7 Day Healthy Meal Plan in 2018 For Fast Weight Loss

Here you can get the delicious and healthy 7-day sample meal plan for the weight loss

If you don’t have enough time for cooking due to buzzing social life, indulge during the summer and winter days or whether you are tired from the boring meal plans so this place is right for you.

That’s okay.

Even you have done the vigorous workout and ended up with a minimum result.

You can easily get back on the track and shredded many pounds.

Through this healthy meal plan, you can easily manage the daily calorie intake and makes you feel full because we have gathered the healthy, nutritional and weight loss friendly meals for you.

The seven-day sample meal plan is effective and the combination of protein, healthy fats, and contains high fiber content which can help you to lose the fat and build up the muscles.

This healthy meal plan helps you to prevent cravings for food, kicks your metabolism, and jack weight loss goal.

You may know about the lots of meal plans and snacks which are healthy, tasty and effective in weight loss.

Our healthy meal plan for weight loss includes all kinds of foods that can reduce the craving for foods.

The foods include in mustard-coated salmon, sweet potatoes, salads and Italian style soups.

According to the researchers

Cut down the calories by a right kind of food really works for weight loss.

The women who followed low-fat diets to losing weight can fulfill the requirement of essential nutrient through foods and vegetables.

Find seven days of a delicious meal plan.

Day 1

Lean Green smoothies

You can prepare the lean, green smoothies by combining and blend the following ingredients.

The ingredients are 1 or ½ cup of low-fat milk, 1 cup of chopped banana (frozen optional), 1 cup spinach, 1 tbsp ground flaxseed, 1 tablespoon of honey, and 2 tbsp rolled oats.

Blend and then enjoy.

This smoothie offers you 400 calories per serving size.

Turkey Chili Rice Bowl
  • Cooke lamb (4-6 ounces, cut into cubes)
  • Olive oil (1 tsp)
  • Fresh garlic (½ chopped)
  • Red pepper (½)
  • Oregano (1tsp)
  • Cherry tomatoes (¼ cup)
  • Low-fat cheese (2tbsp)
  • Whole wheat high-fiber pita

Combine all these ingredients in a bowl and serve with a Tzatziki sauce, and whole-wheat pita

Tzatziki sauce contains the ¼ plain yogurt, lemon juice, minced parsley and add some pepper to enhanced taste

Soba Noodles

The Soba noodles are better than the white-flour noodles.

This noodle is a great way to intake a reduced calorie intake around 113 calories.

The Soba noodles are a good source to achieve the essential nutrients such as the fiber, vitamins B, and protein.


  • Cucumbers (2 large peeled and slices)
  • Paprika (½ tablespoon)
  • Cayenne Pepper (Pinch)
  • Black peppercorns (Pinch)
  • Lemon juice (½ cup)

Mix all the ingredients and cook the noodles according to the direction mentioned in a packaging.

After cooking the noodles mixed with the cucumber mixture and serve

Day 2

BLT Egg Sandwich

To make this sandwich, you need to 1 whole egg, 2 slices turkey bacon.

Place them on a whole grain muffin with 2 romaine lettuce leaves and 2 slices of tomatoes.

Tuna Fish Role

For the preparation of a Tuna fish role 1 can of tuna, 2 tbsp low-fat mayo, sliced tomato and lettuce, 1 whole wheat higher fiber wrap and 1 tsp whole-grain mayonnaise is required.

Turkey Chili Rice Bowl


  • Turkey breast (½ cup)
  • Chopped onion (¼ cup)
  • Canned and drained red kidney beans (½ cup)
  • Chopped green pepper (¼ cup)
  • Chopped red tomato (¼ cup)
  • Water (½ cup)
  • Chili powder (1tsp)
  • Brown rice (¼ cup)
  • Cheese with low fat

Cook rice and then take a non-stick saucepan for the addition of turkey, onion and allow to cook until turns to brown color.

Add the rest of the things and serves with a low-fat cheese

Day 3

Smoked Salmon On Rye

Take 2 rye bread and spread 2 tbsp of fat cream cheese.

Garnish with a smoked salmon, 1 tablespoon fresh chives, and apple.

Spinach-Potato Top With Parmesan

Put 2 tablespoons in a saucepan, add 2 cups of spinach, 1 cup of chopped potato and cook until their color turns to golden

Together with the 2 whole eggs and 2 egg whites.

Scrambled with Parmesan cheese and black pepper

You can serve this breakfast with a variety of healthy fruits such as the apple, and orange

Turkey Sandwich

Easy to make, take a fresh roasted turkey breast around 3 to 4 ounces, whole grain bread with vegetables such as the sliced tomatoes and cucumber.

Slightly coat the bread with a mustard.

The bread should be low in sodium because the Americans diet is too much high in salt, so it is important to look for a low sodium bread

Thai Tofu Sandwich

Take a nonstick skillet and coated with an oil.

In the skillet, add some tofu around 1 (4 ounces) and cook until golden.

Pour some chili-garlic sauce, cucumber slices, avocado, carrots, whole grain roll, fresh cilantro, and whole grain roll.

Serve the sandwich.

Day 4

Triple Berry Medley Smoothie

For preparing the triple berry you need the following ingredients

½ cup blueberries, ½ cup strawberries, ½ cup raspberries, ½ cup banana, ½ strawberries, ½ cup low-fat Greek yogurt, 1 cup skim milk, 1 scoop of protein powder and ½ cup ice cubes (optional)

Blend these ingredients until smooth and enjoy.

Veggie Burgers

Veggie burgers with a whole-wheat bun and roasted red bell peppers.

The veggie burger is a great choice as compared to the ground meat.

They are easy to cook and offers a delicious taste

Steamed fresh vegetables are also good for the health.

Steamed vegetables like asparagus, cauliflower, and broccoli.

Mixed with lemon juice and garlic.

Chicken Cobb Salad

Take 2 cups of salad green, ¼ chopped and peeled avocado, 1 cooked egg, ½ cup shredded carrots, 2 tablespoons balsamic vinaigrette, and 2 ounces baked rotisserie chicken

Curried Quinoa and tofu

Quinoa is healthy, rich in taste and consisted of many essential nutrients.

Tofu is also good for maintaining the weight and cardiovascular health, while it has the one-third calories of meat and poultry.

Tofu is free from the harmful cholesterol and saturated fat that can damage the arteries

What Is The Recipe?

First of all, rinse the quinoa with a cold water.

Take a medium saucepan, add quinoa, 1 tablespoon of curry powder and turmeric.

Add 2 cups of chicken broth and allow to boil for 15 minutes to absorb.

Now add the chopped pieces of carrot.

You can refrigerate the remaining servings for only a few days.

Day 5

Marmalade- Walnut Breakfast

You need ½ cup low-fat cheese, 3 tablespoons walnuts, cinnamon and 2 tablespoons orange marmalade for the preparation of marmalade-walnut breakfast.

Put together into 2 pieces of whole-grain toast and serve

Garlic Chicken


  • Large chicken breast (1 piece)
  • Whole wheat bread crumbs (¼ cup)
  • Skim milk (1/8 cup)
  • Garlic clove (¼)
  • Tabasco and lemon juice (1tsp)

Combine these all above ingredients and bake at 350 degrees for at least 20 minutes.

Serve with a 1 cup of summer squash medley

Brown Rice

Make flavored brown rice by adding the freshly minced garlic.

Add some other herbs or any vegetable such as chopped cucumber, celery, tomatoes, and onions to make delicious brown rice.

Spinach Salad

The vegetables play a vital role in order to prevent from the gaining of excess fat, for spinach salad you need a baby spinach and other desired vegetables.

Mixed baby spinach with the slices of carrots, and tomatoes.

For enhancing the taste of salad you have an option to add beans and 2 to 3 tablespoons of rice vinegar.

Day 6

Hash Browns

Add a few teaspoon oil in the nonstick skillet, fry or baked potato with a sliced onion, ground black pepper, paprika and green bell pepper.

Cook for a few minutes and serve.

The other option is a bowl of fresh blueberries and a cup of tea.

Wild Salmon Plate

Mix 5 ounces of canned salmon with 1 tablespoon lemon juice, 1 tablespoon olive oil, 3 tablespoons of chopped celery, 1 tablespoon of chopped fresh chives, and ¼ teaspoon of black pepper and dried dill.

Serve with whole-grain crackers, cucumber slices, and bell pepper slices.

Tangy Salmon

Take salmon and cook in the nonstick till the color changes to brown around 3-5 minutes.

Turn and cook from the center for 1 to 3 minutes.

Put salmon into serving dish simultaneously in the skillet, add ¼ teaspoon orange peel, ½ cup white wine, and 3 ounces orange.

Boil these ingredients again until it becomes reduced by half and then add thyme leaves

Add the sauce over the salmon

Day 7

Oatmeal Supreme

Oatmeal is supreme for weight loss and starts the day.


  • Apple (1 peeled and diced)
  • Banana (1 peeled and diced)
  • Raisins (1 tablespoon)
  • Nutmeg (1/4 teaspoon)
  • Cinnamon (1/2 teaspoon)
  • Vanilla extract (1 teaspoon)
  • Apple juice concentrate (2 tablespoons)
  • Soy milk (1/4 cup)

Pour these all ingredients into the medium size skillet except oatmeal and milk.

Cook and stir until the mixture begins to caramelize for around 8 to 10 minutes.

Add cooked oatmeal, milk, caramelized fruit mixture and stir until they are combined.

Butter Beans With Lemon Scallions

The beans always taste delicious, especially when they are with butter.

The meaty filling, mild flavors like lemon and scallions.

To prepare butter beans you need a cup of chopped green onions, red chili pepper for taste, 2-3 cups of lettuce, and half cup of lemon.

In a medium-size bowl, combine all the ingredients garnished with lettuce greens.

Mustard Coating Salmon


  • Mustard stone-ground (2 tablespoons)
  • Dijon mustard without salt (1 tablespoon)
  • Garlic (fined and chopped pieces) (1teaspoon)
  • Shallots (1 teaspoon)
  • White wine (2 tablespoons)
  • Fresh dill (2 tablespoons)
  • Salmon (1.5 pounds)

In a small size bowl, combine the mustard, shallots, garlic, and wine.

Coat these mixtures on the salmon and cook around 7 minutes.

Sprinkle with a fresh dill and serve.

The Mid-Morning And Mid-Afternoon Snack

Note: Enjoy The Snacks If You Are Feeling Hungry

Whenever you feel some food cravings and hungry so you can eat some snacks.

We have mentioned some snacks that are low In calories and helps you to reduce craving for foods.

1. Veggie-Salsa Tortilla:

For the Veggie-Salsa Tortilla, you need corn tortilla, fresh and grilled vegetables like onions, tomatoes, and green bell peppers.

Make sure there is no need to add salt

Warm the tortilla for 1 minute in the microwave, then topped with the veggies and salsa.

The second option is to look for 1 Novel orange and 2 tangerines

2. Grapes:

The fruits are weight loss friendly because they consist of high fiber content which plays a role to reduce the unnecessary food cravings.

Despite grapes, a bowl of strawberries, blueberries, apples, pear and also oranges.

Navel orange and 2 tangerines.

The bowl full of diced watermelon and seasonal fresh fruits.

  • Treat yourself with some desserts like frozen yogurt topped with some fruits.
  • The popcorns free from the fat can improve the satiety level.
  • There are several types of soups that are effective in the weight loss, such as the red bean and veggie soups that are low in sodium
  • Sweet potatoes are good to reduce hunger, baked the sweet potatoes at 425 degrees and mixed with mustard and yogurt, then serve.

You can make your own healthy meal plan by following the crucial things.

Find your recommended daily calorie intake by the online calculators.

Always select the foods that are rich in omega-3 fatty acids, protein and fiber-rich, and foods that contain the mono and polyunsaturated fats such as the avocado, salmon, and peanut butter.

The fruits are good for your overall health and best way to consume as a snack

The phenomena behind this suggestion is that these foods help you to lower the blood pressure and also cholesterol

Make sure, take the multivitamin supplement to fulfill the deficiency.

Stay up-to-date with us for more proven weight loss tips and diet plans as well.