7 Day Diet Plan for Weight Loss

Here’s a 7-day diet plan for weight loss that is balanced, nutrient-dense, and easy to follow. This plan includes high-protein, fiber-rich foods to keep you full while maintaining a caloric deficit.

🔹 Day 1: High-Protein Start

Breakfast: Scrambled eggs with spinach & whole-grain toast 🍳🥬🍞
Snack: Greek yogurt with berries 🍓
Lunch: Grilled chicken salad with mixed greens & olive oil dressing 🥗
Snack: Handful of almonds & green tea ☕
Dinner: Grilled salmon with quinoa & steamed broccoli 🐟🥦

🔹 Day 2: Fiber & Hydration

Breakfast: Oatmeal with chia seeds & banana 🍌🥣
Snack: Cucumber & mint detox water 🥒💧
Lunch: Lentil soup with whole-grain crackers 🍲
Snack: Apple slices with peanut butter 🍏🥜
Dinner: Stir-fried tofu with brown rice & veggies 🍚🌶️

🔹 Day 3: Low-Carb Boost

Breakfast: Avocado & boiled eggs on whole-wheat toast 🥑🍞
Snack: Cottage cheese with flaxseeds
Lunch: Grilled shrimp & veggie stir-fry 🍤
Snack: Handful of walnuts & green tea
Dinner: Baked chicken breast with roasted sweet potatoes & steamed asparagus 🍠🍗

🔹 Day 4: Gut Health & Detox

Breakfast: Greek yogurt with flaxseeds & honey 🍯
Snack: Herbal tea & a handful of mixed nuts
Lunch: Chickpea & vegetable curry with brown rice 🍛
Snack: Carrot & hummus sticks 🥕
Dinner: Baked salmon with sautéed spinach & quinoa

🔹 Day 5: Protein & Fiber-Focused

Breakfast: Scrambled eggs with mushrooms & whole-grain toast 🍄🍳
Snack: Handful of sunflower seeds
Lunch: Grilled turkey & avocado wrap 🌯
Snack: Green smoothie (spinach, banana, almond milk) 🥬🍌
Dinner: Grilled fish with roasted Brussels sprouts

🔹 Day 6: Balanced Energy

Breakfast: Chia pudding with mixed nuts & berries 🍓🥥
Snack: Herbal tea & walnuts
Lunch: Quinoa bowl with black beans, avocado & salsa 🥑🌮
Snack: Cottage cheese with cucumber slices
Dinner: Chicken stir-fry with cauliflower rice

🔹 Day 7: Light & Nutrient-Packed

Breakfast: Smoothie (spinach, Greek yogurt, banana, chia seeds)
Snack: Handful of almonds
Lunch: Grilled tofu salad with olive oil dressing
Snack: Dark chocolate (small piece) & green tea 🍫
Dinner: Baked cod with steamed broccoli & sweet potato

✅ Additional Tips for Success:

✔️ Drink plenty of water (at least 2–3L per day).
✔️ Avoid sugary drinks & processed foods.
✔️ Eat mindfully & control portions.
✔️ Exercise daily (walking, strength training, yoga).

Would you like a grocery list for this plan?