How about losing weight by changing your meal plan for just a week? The simple 7 day diet plan for weight loss is specially created for people who want to lose a few extra pounds real fast. The 1200 Calories meal plan is tailor-made in a way that you will feel energetic despite cutting down on several food items.
Since you are consuming all the nutrients, you require and leaving out the bad carbohydrates and fats, and you will lose around two pounds per week. We will describe how your diet plan each day should look like. So, you can just follow this diet chart for weight loss and experience the incredible effect yourself.
The 7 day diet plan for weight loss restricts you to consume not more than 1200 calories in a day. Besides, the diet is a perfect blend of high fibers and proteins. As a result, digestion becomes a slower process, and you feel less hungry. That is how you do not feel the urge of any binge-eating resulting in healthy fat loss.
There are several diet plans, but we are stressing on the 7 day diet plan for weight loss also because the planning is done a balanced way. It means that whatever you eat does not overpower each other, and therefore there is a balance in the digestion process.
You can also keep track of how much calorie is present in each food so that you can swap one for another as per your wish. If you can continue this low carb diet plan for weight loss along with some cardio exercises, you will be able to see the results in almost no time.
Table of Contents
Detailed meal prep for a 7 day diet plan for weight loss
Earlier on, every time you wanted to follow a diet plan, your busy schedule came in the way and messed up everything. However, in this case, we will give you a few tips for pre-prep that will help to save you a lot of time later. So, go through the following and make your 7 day diet plan for weight loss more comfortable than ever.
- Prepare a full batch of nut oatmeal and baked banana cups. Later, you can easily have them for breakfast on the 1st and 3rd day. You do not have to throw away if you have any leftovers. Just store the residues in silicone cups that you can use later. Silicone cups are also straightforward to clean, so it saves you some extra time there.
- Prep up a batch full of cauliflower and chipotle lime taco bowls. You can use them up for lunch on the 2nd and the 5th day. You can easily store the ingredients in air-tight containers. In that way, you can have a fresh taco bowl even after an entire week.
- You should have a hard-boiled egg for a snack on the 2nd, 5th, and 6th day. You can boil them in advance and store them up in silicone bags for later use.
Day-wise diet chart for weight loss
You must maintain the calorie count when you are following the 7 day diet plan for weight loss. As mentioned earlier, the calorie intake should never exceed a maximum of 1200 kcal in a single day.
In this section of the article, you will be able to understand the planning for the 7 day diet plan for weight loss in more detail. Stay focused on your goal, and keep in mind that nothing is impossible.
Day-1
Breakfast
Consumption calculation- 271 kcal
- Nut oatmeal and baked banana cups- 1 serving
- Apple- 1 (medium)
Mid-day snack
Consumption calculation- 35 kcal
- Clementine- 1 (medium)
Lunch
Consumption calculation- 105 kcal
- Hummus and vegetable sandwich- 1 serving
Evening snack
Consumption calculation- 105 kcal
- Banana- 1 medium
Dinner
Consumption calculation- 468 kcal
- Sheet-pan fajita bowl- 1 serving
- Cooked brown rice- ½ cup
The total comes up to an approximate of 1,203 kcal, out of which-
- Protein- 66 gm
- Carbohydrate- 177 gm
- Fiber- 34 gm
- Fat- 32 gm
- Sodium- 1,186 mg
Day-2
Breakfast
Consumption calculation- 271 kcal
- Nut oatmeal and baked banana cups- 1 serving
- Apple- 1 (medium)
Mid-day snack
Consumption calculation- 192 kcal
- Cheddar cheese- 1 oz.
- Boiled egg (hard)- 1
Lunch
Consumption calculation- 344 kcal
- Cauliflower and chipotle-lime taco bowl- 1 serving
Evening snack
Consumption calculation- 35 kcal
- Clementine- 1
Dinner
Consumption calculation- 373 kcal
- Chickpea and zucchini burger with ranch-tahini sauce- 1 serving
The total comes up to an approximate of 1,215 kcal, out of which-
- Protein- 45 gm
- Carbohydrate- 158 gm
- Fiber- 30 gm
- Fat- 50 gm
- Sodium- 1,488 mg
Day-3
Breakfast
Consumption calculation- 271 kcal
- Nut oatmeal and baked banana cups- 1 serving
- Apple- 1 (medium)
Mid-day snack
Consumption calculation- 70 kcal
- Clementine- 2 (medium)
Lunch
Consumption calculation- 344 kcal
- Cauliflower and lime-chipotle taco bowl- 1 serving
Evening snack
Consumption calculation- 105 kcal
- Banana- 1 medium
Dinner
Consumption calculation- 401 kcal
- Salmon cake- 1 serving
- Baby spinach- 2 cups
The total comes up to an approximate of 1,190 kcal, out of which-
- Protein- 59 gm
- Carbohydrate- 176 gm
- Fiber- 35 gm
- Fat- 36 gm
- Sodium- 1,534 mg
Day-4
Breakfast
Consumption calculation- 287 kcal
- Raspberries in muesli- 1 serving
Mid-day snack
Consumption calculation- 35 kcal
- Clementine- 1 (medium)
Lunch
Consumption calculation- 344 kcal
- Cauliflower and lime-chipotle taco bowl- 1 serving
Evening snack
Consumption calculation- 32 kcal
- raspberries- 1/2 cup
Dinner
Consumption calculation- 521 kcal
- cucumber and chicken in lettuce wraps along with peanut sauce- 1 serving
The total comes up to an approximate of 1,220 kcal, out of which-
- Protein- 62 gm
- Carbohydrate- 159 gm
- Fiber- 42 gm
- Fat- 46 gm
- Sodium- 1,109 mg
Day-5
Breakfast
Consumption calculation- 287 kcal
- Raspberries in muesli- 1 serving
Mid-day snack
Consumption calculation- 135 kcal
- Cheddar cheese- 1/2 oz.
- Boiled egg (hard)- 1
Lunch
Consumption calculation- 344 kcal
- Cauliflower and lime-chipotle taco bowl- 1 serving
Dinner
Consumption calculation- 454 kcal
- Mediterranean style olives and artichoke ravioli- 1 serving
The total comes up to an approximate of 1,220 kcal, out of which-
- Protein- 51 gm
- Carbohydrate- 161 gm
- Fiber- 39 gm
- Fat- 49 gm
- Sodium- 1,478 mg
Day-6
Breakfast
Consumption calculation- 287 kcal
- Raspberries in muesli- 1 serving
Mid-day snack
Consumption calculation- 95 kcal
- Apple- 1 (medium)
Lunch
Consumption calculation- 325 kcal
- Hummus and vegetable sandwich- 1 serving
Evening snack
Consumption calculation- 77 kcal
- Boiled egg (hard)- 1
Dinner
Consumption calculation- 405 kcal
- Peanut soup and sweet potato curry- 1 serving
- Whole-wheat baguette (1-inch slice)- 1
The total comes up to an approximate of 1,190 kcal, out of which-
- Protein- 47 gm
- Carbohydrate- 168 gm
- Fiber- 38 gm
- Fat- 46 gm
- Sodium- 1,281 mg
Day-7
Breakfast
Consumption calculation- 285 kcal
- Peppers (eggs in hole style) with some avocado salsa- 1 serving
Lunch
Consumption calculation- 345 kcal
- Peanut soup and sweet potato curry- 1 serving
Evening snack
Consumption calculation- 220 kcal
- raspberries- 1 cup
- dark chocolate- 1 oz.
Dinner
Consumption calculation- 371 kcal
- artichoke and spinach dip pasta- 1 serving
The total comes up to an approximate of 1,221 kcal, out of which-
- Protein- 47 gm
- Carbohydrate- 139 gm
- Fiber- 32 gm
- Fat- 58 gm
- Sodium- 1,741 mg
So, that was the 7 day diet plan for weight loss in detail for you. It is simple to prepare with everyday ingredients, and the result is outstanding. Just dedicate yourself to fitness, and follow the plan as it is given. Along with it, a workout session of at least 45-60 minutes is a must.
Top three best low carb diet plan for weight loss
We have already discussed one of the most consistent ways to lose weight. The 7 day diet plan for weight loss is a favorite of many people, given the simplicity and quick effect of it. Next, you will learn about a few diet plans that are now trending and will be talked about in 2020.
Mediterranean diet
There is a belief that people who belong to the Mediterranean countries have a longer life span than most Americans. Also, there are lesser cases of cardiovascular ailments or cancer too. The secret behind all this is not very complicated. It is their healthy lifestyle and tasty food that is low on sugars, saturated fats, and red meat. Instead, most of their dishes include nuts, other fresh produce, and healthy ingredients.
Pros:
- Better nutritional values
- Diverse flavors and foods
Cons:
- excessive grunt work
- a bit on the expensive side
You can eat:
- buckwheat pancakes
- Greek yogurt
- Pasta salads with Mediterranean ingredients
- chicken souvlaki
- roasted almonds
- grilled salmon
- quinoa salad
- dark chocolate mousse
- mussels stew
- pumpkin soup
- roast potatoes
- banana bread loaded with peanuts
Facts:
- Mediterranean diet is extremely convenient to follow. You will get all the best recipes online without must hustle.
- There is no problem if you want to eat out. Just remember you must know portion control, and also start the meal with a salad bowl.
- Meal preps become more comfortable if you are following the Mediterranean diet
- You should include physical activities along with this diet.
DASH diet
In this diet, the term DASH stands for Dietary Approaches to Stop Hypertension, and it is supported by the National Lunge, Heart, and Blood Institute. The DASH method is a tested one that prevents the risk of heart problems that come as a result of Hypertension. It includes the healthiest food items typically. For example, fruits, dairy, vegetables, lean protein, and whole grains are the major items that you can have in this diet.
Such ingredients are rich in potassium, fiber, protein, and calcium and thus can control your blood pressure. The DASH diet does not permit foods such as red meats, artificially sweetened beverages, full-fay dairy items, tropical oils, and any sweets.
Pros:
- Keeps your heart healthy
- Nutritional balance is great
Cons:
- Excessive grunt work
- Quite expensive
You can eat:
- Healthy omelets
- Bran flakes
- Sandwich filled with chicken salad
- Minestrone
- Yogurt
- Berries and chicken salad
- Pork tenderloin- Asian style
- Squash spaghetti with sauce
- Apples and cottage cheese
- Tuna salad with lettuce
- Vegetable kebabs
- Soy milk smoothie with bananas and berries
Tips & Facts
- It is not difficult to follow the DASH diet. You just have to have that dedication towards your fitness journey.
- Recipes from a DASH diet are one of the easiest because they are almost part of our daily diets.
- Be careful when you are eating out. You must control your salt and sugar intake at all times. Also, it is not ideal to consume any kind of unsaturated fats if you are following this diet.
- It is a little time-consuming at times because of the elaborate meal-planning and prep.
- You are going to feel fuller for a longer time with the DASH diet. However, salt intake control is the most important of everything.
Flexitarian diet
The words ‘flexible’ and ‘vegetarian’ together combine as Flexitarian, which is considered one of the best diets of modern times. In this diet, the preference goes towards vegetarian food. However, you can satisfy yourself by having a non-vegetarian meal when you feel a strong urge. As a result, the entire routine becomes flexible, and therefore easier to maintain. For example, divide the week into 2:5 as the ration in which you will eat vegetarian and non-vegetarian, respectively. So, when you are ultimately consuming natural and fresh produce majorly instead of meat, you tend to lose weight. Besides, the flexitarian diet will also improve your overall health. The specific food pattern lessens the risk of heart problems, cancer, and diabetes.
Pros:
- Very flexible
- You can eat tasty recipes
Cons:
- A lot of home cooking involved
- The problem for people who dislike vegetables and fruits
You can eat:
- Eggs and hash vegetables
- Oatmeal with hazelnuts
- Lentil soups
- Yogurt and berries
- Quiche
- Hummus
- Dark chocolate and apricots
- Avocado salad
- Tofu in honey garlic sauce
- Quinoa salad
Tips & tricks:
- Convenience is critical when you are following the flexitarian diet because there are hardly any strict rules. While the emphasis is on fresh produce, you can eat anything, even a little alcohol at times.
- You can prepare simple recipes at home.
- Eating out and hunger is not at all a problem in this easy diet plan.
Final thoughts
You now know about four of the best diet plans available in the present times. If you are serious about shedding weight, then it should not be a problem anymore. Choose one out of the fabulous four plans, and get, set, go!
Sandy