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Blog Nutrition 5-Day Meal Plan For Weight Loss: The Ultimate Weight Loss Food Plan

5-Day Meal Plan For Weight Loss: The Ultimate Weight Loss Food Plan

5 day weight loss meal plan

Let’s be honest, losing weight is not as easy as gaining weight. During the gaining period, it is always fun. Eating all you want, not caring about anything until one day you wake up and your tummy is almost the same size as the tummy of an expectant woman. This is where all the headache starts as you try to figure out how to lose weight. Working out and going on a diet are 2 of the most successful methods to lose weight. With that said, in this read, we shall not concentrate on the exercising part, instead, we will help you create a 5-day meal plan for weight loss.

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5-Day Weight Loss Meal Plan

Before we get to the meal plan, there are certain things we need to point out. For a meal plan to be successful, it needs to be less restrictive. A highly restrictive food plan is hard to consistently follow, and, first of all, it is not practical. If we are being honest here, can you actually follow a 1000 calorie diet all your life? Secondly, highly restrictive diets are hard to follow because they may cause health issues like malnutrition. 

When you are making a meal plan, make sure it is practical, sustainable, and effective. Your meal plan needs to contain all the nutrients that your body needs and in the quantities that it needs. You need to make sure you have the right amount of macros in your diet. The recommended quantity of carbohydrates is 45% to 65% of your calorie intake, for proteins, it is 10% to 35%, and for fats, it is 20 % to 35% (2).

Read More: 7-Day Clean Eating Meal Plan And Grocery List: A Quick Guide To Help You Get Started 

5-Day Meal Plan For Weight Loss

Here, we have a 5-day, 2000 calorie meal plan that meets the criteria in terms of macros and all the required nutrients. The diet is practical, sustainable, and effective when it comes to promoting weight loss (1):

5 meal a day plan
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Day 1

Breakfast

1 serving of breakfast smoothie

Ingredients:

  • 2 medium apples
  • 1 medium long banana
  • 1 cup of orange juice

Calories – 411.3, Carbs – 104.7 grams, Fat – 1.3 grams, Proteins – 3.9 grams

Lunch

1 serving of quick avocado tuna sandwich

Ingredients:

  • 1 can of tuna
  • 1 stalk of onions 
  • ½ avocado
  • 1 hard roll

Calories – 425.7, Carbs – 36.6 grams, Fat – 14.6 grams, Proteins – 39.2 grams 

Snack 

2 ounces of cheddar cheese slices

Calories – 230.2, Carbs – 0.8 grams, Fat – 19.2 grams, Proteins – 13.6 grams

Dinner

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2 pitas of fennel and chicken flatbreads

Ingredients:

  • 1 teaspoon of olive oil
  • ½ cup of sliced red bell peppers
  • 2 pita bread
  • ½ cup of shredded provolone cheese
  • half skinless and boneless chicken breast
  • ½ bulb of fennel

Calories – 716.7, Carbs – 80.2 grams, Fat – 19.3 grams, Proteins – 53.3 grams

Snack 

1 serving of tuna stuffed peppers

Ingredients:

  • 1 medium red bell peppers
  • one can of tuna
  • 1 medium cucumber
  • 1 tablespoon of mustard

Calories – 211.9, Carbs – 12.4 grams, Fat – 2.8 grams, Proteins – 35.1 grams

Total calories for the day: 1996

5 day healthy meal plan
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Day 2

Breakfast

2 bowls of dairy-free strawberry oatmeal

Ingredients:

  • 1 cup of water 
  • 1 cup of oatmeal 
  • 2 teaspoons of brown sugar 
  • 2 cups of strawberry halves

Calories – 388.8, Carbs – 87.7 grams, Fat – 3.1 grams, Proteins – 12.1 grams

Snack 

1 banana

Calories – 105, Carbs – 27 grams, Fat – 0.4 grams, Proteins – 1.3 grams

Lunch

Low-carb keto sardine pickle boats 

Ingredients:

  • 3 medium pickles
  • ½ a can of sardines 
  • 3 tablespoons of mayonnaise
  • ½ tablespoon of dill
  • half dash of salt
  • ½ dash of pepper

Calories – 400.8, Carbs – 5 grams, Fat – 36.8 grams, Proteins – 12.7 grams 

Snack

1 serving of corn tuna salad

Ingredients:

  • 1 can of tuna
  • 1 tablespoon of light mayonnaise
  • ½ can of corn 

Calories – 252.5, Carbs – 17.3 grams, Fat – 6.4 grams, Proteins – 34.6 grams

Dinner

2 servings of sautéed mushrooms with green peas

Ingredients:

  • 7 minced garlic cloves
  • 3 tablespoons of vegetable broth
  • 6 ⅓ cups of sliced mushrooms
  • 3 ⅓ cups of peas
  • 1 tablespoon of olive oil
  • 1 teaspoon of lemon juice 
  • A dash of salt
  • A dash of pepper
  • 1 tablespoon of sunflower seed kernels

Calories – 650.6, Carbs – 90 grams, Fat – 20.3 grams, Proteins – 38.2 grams

Snack 

1 serving of cottage cheese with raspberries

Ingredients:

  • ¾ cup of cottage cheese
  • ⅓ tablespoon of coconut meat 
  • ¼ cup of raspberries

Calories – 161.3, Carbs – 12.6 grams, Fat – 4.5 grams, Proteins – 18.1 grams

Total calories for the day: 1959

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5 day fasting diet meal plan
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Day 3

Breakfast

1 serving of strawberry yogurt and strawberries

Ingredients:

  • 1 cup of strawberry halves
  • 8 ounces of fruit yogurt
  • 1 ounce of cashews

Calories – 457, Carbs – 62.9 grams, Fat – 17.7 grams, Proteins – 17.1grams

Snack 

1 ounce of cheddar cheese slices

Calories – 115.1, Carbs – 0.4 grams, Fat – 9.6 grams, Proteins – 6.8 grams

Lunch

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1 big PB&J sandwich

Ingredients:

  • 2 slices of whole-wheat bread
  • 4 tablespoons of peanut butter
  • 4 tablespoons of apricot jam

Calories – 614.9, Carbs – 63.5 grams, Fat – 34 grams, Proteins – 22.7 grams 

Snack 

1 serving of simple lemon pepper tuna

Ingredients

  • one can of tuna 
  • ½ teaspoon of pepper
  • 1 tablespoon of lemon juice

Calories – 147.8, Carbs – 1.7 grams, Fat – 1.6 grams, Proteins – 32.2 grams

Dinner

2 servings of peanut butter and peach toast 

Ingredients:

  • 1 medium peach
  • 2 slices of whole-wheat bread
  • 2 tablespoons of peanut butter

Calories – 388.1, Carbs – 45.1 grams, Fat – 18.3 grams, Proteins – 16 grams

Snack 

1 turkey sandwich

Ingredients:

  • 2 slices of whole-wheat bread 
  • 1 tablespoon of mayonnaise-like dressing
  • 3 ounces of deli cut turkey
  • 1 leaf of lettuce
  • 1 sliced medium tomato 

Calories – 277.8, Carbs – 33.6 grams, Fat – 7.7 grams, Proteins – 18.8 grams

Total calories for the day: 2001

5 day meal plan
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Day 4

Breakfast

2 bowls of corn flakes

Ingredients:

  • 2 cups of corn flakes
  • 2 cups of reduced-fat milk

Calories – 443.4, Carbs – 70.6 grams, Fat – 9.9 grams, Proteins – 20.3 grams

Snack

Apples and almond butter

Ingredients:

  • 2 tablespoons of almond butter
  • 1 medium apple

Calories – 291.1, Carbs – 31.1 grams, Fat – 18.1 grams, Proteins – 7.2 grams 

Lunch

2 servings of deli beef and sharp cheddar roll-ups 

Ingredients:

  • 2 slices of oval roast beef
  • 1 ounce of cheddar cheese
  • 6 tablespoons of mustard

Calories – 140, Carbs – 2.2 grams, Fat – 10.8 grams, Proteins – 9.1 grams 

1 serving of rice cakes with banana and almond butter

Ingredients:

  • one small banana
  • 1 tablespoon of almond butter
  • 1 rice cake 

Calories – 223, Carbs – 33.4 grams, Fat – 9.5 grams, Proteins – 5.2 grams

Snack 

1 serving of banana pineapple “ice cream”

Ingredients

  • 2 medium bananas
  • ⅓ cup of pineapple chunks

Calories – 236.3, Carbs – 60.7 grams, Fat – 0.8 grams, Proteins – 2.9 grams

Dinner

1 chicken and mayo bagel

Ingredients:

  • 1 boneless, skinless chicken breast
  • 1 medium bagel 
  • 3 slices of tomatoes 
  • 2 leaves of lettuce
  • 1 tablespoon of light mayonnaise

Calories – 622.7, Carbs – 60.7 grams, Fat – 11.4 grams, Proteins – 65 grams

Total calories for the day: 1957

Read More: 7-Day Weight Loss Meal Plan With Grocery List: What To Eat To Burn Fat And Get Your Dream Body?

5 day meal plan
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Day 5

Breakfast

1 serving of pear banana smoothie 

Ingredients:

  • 1 cup of water 
  • 1 large stalk of celery
  • 2 cups of spinach
  • 1 medium pear 
  • 1 medium-long banana

Calories – 230.5, Carbs – 58.1 grams, Fat – 1.1 grams, Proteins – 4.1 grams

1 serving of cottage cheese and applesauce

Ingredients:

  • ½ a cup of applesauce 
  • 1 cup of cottage cheese

Calories – 214, Carbs – 19.9 grams, Fat – 2.4 grams, Proteins – 28.2 grams 

Snack 

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1 serving of cheese slices

Calories – 115.1 , Carbs – 0.4 grams, Fat – 9.6 grams, Proteins – 6.8 grams

Lunch

1 serving of turkey and swiss sandwich

Ingredients:

  • 2 slices medium tomatoes
  • 1 tablespoon of mayonnaise-like dressing
  • 2 slices of whole-wheat bread
  • 1 leaf of lettuce
  • 2 slices of swiss cheese
  • 3 slices of deli cut turkey

Calories – 435, Carbs – 33.7 grams, Fat – 21.7 grams, Proteins – 26.9 grams 

Snack 

2 servings of turkey lettuce roll-ups

Ingredients:

  • 4 leaves of lettuce
  • 4 slices of oval sliced turkey
  • 2 dashes of salt

Calories – 118.9, Carbs – 5.3 grams, Fat – 2.6 grams, Proteins – 18.3 grams

Dinner

2 servings of chicken ranch wrap

Ingredients:

  • Cooking spray
  • ½ cup of diced chicken
  • 2 tortillas
  • ½ cup of chopped tomatoes
  • 2 cups of shredded lettuce
  • 2 servings of ranch dressing
  • 4 stalks of celery
  • ½ cup of sliced red bell peppers

Calories – 608.7, Carbs – 76 grams, Fat – 19.5 grams, Proteins – 32.6 grams

Snack 

1 cup of grapes 

Calories – 104.2, Carbs – 27.3 grams, Fat – 0.2 grams, Proteins – 1.1 grams

1 ounce of almonds

Calories – 164.1, Carbs – 6.1 grams, Fat – 14.2 grams, Proteins – 6 grams

Total calories for the day: 1991

Weight Loss According To The Age

The Bottom Line

The 5-day meal plan for weight loss highlighted above is simple, practical, sustainable, and effective. You can try it as it is or make changes to it. If there is any food that you are allergic to on the meal plan, make sure you replace it with something you are not allergic to.

Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. Better mood, stronger muscles and endurance are just some. Check out the 20 Minute Full Body Workout at Home below.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Put your diet on autopilot (n.d., eatthismuch.com)
  2. What Is the Macro Diet—And Can It Help Me Lose Weight? (2017, cookinglight.com)
B. William
B. William

Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.

K. Fleming
K. Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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