Ditch Boredom, Embrace Results: A 7-Day Meal Plan for FAST Weight Loss Without Starving Yourself

Listen up, RoxStar! Because guess what? You’re already amazing just the way you are. Your worth isn’t tied to a number on a scale—it’s about feeling fantastic in your own skin. Now, if you’re ready to embrace a journey towards greater health, I’ve got your back.

And hey, if shedding a few pounds is part of that journey, that’s cool too. But remember, it’s not about conforming to society’s standards; it’s about embracing a lifestyle that makes you feel vibrant and alive.

So, here’s the deal: I’ve crafted a 7-day diet plan that’s not about deprivation but about eating to be lean—because health is wealth, my friend. And let’s be clear, this isn’t some crash diet; it’s a roadmap to nourishing your body and soul.

7-Day Menu for Weight Loss

Let’s talk about freedom in nourishment! This isn’t your typical restrictive meal plan—no way! We’re diving into a lifestyle that celebrates balance and vitality. You’ll be enjoying three hearty meals and two satisfying snacks each day.

And guess what? No need to stress about counting every calorie.

We’re all about embracing a mix of macronutrients with 45 percent carbs, 30 percent protein, and 25 percent healthy fats in each dish.

Now, let’s chat about beverages. Hydration is key, Roxsar! Stick to the refreshing choices of coffee, tea, and water—keeping it light, low-cal, and oh-so-nourishing.

But here’s the real secret sauce: physical activity.

To kick your weight loss journey into high gear and sculpt that healthy, robust body, follow the Centers for Disease Control’s advice. Aim for 150 minutes of moderate-intensity physical activity and sprinkle in two days of muscle-strengthening activities.

That’s the magic recipe to accelerate those fitness goals and unveil the strong, empowered version of yourself!

If you want a kick-butt workout program to go along with this diet, click here to get my 21 Day fat shredding program that will have you MELTING away fat like crazy!

Day 1

Breakfast:

1/2 cup egg whites scrambled with

  • 1 teaspoon olive oil
  • 1 teaspoon chopped basil
  • 1 teaspoon grated Parmesan
  • and 1/2 cup cherry tomatoes

1 slice whole-grain toast

1/2 cup blueberries

Snack:

1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

Large Healthy Salad made with:

  • 3/4 cup cooked couscous
  • 4-5 ounces chopped grilled chicken breast
  • 1 tablespoon shredded low-fat feta cheese
  • diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper)
  • 1 teaspoon chopped cilantro
  • and 1 tablespoon fat free vinaigrette

Snack:

2 tablespoons hummus and 6 baby carrots

Dinner:

4-5 ounces grilled salmon

1 cup wild rice with 1 tablespoon slivered toasted almonds

1 cup wilted baby spinach with

  • 1 teaspoon each olive oil
  • balsamic vinegar
  • and 1 tablespoon grated Parmesan

1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnuts

Day 2

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk

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1 cup blueberries

Snack:

1/2 cup low-fat ricotta cheese with

  • 1/2 cup raspberries
  • 1 tablespoon chopped pecans

Lunch:

Quesadilla made with

  • two small corn tortillas
  • 1/2 cup low-sodium black beans (rinsed)
  • and 3 tablespoons low-fat jack or cheddar cheese

1/2 cup diced watermelon

Snack:

1/2 cup low-fat cottage cheese with 1/2 cup salsa

Dinner:

5-6 ounces of roasted/baked chicken or turkey breast

3/4 cup roasted cauliflower and broccoli florets

3/4 cup brown rice

1 cup spinach salad with 1 tablespoon balsamic vinaigrette

Day 3

Breakfast:

Omelet made with

  • 4 egg whites and 1 whole egg
  • 1/4 cup chopped broccoli
  • 2 tablespoons each black beans
  • diced onion, diced mushrooms,
  • and 1/2 cup fresh salsa

Snack:

1/2 cup plain Greek yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

Salad made with

  • 2 cups chopped Romaine
  • 4-5 ounces grilled chicken
  • 1/2 cup chopped celery
  • 1/2 cup diced mushrooms
  • 2 tablespoons feta cheese
  • and 1 tablespoon low-fat Caesar dressing

1 medium nectarine

Snack:

1 low-fat mozzarella string cheese stick

1 medium orange

Dinner:

4 ounces shrimp, grilled or sautéed with

  • 1 teaspoon olive oil
  • 1 teaspoon chopped garlic

1 medium artichoke, steamed

1/2 cup couscous with

  • 2 tablespoons diced bell pepper
  • 1/4 cup garbanzo beans
  • 1 teaspoon chopped fresh cilantro
  • 1 tablespoon honey mustard dressing

Day 4

Breakfast:

Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 banana, sliced

1 wedge canteloupe

Snack:

Yogurt parfait made with

  • 1 cup plain greek yogurt
  • 2 tablespoons sliced strawberries or raspberries
  • 2 tablespoons slivered almonds

Lunch:

Wrap made with

  • 4 ounces thinly sliced lean roast beef
  • one 6-inch whole wheat tortilla
  • 1/4 cup shredded lettuce
  • 3 medium tomato slices
  • 1 teaspoon horseradish
  • 1 teaspoon Dijon mustard

1/2 cup black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing

Snack:

Baby carrots with 2 tablespoons guacamole

Dinner:

4 ounces grilled halibut

1/2 cup sliced mushrooms sautéed with

  • 1 teaspoon olive oil
  • 1/4 cup chopped yellow onion
  • 1 cup green beans

Salad made with

  • 1 cup arugula
  • 1/2 cup halved cherry tomatoes
  • 1 teaspoon balsamic vinaigrette

1/2 cup plain greek yogurt, 1 tablespoon chopped pecans and dash cinnamon

Day 5

Breakfast:

Burrito made with:

  • 1 medium whole wheat tortilla
  • 4 scrambled egg whites
  • 1 teaspoon olive oil
  • 1/4 cup black beans
  • 2 tablespoons salsa
  • 2 tablespoons grated low-fat cheddar
  • and 1 teaspoon fresh cilantro

1 cup mixed melon

Snack:

2 tablespoons nut butter

1 medium apple

Lunch:

4-6oz Grilled Chicken or Turkey Breast

Salad made with

  • 1 cup baby spinach
  • 1/4 cup halved cherry tomatoes
  • 1/2 cup cooked lentils
  • 2 teaspoons grated Parmesan
  • and 1 tablespoon vinaigrette dressing

Snack:

1 low-fat mozzarella string cheese stick

1 cup red grapes

Dinner:

5-6 ounces grilled wild salmon

1/2 cup brown or wild rice

2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

1 sliced pear

Day 6

Breakfast:

Frittata made with

  • 3 large egg whites
  • 2 tablespoons diced bell peppers
  • 2 teaspoons chopped spinach
  • 2 tablespoons part-skim shredded mozzarella
  • 2 teaspoons pesto

1/2 cup fresh raspberries

Snack:

1/2 cup greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

4 ounces sliced turkey breast

Tomato-cucumber salad made with

  • 5 slices tomato
  • 1/4 cup sliced cucumber
  • 1 teaspoon fresh chopped thyme
  • 1 tablespoon vinaigrette dressing

1 medium orange

Snack:

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup greek yogurt, and 1/4 cup sliced strawberries, handful spinach, ice

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Dinner:

4 ounces red snapper baked with

  • 1 teaspoon olive oil
  • 1 teaspoon lemon juice
  • 1/2 teaspoon no-sodium seasoning (Mrs. Dash or similar)

1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan

1 cup steamed green beans with 1 tablespoon slivered almonds

Day 7

Breakfast:

1 whole-grain toaster waffle with 2 tablespoons nut butter

3/4 cup berries

Snack:

1/4 cup low-fat cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

Salad made with

  • 2 cups baby spinach
  • 4 ounces grilled chicken
  • 1 tablespoon chopped dried cranberries
  • 3 slices avocado
  • 1 tablespoon slivered walnuts,
  • 2 tablespoons vinaigrette

1 apple

Snack:

1/4 cup plain Greek yogurt with 1 tablespoon ground flaxseed and 1/4 cup blueberries

Dinner:

4-5 ounces lean pork tenderloin cut into bite-sized pieces stir-fried with onions, garlic, broccoli, and bell pepper

1/2 cup brown rice

5 medium tomato slices topped with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

How to Make Meal Prep EASY for the Week

  • Shop for all the ingredients you’ll need in advance using my handy shopping list.
  • Grill all the chicken breasts at once, and store them in a sealed container in the refrigerator until ready to use.
  • Turn your steel-cut oats into easy overnight oats by preparing them the night before and storing them in the fridge. Serve cold or warm in the microwave before eating.
  • Cook the couscous and rice ahead of time, store them in the refrigerator, and reheat them when ready to use.
  • Chop vegetables and make salads early in the day for quick and easy dinner prep.
  • Cut up melons and fruits the night before, store them in an air-tight container, and refrigerate.
  • Chop and slice proteins in advance to make the salad and stir fry prep faster and easier.

Alternatives for Vegetarians and Those With Dietary Restrictions

While many of the meals on this list include meat and fish proteins, these dishes can easily become vegetarian-friendly with substitutes like tofu, beans, veggie burgers, and other plant-based options.

Replace skim milk with almond, soy, or oat milk if you have lactose intolerance, and stick with hard cheeses like Swiss, Parmesan, and cheddar. Those with gluten sensitivity can replace wheat grains with quinoa or millet, and use gluten-free bread and crackers in place of wheat bread tortillas.

My shopping list has some wonderful alternatives for vegans and vegetarians! So be sure to use that to successfully swap out any of the protein items on the plan.

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