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
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