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easy meal plan for weight loss

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Embarking on a journey toward sustainable weight loss doesn’t have to feel like an uphill battle. If you’re looking for inspiration and a place to get started, this 7-day easy meal plan for weight loss is packed with flavor and won’t take you all weekend to prep.

While we use 1400 calories as a baseline, I also suggest what to add to reach 1600 or 1800 calories since everyone’s calorie needs are slightly different. Meal planning is helpful as it allows you to plan and think clearly, so the foods you buy and make align with your health goals.

Save this easy meal plan for weight loss whenever you run out of ideas. It also includes a meal prep plan for weight loss shared at the end to help you with the “how-to’s” of meal planning. 

7-day Easy Meal Plan for Weight Loss

This 7-day meal plan starts with a baseline of 1400 calories with suggestions to increase to 1600 and 1800 calories if those are closer to your needs. 

I don’t typically recommend going below 1200 calories per day as this is typically too low for most people. At this calorie amount or below, it becomes difficult to get enough nutrition, may pose the risk of nutrition deficiencies, and lead to side effects such as hunger, cravings, fatigue, or irritability. 

Lower is not always necessarily better!

Please note the calorie amounts for each meal and snack are an estimate based on calculations from calorie counters.

1400-Calorie 7-Day Meal Plan

Following a meal plan that is easy and delicious can help keep you motivated to lose weight. These meal plans contain 3 meals and 1 snack. If you choose not to have a snack, you’ll have a few extra calories to work within your meals.

To meet 1600 calories, add 1 additional snack and increase protein portions to 5-6 ounces

To meet 1800 calories, add 1-2 additional snacks and increase protein portions to 5-6 ounces

Day 1

  • Breakfast: 300 calories 
    • Greek yogurt parfait with mixed berries and a sprinkle of almonds 
  • Lunch: 400 calories
    • Quinoa salad with grilled chicken, mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette 
  • Snack: 100 calories
    • Handful of carrot sticks with 2 tbsp hummus
  • Dinner: 600 calories
    • 4-oz Baked salmon with 1 cup of roasted asparagus and ½ cup quinoa

Day 2

  • Breakfast: 300 calories
    • Spinach and feta omelet with whole-grain toast 
  • Lunch: 350 calories
    • Lentil soup with a side of mixed green salad and a light vinaigrette dressing 
  • Snack: 150 calories
    • Apple slices with 1 tbsp peanut butter 
  • Dinner: 600 calories
    • 4 oz stir-fried tofu with 1 cup mixed vegetables served over ½ cup brown rice (I love Ben’s Ready Rice instant rice to save time).

Day 3

  • Breakfast: 350 calories
    • Overnight oats made with almond milk, chia seeds, and topped with sliced banana and a drizzle of honey
  • Lunch: 400 calories
    • Turkey and avocado wrap with whole grain tortilla, lettuce, tomato, and mustard 
  • Snack: 150 calories
    • Handful of mixed nuts (such as almonds, walnuts, and cashews) 
  • Dinner: 500 calories
    • Grilled shrimp skewers with 6-8 shrimp, 1 cup roasted Brussels sprouts and ½ cup sweet potatoes 

Day 4

  • Breakfast: 300 calories
    • 1 slice whole-grain toast with ½ mashed avocado and 2 poached eggs 
  • Lunch: 400 calories
    • 1 cup Chickpea salad with diced bell peppers, cucumber, cherry tomatoes, a sprinkle of feta cheese, and lemon-tahini dressing 
  • Snack: 150 calories
    • ½ cup cottage cheese with pineapple chunks
  • Dinner: 550 calories
    • 4 oz baked chicken breast with 1 cup steamed broccoli and ½ cup quinoa pilaf 

Day 5

  • Breakfast: 350 calories
    • Smoothie made with a handful of spinach, ½ banana, frozen berries, almond milk, and a scoop of protein powder 
  • Lunch: 450 calories
    • Grilled portobello mushroom burger with lettuce, tomato, and whole wheat bun, served with a side of ½ cup roasted sweet potato fries 
  • Snack: 150 calories
    • ¾ cup edamame 
  • Dinner: 550 calories
    • Vegetable stir-fry with 4 oz tofu, bell peppers, broccoli, snap peas, and a soy-ginger sauce, served over ½ cup brown rice 

Day 6

  • Breakfast: 300 calories
    • 1 cup cottage cheese and fruit bowl with sliced strawberries, kiwi, and a sprinkle of sunflower seeds
  • Lunch: 400 calories
    • 2 turkey and black bean lettuce wraps with salsa and avocado slices 
  • Snack: 150 calories
    • ¾ cup Greek yogurt with honey and sliced almonds 
  • Dinner: 600 calories
    • 4 oz baked cod with ½ cup quinoa and 1 cup roasted mixed vegetables 

Day 7

  • Breakfast: 350 calories
    • 2 Scrambled eggs with 1 cup spinach and cherry tomatoes, served with 1 slice whole grain toast 
  • Lunch: 400 calories
    • 1 cup Quinoa and black bean salad with corn, diced bell peppers, avocado, and cilantro-lime dressing 
  • Snack: 150 calories
    • Celery sticks with 1 tbsp almond butter 
  • Dinner: 550 calories
    • 4 oz grilled sirloin steak with 1 cup roasted cauliflower and ½ cup mashed sweet potatoes

A calorie tracker app such as MyFitnessPal or Lose It! can help you determine your calorie needs for weight loss based on your weight, goals, and activity level.

But if tracking stresses you out or feels cumbersome, that’s okay! There are other options. You can use a mindful eating app such as Ate or track in a good old paper journal. This will help you still keep track of the choices you’re making without the need to scan all your food.

Meal Prep Plan for Weight Loss

meal prep plan for weight loss

Now that you have some ideas to work with, how do you actually do the work to make sure those meals get on your table?

Here are some tips on how to effectively meal plan with weight loss in mind (and not lose your mind!):

1. Set Clear Goals

Before you start meal planning, define your weight loss goals. Determine how much weight you want to lose and establish a realistic timeline for achieving your goals. Having clear objectives will help you stay focused and motivated throughout your journey.

2. Plan Balanced Meals

Aim for balanced meals that include a variety of nutrients such as lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. This balance ensures you’re getting essential nutrients while keeping you feeling satisfied and energized. 

A good rule of thumb to make a balanced plate consisting of:

  • ½ plate veggies and fruits (with more emphasis on veggies)
  • ¼ plate lean protein – chicken breast, ground turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, beans, nuts, and seeds
  • ¼ plate complex carbs (whole grains like quinoa, brown rice, or whole wheat bread, starchy veggies like potatoes and squash, or beans and lentils)

3. Portion Control

Pay attention to portion sizes to avoid overeating. Use measuring cups, food scales, or visual cues (like using your hand as a guide) to help you gauge appropriate portion sizes. Remember, even healthy foods like granola, nuts, or avocados can contribute to weight gain if consumed in large quantities.

4. Prep Ahead

Spend some time prepping ingredients and meals in advance to save time during busy weekdays. Wash and chop vegetables, cook grains and proteins, and portion out snacks for easy access throughout the week. Having healthy options readily available reduces the temptation to reach for convenience foods that may derail your weight loss efforts. For more easy meal prepping tips, check out my post “Meal Planning for Busy Women.”

5. Include Protein and Fiber

Incorporate protein-rich foods and fiber into your meals and snacks. Protein helps keep you full and satisfied, while fiber aids in digestion and helps stabilize blood sugar levels. This is why all the meals in this 7-day easy meal plan for weight loss are packed with protein and fiber to satisfy your hunger and make them more sustainable.

Opt for lean protein sources such as poultry, fish, tofu, beans, and lentils, and include plenty of fiber-rich foods like fruits, vegetables, whole grains, and legumes.

6. Stay Flexible

Be flexible with your meal plan and open to making adjustments as needed. Life can be unpredictable, and there may be times when you need to adapt your plan to accommodate changes in schedule or preferences. Remember, consistency over time is key to successful weight loss, so don’t get discouraged by occasional deviations from your plan.

The meal plans I create for my clients in the EatLove app are fluid, where both myself and my clients have the ability to tweak it along the way and update calorie needs based on weight and goals.

If your meal planning falls by the wayside, don’t stress. Check out my favorite healthy frozen meals for weight loss to keep on hand, so you always have a backup plan!

Taking action

This 7-day easy meal plan for weight loss is a jumpstart to your meal planning efforts. While exercise is still important in weight loss, research shows repeatedly that diet is the biggest driver of your results. To be consistent with a balanced diet (I recommend the 80/20 rule), you need to plan ahead.

This may look different for everyone – whether that’s planning one meal, one day, or a whole week ahead. Whatever works for you, start small and build it from there.

If you want personalized guidance and an endless amount of meal ideas to choose from, reach out to learn more about my sustainable weight loss program. My program includes thousands of meal ideas that are personalized to you using a recipe app called EatLove!