7-Day Trial Weight Loss menu
This one-week meal plan is intended for people who require about 2,000 calories per day, but the objective is to lose weight by consuming 1,500 to 1,750 calories everyday with 3 main meals and 2 snacks.Â
Your daily calorie target may change. Consider working with a qualified dietitian or speaking with another healthcare professional to develop a customised plan and get a more accurate assessment of your nutritional needs.
Day 1
Breakfast
3 eggs boiled
1 whole wheat bread slice
350g calories, 21g protein, 17g carbs, and 21g fat make up the nutritional value
Snack
1 tiny bottle (5.3 oz) nonfat plain Greek yoghurt.
1/4 cup of blueberries.
Cashews, 1 ounce.
Nutritional information: 14g fat, 20g carbs, 20g protein, and 272g calories.
Lunch
Grilled chicken breast, 4 ounces
2 cups of romaine lettuce, chopped
1/4 cup of strawberry slices
Sunflower seeds, two tablespoons
Olive oil, 1 tbsp
1/fourth cup balsamic vinegar
418 calories, 38g protein, 11g carbs, and 26g fat make up the nutritional value.
Snack
 1 cup of non-fat milk and 1 scoop of protein powder
Contains – 193 calories, 28 grams of protein, 18 grams of carbs, and 1 grams of fat.
Dinner
4 ounces of sirloin steak, Grilled
one little cooked potato
1 cup blended steaming veggies
Contains 449 calories, 36 grams of protein, 39 grams of carbs, and 17 grams of fat.
Totals : 1,683 calories, 144 grams of protein, 106 grams of carbs, and 79 grams of fat each day
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Note:- Be aware that this weight loss meal plan does not include beverages. . Experts typically advise roughly 9 cups of water for women and 13 cups for men per day for adequate hydration. Beverages should be included in your meal plan after taking their calorie content into account. Reduce or eliminate your consumption of sugary beverages, and opt instead for water.
Day 2
Breakfast
1/3 cup dry oats cooked in water with a dash of cinnamon, salt, and other spices
Large egg whites, four
Sliced almonds, 1 ounce
Consumption of nutrients 34 grams of fat, 25 grams of carbs, and 24 grams of protein.
Snack
1 small apple
2/fourths of a cup of natural peanut butter
316 calories, 9g protein, 38g carbs, and 17g fat make up the nutritional value.
Lunch
4 ounces of canned, drained solid white tuna
Mayonnaise with 1 tablespoon of olive oil
16 tiny wheat crackers baked
Contains 327 calories, 29 grams of protein, 22 grams of carbs, and 13 grams of fat.
Snack
Protein powder one scoop with coffee or water
Almonds, 1 ounce
280 calories, 26g protein, 12g carbs, and 16g fat make up the nutritional value.
Dinner
Grilled chicken breast, 6 ounces
1 cup of broccoli, steaming
307 calories, 55g protein, 12g carbs, and 7g fat make up the nutritional content.
Totals: 1,560 calories, 142 grams of protein, 109 grams of carbs, and 71 grams of fat each day.
Day 3
Breakfast
Low-fat cottage cheese, 6 ounces
14 cup of slices of pineapple
Cashews, 1 ounce
338 calories, 23g protein, 28g carbs, and 18g fat make up the nutritional value.
Snack
Guacamole, half a cup
1 sliced red bell pepper
Contains 214 calories, 4 grams of protein, 19 grams of carbs, and 18 grams of fat
Lunch
6 ounces of cooked lean ground turkey
1 slice of provolone
1 (6-7 inch) wrap or tortilla made from whole wheat
340 calories, 43g of protein, 15g of carbohydrates, and 12g of fat are included in the nutrition
Snack
1 cup of salted, ready-to-eat edamame in pods
Sliced carrots in a cup
Contains 238 calories, 20 grams of protein, 25 grams of carbs, and 8 grams of fat.
Dinner
6 ounces for dinner 97% lean hamburgers made with ground beef
1 hamburger bun the size of a slider
2 tomato slices
2 leaves of lettuce
1/fourth cup ketchup
2 red onion slices
1,559 calories , 143 grams of protein, 110 grams of carbs, and 65 grams of fat per day.
Day 4
Breakfast
1 waffle, oats and cottage cheese
50 g of raspberry
262 calories, 21g protein, 21g carbs, and 11g fat make up the nutritional value.
Snack
2 ounces of shelled pistachios
175 calories, 6.5g protein, 8g carbs, and 14g fat make up the nutritional value.
Lunch
Roast beef in the deli, 4 ounces
1 slice of provolone
359 calories, 21g protein, 41g carbs, and 14g fat make up the nutritional value.
Snack
Blend Protein powder, ice, a small, ripe banana, one tablespoon of peanut butter, and one cup of non-fat milk.
Contains 383 calories, 34 grams of protein, 45 grams of carbs, and 10 grams of fat.
Dinner
4 big, removed-yolk hard-boiled eggs
One part-skim string mozzarella cheese
100 ml grapes
Sliced carrots in a cup
Dietary content: 562 calories, 57g of protein, 26g of carbs, and 28g of fat.
Totals: 1,578 calories, 159g of protein, 107g of carbs, and 63g of fat per day.
Day 5
Breakfast
Smoothie ingredients include 1 scoop of whey protein powder.
1 small ripe banana.
1 tablespoon natural peanut butter, 1 cup non-fat milk, and ice.
Consumption of nutrients are 34g protein, 45g carbs, and 10g fat make up 383 calories.
Snack
14 cup of whole pistachios
175 calories, 6.5g protein, 8g carbs, and 14g fat make up the nutritional value.
Lunch
4 ounces of grilled lean ground turkey breast.
1 part string cheese mozzarella.
Consumption of nutrients 340 calories, 43g of protein, 15g of carbs, and 12g of fat are present.
Snack
Protein powder one scoop with coffee or water.
110 calories, 20g protein, 6g carbs, and 1g fat make up the nutritional value.
Dinner
6 ounces of 99% lean ground turkey breast.
1 tablespoon of olive oil. 1/4 cup of marinara sauce.
2 cups boiled spaghetti squash.
Contains 284 calories, 40 grams of protein, 12 grams of carbs, and 9 grams of fat.
1,559 calories, 143 grams of protein, 110 grams of carbs, and 65 grams of fat per day.
Day 6
Breakfast
 Overnight oats. Combine the ingredients in a bowl, cover it, and chill.
Add 1 ounce of chopped walnuts on top.
Oats, dry, in 1/3 cup
Plain, non-fat Greek yoghurt, 2 ounces
Protein powder, 1 scoop
Add a little salt
1/4 cup fat-free milk
One little cinnamon stick
Nutritional value: 34g protein, 38g carbs, and 22g fat are all present in 464 calories.
Snack
Edamame in shell: 1 cup
1 cup of carrots, chopped
Contains 238 calories, 20 grams of protein, 25 grams of carbs, and 8 grams of fat.
Lunch
Quesadilla: Place the following ingredients within a 6-7 inch whole wheat tortilla and grill it.
grilled chicken breast, 3 ounces
14 cup of Mexican cheese, diced
Salsa, 2 tablespoons, to be served.
306 calories, 37g protein, 17g carbs, and 11g fat are found in this snack.
Snack
6 ounces Cottage cheese, 2%
1 small apple
196 calories, 19 grams of protein, 22 grams of carbs, and 4 grams of fat.
Dinner
6 ounces of salmon, grilled
6 big spears of cooked asparagus
Nutritional value : 40g of protein, 3g of carbohydrates, and 21g of fat make up 370 calories.
Totals: 1,573 calories, 149g of protein, 107g of carbs, and 67g of fat.
Day 7
Breakfast
 Vegetable Omelette: Prepare a white omelette with four eggs, one cup of spinach, one cup of chopped mushrooms, and one-fourth of an avocado. With a piece of whole wheat toast, please.
Nutritional value: 20g of protein, 23g of carbs, and 8g of fat are included in 250 calories.
Snack
Blend the following ingredients until well combined:
Greek yoghurt with no added sugar, 2/3 cup
1 cup non-fat milkÂ
1/4 cup of blueberries frozen.
A quarter cup of frozen strawberries
flaxseeds – 3 tablespoons
Frozen banana – half
425 calories, 34g protein, 42g carbs, and 16g fat make up the nutritional content.
Lunch
6 ounces of salmon, grilled
6 spears of cooked asparagus
370 calories, 40g protein, 3g carbs, and 21g fat make up the nutritional content.
Snack
2Â boiled eggs
155 calories, 13g protein, 1g carbs, and 11g fat make up the nutritional content.
Dinner
Grilled chicken breast, 4 ounces
1 cup of mixed veggies, steaming
a half-cup of cooked white rice
1 teriyaki sauce tablespoon
Nutritional value – 43g protein, 40g carbohydrates, and 15g fat make up 457 calories.
Totals: 1,657 calories, 150g of protein, 110g of carbs, and 71g of fat are consumed daily.