When it comes to all things losing weight, it's fairly easy to get overwhelmed with conflicting information and advice. Depending on which "fad diet" you choose, your caloric intake can vary by as much as 1500 calories per day. To help you avoid making some of the most common mistakes, we've put together this 7-day meal plan which includes all the macros and daily recommended intake for an average adult with a moderately active lifestyle. You'll spend less time calculating and more time actually being healthy!
The 7-day meal plan below is for someone who weighs about 40 kg (90 pounds) or less, but the numbers may be adjusted to fit anyone else if needed.
All the food options included have been rounded to the nearest 100 calories so you don't have to worry about calculating every last thing. The numbers are based on averages and your individual calorie needs (and taste buds of course!) will vary depending on your body type, activity level and other factors.
Notice that a lot of the protein options are lean meats like chicken with a smaller portion of beans/lentils. This is because protein has 4 kcals per gram and fat has 9 kcals per gram. By pairing foods with different kcal content (like fats, carbs and protein), you can fill up without adding extra calories.
Keep in mind that the goal is still to eat healthy and you should adjust the meal plan to suit your tastes. If a certain food is making you feel bloated, greasy or gross, then just don't eat it! This should be a long-term lifestyle change - not some short-term crash diet. Eat everything on the list at least 3 times a week and try to mix it up as best as possible.
I hope you enjoy the 7-day meal plan!
My breakfast of choice is a bowl of oats with soy milk and honey.
½cup rolled oats (37g)
2 tbsp soy milk (32g) [100]
1 tsp honey (12g) [30] Total: 79 calories - [f] : [c] -9.5 gm : 0.7gm - 2% : 97% Calories in a cup of oatmeal: 109 kcals, Carb: 19 gm, Fat: 1 gm, Protein; 3.5 gm, Sodium; 2 mg. Breakfast 2 Omelet filled with veggies and lean meat (beans).
1 large egg (60g) [80]
1/4 cup chopped veggies [20]
1/4 cup beans (100g) [100] Total: 200 calories - [f] : [c] 3.5 gm : 1.5gm - 10% : 90% Calories in a large egg: 77 kcals, Carb: 0 gm, Fat: 6 gm, Protein: 6 gm, Sodium; 43 mg. Breakfast 3 2 slices of whole wheat bread with peanut butter and banana.
2 slices whole wheat bread (100g) [200]
4 tbsp peanut butter (80g) [120] Total: 260 calories - [f] : [c] 9 gm : 3gm - 40% : 60% Calories in 2 slices of whole wheat bread: 272 kcals, Carb: 52 gm, Fat: 3 gm, Protein; 7.5 gm, Sodium ; 7 mg. Breakfast 4 Glass of skim cow's milk.
1 cup skim cow's milk (244ml) [83] Total: 83 calories - [f] : [c] -24 gm : -12 gm - 44% : 56% Calories in a cup of skim milk: 85 kcals, Carb: 12 gm, Fat: 0 gm, Protein; 9.5 gm, Sodium; 55 mg. Breakfast 5 1 scoop protein powder mixed with water and ice.
1 scoop protein powder (25g) [35]
1/2 cup ice cubes [60] Total: 100 calories - [f] : [c] -8 gm : -2.5 gm - 30% : 70% Calories in 1 scoop of protein powder: 57 kcals, Carb: 0 gm, Fat: 1.5 gm, Protein; 5 gm, Sodium ; 0.75 mg. Breakfast 6 2 slices whole wheat bread with peanut butter and banana.
2 slices whole wheat bread (100g) [200]
4 tbsp peanut butter (80g) [120] Total: 260 calories - [f] : [c] 9 gm : 3gm - 40% : 60% Calories in 2 slices of whole wheat bread: 272 kcals, Carb: 52 gm, Fat: 3 gm, Protein; 7.5 gm, Sodium ; 7 mg. Breakfast 7 Lunch 1 Bowl of rice and some stir-fried veggies with soy sauce and sesame oil.
1 cup steamed rice (160g) [110]
1/4 cup stir-fried veggies [20]
3-4 tbsp soy sauce (50-85g) Total: 200 calories - [f] : [c] 3 gm : 2gm - 20% : 60% Calories in a cup of rice: 113 kcals, Carb: 15 gm, Fat: 0 gm, Protein; 1.5 gm, Sodium; 0.2 mg. Lunch 2 Cup of chicken soup with bread cubes.
3/4 cups chicken soup (240ml) [165] Total: 165 calories - [f] : [c] 8.5 gm : 0.5 gm - 50% : 50% Calories in a cup of chicken soup: 153 kcals, Carb: 5 gm, Fat: 3.5 gm, Protein; 8 gm, Sodium; 8 mg. Lunch 3 1 slice of pecan pie with a scoop of protein powder and ice.
1 slice whole wheat bread (100g) [200]
1/2 scoop vanilla whey protein powder [50]
3/4 cup ice cubes [60] Total: 300 calories - [f] : [c] 21 gm : 9.5 gm - 70% : 30% Calories in 1 slice of pecan pie: 300 kcals, Carb: 27 gm, Fat: 8.5 gm, Protein; 7 gm, Sodium; 25 mg. Lunch 4 2 slices whole wheat bread with peanut butter and banana.
2 slices whole wheat bread (100g) [200]
4 tbsp peanut butter (80g) [120] Total: 260 calories - [f] : [c] 9 gm : 3gm - 40% : 60% Calories in 2 slices of whole wheat bread: 272 kcals, Carb: 52 gm, Fat: 3 gm, Protein; 7.5 gm, Sodium ; 7 mg. Lunch 5 Lean chicken with steamed broccoli and potatoes.
1 cup chicken (175g) [105]
½ cup steamed broccoli (70g) [20]
3-4 small red potatoes (100g) [100] Total: 300 calories - [f] : [c] 23 gm : 10.5 gm - 80% : 20% Calories in 1 cup of chicken + ½ cup of broccoli: 350 kcals, Carb: 27 gm, Fat: 0 gm, Protein; 17.5 gm, Sodium ; 3 mg. Lunch 6 2 slices whole wheat bread with peanut butter and banana.
2 slices whole wheat bread (100g) [200]
