Meal planning and prepping can make your weight loss journey a lot easier. By having meals already planned out and ready to go, you’re less likely to give in to unhealthy cravings or make poor food choices. While it might feel like a chore at first, the results will surely be worth it! To help you get started, we’ve created a simple 7-day meal plan to lose weight that features healthy, delicious, and weight loss-friendly recipes. Each day comes in at around 1200 to 1500 calories, so you can be sure you’re getting all the nutrients your body needs while still shedding pounds.
Plus, all of the meals can be easily prepped ahead of time, so you can save even more time during the week.
Note that calorie needs vary from one person to the next, so be sure to adjust the plan as needed to fit your individual needs (2). Furthermore, if you have any food allergies or preferences, make sure to swap out the ingredients accordingly.
Now let’s get started!
What Should I Eat Everyday To Lose 10 Pounds?
To lose 10 pounds over time, you need to eat about 500 calories less than you burn each day. For some people this may come to a total of 1500 calories per day. 1500 isn’t a magic number though, and it isn’t enough for everyone.
You may be able to lose weight by eating more or less depending on your metabolism and activity level. Exactly how many calories you need to cut will depend on your activity level, weight, and other factors (2).
The best way to create and sustain a calorie deficit is by following a healthy diet plan that includes plenty of fresh fruits and vegetables, lean protein, whole grains, and healthy fats. Additionally, you should make sure to stay hydrated by drinking plenty of water throughout the day.
Now, while it’s important to create a calorie deficit, you don’t want to go too extreme. This can lead to hunger and cravings, which can sabotage your weight loss efforts. So make sure to eat enough food to keep your energy levels up and your metabolism going strong.
Here is a sample 7-day meal plan that should help you lose 10 pounds over time (7):
Day 1:
- Breakfast: 1 serving of Blueberry-Banana Overnight Oats (285 calories)
- Snack: 1 serving of Avocado-Egg Toast (271 calories)
- Lunch: 1 serving of Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
- Dinner: 1 serving of Greek Roasted Fish with Vegetables (422 calories)
Total: 1,429 calories
Day 2:
- Breakfast: 2 slices of Peanut Butter-Banana Cinnamon Toast (532 calories)
- Snack: 1/2 cup Greek yogurt topped with 1 cup of raspberries (130 calories)
- Lunch: 1 serving Slow Cooker Butternut Squash Soup with Crackers (361 calories)
- Dinner: 1 serving of Greek Roasted Fish with Vegetables (422 calories)
Total: 1,445 calories
Read More: 16:8 Intermittent Fasting 7-Day Meal Plan
Day 3:
- Breakfast: 1 cup Greek yogurt topped with 1 cup raspberries, 1 tbsp almonds, and 1 tsp honey (260 calories)
- Snack: Veggie & Hummus sandwich (325 calories)
- Lunch: 2 servings of Spicy Slaw Bowls with Shrimp & Edamame (728 calories)
- Dinner: 1 serving of Slow Cooker Butternut Soup with Rice and Kale (325 calories)
Total: 1,638 calories
Day 4:
- Breakfast: 2 Cheddar & Potato Muffin Quiches (299 calories)
- Snack: 1 cup of Greek yogurt topped with 1 cup of raspberries (230 calories)
- Lunch: 1 serving of Stetson Chopped Salad (376 calories)
- Dinner: 1 serving of Greek Roasted Fish with Vegetables (422 calories)
Total: 1,327 calories
Day 5:
- Breakfast: 2 slices of Peanut Butter-Banana Cinnamon Toast (532 calories)
- Snack: 1 serving of Avocado-Egg Toast (271 calories)
- Lunch: 1 serving of Veggie & Hummus sandwich (325 calories)
- Dinner: 1 serving of Sheet-Pan Chicken & Vegetables with Romesco Sauce (499 calories)
Total: 1,627 calories
Day 6:
- Breakfast: 1 serving of Blueberry-Banana Overnight Oats (285 calories)
- Snack: 1 serving of Avocado-Egg Toast (271 calories)
- Lunch: 1 1/2 cups of White Turkey Chili (350 calories)
- Dinner: 1 serving of Vegan Coconut Chickpea Curry (471 calories)
Total: 1,377 calories
Day 7:
- Breakfast: 2 slices of Peanut Butter-Banana Cinnamon Toast (532 calories)
- Snack: 2 kiwis (84 calories)
- Lunch: 1 serving of Whole-Wheat Veggie Wrap (345 calories)
- Dinner: 1 serving of Vegan Coconut Chickpea Curry (471 calories)
Total: 1,432 calories
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Which Diet Is Best For Weight Loss For Beginners?
If you’re a beginner, starting out on a weight loss journey, you may be wondering which diet is best for you. The truth is, there isn’t one perfect diet for everyone. It depends on your individual goals and preferences. At the end of the day, any diet that you can stick to which helps you create a calorie deficit will help you lose weight.
However, there are some general guidelines that can help you choose the right diet for you.
Low-Carb Diets
If you want to lose weight quickly, then you may want to try a low-carb diet. Low-carb diets can be effective for weight loss. Furthermore, low-carb diets tend to be very satiating, so you feel fuller on fewer calories. Some popular low-carb diets include the ketogenic diet and the Atkins diet (4).
Low-carb diets aren’t easy to follow and they may not be right for everyone. If you have a lot of weight to lose, then a low-carb diet may help you see results quickly. However, if you have trouble sticking to restrictive diets, then a low-carb diet may not be the best choice for you.
High-Protein Diets
If you want to preserve muscle mass while you lose weight, then a high-protein diet may be the best choice for you. High-protein diets help promote satiety and preserve muscle mass during weight loss.
On top of that, protein has thermogenic properties, which means that it helps boost your metabolism slightly. Some popular high-protein diets include the Dukan diet and the Zone diet (9).
Intermittent Fasting
Intermittent fasting is a weight loss strategy that involves alternating between periods of eating and fasting.
This type of diet can be helpful for weight loss because it can help reduce overall calorie intake, which can lead to weight loss (3).
There are several fasting protocols that you can follow, such as the 16/8 method, where you fast for 16 hours (usually overnight) and eat for 8 hours, or the 5:2 diet, where you eat normally for 5 days of the week and fast for 2 (nonconsecutive) days.
Read More: Hips Vs. Waist: How To Measure Correctly And Why It Matters
Lifestyle Changes For Weight Loss
Compared to structured diets, making lifestyle changes may be a more sustainable way to lose weight in the long term. Lifestyle changes can help you change your relationship with food and adopt healthier eating habits.
Moreover, making lifestyle changes can help increase your activity levels, which can promote weight loss.
Some lifestyle changes that you may want to make include:
Swapping Processed Foods For Whole, Nutrient-Dense Foods
One of the best ways to promote weight loss is to swap ultra processed, high-calorie foods for whole, nutrient-dense foods. Nutrient-dense foods are packed with fiber, protein, and healthy fats, which can help you to feel full and satisfied (5).
Additionally, these foods tend to be lower in calories than highly processed foods.
Some examples of nutrient-dense foods include:
- Vegetables: kale, spinach, broccoli, carrots, sweet potatoes
- Fruit: apples, bananas, oranges, strawberries
- Protein: chicken, fish, tofu, legumes
- Healthy fats: nuts, seeds, avocados, olive oil
- Whole grains: quinoa, oats, brown rice
Cutting Back On Refined Sugar
Refined sugar is a major culprit when it comes to weight gain. This type of sugar is added to many ultra processed foods, such as cookies, cakes, and candy. Refined sugar has zero nutrients and can spike blood sugar levels, leading to cravings and overeating. If you want to lose weight, then cutting back on refined or added sugar is a good way to start (8).
Eating Mindfully
Eating mindfully means being present and aware while you eat. This means paying attention to your hunger cues and eating only when you’re truly hungry.
Additionally, it means listening to your body and stopping when you’re full. Eating mindfully can help you avoid overeating and make more intuitive food choices.
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Increasing Physical Activity
Physical activity is essential for weight loss. When you are more active, you burn more calories, which can lead to weight loss. Moreover, exercise has many other benefits, such as improving your mood, increasing your energy levels, and reducing your risk of chronic diseases (6).
If you are not used to exercising, then start by adding more physical activity to your daily routine. For example, take a brisk walk every day or go for a bike ride on the weekends. Simply parking further away at work or taking the stairs rather than the elevator are also great ways to sneak in some movement to your day. If you want to lose weight more quickly, then you may want to consider adding some strength training to your routine (1).
The Bottom Line
Making lifestyle changes can be difficult, but they are more sustainable than crash diets. If you are struggling to lose weight, the simple meal plan in this article is a great head start.
This meal plan is designed to help you lose weight by making healthy food choices and increasing your activity levels. With this plan, you may lose weight safely and effectively as well as improve your overall health in the process.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults (2012, nih.gov)
- Calories (2021, nih.gov)
- Intermittent Fasting: What is it, and how does it work? (n.d., hopkinsmedicine.org)
- Low-carb diet: Can it help you lose weight? (2020, mayoclinic.org)
- Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021, nih.gov)
- Physical Activity for a Healthy Weight (2022, cdc.gov)
- Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories (2022, eatingwell.com)
- Sugar consumption, metabolic disease and obesity: The state of the controversy (2015, nih.gov)
- The role of protein in weight loss and maintenance (2015, nih.gov)
