7-day weight loss meal plan

Monday Breakfast: rolled oats, chia seeds, and milk overnight oats topped with fresh berries and pumpkin seeds Lunch: pre-made egg-and-vegetable muffins with a basil-and-tomato salad and avocado Snack: Mango-spinach smoothie as a snack Dinner: pesto, mushrooms, peppers, a handful of spinach, and marinated chicken or tempeh on a handmade cauliflower-crust pizza Tuesday Breakfast: banana, kale, frozen cherries, protein powder, flax seeds, and milk smoothie Lunch: sweet potato, cucumber, tomato, corn, olives, and grilled salmon or roasted chickpeas in a mixed green salad Snack: sliced apple with peanut butter Dinner: red lentil dahl served with brown rice and baby spinach. Wednesday Breakfast: Spanish omelette with eggs, potatoes, onions, and peppers, with salsa on the side Lunch: brown rice with a leftover red lentil dahl and fresh spinach Snack: make your trail mix with unsalted, unroasted nuts and dry fruit. Dinner: marinara sauce with chicken or tofu meatballs served with spaghetti squash on a bed of mixed baby greens and Parmesan cheese or nutritional yeast Thursday Breakfast: Yoghurt with fresh fruit and chopped walnuts. Lunch: kale salad with dried cranberries, cherry tomatoes, whole-grain pita chips, and an avocado-mango vinaigrette, topped with a poached egg or marinated seitan. Snack: hummus-dipped carrots, radishes, and cherry tomatoes Dinner: a burger with beef or black beans, lettuce, tomato, and roasted peppers. Friday Breakfast: spinach, homemade granola, walnuts, blueberries, coconut flakes, and a raspberry vinaigrette, with 1–2 hard-boiled eggs for added protein(if needed). Lunch: handmade veggie spring rolls with peanut butter sauce and raw vegetables on the side Snack: cheese-filled whole-wheat crackers or a spicy mashed black bean spread Dinner: Chilli on a bed of greens with wild rice for dinner Saturday Breakfast: Pumpkin pancakes with Greek or plant-based yoghurt, chopped almonds, and fresh strawberries. Lunch: leftover chilli served with wild rice and veggies. Snack: Trail mix with nuts and dried fruits as a snack Dinner: Take shrimp with grilled onions, bell peppers, and guacamole on a corn tortilla. Sunday Breakfast: Overnight oats with chopped pecans, mango, and coconut flakes. Lunch: Chickpea or tuna salad with sliced avocado, apple, and walnuts atop mixed greens Snack: fruit and yoghurt Dinner: Take grilled salmon, potatoes, and sautéed greens.