Best Meal Plan for Rapid Weight Loss

7-day weight loss meal plans.

The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.

A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.

Day	Breakfast	Lunch	Dinner	Snacks
1	scrambled egg with spinach and tomato	tuna salad with lettuce, cucumber, and tomato	bean chili with cauliflower ‘rice’	apple slices and peanut butter
2	oatmeal with blueberries, milk, and seeds	hummus and vegetable wrap	sesame salmon, purple sprouting broccoli, and sweet potato mash	tangerine and cashew nuts
3	mashed avocado and a fried egg on a slice of rye toast	broccoli quinoa and toasted almonds	chicken stir fry and soba noodles	blueberries and coconut yogurt
4	smoothie made with protein powder, berries, and oat milk	chicken salad with lettuce and corn	roasted Mediterranean vegetables, puy lentils, and tahini dressing	whole grain rice cake with nut butter
5	buckwheat pancakes with raspberries and Greek yogurt	vegetable soup with two oatcakes	fish tacos with slaw	boiled egg with pita slices
6	apple slices with peanut butter	minted pea and feta omelet	baked sweet potato, chicken breast, greens	cocoa protein ball
7	breakfast muffin with eggs and vegetables	crispy tofu bowl	lentil Bolognese with zucchini noodles	carrot sticks a