7-Day Weight Loss Meal Plan
This 7-day plan is designed for weight loss, keeping calories moderate while prioritising protein and fibre to control hunger. The meals are light but filling, so a calorie deficit feels manageable rather than miserable. Each day has a breakfast, lunch, dinner and a snack, all linking to our full recipes so nothing is left to guesswork.
Average per day across the week (~1400 kcal/day)
Monday
1165 kcal · 142g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Garlic Shrimp with Zucchini Noodles 280 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 apple, a small pot of Greek yogurt (150g) 185 kcal
Tuesday
1232 kcal · 124g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 orange, a handful of berries 112 kcal
Wednesday
1365 kcal · 133g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 apple, 2 tbsp pumpkin seeds 185 kcal
Thursday
1352 kcal · 118g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Greek Chicken Bowl 340 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 orange, a small pot of Greek yogurt (150g) 152 kcal
Friday
1345 kcal · 135g protein- Breakfast Protein Berry Smoothie 350 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Beef & Broccoli Stir-Fry 380 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 apple, a handful of berries 145 kcal
Saturday
1292 kcal · 146g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 orange, a small pot of Greek yogurt (150g) 152 kcal
Sunday
1365 kcal · 116g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 apple, 2 tbsp pumpkin seeds 185 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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