7-Day Healthy Eating Plan for Weight Loss with Daily Calories Goal:

Day 1:

  • Breakfast: Scrambled eggs with vegetables and whole wheat toast (350 calories)
  • Snack: Greek yogurt with sliced almonds (150 calories)
  • Lunch: Grilled chicken breast with quinoa and steamed broccoli (400 calories)
  • Snack: Carrot sticks with hummus (100 calories)
  • Dinner: Baked salmon with roasted sweet potatoes and asparagus (450 calories)
  • Dessert: Mixed berries with a dollop of Greek yogurt (100 calories) Total: 1550 calories

Day 2:

  • Breakfast: Oatmeal topped with berries and a sprinkle of nuts (350 calories)
  • Snack: Apple slices with almond butter (150 calories)
  • Lunch: Turkey wrap with whole wheat tortilla, lettuce, tomato, and avocado (400 calories)
  • Snack: Celery sticks with peanut butter (100 calories)
  • Dinner: Grilled shrimp with quinoa and steamed vegetables (450 calories)
  • Dessert: Dark chocolate square (50 calories) Total: 1500 calories

Day 3:

  • Breakfast: Spinach and feta omelet with whole grain toast (350 calories)
  • Snack: Mixed nuts (150 calories)
  • Lunch: Chickpea salad with mixed greens and lemon vinaigrette dressing (400 calories)
  • Snack: Greek yogurt with honey (100 calories)
  • Dinner: Baked chicken breast with roasted Brussels sprouts and brown rice (450 calories)
  • Dessert: Fresh fruit salad (100 calories) Total: 1550 calories

Day 4:

  • Breakfast: Whole grain pancakes with maple syrup and fresh fruit (350 calories)
  • Snack: Cottage cheese with sliced peaches (150 calories)
  • Lunch: Quinoa and black bean bowl with avocado, salsa, and mixed greens (400 calories)
  • Snack: Raw almonds (100 calories)
  • Dinner: Grilled tofu with stir-fried vegetables and quinoa (450 calories)
  • Dessert: Yogurt parfait with granola and berries (150 calories) Total: 1600 calories

Day 5:

  • Breakfast: Smashed avocado on whole grain toast with a poached egg (350 calories)
  • Snack: Carrot sticks with hummus (100 calories)
  • Lunch: Grilled chicken salad with mixed greens, tomatoes, and balsamic dressing (400 calories)
  • Snack: Apple slices with peanut butter (150 calories)
  • Dinner: Baked fish with roasted vegetables and quinoa (450 calories)
  • Dessert: Frozen yogurt with fresh fruit (100 calories) Total: 1550 calories

Day 6:

  • Breakfast: Greek yogurt with granola and mixed berries (350 calories)
  • Snack: Mixed nuts (150 calories)
  • Lunch: Lentil soup with a side of mixed green salad (400 calories)
  • Snack: Celery sticks with almond butter (100 calories)
  • Dinner: Turkey meatballs with zucchini noodles and marinara sauce (450 calories)
  • Dessert: Dark chocolate square (50 calories) Total: 1500 calories

Day 7:

  • Breakfast: Vegetable and cheese omelet with whole wheat toast (350 calories)
  • Snack: Greek yogurt with sliced almonds (150 calories)
  • Lunch: Grilled chicken breast with quinoa and steamed broccoli (400 calories)
  • Snack: Carrot sticks with hummus (100 calories)
  • Dinner: Baked salmon with roasted sweet potatoes and asparagus (450 calories)
  • Dessert: Mixed berries with a dollop of Greek yogurt (100 calories) Total: 1550 calories

Note: The daily calorie intake for this healthy eating plan for 7 days is roughly 1500–1600 calories, however, this number can change based on the specifics of an individual’s situation. It is essential to confer with a qualified medical practitioner or a certified dietitian in order to receive individualized direction and to modify the program so that it caters to your particular requirements and preferences. Always keep in mind the importance of choosing foods that are whole and high in nutrients, and pay attention to the signals your body sends you regarding hunger and fullness.