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When you’re trying to lose weight, putting together a meal plan can take a lot of energy and effort. It can be tricky to find time to sit down and plan out a menu that will help you feel satiated and drop pounds. Luckily, we've got you covered with a 7-day diet plan for weight loss created by nutritionist Keri Gans, RD, the author of
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Devoting time to meal prep can be a helpful component of weight loss, she says. “For many individuals, planning ahead is key to successful weight loss since it may help decrease the guesswork and negative outside influences at meal time, ” Gans says. To help, she has offered up several healthy food options that will help you stay full, satisfied, and support your weight loss goals.
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Check out the 7-day meal plan for weight loss below, including a handy grocery list to take with you on your next stopping trip (because eating healthy shouldn’t be complicated).
Every meal on this eating plan is a good mix of protein, fat, and carbs to help you fill up, stay satisfied, and hold your blood sugar steady—all key factors in losing weight.
Breakfast: A piece of 100 percent whole wheat toast topped with half an avocado, two slices of tomato, and two poached eggs
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Lunch: Mixed green salad with carrots, cucumbers, ½ avocado sliced, and 3 to 4 ounces broiled salmon, topped with a dash of olive oil and vinegar
Dinner: One cup of cooked pasta (whatever kind you prefer) tossed with 3 ounces of grilled shrimp, as much asparagus as you want, sautéed garlic, and a dash of olive oil
Lunch: Fresh roasted turkey sandwich on 100 percent whole wheat bread with lettuce, sliced tomato, and 1 tablespoon of mayo (or drizzle of olive oil)
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Dinner: Three to four ounces of broiled salmon with baked potato (you can add a pat of butter or dollop of sour cream), and as much broccoli as you want
Breakfast: A cup of plain Greek or Icelandic yogurt topped with 1 cup of sliced strawberries and 1 ounce of sliced almonds
Lunch: One individual can of tuna mixed with 1 tablespoon of mayo (or dash of olive oil) on 100% whole grain bread, topped with lettuce, two slices of tomato, and a few slivers of red onion
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Dinner: One cup of cooked pasta (whatever kind you prefer) tossed with 3 ounces of grilled shrimp, as much asparagus as you want, sautéed garlic, and dash of olive oil
Breakfast: One piece of 100 percent whole wheat toast topped with half an avocado, two slices of tomato, and two poached eggs
Lunch: Fresh roasted turkey sandwich on 100% whole wheat bread with lettuce, sliced tomato, and 1 tablespoon of mayo (or drizzle of olive oil)
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Dinner: One cup of cooked pasta (or zucchini noodles!) tossed with 3 ounces of grilled shrimp, as much asparagus as you want, sautéed garlic, and dash of olive oil
Being on a weight loss journey can feel overwhelming, but little changes go a long way. In addition to following the above meal template, prioritizing nutrient-packed foods can help you feel satiated while dropping weight sustainably.
One pro tip? Add more veggies and fiber-rich foods to your routine. Always start your dinner and lunch with a large mixed green salad [and] light on the dressing of your choice, Gans says. Salads are packed with fiber and help to fill you up.
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If you love dessert and snacking throughout the day, try a cup of berries or a piece of fruit, like oranges and apples. Over time, this can help satisfy your sweet tooth while encouraging less-processed foods—which is key for losing weight in a healthy way.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at
Weight Loss Meal Plans: Tips, 7 Day Menu, And More
, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
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30-Day Pushup Challenge ‘How Doctors Misdiagnosed My Rare Nerve Condition’ Work Your Lower Body With This Quick EMOM Workout Is It Ever Safe To Lose Weight While Pregnant?Despite a busy career, high-pressure work, and dizzyingly frequent travels, Alton Brown never skimps on his health. Not surprisingly, the food expert who has become known as the sort of nutty professor-chemist of the kitchen has honed eating healthy into a science with his four-list method, which has helped him lose 50 pounds and keep the weight off for more than two years. Brown pinpointed foods to eat daily (like leafy greens and fruits), several times a week (like yogurt and avocado) and just once a week (like red meat), as well as foods to cut out completely (like diet soda). Brown says he’s not sure if he’ll put his personal plan into book form, but he is open about sharing it with others when asked. It was featured in the “Live and Let Diet” episode of
Brown says the selection of the foods for each list came largely from the years of nutritional research he gleaned from his years doing
. The motivation to create a plan based on what to eat and how frequently to eat it came out of his personal needs and past experience.
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“Having wrestled with weight my whole life, I knew that a diet based on denial—based simply on don’t do this, don’t do that, don’t eat this, don’t eat that—would ultimately fail for me. I rebel against that. I knew if I was going to design a plan that had any hope of success, it would have to be based on not things I couldn’t eat but things I had to eat, because that’s more proactive.
“So I came up with this concept that there are a great many foods that are extremely high in nutrition that you ought to be getting every day, some things several times a week. And I balanced that with the things that did need to be restricted which is the once a week and never list, then I could find some things that I could live with.”
Brown believes it’s crucial to bid a permanent farewell to certain foods that are just plain bad for you. “The real importance of the ‘never’ list is that you have to make a commitment that there are some things in your life that you’re going to give up and you’re never going to have again. And there’s not a diet that I know of that ever said, ‘You know what? You’re going to say goodbye to some things forever.’ I actually think that’s important because it’s a symbolic life change that says ‘I’m turning a corner.’ It’s a statement of ‘I’m making a permanent change.’ That’s important from both a psychological and nutritional standpoint.”
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Brown broke his 30-year habit of drinking four or five diet sodas (Diet Coke or, before that, Tab) a day. “There’s nothing really worse for you than diet sodas, ” he says. “I was a complete diet soda addict.” He also ditched fast food and his “bad influence” food: milk. When he drank milk, it led to eating cookies, cake and other treats. “I broke a pattern that was harmful for me, ” he says.
Desserts are now a one-day-a-week food. Those rare treats serve as motivators, making you look forward to them all week. “Anticipation is actually a very potent tool, ” he says.
In many cases, Brown says, it’s not so much the foods themselves that are the problem, but what you coat, slather, sprinkle and fry them in. “What you would have to worry about is what you put on things.” He says by changing his eating habits, he reset his palette. Now when he eats a sweet potato, he enjoys it without the dollop of butter that used to top it. “You’d be amazed how delicious food really is. If you get your diet adjusted properly, your tastes change and you respond more to the natural flavors in things.”
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If foods don’t taste good au naturel, chances are the problem is with the food itself. Out of season produce simply won’t pop the way just-picked fruits and veggies do. “If
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