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7-Day Weight-Loss Meal Plan


Lose 1-2 pounds per week with this healthy calorie weight-loss meal plan

In this calorie, weight-loss meal plan, 7 days of healthy meals and snacks were carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied. We focused on satisfying foods to help keep you from feeling hungry. There are lots of high-fiber whole grains, fruits, and veggies which help fill you up. This meal plan also packs in muscle-building protein from foods like beans, Greek yogurt, and chicken.

The recipes are quick, easy to prepare and use regular everyday food, so you won’t break the bank doing your grocery shopping. Couple this healthy meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week. With the meal planning already complete, all that’s left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow our simple 1,200-calorie meal plan for a month.

Day 1

Breakfast (274 calories)
Yogurt with Blueberries & Honey
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 tsp. honey
Top yogurt with blueberries & honey.
• 1 1/2 Tbsp. almonds on the side
A.M. Snack (90 calories)
• 1/2 medium green bell pepper, sliced
• 3 Tbsp. hummus
Lunch (330 calories)
White Bean & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 1/2 avocado, mashed
• 1/4 cup white beans, mashed
• Salt and pepper
Top toast with avocado and white beans. Season with a pinch each of salt and pepper, and if desired, crushed red pepper.
• 2 cups mixed greens dressed with 1 tsp. olive oil & 2 tsp. red-wine vinegar
P.M. Snack (48 calories)
• 3/4 cup raspberries
Dinner (476 calories)
• 1 serving Creamy Chicken & Mushrooms
• 1 cup Balsamic-Parmesan Roasted Cauliflower
Daily Total: 1,218 calories, 78 g protein, 95 g carbohydrates, 31 g fiber, 64 g fat, 1,301 mg sodium.

Day 2

Breakfast (291 calories)
• 1/2 cup rolled oats, cooked in 1 cup low-fat milk
• 1/3 cup raspberries, fresh or frozen
• 1 tsp. maple syrup
• Pinch of cinnamon
Cook oats and top with raspberries, maple syrup and a pinch of cinnamon.
A.M. Snack (78 calories)
• 1 hard-boiled egg
• 1 tsp. hot sauce
Peel egg and cut in half. Season with hot sauce and a pinch each of salt and pepper.
Lunch (354 calories)
• 1 serving Apple & Cheddar Pita Pockets
P.M. Snack (25 calories)
Easy Cucumber Salad
• 1 1/2 cups sliced cucumber
• 1 tsp. lemon juice
• Salt, pepper & dried dill to taste
Toss cucumber with lemon juice, salt, pepper, and dill.
Dinner (472 calories)
• 1 serving Stuffed Sweet Potato with Hummus Dressing
Make-Ahead Tip: Save 1/4 cup black beans to have for lunch on Day 4.
Daily Total: 1,220 calories, 56 g protein, 192 g carbohydrates, 37 g fiber, 29 g fat, 1,955 mg sodium.

Day 3

Breakfast (290 calories)
Peanut-Butter Banana Toast
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter
• 1 medium banana, sliced
Top toast with peanut butter and banana.
A.M. Snack (102 calories)
Cinnamon Pears
• 1 medium pear
• 1 tsp. cinnamon
Slice the pear and sprinkle with cinnamon.
Lunch (340 calories)
• 4 cups Fig & Goat Cheese Salad
P.M. Snack (32 calories)
• 1/2 cup raspberries
Dinner (453 calories)
• 1 serving Citrus Poached Salmon with Asparagus
• 3/4 cup cooked quinoa seasoned with salt & pepper to taste
Serve salmon and asparagus over quinoa.
• 1 Tbsp. dark chocolate chips, to enjoy after dinner.
Make-Ahead Tip: Save 1/2 cup quinoa to have for lunch on Day 4 and 1/2 cup to have for lunch on Day 6.
Daily Total: 1,217 calories, 52 g protein, 153 g carbohydrates, 30 g fiber, 48 g fat, 996 mg sodium

Day 4

Breakfast (269 calories)
Greek Yogurt with Fruit & Nuts
• 1 cup nonfat plain Greek yogurt
• 3 dried apricots, chopped
• 2 Tbsp. chopped walnuts
• 1 tsp. maple syrup
Top yogurt with apricots, walnuts & maple syrup
• 1 medium orange
A.M. Snack (90 calories)
• 3 Tbsp. hummus
• 1/2 green bell pepper, sliced
Lunch (338 calories)
Black Bean Quinoa Bowl with Hummus Dressing
• 1/2 cup cooked quinoa
• 1/4 cup black beans
• 1/4 avocado, diced
• 3 Tbsp. pico de gallo or salsa
• 2 Tbsp. chopped cilantro

To make dressing: Combine 3 Tbsp. hummus with 1 Tbsp. each lime juice and warm water. Add more water, if needed, for the desired consistency.
Combine quinoa, black beans, avocado, pico de gallo (or salsa) and cilantro in a bowl. Top with hummus dressing and, if desired, hot sauce.

P.M. Snack (95 calories)
Cinnamon Apples
• 1 medium apple
• 1 tsp. cinnamon
Slice apple and sprinkle with cinnamon.
Dinner (414 calories)
• 2 cups Balsamic Berry Vinaigrette Winter Salad
• 5 oz. cooked chicken breast
Top the salad with the chicken.
Daily Total: 1,206 calories, 92 g protein, 132 g carbohydrates, 28 g fiber, 39 g fat, 1,116 mg sodium

Day 5

Breakfast (274 calories)
Yogurt with Blueberries & Honey
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 tsp. honey
Top yogurt with blueberries & honey.
• 1 1/2 Tbsp. almonds on the side
A.M. Snack (78 calories)
• 1 hard-boiled egg
• 1 tsp. hot sauce
Peel egg and cut in half. Season with hot sauce and a pinch each of salt and pepper.
Lunch (355 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
• 2 tsp. balsamic vinegar
• 1 tsp. olive oil
• 1 6-inch whole-wheat pita bread, toasted
• 1/4 cup hummus
Combine greens, cucumber, and carrot and toss with vinegar and oil. Season with a pinch each salt and pepper. Serve with the toasted pita bread and hummus.
P.M. Snack (69 calories)
• 3/4 cup raspberries
• 1/4 cup blueberries
Dinner (442 calories)
• 1 serving Roasted Root Vegetables with Goat Cheese Polenta
Make-Ahead Tip: Save 1 cup of roasted root vegetables to have for tomorrow’s lunch.
Daily Total: 1,217 calories, 56 g protein, 139 g carbohydrate, 29 g fiber, 54 g fat, 1,765 mg sodium

Day 6

Breakfast (286 calories)
• 1/2 cup rolled oats, cooked in 1 cup low-fat milk
• 1/4 cup raspberries, fresh or frozen
• 1 tsp. maple syrup
• Pinch of cinnamon
Cook oats and top with raspberries, maple syrup and cinnamon.
A.M. Snack (62 calories)
• 1 medium orange
Lunch (351 calories)
• 1 serving Roasted Veggie & Quinoa Salad
P.M. Snack (74 calories)
• 1/4 cup blueberries
• 2 tsp. dark chocolate chips
Dinner (450 calories)
• 3 1/2 cups Vegetable Weight Loss Soup
Daily Total: 1,222 calories, 51 g protein, 168 g carbohydrates, 35 g fiber, 44 g fat, 1,302 mg sodium

Day 7

Breakfast (262 calories)
• 2 1/2 cups Baby Kale Breakfast Salad with Bacon & Egg
A.M. Snack (102 calories)
Cinnamon Pears
• 1 medium pear
• 1 tsp. cinnamon
Slice the pear and sprinkle with cinnamon.
Lunch (337 calories)
• 2 cups Vegetable Weight Loss Soup
P.M. Snack (64 calories)
• 1 cup raspberries
Dinner (456 calories)