7-day Diet Plan for Weight Loss
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- September 22, 2024
We bet that, at some point in your life, you must have tried planning your routine and following a disciplined timetable. Remember the sense of achievement and serenity that followed it? Well, if a next-to-no practice like that can give you a dopamine drip, imagine planning a whole week of what you eat!
One can only feel the contentment associated with a diet plan for weight loss when they are plus-sized. However, that does not mean this blog is for those struggling with body dysmorphia; you can also keep on reading if you are a fitness freak.
In this article, we are unfolding the secrets of a seven-day diet plan that can effectively help you shed off some Kgs. Let’s wait no longer and dive straight away into it!
7-day Diet Plan for Weight Loss
Willing to score better on your Fitbit tracker? Well, you must stop putting all your eggs in one basket and focus on your diet plan for weight loss in addition to your daily exercise. Physical work alone cannot win you a body that resembles your favorite celebrity’s body. However, a blend of both can do the miracle!
Here is a week-long diet chart that will help you reduce weight in real-time. Disclaimer: Do not aim for a weight loss of more than two pounds or dipping below1200 calories per day. That will be a disaster for your metabolism, and you may end up in the hospital.
Although the diet plan is only for seven days, but the initial drop may motivate you to stick to the diet plan for weight loss for months or even years. Feed your sense of achievement every week as you get a regular weight drop after you have committed to the diet plan.
But before you actually start following the plan, there is one thing that you must do: go grocery shopping. Another thing that may seem negligible is that you must start the diet on the weekends. You can start with a vegetable soup. That way, you will be preparing your body for a diet-intensive week.
You may also want to shift to a whole-grain diet a few days before you actually start dieting. It is like taking baby steps and then achieving a milestone based on every day’s diet plan. Let us take you through the seven-day diet plan for weight loss suggested by a dietitian nutritionist:
Day 1
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| Green SmoothieIngredients: ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk | 2 Cups of Vegetable Soup | A cup of baby carrots | Four oz salmon with two tablespoons of teriyaki sauce |
| 1 Apple | Sugar snap peas | A cup of steamed carrots | |
| 1 OZ Nut | Two tablespoons hummus | One steamed cup of broccoli+ one teaspoon sesame seeds |
You must bake the salmon for dinner at 200℃ for 10-15 minutes, which solely depends on the thickness of the salmon. Cook it until it is firm to your touch. Steam up the carrots and broccoli following the chopping for five and three minutes, respectively. In total, you will get1226 calories on the first day of your diet.
Day 2
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| Berry SmoothieIngredients:½ banana, ½ cup plain strawberries, 1 cup frozen strawberries, v low-fat Greek yogurt | Two Cups Veggie Soup | Single-cup broccoli & cauliflower | 4 oz grilled chicken, 1 cup roasted Brussels sprouts |
| One Banana | Two tablespoons tzatziki | ½ cup roasted sweet potatoes | |
| One OZ Nut | One tablespoon of olive oil |
Day Three
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| Green smoothie Ingredients:½ banana, ½ cup frozen mango, low-fat Greek yogurt, ½ cup nonfat milk, 1 cup kale, ½ cup plain, ½ small avocado | 3 oz grilled chicken + ½ cup cooked quinoa | One cup of baby carrots & sugar snap peas | Four oz mahi-mahi, One cup of steamed carrots |
| One oz nuts | One tablespoon vinaigrette | Two tablespoons of hummus | One teaspoon of sesame seeds |
| One cup blueberries | Two tablespoons of feta cheese | Two tablespoons teriyaki sauce | |
| One cup of cherry tomatoes & chopped cucumber | One cup steamed broccoli + |
Day Four
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| Overnight Oats with blueberries Ingredients: ½ cup oats,½ cup plain, one tablespoon chia seeds, low-fat Greek yogurt, ½ cup nonfat milk, ½ cup blueberries | 3 oz tuna | 1 cup broccoli & cauliflower | 4 oz grilled chicken |
| One banana | 2 cups mixed greens | Two tablespoons tzatziki | One tablespoon of olive oil |
| 1 oz nuts | One tablespoon vinaigrette | 1 cup roasted Brussels sprouts | |
| 1 cup cherry tomatoes & chopped cucumber | ½ cup roasted sweet potatoes |
Day Five
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| Overnight Oats with blueberries Ingredients:½ cup oats, ½ cup nonfat milk, 1 tablespoon chia seeds, ½ cup blueberries, ½ cup plain, low-fat Greek yogurt, | 3 oz lean deli turkey | 1 cup baby carrots & sugar snap peas | 4 oz shrimp, 1 cup steamed carrots |
| One apple | ¼ avocado | Two tablespoons hummus | One teaspoon of sesame seeds |
| 1 oz nuts | One whole-wheat tortilla | Two tablespoons teriyaki sauce | |
| 1 cup mixed greens | ½ cup cooked brown rice, 1 cup steamed broccoli |
Day Six
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| Two slices of whole-wheat toast | ¼ avocado | Two tablespoons tzatziki | 1 cup roasted sweet potatoes |
| Two hard-boiled eggs | One whole-wheat tortilla | 1 cup broccoli & cauliflower | 4 oz lean steak |
| hot sauce (optional) | One whole-wheat tortilla | 1 cup roasted Brussels sprouts | |
| 1 cup blueberries, 1 oz nuts | 3 oz smoked salmon | One tablespoon of olive oil |
Day Seven
| Breakfast | Lunch | Afternoon Snacks | Dinner |
| One scrambled egg | 3 oz lean deli turkey | 1 cup baby carrots & sugar snap peas | Whatever you Like! |
| ½ cup black beans | 1 cup mixed greens | Two tablespoons hummus | |
| One whole-wheat tortilla | Two slices of whole-wheat bread | ||
| One apple | ¼ avocado | ||
| 1 oz nuts |
Wrapping Up
The seven-day diet plan actually starts days before you sign into your diet plan. It actually includes healthy meals for breakfast, lunch, afternoon snacks, and dinner. All these meals are enough for your inner machinery to keep going without putting up weight.
Looking at the diet plan, you may want to opt for surgical weight loss, which is also a good idea. There are multiple differences between surgical weight loss and diet and exercise. You can look into their pros and cons and decide on which one suits your needs.
