A 7 day diet for weight loss is a small yet efficient weight loss diet chart that has been created to lose weight effectively within a week. 7 days diet for weight loss is a healthy diet which consists of all the healthy nutrient dense foods and beverages for an individual to lose weight in 7 days. 7 Day diet for weight loss can be implemented by individuals who want to see a difference in their weight within a week . A 7 day diet for weight loss limits a person's quantity of eating over the calories. A 7 Day diet for weight loss does not let an individual starve themselves to lose weight. A 7-day diet for weight loss is a balanced and sustainable diet plan that promotes healthy eating habits and eating quantities. Moreover, an individual should consult a nutritionist if they have any underlying issues before doing the 7 day diet for weight loss.
The following is an example of a 7 day diet for weight loss ;
Day 1 of 7 Day Diet for Weight Loss-:
- Breakfast: Oatmeal with fruits and nuts.
In this 7 Day Diet for weight loss, breakfast is very important. It is the most crucial meal of the day. Keeping your breakfast light, yet healthy and filling, which also supports your diet is very important. Oats prepared like porridge without any added sugars or milk keeps a person full for longer. It is a great way to kickstart a person's day while keeping in mind the weight loss as well.
Oatmeal combined with fruits like apples, pineapples, bananas and pears make a great breakfast option as it keeps you full while providing you with the needed fibre from both the oats and the fruits. Nuts also help keep you full for a longer time while providing you with the sufficient amount of energy to carry on the rest of the day. This combination of oats, fruits and nuts make an amazing breakfast to kickstart the 7 day diet for weight loss.
- Lunch: Grilled chicken salad with veggies and whole grain bread.
For lunch in a 7 day diet for weight loss, the lunch is protein and fibre rich. Grilled chicken breast is a very good source of protein. It does not contain any fat and is the purest form of high protein. It is the best source of protein. It should be grilled without any added fats or sugars and moderate spice.
Salads with veggies and whole grain bread without any refined flour in it is a great source of good fibre and carbs. Usually veggies like lettuce , kale, spinach, carrot, broccoli, cabbage, cucumber, capsicum and tomatoes are used in vegetable salads.
Whole grain bread like wheat or rye bread can be consumed in a very moderated quantity for the 7 day diet for weight loss.
- Dinner: Baked salmon/fish with quinoa and vegetables.
For dinner, a lean protein like salmon or any fish which is baked or grilled is a very good choice as it provides with the vital omega needs as well as protein necessity. Quinoa is a high fibre and low calorie grain which fills you up while not adding up to the carbohydrate overload like other grains. It does not contain any starch and helps aid in weight loss . Steamed vegetables help in aiding weight loss while helping with our fibre intake. Vegetables like carrots, beans, cabbage and spinach can be steamed and combined with the fish and quinoa to form a perfect dinner for the 7 day diet for weight loss.
Day 2:
- Breakfast: Greek yogurt with fruits and museli.
Greek Yogurt is a good source of protein and healthy fats. It is very thick and creamy. Using a low fat greek yogurt without any added sugar, along with some berries like strawberries and blueberries is a very great start to the morning as it packs a lot of energy and probiotics which is easy on the gut. Additionally topping it with nuts and muesli or homemade granola with no added sugar will make it an even more filling breakfast. Stay away from added sugar and flavoured greek yogurts as they do not help or support the 7 day weight loss diet in any way since it contains sugar. Moreover, greek yogurt has a very huge source of good fats and good protein. It has probiotics which help the stomach feel good and helps aid in digestion.
- Lunch: Whole wheat oil free roti with roasted chicken breast and salad.
Whole wheat roti/chapati which is made without any oil is a good carb bread that helps in weight loss. Two small rotis are sufficient and filling for an individual to complete the meal. This can be eaten along with roasted chicken breast with mild spices and lemon and served along with a side salad of carrots, beetroots, cucumber and lettuce. This lunch meal consists of a little carbohydrates from the roti, high protein from the chicken breast which is roasted with less oil or no oil and the side salad of vegetables which help meet the fibre intake as well, keeping the individual full for longer. Incorporating chicken breast helps meet and achieve the protein goals during weight loss.
- Dinner: Vegetable and soya chunks stir fry with brown rice or quinoa.
Vegetables along with soya chunks or meal maker which is stirfried with some spices and sugarless sauces with low sodium makes a rich proteins and fibre rich meal. 100 Grams of soya chunks have 52 grams of protein in it. Vegetables like broccoli, carrot and zucchini are low in carbohydrates and also helps keep one full. This stirfry can be had along with quinoa or brown rice, both of which are low in glycemic index and helps as a good low carbohydrate grain.
Day 3:
- Breakfast: Fruits and oats smoothie with spinach and milk of choice like oat milk or almond milk.
Combining fruits like strawberry, banana, pineapple along with spinach with some oats and blended with oat milk or any nut milk of your choice makes an energy packed breakfast smoothie. It is also easy to digest. It makes a good power packed breakfast.
- Lunch: Brown rice with grilled chicken and vegetables.
Grilled chicken with no sugar and less spice, zero oil served with brown rice and vegetables like cucumber and carrot is a great low carbohydrate and filling lunch.
- Dinner: Grilled tofu with roasted vegetables and quinoa.
Grilled tofu with vegetables that are slightly roasted with some mild spices and salt, served with quinoa is a filling yet hearty dinner which is light on the stomach as well. Tofu has a good amount of protein which comes from the soy curd.
Day 4:
- Breakfast: Egg omelette with whole wheat toast and fruits.
Two eggs made into an omelette, with veggies like spinach and mushrooms, served with whole wheat toast, not refined flour toast with a side of fruits like apples and oranges, pack a great amount of protein and good fats along with a good amount of fibre from the fruits and good carbohydrates from the whole wheat toast makes an amazing breakfast. It keeps a person full till long and also keeps the energy levels intact.
- Lunch: Grilled chicken breast with chopped vegetables and whole wheat roti.
Grilled chicken breast served with a good helping of chopped vegetables like carrots, cabbage, cucumber and spinach with a squeeze of lemon juice and pepper and salt, with some whole wheat roti on the side,makes a protein and low carbohydrate diet. It has low carbohydrates as two rotis will keep you full, high protein because of the chicken breast and good fibre from the vegetables.
- Dinner: Daal/mixed daal with roti and salad on the side.
Daal or lentils that are cooked with onions and tomatoes with a side of whole wheat roti, and a side salad of carrot and cucumber makes a hearty yet gut friendly and diet friendly meal. These should be made with no oil.
Day 5:
- Breakfast: Scrambled eggs with spinach and whole wheat bread, Oranges.
Scrambled eggs with spinach are a good source of protein and whole wheat bread is a healthy source of proteins. Oranges provide the fibre intake for the day. This entire meal punches a good energy and fills sustenance.
- Lunch: Grilled chicken breast and side salad.
Grilled chicken breast with no added sugars or too much of spices along with some side salad of lettuce,spinach, cucumbers and tomatoes, with a squeeze of lemon and dash of pepper and salt, makes a light yet filling lunch. It meets the protein requirements.
- Dinner: Grilled chicken breast with roasted vegetables.
Grilled chicken breast, served with a side of roasted vegetables of choice with very less oil and less spice, packs a great protein rich dinner.
Day 6:
- Breakfast: Greek yogurt with fruits and muesli.
Greek yogurt with fruits like apples and strawberries with muesli packs a protein rich breakfast along with a gut friendly and energy filled power punch.
- Lunch: Roasted chicken with roti and side salad.
Roasted chicken with roti and side salad of carrot, lettuce, broccoli, and cucumber packs a good protein and fibre rich meal.
- Dinner: Grilled Fish with quinoa and steamed broccoli.
Grilled fish served with cooked quinoa and some steamed broccoli packs a very good protein and omega along with fibre.
Day 7:
- Breakfast: Moong daal chilla made with veggies and cut fruits.
Moong daal pancakes made with veggies like beetroot and carrot, with a side of cut fruits like apple and pear is a good source of vegetarian protein and fibre.
- Lunch: Grilled chicken breast with side salad and roti.
Grilled chicken breast with salad of cucumber and carrot along with a side of whole wheat roti, packs a wholesome and protein rich, low in carbohydrates and good fibre intake meal.
- Dinner: Tofu stir fry with brown rice.
Stir fried tofu fry along with some brown rice packs, a good protein rich and low carbohydrate meal.
Always Remember to:
- Always hydrate yourself and drink lots of water.
- Move your body a lot and raise your heart rate by doing physical activity.
- Consult a Nutritionist or diet professional or registered dietitian for better advice.
This meal plan may not be suitable for everyone. Be mindful of what you eat and the quantity you take.