fuller for longer. It also intelligently distributes calories throughout the day to keep you feeling energised and avoid feeling hungry.

 This meal plan should be used as a guide, and we urge you to modify it to meet your specific needs. The calorie counts are displayed next to each meal, allowing you to quickly switch ingredients in and out as needed. And, rather than focusing on a precise calorie number, pay attention to your hunger and fullness indicators. So, if you're too hungry or lack energy at this calorie level, try 1,500 or 2,000 calories. Combine this nutritious eating plan with regular exercise to enhance the weight reduction results. 

 

How to Meal Prep Your Week of Meals

- Make a batch of Baked Banana-Nut Muesli Cups to serve for breakfast on Days 1–3. Freeze any leftovers. Use reusable silicone baking cups to make cleaning easier!
- Prepare a batch of Chipotle-Lime Cauliflower Taco Bowls for lunch on Days 2–5. Store in airtight containers to stay fresh for a week.
- Hard boil three eggs for snacks on days two, five, and six. Store in a reusable silicone bag.

 

Day 1

Breakfast (271 calories) 

- 1 Serving Baked Banana-Nut Oatmeal
- 1 Medium Size Apple

Snack

  1 Clementine

Lunch (325 calories) 

- 1 Serving Veggie & Hummus Sandwich

Snack (105 calories) 

- 1 Medium Sized Banana

Dinner (468 calories) 

- 1 serving sheet-pan chicken fajita bowls with 1/2 cup cooked brown rice.
 
 Daily Totals: 1,203 calories, 66 g protein, 177 g carbohydrate, 34 g fiber, 32 g fat, 1,186 mg sodium
 
 

Day 2

Total Calories In Breakfast (271 calories) 

- 1 Serving Baked Banana-Nut Oatmeal Cups
- 1 Medium Sized Apple

Snack between breakfast and lunch (192 calories)

- 1 oz. Cheddar cheese
- 1 Hard boilded egg

Lunch (344 calories) 

- 1 Serving of Chipotle-Lime Cauliflower Taco Bowls

Snack between lunch and dinner (35 calories)

- 1 Clementine

Dinner (373 calories) 

- 1 Serving Zucchini-Chickpea Veggie Burgers With Tahini-Ranch Sauce
  
Daily Totals: 1,215 calories, 45 g protein, 158 g carbohydrate, 30 g fiber, 50 g fat, 1,488 mg sodium 
 
 

Day 3

 

Breakfast (271 calories) 

- 1 Serving of Baked Banana-Nut Oatmeal
- 1 Medium Apple

Snack between breakfast and lunch (70 calories) 

- 2 Clementines

Lunch (344 calories)

- 1 Serving Chipotle-Lime Cauliflower Taco Bowls

Snack between Lunch and dinner (105 calories)

 - 1 Medium Banana

Dinner (401 calories) 

- 1 Serving Easy Salmon Cakes Over 2 Cups Baby Spinach
 
Daily Totals: 1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 mg sodium  


 

Day 4 

 

Breakfast (287 calories) 

- 1 Serving Muesli Wiith Raspberries

Snack (35 calories) 

- 1 Clementine

Lunch (344 calories) 

 - 1 Serving Chipotle-Lime Cauliflower Taco Bowls

Snack (32 calories) 

- One and half cup raspberries

Dinner (521 calories) 

- 1 Serving chicken and cucumber lettuce wraps with peanut sauce 

Daily Totals: 1,220 calories, 62 g protein, 159 g carbohydrate, 42 g fiber, 46 g fat, 1,109 mg sodium
 
 

Day 5

 

Breakfast (287 calories) 

 - 1 Serving Muesli Wiith Raspberries

Snack (135 calories) 

 - 1/2 oz. Cheddar cheese
 - 1 Hard Boilded Egg

Lunch (344 calories) 

  - 1 Serving Chipotle-Lime Cauliflower Taco Bowl

Dinner (454 calories) 

 - 1 serving Spinach Ravioli with Artichokes & Olives
 
 Daily Totals: 1,220 calories, 51 g protein, 161 g carbohydrate, 39 g fiber, 49 g fat, 1,478 mg sodium
 
 

Day 6

 

Breakfast (287 calories) 

 - 1 Serving Muesli Wiith Raspberries

Snack (95 calories) 

- 1 Small to medium size apple

Lunch (325 calories)

 1 serving Veggie & Hummus Sandwich

Snack (77 calories) 

 - 1 hard-boiled egg

Dinner (405 calories) 

- 1 serving Curried Sweet Potato & Peanut Soup
- 1 (1-inch) slice whole-wheat baguette
 
 Daily Totals: 1,190 calories, 47 g protein, 168 g carbohydrate, 38 g fiber, 46 g fat, 1,281 mg sodium 
 
 

Day 7

Breakfast (285 calories) 

- 1 serving "Egg in a Hole" Peppers with Avocado Salsa

Lunch (345 calories) 

 - 1 serving Curried Sweet Potato & Peanut Soup

Snack (220 calories) 

 - 1 cup raspberries
 -  1 oz. dark chocolate

Dinner (371 calories) 

- 1 serving Spinach & Artichoke Dip Pasta
 
 Daily Totals: 1,221 calories, 47 g protein, 139 g carbohydrate, 32 g fiber, 58 g fat, 1,741 mg sodium

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