Losing weight doesn’t have to be confusing or extreme. With the right weight loss diet plan, you can shed fat while still enjoying delicious, satisfying meals. This 7-day weekly diet plan is designed to promote effective weight loss, combining balanced nutrition, manageable calorie intake, and easy-to-follow recipes.
Let’s jump into the full plan that has helped thousands achieve real results!
⚖️ Guidelines Before You Start
- Target Calories: 1200–1500 kcal/day (adjust for your activity level & body size)
- Hydration: Drink 8–10 glasses of water daily
- No added sugar or deep-fried foods
- Stick to home-cooked meals as much as possible
🛒 Grocery List for the Week
- Proteins: Eggs, paneer, tofu, chicken breast, Greek yogurt, lentils
- Grains: Oats, brown rice, whole wheat roti, quinoa
- Veggies: Spinach, cucumber, carrots, bell peppers, broccoli, tomatoes
- Fruits: Apples, bananas, papaya, berries, oranges
- Healthy Fats: Almonds, walnuts, chia seeds, olive oil
- Others: Green tea, herbal teas, lemon, spices, rock salt
🗓️ 7-Day Weight Loss Diet Plan
Day 1
- Breakfast: Oatmeal with apple slices + chia seeds (250 kcal)
- Mid-morning: 1 boiled egg (70 kcal)
- Lunch: Grilled chicken salad + lemon dressing (350 kcal)
- Snack: Green tea + 5 almonds (100 kcal)
- Dinner: Moong dal + sautéed spinach + 1 roti (400 kcal)
Day 2
- Breakfast: Smoothie with banana, spinach, and protein powder (300 kcal)
- Snack: Cucumber sticks + hummus (80 kcal)
- Lunch: Brown rice + mixed veggie curry (400 kcal)
- Snack: Herbal tea + 1 orange (90 kcal)
- Dinner: Grilled paneer with roasted veggies (350 kcal)
Day 3
- Breakfast: Boiled eggs (2) + whole wheat toast (300 kcal)
- Snack: Papaya bowl (80 kcal)
- Lunch: Quinoa salad with chickpeas and veggies (400 kcal)
- Snack: Buttermilk (low salt) (60 kcal)
- Dinner: Tofu stir fry + 1 multigrain roti (350 kcal)
Day 4
- Breakfast: Poha with veggies (250 kcal)
- Snack: Green tea + 5 walnuts (120 kcal)
- Lunch: Rajma curry + brown rice + salad (450 kcal)
- Snack: Coconut water + cucumber slices (90 kcal)
- Dinner: Grilled fish (or paneer) + steamed broccoli (300 kcal)
Day 5
- Breakfast: Smoothie bowl with oats, banana & berries (300 kcal)
- Snack: 1 boiled egg (70 kcal)
- Lunch: Tofu curry + quinoa + salad (400 kcal)
- Snack: Green tea + 1 apple (100 kcal)
- Dinner: Mixed lentil soup + sautéed carrots (350 kcal)
Day 6
- Breakfast: Vegetable upma (250 kcal)
- Snack: Herbal tea + 5 almonds (100 kcal)
- Lunch: Chicken breast + boiled veggies + lemon (400 kcal)
- Snack: Greek yogurt (plain) (100 kcal)
- Dinner: Palak paneer + 1 roti + cucumber salad (350 kcal)
Day 7
Dinner: Mixed vegetable soup + stir-fried tofu (350 kcal)
Breakfast: Oats with banana + cinnamon (300 kcal)
Snack: Green tea + 1 orange (90 kcal)
Lunch: Chana masala + brown rice + salad (400 kcal)
Snack: Lemon water + roasted chana (100 kcal)
