{"id":25014,"date":"2021-07-21T21:13:57","date_gmt":"2021-07-21T21:13:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25014"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-day-healthy-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/","title":{"rendered":"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#What_Is_A_Healthy_Meal\" >What Is A Healthy Meal?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Carbohydrates_Including_Starch_And_Fiber\" >Carbohydrates, Including Starch And Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Water\" >Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Vitamins_Minerals_And_Antioxidants\" >Vitamins, Minerals, And Antioxidants<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#How_To_Eat_Healthy_To_Lose_Weight\" >How To Eat Healthy To Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Create_A_Calorie_Deficit\" >Create A Calorie Deficit<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#How_Much_Weight_Can_You_Lose_In_A_Week\" >How Much Weight Can You Lose In A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#How_Meal_Planning_Works_For_Weight_Loss\" >How Meal Planning Works For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Sample_Healthy_7-Day_Meal_Plan_For_Weight_Loss\" >Sample Healthy 7-Day Meal Plan For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_One_8\" >Day One (8)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_Two_8\" >Day Two (8)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_Three_8\" >Day Three (8)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_Four_8\" >Day Four (8)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_Five_8\" >Day Five (8)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_Six_8\" >Day Six (8)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Day_Seven_8\" >Day Seven (8)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What is the 7-day healthy meal plan and how can it help you lose weight? The problem with most diets is that they are too restrictive or require too much planning ahead of time, which makes them hard to stick with. <\/span><span style=\"font-weight: 400;\">The 7-day healthy meal plan consists of meals that are low in calories, high on nutrition, and delicious. The general idea is to eat foods that are low in calories but packed with nutrition. It\u2019s really that simple! This diet will not only help you lose weight but also improve your overall health as well. Here is everything you need to know if you\u2019re looking for a new way to get healthier while shedding some pounds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Healthy_Meal\"><\/span><b>What Is A Healthy Meal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy eating is all about <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balance<\/a>. According to the\u00a0<i>Dietary Guidelines for Americans<\/i> 2020-2025, a healthy meal is one that has the following components (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates_Including_Starch_And_Fiber\"><\/span><b>Carbohydrates, Including Starch And Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbs often get a bad rap, but they are essential to good health.\u00a0 Carbohydrates are the body&#8217;s main source of energy, and that includes your brain. If you eat a low-carbohydrate\u00a0 diet, your blood sugar will drop dramatically. This can make you feel lightheaded, tired, and even dizzy (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates help you to (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain healthy teeth and gums<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your bones strong<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get energy from the foods in which they&#8217;re found (fruits and vegetables)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protect against certain diseases<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regulate digestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control appetite to prevent overeating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Produce enough saliva for good dental health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep bowels moving regularly<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\">1300-Calorie Diet Meal Plan: Eat These Foods To Lose Weight<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to being a survival nutrient, fat keeps your skin looking radiant, helps maintain body temperature, aids in absorbing fat-soluble vitamins like A, D E, and K, and keeps you full for longer periods of time. The key is knowing which fats to eat and in what amounts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fats found in animal-source foods like meat and dairy are linked to high cholesterol, coronary heart disease, strokes, and type 2 diabetes while unsaturated fats found in nuts, seeds, and certain vegetable oils tend to be healthier (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Limit your intake of saturated fat by eliminating the visible fat on meat before cooking and choosing lean cuts of meat and poultry (not including skin).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32259 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png\" alt=\"7-day healthy meal plan\" width=\"807\" height=\"454\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png 807w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4497.png 768w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting enough <a href=\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\">protein<\/a> as part of a healthy diet isn&#8217;t hard and it&#8217;s important to eat enough to maintain muscle mass while still losing weight (if that&#8217;s your goal). Protein should account for roughly 15% of total calories consumed per day if you&#8217;re looking to lose weight and 20\u201335% of total calories consumed per day if you want to gain muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, this macronutrient helps to (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heal wounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal synthesis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain hair, skin and nails<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protect against disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repair cells that have been damaged by free radicals (a form of oxygen damage)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transport other nutrients into cells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regulate body temperature<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep you satiated.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Water\"><\/span><b>Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim to drink at least 8 cups of water per day, which is about 2 liters. Drinking enough <a href=\"https:\/\/betterme.world\/articles\/oatmeal-water-for-weight-loss\/\">water<\/a> (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrates cells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps maintain body temperature<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eliminates waste through urine, sweat and breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transports nutrients throughout the body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeps skin smooth and supple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lubricates joints<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assists with digestion by helping food move quickly through the gut (helping to prevent constipation)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevents headaches<\/span><\/li>\n<\/ul>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4515-1024x576.png\" alt=\"7-day healthy meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4515.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4515-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4515.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4515.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamins_Minerals_And_Antioxidants\"><\/span><b>Vitamins, Minerals, And Antioxidants<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamins, minerals, and antioxidants are an essential part of a healthy diet. While they aren&#8217;t necessary for survival (the body can produce many vitamins on its own), these nutrients are important to maintain good health and prevent illness (<\/span><a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm#\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While <a href=\"https:\/\/betterme.world\/articles\/fruits-to-eat-everyday\/\">fruits<\/a> and vegetables naturally contain most of the vitamins and minerals that the human body needs, some think it&#8217;s better to get their daily dosage from supplements or fortified foods instead. However, experts agree that eating natural sources of vitamins is always best (<\/span><a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm#\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Antioxidants are organic nutrients that the body uses to fight off free radicals. Free radicals are poisonous substances that lead to accelerated aging, cell damage, and the most common diseases in America: cancer and heart disease. Berries are a popular source of this micronutrient (<\/span><a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm#\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Eat_Healthy_To_Lose_Weight\"><\/span><b>How To Eat Healthy To Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The healthiest way to eat <a href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\">carbs<\/a>, protein, and fat is by choosing whole food sources instead of processed foods. When you do this, you know exactly what&#8217;s going into your body: healthy fats; lean proteins; gut-healthy fiber; vitamins and minerals without added sugar; no (or very little) artificial ingredients, and no preservatives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you&#8217;ll have to create a calorie deficit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32166 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4586-1024x576.png\" alt=\"thermo diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4586.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4586-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4586.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4586.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Create_A_Calorie_Deficit\"><\/span><b>Create A Calorie Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, when you eat less than you need, your body burns stored fat to give you energy for your activities. This results in weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a calorie deficit,\u00a0 you need to <a href=\"https:\/\/betterme.world\/articles\/low-carb-diet-for-pcos\/\">eat fewer calories<\/a> than you use and increase your level of physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be broken down into two parts. You should make changes to your diet and then increase the amount of exercise that you do each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a small calorie deficit, start by reducing your intake by 100-200 calories per day so that this will cause a weight loss of about one pound (454 grams). This is an average figure for most people but may vary depending on how much weight they want to lose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/simple-paleo-meal-plans\/\">Simple Paleo Meal Plans: Can Eating Like A Caveman Fast-Track Your Weight Loss?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_In_A_Week\"><\/span><b>How Much Weight Can You Lose In A Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are some people who lose a lot of weight in a week, and those who lose very little. It actually depends on your Body Mass Index and what you eat and drink.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your BMI is the main factor that determines the amount of weight you lose a week. For example, if your body mass index is 20 and you are a male, you will likely lose less than one pound in a week. On the other hand, if your BMI is 35 and you are female, then you may be able to lose around 3 to 4 pounds in 7 days because of higher fat storage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not all weight loss methods are the same, but when it comes to safe weight loss, the Centers for Disease Control (CDC) recommends a target of 1 to 2 pounds per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html#:~:text=It's%20natural%20for%20anyone%20trying,successful%20at%20keeping%20weight%20off.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the CDC, people who lose weight gradually and steadily are more successful at keeping weight off and maintaining a healthy lifestyle (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html#:~:text=It's%20natural%20for%20anyone%20trying,successful%20at%20keeping%20weight%20off.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32164 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591-1024x576.png\" alt=\"7-day healthy meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Meal_Planning_Works_For_Weight_Loss\"><\/span><b>How Meal Planning Works For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meal planning is a great way to lose weight for several reasons.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, it makes you focus on what you eat more than if your diet was not planned out in advance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, the act of doing something as simple as making a grocery list and writing down what you will buy actually helps to change your behavior over time\u2014you begin to make better choices simply because you know that they are on your shopping list.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Third, meal planning keeps track of how much food goes into your body each day which can be a great tool to remember and notice trends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fourth, meal planning also takes advantage of being able to buy foods in bulk at lower prices when those products are on sale (for example, buying several large bags of frozen vegetables when on sale or when they are one of the &#8220;buy one get one free&#8221; type of deals).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meal planning is a lot like budgeting in that it helps to keep you focused on your money. When meal planning, you need to look at what you have already bought and how much room is left in your monthly food budget; that way you can plan an entire month&#8217;s worth of meals knowing exactly how much money that you will be spending.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The easiest way to start meal planning is by just thinking about which meals are important for everyone in your family to eat daily (breakfast, lunch, dinner) and then also thinking about snacks. Once those meals are established, then pick a few days per week when you can have either a &#8221; splurge &#8221; day or a &#8221; treat yourself &#8221; day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, creating a 7 day healthy meal plan on a budget may be easier said than done. If you&#8217;re struggling with this aspect of healthy eating here is a sample meal plan you can try.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32126 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4576-1024x576.png\" alt=\"7-day healthy meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4576-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4576.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4576-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4576.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Healthy_7-Day_Meal_Plan_For_Weight_Loss\"><\/span><b>Sample Healthy 7-Day Meal Plan For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight doesn\u2019t have to be a difficult task, as portrayed by many nutrition platforms. With the right meal plans and exercise, the process won\u2019t be much of a hussle. Now, the tricky bit is getting and picking the best meal plans. When done properly, they will ensure you get the much-needed caloric deficit for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 1500 calorie meal plan has been designed to ensure you maintain your daily caloric deficit while getting all the required nutrition. Therefore, a particular emphasis has been put on nutrient-dense foods.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_One_8\"><\/span><b>Day One <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Honey strawberry smoothie and one <a href=\"https:\/\/betterme.world\/articles\/the-5-day-apple-diet-plan-to-prevent-fat-absorption\/\">apple<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: Hummus on rye (2 slices)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">8 ounces thai basil chicken with fast and easy spinach with shallots.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks: <\/b><span style=\"font-weight: 400;\">1 medium banana with 1 tablespoon almond butter<\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,515 calories\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Two_8\"><\/span><b>Day Two <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> \u00bd a bowl of oatmeal and one ounce of pecans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: 8 ounces tuna, \u00bc cup salsa, 1 tablespoon sour cream and \u00bd an avocado. Mix all the ingredients together to make a tuna mex salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 gourmet Grilled cheese with 2.8 ounces of garlic green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks: <\/b><span style=\"font-weight: 400;\">5.7 ounces cinnamon apple bites and \u00bd a can of tuna mixed with \u00bd cucumber, \u00bd cup shredded lettuce and 1 medium <a href=\"https:\/\/betterme.world\/articles\/tomato-diet\/\">tomato<\/a><\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,489 calories<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38984\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Three_8\"><\/span><b>Day Three <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 13.6 ounces tomato scrambled eggs and 1 apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: 12 ounces tuna and avocado salad and 1 tablespoon peanut butter with \u00bd cup chopped carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Avocado toast and 1 tablespoon of hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> 1 medium banana, 5 raisins and 2 teaspoons of peanut butter<\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,493 calories<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Four_8\"><\/span><b>Day Four <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 slice peanut butter banana toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: \u00bd pan seared chicken breast with 8 ounces steamed green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 bowl rice and beans and 2 crisps parmesan crisps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks: <\/b><span style=\"font-weight: 400;\">8 ounces Greek yoghurt with 1 medium banana about 7 inches long<\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,485 calories<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Five_8\"><\/span><b>Day Five <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 1 mango smoothie with 2 slices whole wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> 6 ounces pan fried T-bone<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">220 ounces chicken cabbage salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks: <\/b><span style=\"font-weight: 400;\">1 bowl of oatmeal and peaches<\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,494 calories<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Six_8\"><\/span><b>Day Six <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Turkey spinach omelette ( made with 2 large eggs with 1 medium apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: 18.6 ounces zucchini &#8216;pasta and 2 ounces grilled asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">28 ounces cauliflower chicken fried rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks: <\/b><span style=\"font-weight: 400;\">2 garlic <a href=\"https:\/\/betterme.world\/articles\/craving-eggs\/\">eggs<\/a><\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,500 calories<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Seven_8\"><\/span><b>Day Seven <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 slices vegan French toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: 18 ounces potatoes and papers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">6 ounces pan roasted asparagus and 10 ounces flank steak and tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks: <\/b><span style=\"font-weight: 400;\">\u00bd cup hummus and 2 cup slices of cucumber<\/span><\/li>\n<\/ul>\n<p><b>Total Calories: <\/b><span style=\"font-weight: 400;\">1,505 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 1500-calorie diet meal plan is courtesy of <\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">eatthismuch.com<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 1500-calorie diet meal plan can be effective for weight loss if done correctly. You should make sure you\u2019re getting all the required macronutrients even while you\u2019re restricting your calorie intake. Also, if you have a medical condition like diabetes, consult your doctor or dietitian before starting any calorie-restricting meal plans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Healthy_Meal_Plan_For_Weight_loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>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!<\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><span style=\"font-weight: 400;\">Carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> (2021, clevelandclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">Dietary Guidelines for Americans 2020-2025<\/span><\/a><span style=\"font-weight: 400;\"> ( 2020, dietaryguidelines.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\"><span style=\"font-weight: 400;\">Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\"><span style=\"font-weight: 400;\">How much water should you drink?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">Losing Weight<\/span><\/a><span style=\"font-weight: 400;\"> (cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\"><span style=\"font-weight: 400;\">Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">Put Your Diet On Autopilot<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., eatthismuch.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.helpguide.org\/harvard\/vitamins-and-minerals.htm#\"><span style=\"font-weight: 400;\">Vitamins and Minerals<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., helpguide.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\">Weight-Loss and Maintenance Strategies<\/a> (2003, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What is the 7-day healthy meal plan and how can it help you lose weight? The problem with most diets is that they are too restrictive or require too much planning ahead of time, which makes them hard to stick with. The 7-day healthy meal plan consists of meals that are low in calories, high [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":25018,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[122],"class_list":["post-25014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a 7-day healthy meal plan for weight loss? Check this article out. BetterMe knows how to help you with your fitness goals\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a 7-day healthy meal plan for weight loss? Check this article out. BetterMe knows how to help you with your fitness goals\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1927936226.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"673\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\"},\"headline\":\"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\"},\"wordCount\":2166,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1927936226.jpg\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What is the 7-day healthy meal plan and how can it help you lose weight? The problem with most diets is that they are too restrictive or require too much planning ahead of time, which makes them hard to stick with. <\/span><span style=\\\"font-weight: 400;\\\">The 7-day healthy meal plan consists of meals that are low in calories, high on nutrition, and delicious. The general idea is to eat foods that are low in calories but packed with nutrition. It\u2019s really that simple! This diet will not only help you lose weight but also improve your overall health as well. Here is everything you need to know if you\u2019re looking for a new way to get healthier while shedding some pounds.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Healthy Meal?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Healthy eating is all about <a href=\\\"https:\/\/betterme.world\/articles\/balanced-diet\/\\\">balance<\/a>. According to the\u00a0<i>Dietary Guidelines for Americans<\/i> 2020-2025, a healthy meal is one that has the following components (<\/span><a href=\\\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n<h3><b>Carbohydrates, Including Starch And Fiber<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Carbs often get a bad rap, but they are essential to good health.\u00a0 Carbohydrates are the body's main source of energy, and that includes your brain. If you eat a low-carbohydrate\u00a0 diet, your blood sugar will drop dramatically. This can make you feel lightheaded, tired, and even dizzy (<\/span><a href=\\\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Carbohydrates help you to (<\/span><a href=\\\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\\\"><spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\",\"name\":\"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1927936226.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a 7-day healthy meal plan for weight loss? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy - BetterMe","description":"Are you looking for a 7-day healthy meal plan for weight loss? Check this article out. BetterMe knows how to help you with your fitness goals","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy","og_description":"Are you looking for a 7-day healthy meal plan for weight loss? Check this article out. BetterMe knows how to help you with your fitness goals","og_url":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":673,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1927936226.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455"},"headline":"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/"},"wordCount":2166,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1927936226.jpg","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">What is the 7-day healthy meal plan and how can it help you lose weight? The problem with most diets is that they are too restrictive or require too much planning ahead of time, which makes them hard to stick with. <\/span><span style=\"font-weight: 400;\">The 7-day healthy meal plan consists of meals that are low in calories, high on nutrition, and delicious. The general idea is to eat foods that are low in calories but packed with nutrition. It\u2019s really that simple! This diet will not only help you lose weight but also improve your overall health as well. Here is everything you need to know if you\u2019re looking for a new way to get healthier while shedding some pounds.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Healthy Meal?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Healthy eating is all about <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balance<\/a>. According to the\u00a0<i>Dietary Guidelines for Americans<\/i> 2020-2025, a healthy meal is one that has the following components (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n<h3><b>Carbohydrates, Including Starch And Fiber<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Carbs often get a bad rap, but they are essential to good health.\u00a0 Carbohydrates are the body's main source of energy, and that includes your brain. If you eat a low-carbohydrate\u00a0 diet, your blood sugar will drop dramatically. This can make you feel lightheaded, tired, and even dizzy (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Carbohydrates help you to (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15416-carbohydrates\"><spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/","url":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/","name":"7-Day Healthy Meal Plan For Weight loss \u2014 One Week Of Healthy Eating Made Easy - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_1927936226.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a 7-day healthy meal plan for weight loss? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=25014"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25014\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/25018"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=25014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=25014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=25014"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=25014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}