7 daysBeginner friendlyMeal-prep friendly

7 Day Diet Plan for Weight Loss

For anyone who wants one clear week to follow — a structured start that removes daily decisions and builds a repeatable routine.

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This 7 day diet plan for weight loss takes the guesswork out of the first week. Every day is built from the same reliable pattern — protein at each meal, vegetables at lunch and dinner, fruit and yogurt for snacks, and about 1,500 calories in total — so you can focus on following it rather than planning it.

The week is deliberately simple and repeatable. Most dinners make enough for two, so you can cook once and eat twice. If a specific day does not appeal to you, swap it for another day; the daily calorie total stays close, and consistency matters far more than perfection.

Portion guide

This week is sized near 1,500 calories per day. Add 1 oz (28 g) of protein and 1/2 cup (90 g) of grains per meal if you need closer to 1,800, or trim grains and one snack to work closer to 1,300.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Greek yogurt with berries and oats375 1 cup (226 g) nonfat Greek yogurt, 1/2 cup (75 g) berries, 1/4 cup (20 g) rolled oats, 1 tsp honey P 26 g · C 48 g · F 5 g	Grilled chicken salad with whole-grain roll520 5 oz (142 g) chicken, 3 cups (85 g) mixed greens, tomato, cucumber, 1 tbsp (15 ml) olive oil vinaigrette, 1 small whole-grain roll (45 g) P 44 g · C 40 g · F 20 g	Baked salmon with quinoa and asparagus450 5 oz (142 g) salmon, 3/4 cup (130 g) quinoa, 1 1/2 cups (150 g) asparagus P 36 g · C 36 g · F 18 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1500 kcal
Tuesday	Veggie egg scramble with toast375 2 eggs, 1 cup (30 g) spinach, tomato, 1 slice (28 g) whole-grain toast P 24 g · C 30 g · F 18 g	Turkey hummus wrap with fruit525 1 whole-wheat tortilla (60 g), 4 oz (113 g) turkey, 3 tbsp (45 g) hummus, spinach, 1 orange (140 g) P 38 g · C 56 g · F 17 g	Turkey chili with brown rice445 2 cups (480 g) turkey chili over 3/4 cup (135 g) brown rice P 36 g · C 50 g · F 10 g	Carrots with hummus130 1 cup (110 g) carrots, 3 tbsp (45 g) hummus P 4 g · C 14 g · F 7 g Greek yogurt70 1/2 cup (120 g) yogurt P 11 g · C 4 g · F 0 g	1545 kcal
Wednesday	Overnight oats with banana and chia380 1/2 cup (40 g) oats, 3/4 cup (180 ml) skim milk, 1/2 banana (60 g), 1 tsp chia seeds P 16 g · C 60 g · F 8 g	Lentil soup with pita and salad520 2 cups (480 g) lentil soup, 1 whole-wheat pita (60 g), side salad with 1 tsp olive oil P 26 g · C 76 g · F 12 g	Chicken stir-fry with rice450 5 oz (142 g) chicken, 2 cups (200 g) stir-fry vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) teriyaki P 42 g · C 46 g · F 10 g	Popcorn90 3 cups (24 g) popcorn P 3 g · C 18 g · F 1 g Hard-boiled egg70 1 large egg (50 g) P 6 g · C 1 g · F 5 g	1510 kcal
Thursday	Banana protein smoothie375 1 scoop (30 g) whey, 1 banana (118 g), 1 cup (240 ml) skim milk, ice P 34 g · C 48 g · F 4 g	Tuna white bean salad with pita525 1 can (142 g) tuna, 1 cup (260 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g) P 44 g · C 52 g · F 16 g	Beef tacos with beans450 3 corn tortillas (75 g), 4 oz (113 g) lean beef, 1/2 cup (90 g) black beans, lettuce, salsa, 3 tbsp (45 g) yogurt P 36 g · C 44 g · F 15 g	Cucumber with hummus90 1 cup (120 g) cucumber, 2 tbsp (30 g) hummus P 3 g · C 9 g · F 5 g Grapes155 1 1/2 cups (225 g) grapes P 2 g · C 39 g · F 0 g	1595 kcal
Friday	Cottage cheese bowl with peaches380 1 1/4 cups (283 g) cottage cheese, 1/2 cup (80 g) peach slices, 1 tbsp (10 g) pepitas P 32 g · C 28 g · F 15 g	Quinoa chickpea bowl525 1 1/4 cups (213 g) quinoa, 1 cup (170 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing P 24 g · C 70 g · F 18 g	Baked cod with sweet potato and green beans440 6 oz (170 g) cod, 1 cup (140 g) sweet potato, 2 cups (200 g) green beans P 40 g · C 42 g · F 8 g	Apple75 1 apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt70 1/2 cup (120 g) yogurt P 11 g · C 4 g · F 0 g	1490 kcal
Saturday	Veggie omelette with toast and yogurt380 1 egg plus 2 egg whites, spinach, mushrooms, 1 oz (28 g) feta, 1 slice (28 g) toast, 1/2 cup (120 g) yogurt P 28 g · C 30 g · F 17 g	Chicken Caesar salad with pita520 5 oz (142 g) chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1 pita (60 g) P 46 g · C 40 g · F 20 g	Tofu vegetable curry with rice450 2 cups (480 g) tofu curry, 3/4 cup (135 g) brown rice P 24 g · C 54 g · F 17 g	Strawberries with yogurt135 1 1/2 cups (225 g) strawberries, 1/2 cup (120 g) yogurt P 12 g · C 22 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1565 kcal
Sunday	Peanut butter banana toast with yogurt380 1 slice (28 g) toast, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt P 21 g · C 42 g · F 16 g	Greek chicken pita with tabbouleh525 5 oz (142 g) chicken, 1 whole-wheat pita (60 g), 2 tbsp (30 g) tzatziki, 1/2 cup (90 g) tabbouleh P 44 g · C 58 g · F 14 g	Turkey meatballs with spaghetti squash445 6 oz (170 g) turkey meatballs, 2 1/2 cups (375 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan P 42 g · C 34 g · F 17 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Almonds85 12 almonds (14 g) P 3 g · C 3 g · F 7 g	1495 kcal

Monday

1500 kcal

Breakfast

Greek yogurt with berries and oats375

1 cup (226 g) nonfat Greek yogurt, 1/2 cup (75 g) berries, 1/4 cup (20 g) rolled oats, 1 tsp honey

P 26 g · C 48 g · F 5 g

Lunch

Grilled chicken salad with whole-grain roll520

5 oz (142 g) chicken, 3 cups (85 g) mixed greens, tomato, cucumber, 1 tbsp (15 ml) olive oil vinaigrette, 1 small whole-grain roll (45 g)

P 44 g · C 40 g · F 20 g

Dinner

Baked salmon with quinoa and asparagus450

5 oz (142 g) salmon, 3/4 cup (130 g) quinoa, 1 1/2 cups (150 g) asparagus

P 36 g · C 36 g · F 18 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Tuesday

1545 kcal

Breakfast

Veggie egg scramble with toast375

2 eggs, 1 cup (30 g) spinach, tomato, 1 slice (28 g) whole-grain toast

P 24 g · C 30 g · F 18 g

Lunch

Turkey hummus wrap with fruit525

1 whole-wheat tortilla (60 g), 4 oz (113 g) turkey, 3 tbsp (45 g) hummus, spinach, 1 orange (140 g)

P 38 g · C 56 g · F 17 g

Dinner

Turkey chili with brown rice445

2 cups (480 g) turkey chili over 3/4 cup (135 g) brown rice

P 36 g · C 50 g · F 10 g

Snacks

Carrots with hummus130

1 cup (110 g) carrots, 3 tbsp (45 g) hummus

P 4 g · C 14 g · F 7 g

Greek yogurt70

1/2 cup (120 g) yogurt

P 11 g · C 4 g · F 0 g

Wednesday

1510 kcal

Breakfast

Overnight oats with banana and chia380

1/2 cup (40 g) oats, 3/4 cup (180 ml) skim milk, 1/2 banana (60 g), 1 tsp chia seeds

P 16 g · C 60 g · F 8 g

Lunch

Lentil soup with pita and salad520

2 cups (480 g) lentil soup, 1 whole-wheat pita (60 g), side salad with 1 tsp olive oil

P 26 g · C 76 g · F 12 g

Dinner

Chicken stir-fry with rice450

5 oz (142 g) chicken, 2 cups (200 g) stir-fry vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) teriyaki

P 42 g · C 46 g · F 10 g

Snacks

Popcorn90

3 cups (24 g) popcorn

P 3 g · C 18 g · F 1 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1595 kcal

Breakfast

Banana protein smoothie375

1 scoop (30 g) whey, 1 banana (118 g), 1 cup (240 ml) skim milk, ice

P 34 g · C 48 g · F 4 g

Lunch

Tuna white bean salad with pita525

1 can (142 g) tuna, 1 cup (260 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g)

P 44 g · C 52 g · F 16 g

Dinner

Beef tacos with beans450

3 corn tortillas (75 g), 4 oz (113 g) lean beef, 1/2 cup (90 g) black beans, lettuce, salsa, 3 tbsp (45 g) yogurt

P 36 g · C 44 g · F 15 g

Snacks

Cucumber with hummus90

1 cup (120 g) cucumber, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Grapes155

1 1/2 cups (225 g) grapes

P 2 g · C 39 g · F 0 g

Friday

1490 kcal

Breakfast

Cottage cheese bowl with peaches380

1 1/4 cups (283 g) cottage cheese, 1/2 cup (80 g) peach slices, 1 tbsp (10 g) pepitas

P 32 g · C 28 g · F 15 g

Lunch

Quinoa chickpea bowl525

1 1/4 cups (213 g) quinoa, 1 cup (170 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing

P 24 g · C 70 g · F 18 g

Dinner

Baked cod with sweet potato and green beans440

6 oz (170 g) cod, 1 cup (140 g) sweet potato, 2 cups (200 g) green beans

P 40 g · C 42 g · F 8 g

Snacks

Apple75

1 apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt70

1/2 cup (120 g) yogurt

P 11 g · C 4 g · F 0 g

Saturday

1565 kcal

Breakfast

Veggie omelette with toast and yogurt380

1 egg plus 2 egg whites, spinach, mushrooms, 1 oz (28 g) feta, 1 slice (28 g) toast, 1/2 cup (120 g) yogurt

P 28 g · C 30 g · F 17 g

Lunch

Chicken Caesar salad with pita520

5 oz (142 g) chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1 pita (60 g)

P 46 g · C 40 g · F 20 g

Dinner

Tofu vegetable curry with rice450

2 cups (480 g) tofu curry, 3/4 cup (135 g) brown rice

P 24 g · C 54 g · F 17 g

Snacks

Strawberries with yogurt135

1 1/2 cups (225 g) strawberries, 1/2 cup (120 g) yogurt

P 12 g · C 22 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1495 kcal

Breakfast

Peanut butter banana toast with yogurt380

1 slice (28 g) toast, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt

P 21 g · C 42 g · F 16 g

Lunch

Greek chicken pita with tabbouleh525

5 oz (142 g) chicken, 1 whole-wheat pita (60 g), 2 tbsp (30 g) tzatziki, 1/2 cup (90 g) tabbouleh

P 44 g · C 58 g · F 14 g

Dinner

Turkey meatballs with spaghetti squash445

6 oz (170 g) turkey meatballs, 2 1/2 cups (375 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 42 g · C 34 g · F 17 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Almonds85

12 almonds (14 g)

P 3 g · C 3 g · F 7 g

What to buy this week

•Chicken breast, 2 lb (907 g); salmon and cod fillets, 4 portions
•Lean ground beef and ground turkey, 1 lb (454 g) each
•Eggs and egg whites; Greek yogurt, 2 tubs; cottage cheese, 16 oz (454 g)
•Canned tuna, white beans, chickpeas, lentils, black beans
•Oats, quinoa, brown rice, whole-grain bread, tortillas and pitas
•Vegetables: mixed greens, romaine, spinach, tomatoes, cucumbers, carrots, asparagus, green beans, mushrooms, sweet potatoes, spaghetti squash
•Fruit: apples, bananas, oranges, grapes, berries, peaches
•Pantry: hummus, tahini, peanut butter, olive oil, salsa, marinara, tzatziki, pepitas, almonds, feta, parmesan

Food swaps

Instead of	Try	Why
5 oz (142 g) chicken or salmon	5 oz (142 g) turkey, cod or 1 1/2 cups (330 g) edamame	Any lean protein works.
3/4 cup (135 g) brown rice	3/4 cup (130 g) quinoa or 1 medium potato (170 g)	Keeps the meal balanced.
1 tbsp (15 ml) teriyaki	1 tbsp (15 ml) soy sauce with garlic and ginger	Less sugar.
1 pita (60 g)	2 slices (56 g) whole-grain bread	Use whatever bread you have.

Frequently asked questions

What makes this a good 7 day diet plan for weight loss?

It gives you a complete week of meals with realistic portions, protein at every meal and around 1,500 calories a day — a level that supports steady loss for many adults. Just as importantly, it is simple enough to repeat, which is what makes any plan work.

Can I repeat this week more than once?

Yes. Many people repeat the same week for two to four weeks before changing meals. Repeating removes decisions and cuts food waste. After a month, swap in seasonal produce or new proteins to keep it fresh.

Do I need to exercise with this plan?

No, but it helps. Walking 20 to 30 minutes most days supports the calorie deficit and makes weight loss easier to maintain. Strength training twice a week helps you keep muscle while you lose fat.

Related plans & recipes

1500 Calorie Meal Plan→7 Day Mediterranean Diet Meal Plan→7 Day High-Protein Meal Plan→Meal Prep for Weight Loss→How to Stick to a Meal Plan→500 Calorie Meals→

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Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.