7-Day Healthy Eating Plan
Delicious, Budget-Friendly Meals for Weight Loss
Discover a week-long meal plan designed to support your weight loss goals while keeping your taste buds happy and your wallet in check. This comprehensive guide includes:
- Nutritious, easy-to-prepare recipes for breakfast, lunch, dinner, and snacks
- Approximate calorie counts and portion sizes for each meal
- Recommended daily calorie intake for men and women in the UK and USA
- Flexible food substitution options to suit your preferences and dietary needs
In addition to a well-balanced diet, staying hydrated is crucial for overall health and weight loss. Water plays a vital role in maintaining bodily functions, regulating appetite, and supporting metabolism. Aim to drink at least eight glasses (64 ounces) of water daily, and more if you engage in physical activity or live in a hot climate.
Some tips to increase your water intake include:
- Carrying a reusable water bottle with you throughout the day
- Drinking a glass of water before each meal
- Flavoring your water with slices of lemon, lime, cucumber, or mint leaves
- Consuming water-rich foods like fruits and vegetables
Remember, while this meal plan provides a solid foundation for healthy eating, it’s essential to listen to your body’s unique needs and consult a healthcare professional for personalized advice.
Embark on your healthy eating journey today and experience the benefits of a well-balanced, calorie-controlled diet that doesn’t compromise flavor!
Recommended daily calorie intake:
- UK: Men: 2,500 calories; Women: 2,000 calories
- USA: Men: 2,500–3,000 calories; Women: 1,800–2,400 calories
These are general guidelines, and individual calorie needs may vary based on age, height, weight, activity level, and overall health status. It’s always best to consult with a healthcare professional for personalized advice.
[7-day meal plan with recipes, calorie counts, and portion sizes]
Please remember that this meal plan is a suggestion, and you can substitute foods with similar calorie and macronutrient contents based on your preferences, dietary restrictions, or food availability. For example, you can replace:
- Chicken with turkey, fish, tofu, or legumes
- Brown rice with quinoa, whole-wheat pasta, or sweet potato
- Hummus with low-fat cottage cheese, Greek yogurt, or nut butter
- Berries with any other low-calorie fruit
Always listen to your body’s cues for hunger and fullness, and consult with a healthcare professional for personalized advice.
Day 1:
- Breakfast: Oatmeal (40g, 150 cal) with fresh berries (100g, 50 cal) and a sprinkle of cinnamon (1g, 5 cal) = 205 cal
- Snack: Apple (150g, 95 cal) with 1 tbsp almond butter (15g, 90 cal) = 185 cal
- Lunch: Whole-grain wrap (60g, 150 cal) with hummus (30g, 70 cal), lettuce (20g, 5 cal), tomato (50g, 5 cal), and cucumber (50g, 5 cal) = 235 cal
- Snack: Carrot sticks (80g, 30 cal) with 2 tbsp hummus (30g, 70 cal) = 100 cal
- Dinner: Grilled chicken breast (100g, 165 cal) with steamed broccoli (100g, 55 cal) and brown rice (50g, 150 cal) = 370 cal
Total: 1,095 calories
Day 2:
- Breakfast: Scrambled eggs (2 eggs, 140 cal) with spinach (50g, 10 cal) and a side of grapefruit (150g, 50 cal) = 200 cal
- Snack: Small handful of almonds (20g, 120 cal) = 120 cal
- Lunch: Tuna salad (100g, 150 cal) (made with Greek yogurt) on a bed of mixed greens (50g, 15 cal) = 165 cal
- Snack: Greek yogurt (150g, 100 cal) with 1/2 cup blueberries (75g, 40 cal) = 140 cal
- Dinner: Slow cooker vegetarian chili (300g, 300 cal) with a small side salad (100g, 50 cal) = 350 cal
Total: 975 calories
Day 3:
- Breakfast: Smoothie made with frozen banana (100g, 105 cal), spinach (50g, 10 cal), almond milk (100 ml, 30 cal), and protein powder (30g, 120 cal) = 265 cal
- Snack: Hard-boiled egg (1 egg, 70 cal) = 70 cal
- Lunch: Leftover vegetarian chili (300g, 300 cal) from dinner = 300 cal
- Snack: Celery sticks (80g, 10 cal) with 1 tbsp peanut butter (15g, 90 cal) = 100 cal
- Dinner: Baked salmon (120g, 200 cal) with quinoa (40g, 120 cal) and roasted Brussels sprouts (100g, 75 cal) = 395 cal
Total: 1,130 calories
Day 4:
- Breakfast: Greek yogurt (150g, 100 cal) with sliced almonds (15g, 70 cal) and a drizzle of honey (5g, 20 cal) = 190 cal
- Snack: Orange (150g, 65 cal) = 65 cal
- Lunch: Chicken salad (100g, 150 cal) (made with Greek yogurt) wrapped in a large lettuce leaf (20g, 5 cal) = 155 cal
- Snack: Rice cake (10g, 35 cal) with 1 tbsp hummus (15g, 35 cal) = 70 cal
- Dinner: Stir-fry with tofu (100g, 150 cal), mixed vegetables (200g, 100 cal), and brown rice (50g, 150 cal) = 400 cal
Total: 880 calories
Day 5:
- Breakfast: Whole-grain toast (40g, 100 cal) with mashed avocado (50g, 100 cal) and a sliced hard-boiled egg (1 egg, 70 cal) = 270 cal
- Snack: Small handful of walnuts (15g, 100 cal) = 100 cal
- Lunch: Leftover stir-fry (350g, 400 cal) from dinner = 400 cal
- Snack: Sliced bell peppers (50g, 20 cal) with 2 tbsp guacamole (30g, 50 cal) = 70 cal
- Dinner: Turkey meatballs (120g, 200 cal) with whole-wheat spaghetti (60g, 200 cal) and marinara sauce (100g, 50 cal) = 450 cal
Total: 1,290 calories
Day 6:
- Breakfast: Cottage cheese (150g, 100 cal) with sliced tomatoes (100g, 10 cal) and cracked black pepper (1g, 5 cal) = 115 cal
- Snack: Peach (150g, 60 cal) = 60 cal
- Lunch: Quinoa salad (200g, 250 cal) with black beans, corn, diced peppers, and a lime vinaigrette = 250 cal
- Snack: Cucumber slices (100g, 10 cal) with 2 tbsp tzatziki sauce (30g, 30 cal) = 40 cal
- Dinner: Grilled lean pork chops (120g, 220 cal) with sweet potato (150g, 115 cal) and steamed green beans (100g, 45 cal) = 380 cal
Total: 845 calories
Day 7:
- Breakfast: Breakfast burrito with scrambled eggs (2 eggs, 140 cal), black beans (50g, 120 cal), and salsa (50g, 20 cal) in a whole-wheat tortilla (40g, 150 cal) = 430 cal
- Snack: Pear (150g, 100 cal) = 100 cal
- Lunch: Leftover quinoa salad (200g, 250 cal) from lunch = 250 cal
- Snack: Air-popped popcorn (10g, 30 cal) = 30 cal
- Dinner: Stuffed bell peppers with lean ground turkey (120g, 200 cal), brown rice (50g, 150 cal), and diced tomatoes (100g, 20 cal) = 370 cal
Total: 1,180 calories
Always listen to your body’s cues for hunger and fullness, and consult with a healthcare professional for personalized advice.
© Stephen G. Arrowsmith 2024
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