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Losing weight may be easier than you think. If you spend some time planning and prepping a balanced meal plan for, let’s say, an entire week, shedding some pounds won’t feel as intimidating.
To help, we’ve created a 7-day diet plan to help you feel energized, meet your nutrition goals, lose weight, and save money.
This 7-day diet plan for weight loss for women provides a structured approach to achieving your goals through balanced nutrition and portion control. By following this plan and incorporating the tips and strategies we’ll provide below, you'll be well on your way to sustainable weight loss and improved overall health.
The Importance of a Balanced Diet for Weight Loss
Key Components of a Balanced Diet
The key components of a balanced diet are macronutrients like proteins, carbohydrates, and fats, as well as vitamins, minerals, and of course, water.
Any diet plan for weight loss should include enough of these. A long-term deficiency of any one of these nutrients can lead to malnutrition and other complications.
The British Heart Foundation recommends that women eat 2,000kcals daily—lower for those who want to lose weight.
Day 1: Energizing and Nutritious Start
Breakfast
- 1 cup (240 ml) low-fat cottage cheese
- 1/2 cup (75 g) pineapple chunks
- 1 tablespoon (15 g) chia seeds
- 1 slice (28 g) whole-grain toast
- Herbal tea or black coffee (unsweetened)
Total Calories: ~300-320
Lunch
- Grilled turkey burger (113 g / 4 oz)
- 1 whole-wheat bun (60 g)
- 1 cup (50 g) mixed greens with 1/4 cup (30 g) sliced cucumbers and tomatoes
- 1 tablespoon (15 ml) mustard
- 1/2 cup (90 g) roasted sweet potato wedges
Total Calories: ~380-400
Dinner
- Baked cod (113 g / 4 oz)
- 1 cup (150 g) steamed green beans
- 1/2 cup (90 g) wild rice
- 1 teaspoon (5 ml) olive oil for cooking
Total Calories: ~420-440
Day 2: Lean Protein and Fresh Vegetables
Breakfast
- Greek yogurt bowl:
- 1 cup (240 g) low-fat Greek yogurt
- 1/2 cup (75 g) mixed berries
- 1 tablespoon (15 g) ground flaxseeds
- 1 tablespoon (15 g) honey (optional)
Total Calories: ~300-320
Lunch
- Chicken and avocado wrap:
- 1 whole wheat tortilla (60 g)
- 3 oz (85 g) grilled chicken breast
- 1/4 avocado, sliced (37 g / 1.3 oz)
- 1/4 cup (30 g) shredded lettuce
- 1 tablespoon (15 g) salsa
Total Calories: ~330-350
Dinner
- Shrimp stir-fry:
- 4 oz (113 g) shrimp
- 1 cup (120 g) mixed stir-fry vegetables (broccoli, bell peppers, snap peas)
- 1/2 cup (90 g) cauliflower rice
- 1 teaspoon (5 ml) sesame oil
- 1 tablespoon (15 ml) low-sodium soy sauce
Total Calories: ~420-450
Day 3: High Fiber and Healthy Fats
Breakfast
- Oatmeal with almonds and banana:
- 1/2 cup (40 g) rolled oats
- 1/2 banana, sliced (60 g / 2 oz)
- 1 tablespoon (15 g) almond butter
- 1 tablespoon (15 g) flaxseeds
- Herbal tea or black coffee (unsweetened)
Total Calories: ~350-370
Lunch
- Quinoa and chickpea salad:
- 1/2 cup (90 g) cooked quinoa
- 1/2 cup (120 g) chickpeas
- 1 cup (50 g) mixed greens
- 1/4 cup (30 g) chopped cucumber
- 1/4 cup (30 g) diced red onion
- 1 tablespoon (15 ml) lemon-tahini dressing
Total Calories: ~400-420
Dinner
- Grilled tempeh (113 g / 4 oz)
- 1 cup (150 g) roasted Brussels sprouts
- 1/2 cup (90 g) mashed sweet potatoes
- 1 teaspoon (5 ml) olive oil for cooking
Total Calories: ~420-450
Day 4: Balanced and Satisfying Meals
Breakfast
- Spinach and feta omelet:
- 2 eggs
- 1/4 cup (30 g) spinach
- 1/4 cup (30 g) crumbled feta cheese
- 1 slice (28 g) whole-grain toast
- Herbal tea or black coffee (unsweetened)
Total Calories: ~300-320
Lunch
- Tuna and white bean salad:
- 3 oz (85 g) canned tuna (in water)
- 1/2 cup (120 g) white beans
- 1/4 cup (30 g) diced red onion
- 1 tablespoon (15 ml) olive oil and vinegar dressing
- 1 cup (50 g) mixed greens
Total Calories: ~350-370
Dinner
- Baked chicken thigh (113 g / 4 oz)
- 1/2 cup (90 g) brown rice
- 1 cup (150 g) steamed broccoli
- 1 teaspoon (5 ml) olive oil for cooking
Total Calories: ~350-370
Day 5: Light and Nutrient-Dense Choices
Breakfast
- Smoothie:
- 1 cup (240 ml) unsweetened almond milk
- 1/2 cup (75 g) frozen mixed berries
- 1 scoop (30 g) vanilla protein powder
- 1 tablespoon (15 g) almond butter
- 1 tablespoon (15 g) chia seeds
- Ice cubes
Total Calories: ~300-320
Lunch
- Lentil and avocado salad:
- 1/2 cup (120 g) cooked lentils
- 1/4 avocado, diced (37 g / 1.3 oz)
- 1/2 cup (50 g) mixed greens
- 1 tablespoon (15 ml) lemon vinaigrette
- 1 small whole-grain roll (28 g)
Total Calories: ~350-370
Dinner
- Grilled tofu skewers (113 g / 4 oz tofu)
- 1 cup (150 g) roasted zucchini and squash
- 1/2 cup (90 g) quinoa
- 1 teaspoon (5 ml) olive oil for cooking
Total Calories: ~400-420
Day 6: Protein-Packed and Filling
Breakfast
- Egg and veggie scramble:
- 2 eggs
- 1/4 cup (30 g) diced bell peppers
- 1/4 cup (30 g) diced onions
- 1/4 cup (15 g) spinach
- 1 slice (28 g) whole-grain toast
- Herbal tea or black coffee (unsweetened)
Total Calories: ~300-320
Lunch
- Turkey and quinoa salad:
- 3 oz (85 g) sliced turkey breast
- 1/2 cup (90 g) cooked quinoa
- 1/4 cup (30 g) cherry tomatoes
- 1 tablespoon (15 ml) olive oil and balsamic vinegar dressing
- 1 cup (50 g) mixed greens
Total Calories: ~350-370
Dinner
- Salmon and asparagus:
- 4 oz (113 g) grilled salmon
- 1 cup (150 g) steamed asparagus
- 1/2 cup (90 g) wild rice
- 1 teaspoon (5 ml) olive oil for cooking
Total Calories: ~400-420
Day 7: Wrap-Up Easy Meals
Breakfast
- Avocado toast:
- 2 slices (56 g) whole grain bread
- 1/2 avocado, mashed (68 g / 2.4 oz)
- 1 poached egg
- Salt and pepper to taste
- Red pepper flakes (optional)
Total Calories: ~350-370
Lunch
- Black bean and quinoa bowl:
- 1/2 cup (90 g) cooked quinoa
- 1/4 cup (60 g) black beans
- 1/4 cup (60 g) corn
- 1/4 cup (40 g) diced tomatoes
- 1/4 avocado, diced (37 g / 1.3 oz)
- 1 tablespoon (15 ml) lime juice
- Fresh cilantro to taste
Total Calories: ~350-370
Dinner
- Grilled chicken and sweet potato:
- 4 oz (113 g) grilled chicken breast
- 1 small sweet potato (130 g)
- 1 cup (150 g) steamed spinach
- 1 teaspoon (5 ml) olive oil for cooking
Total Calories: ~400-420
Tips for Sticking to Your 7-Day Diet Plan
Managing Cravings and Hunger
There’s an art to snacking while losing weight—you need to start eating the right snacks.
Stocking up on healthy, snackable food items like fresh fruits and vegetables with a low-fat dip, nuts, or even unbuttered chocolate popcorn and the occasional chocolate is the smart way to manage your cravings and hunger.
If you feel the urge to munch on something in between meals or when you’re craving something when you’re on your period, choose from the food items that we just mentioned.
Better yet, drink water. More often than not, you aren’t hungry. You’re just thirsty.
Importance of Hydration and Physical Activity
Speaking of water, did you know proper hydration affects everything you do, from thinking to working out and even losing weight?
Your body comprises 60% water, meaning every vital function requires this calorie-free liquid. Some studies even suggest that water can boost your metabolism, increase energy, and satisfy you.
While physical activity is very important for weight loss, staying hydrated is a significantly more important first step.
Incorporating Variety in Your Diet
There’s no “best” or “healthiest” diet. It’s all relative.
Our genetics, health, priorities, culture, and family are different. So, if you aren’t losing weight despite your recent efforts, one reason could be that whatever you’re doing isn’t working for you.
Part of the weight loss journey is trying out different ways of losing weight until you find the one that you can stick with.
Once you find the right diet plan, your next step is to spice things up, sometimes literally, by adding variety. This keeps your day-to-day activities from getting monotonous and allows you to look forward to every meal.
So, while following this 7-day diet plan for weight loss for women is a good start, adding variety to your diet by getting vital nutrients from different sources is just as important to maintain a healthy weight.
Setting Realistic and Achievable Goals
Losing weight is a marathon. You don’t do everything in one go. You do it slowly, taking things one day at a time.
Finding the right mix of workout routines, diet, and lifestyle changes can take a lot of trial and error. It will feel impossible to push through most days, especially at the start. Try not to look at the immediate results to avoid feeling disheartened.
Research shows that starting a new habit can take as long as ten weeks, and that’s only if you do it every day.
What matters most is your realistic and achievable goals and your commitment. If you keep that in mind, your diet will move in the right direction.
Some Diet Hacks to Lose even more Weight
Our experts created an specific article for the best Diet Hacks to Lose Weight, there you will find a lot of great insights in how to enhance your weight loss journey.
Conclusion: Start Your Weight Loss Journey with a Structured 7-Day Diet Plan
Remember, everyone's body is different, and what works for one person may not work exactly the same for another.
So, take this 7-day diet plan for weight loss for women as a guide to get you off the right foot.
Stay consistent, be patient with yourself, and celebrate every milestone, no matter how small they may seem. With dedication and the right approach, you can achieve your weight loss goals and develop healthy habits that will serve you well for years.
If you need more help with your diet, our registered nutritionists at Reverse Health can help you find the right plan that fits your body and lifestyle.
Some extra resources that will help you in your Weight Loss journey
A list of the best Weight Loss Programs for Women, in this article our experts analized and compared all the trending weight loss programs, it has some great insights about each program that will help you decide. If you want to only use a great App on your phone, we have another article about the Best Weight Loss Apps for Women, where we analized all the apps in the market, how much they help you, how much do they cost, etc...
FAQs
What types of foods are included in the 7-day diet plan for weight loss?
The 7-day diet plan includes a balanced mix of lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. It emphasizes nutrient-dense foods that support weight loss while keeping you full and satisfied.
How many calories should I consume each day on this 7-day diet plan?
The daily calorie intake on this diet plan typically ranges from 1,200 to 1,500 calories, depending on your specific weight loss goals and activity level. This range is designed to create a calorie deficit that promotes gradual and sustainable weight loss.
Can I exercise while following the 7-day diet plan for weight loss?
Yes, exercise is encouraged while following the 7-day diet plan. Combining a healthy diet with regular physical activity, such as cardio and strength training, can enhance weight loss results and help you maintain lean muscle mass.
Will I need to prepare meals in advance for this 7-day diet plan?
Meal prep can be helpful for staying on track with the 7-day diet plan. Preparing meals in advance ensures that you have healthy options readily available, making it easier to stick to the plan and avoid unhealthy food choices.
What should I do after completing the 7-day diet plan?
After completing the 7-day diet plan, it's important to continue making healthy food choices and maintaining a balanced diet. You can either repeat the plan for continued weight loss or transition to a longer-term eating strategy that supports your overall health and weight management goals.
