7-Day Meal Plan for Healthy Weight Loss
Build healthy habits
from your phone
In this article:
- It can be hard to find easy, healthy meals for weight loss. But it is possible.
- This meal plan has 7 days' worth of breakfasts, lunches, and dinners. They total about 1,200 calories. You can add snacks if you need more calories.
- Be sure to ask your doctor before using any new meal plan.
- Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.
Healthy eating for weight loss can be simple. And it can taste good. Here is a 7-day meal plan to try. Most of the meals take only a few minutes to put together. There are a few delicious recipes you can try if you like.
Each day shows about 1,200 calories. The menus get about 30 to 35% of their calories from carbohydrates. If you need to, you can add snacks from this Snack List. You can also consider using swaps from our Healthy Swaps List.
Here are some more tips for success.
- Drink plenty of water throughout the day. Aim for at least 64 ounces.
- Each meal has about 30 grams of nutritious carbohydrates. That is a moderately low amount. It can help with weight loss and health.
- Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
- Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.
Forget about fatty chili that is like a heart attack in a bowl. This chili is made with beans and vegetables. And guess what: it still tastes fantastic! It tastes complete as it is, but if you need a meaty element, you can add lean ground turkey or vegetable protein.
The chili is easy to make. It tastes better the next day and it freezes well, so it makes sense to make a batch on the weekend or whenever you have a bit of time to prepare food. It can be a stand-alone meal, or you can serve it with a piece of toast, a small baked potato, or some fruit.
Makes 8 servings
- 1 tablespoon of olive oil
- 2 cloves of garlic, peeled and minced
- 1 onion, diced
- 4 stalks of celery, thinly sliced
- 2 red or green bell peppers
- 2 cans of stewed tomatoes (with Mexican or chili seasoning if desired)
- 3 low-sodium cans of beans of your choice (such as garbanzo, pinto, black, or navy)
- Peeled and seeded diced jalapeno (optional)
- 2 teaspoons of chili powder
- 1 teaspoon of cumin
- 1/2 teaspoon of oregano
- salt and pepper to taste.
- Cook the garlic and fresh vegetables in a large pot with the olive oil. Add the canned tomatoes, beans, and spices.
- Bring to a boil and simmer for half an hour.
- Serve with 1 ounce of low-fat shredded jack or cheddar cheese per person.
Chicken Noodle Casserole with Butternut Squash
This recipe is great for using leftovers. Leftover cooked chicken, spaghetti, cooked broccoli, and cooked butternut squash can all be used. If you do not have leftovers, it is easy to cook what you need before assembling the ingredients.
Pureed butternut squash adds creaminess without many calories. And it is lower in fat and higher in nutrients than a standard ingredient such as cream of mushroom soup.
This recipe is versatile. You can use tuna, cooked fish or turkey, or tofu instead of chicken, and any type of cooked vegetable is fine instead of broccoli. Any whole-wheat pasta, such as rotini or penne, works, or you can use a different whole grain if you already have one cooked. Brown rice and quinoa are both gluten-free choices.
Makes 4 servings
- 1 onion, diced
- 1 tablespoon of olive oil
- 1 cup of low-sodium broth
- 1 teaspoon of dried sage
- 1/2 teaspoon of dried thyme
- 2 cups of butternut squash, cooked, peeled, and pureed
- 1 1/2 cups of cooked whole-wheat spaghetti
- 12 ounces of skinless rotisserie chicken or cooked skinless chicken breast or leg, cut into small pieces
- 2 cups of cooked chopped broccoli florets
- 1/2 cup (2 ounces) of shredded parmesan cheese
- Preheat the oven to 350 degrees.
- Heat the olive oil in a skillet. Add the onion and cook.
- Add the broth, sage, thyme, and butternut squash. Stir to combine, and heat.
- Stir in the chicken, spaghetti, and broccoli. Heat, then turn off the heat.
- Pour the mixture into a baking dish. Distribute the parmesan cheese on top.
- Cook for 15 minutes or until the cheese is melted. Cool and then serve.