7 Day Diet Plan to Lose Weight

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Losing weight is a common topic among many circle of people specially those who are often trapped inside their office cubicles. I’m sure you yourself have tried so many times to lose a few pounds of weight but instead get the opposite result. Don’t worry if you find yourself stuck in between wanting to lose weight and enjoying that cake your mom made you a few days ago. There are many ways to lose weight without discarding too much of your favorite food. One of them is to have an actual diet plan. And that is what you get in this post. You can click here to download the diet plan as a PDF file to take away and use during the week. It also includes a workout plan that helps make it more effective.

Why a diet plan in the first place? Studies have shown that if you actually list the things you eat, you are more likely to stick to them. It’s a brain trick of sorts and it’s found to always work regardless of age, sex, or level of fitness. We are here to provide you an excellent 7-day diet plan get you started on losing weight naturally.

It is to be worth mentioning that the diet plan will consist of eating mostly fruits and vegetables. Kindly consult your physician if your body is healthy enough to tolerate this sort of reduced-calorie menu for at least a week. Also, be mindful of water intake. You should have at least an extra glass or two of water on top of your daily water intake. Water will also help you keep off the hunger for long periods of time.

If that’s cleared up, then I hope you enjoy our carefully selected meal plan just for you.

Download the 7 Day Diet and Workout Plan. Click here to download it

Day 1

This is your first day so naturally we want to go slow first. Before you do anything, kindly measure your waistline and weigh yourself. List them down on your notebook because you’ll be looking at those measurements after exactly 7 days. It’s important you weigh yourself every morning after you wake up so you won’t influence the scales or the tape.



• Combine 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk in a bowl and serve

• Sandwich:

1 mini whole wheat pita,

3 ounces turkey breast,

1/2 roasted pepper,

1 teaspoon light mayonnaise,


• 1 stick part-skim mozzarella string cheese
• 2 kiwifruits

• 4 ounces broiled flounder or sole
• Tomato and cheese:

2 sliced plum tomatoes

Sprinkle with 2 tablespoons grated Parmesan cheese

Broil until just golden
• 1 cup cooked couscous
• 1 cup steamed broccoli
• 1 fat-free pudding cup


Day 2

Day 1 wasn’t so bad. Now let’s try to get a bit adventurous. We’ll start our day with a nice old smoothie and end it with a good serving of chicken and potatoes. It’s not so bad and it will only feel weird but it’s healthy for you, we promise!



• Smoothie:

Blend 1 cup frozen berries,

1/2 banana,

8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine

• 1 cup vegetarian vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa
• 6 ounces light yogurt
• 15 grapes

• BBQ chicken:

Brush 4 ounces boneless, skinless breast with barbecue sauce

• 1/2 cup vegetarian baked beans
• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill


Day 3

How you doing so far? That chicken last night was made to make sure you don’t have a bad morning. Now let’s start out with a big serving of healthy and yummy oatmeal. We’ll have some good old fashioned, diet-friendly chicken salad for lunch and end the day with shrimps and potatoes! Yummy but but guilt-free!



• Oatmeal:

Cook the following together:

1/2 cup quick-cooking oats

3/4 cup fat-free milk;

1/2 apple, chopped;

1 teaspoon honey;

a pinch of cinnamon

• Chicken salad:

Toss the following ingredients:

4 ounces shredded skinless roast chicken breast

1/4 cup sliced red grapes,

1 tablespoon slivered almonds,

1 tablespoon light mayonnaise,

1 tablespoon fat-free sour cream.

Serve over lettuce.
• 1 banana

• 4 ounces steamed shrimp
• Hot salsa potato:

1 baked potato

Top with 3 tablespoons salsa

Finally add 1 tablespoon fat-free sour cream
• 3 cups spinach, steamed
• 1 low-fat frozen fudge bar


Day 4

You can try to see if you’re losing weight now. If you followed the diet to the bone so far, you should’ve lost 4 lbs. by now.



• Microwaveable English muffin:

1/2 toasted English muffin

1/2 small apple, sliced,

1 ounce shredded reduced-fat cheese

Microwave 30 seconds, high setting
• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

• 1 cup tomato soup
• Sandwich:

1 mini whole wheat pita,

3 ounces thinly sliced roast beef,

1 teaspoon horseradish,


tomato slices,

• 1 cup raw veggies
• 1 pear

• 3 ounces poached salmon
• Slaw:


1 1/4 cups coleslaw mix

2 sliced green onions

2 tablespoons fat-free dressing
• 3/4 cup cooked brown rice
• 1/2 cup pineapple chunks in juice


Day 5

Love Cheerios? Good! Because we’ll be having them today. We’ll also be serving some yummy Quesadillas for lunch and roasted pork for dinner!



• Mix togethet 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk in a bowl and serve

• Quesadilla:

Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla.

Sprinkle on 1 ounce shredded reduced-fat cheese.

Top with salsa and another tortilla;

microwave 45 seconds, high setting
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
• Cucumber spears

• 3 ounces roasted pork tenderloin
• 1 cup baked acorn squash, mashed with a pinch of cinnamon
• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing
• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries


Day 6

Today’s menu would involve a delectable sandwich for breakfast, a different kind of tuna sandwich for lunch, and yummy Jambalaya! Did you know peanut butter is actually a great snack on its own? It has lots of benefits for the body and you should definitely eat more of this yummy spread!



• Banana-Waffle Peanut Butter Sandwich

1 toasted frozen waffle,

spread with 1 tablespoon peanut butter

topped with 1/2 sliced banana
• 8 ounces fat-free milk

• Tuna pita:

1 mini whole wheat pita,

2 ounces water-packed light tuna,

1 tablespoon light mayonnaise,


cucumber and onion slices
• 10 baby carrots
• 6 ounces light yogurt mixed with 1/2 banana

• Jambalaya:

Combine 3/4 cup cooked brown rice;

1/2 cup corn;

2 ounces cooked turkey sausage, sliced;

1/3 cup salsa;

1/4 cup canned kidney beans.

Heat through.
• 3 cups spinach, steamed
• 1 medium apple


Day 7

Congratulations! Today is the last day! I’m sure you’ve probably been waiting for the entire week for this day to come. After today, measure your weight and waistline. I guarantee you would’ve lost at least 10 lbs. (or even more!) if you followed the menu carefully.



• Healthy English Muffin:

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced;

1 tomato slice;

1/2 cup steamed spinach, drained;

1 poached egg
• 1 grapefruit

• Black bean salad:

Toss: 1/2 cup canned black beans,

1/2 cup mandarin orange sections,

chopped red bell peppers,

red onion,


1 teaspoon vinegar.

Serve over salad greens.

• 1 mini whole wheat pita

• 1 pear

• 3 ounces broiled or grilled flank steak

• 1 baked sweet potato with 1 teaspoon light margarine

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice



Don’t forget to download the 7 Day Plan here. It also includes a free 7 Day Workout plan to get you started on your weight loss journey.

Losing weight is never easy. It takes a lot of guts and determination to skip out on your favorite snacks and sodas. But it’s all worth it after you see and feel the results. These meals are carefully planned to make you lose up to 10 pounds in one week. In just a week’s time you are guaranteed to feel lighter and be visibly slimmer.

Expect your body to be able to fit in to some old clothes you probably never wore since you gained so much weight. The important thing is to have a good follow through so you won’t gain the weight back again.


Recipes and menu courtesy of Good Housekeeping

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