Dr Teoh – Family Medicine Specialist, Stem Cell & Immune Therapy

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A 7-Day Weight Loss Meal Plan for a Healthier You

4–6 minutes

Embarking on a weight loss journey requires a balanced, nutrient-dense diet that keeps you satisfied while promoting healthy eating habits. Here’s a detailed 7-day meal plan designed to help you achieve your weight loss goals while enjoying delicious, wholesome meals.

Day 1

Breakfast: Oatmeal with Fresh Fruit and Nuts

  • 1/2 cup oats
  • 1 cup water or unsweetened almond milk
  • 1/2 banana, sliced
  • A handful of berries
  • 1 tbsp chia seeds or flaxseeds
  • 1 tbsp chopped nuts

Snack: Greek Yogurt and Berries

  • 1 cup plain Greek yogurt
  • A handful of mixed berries

Lunch: Grilled Chicken Salad

  • 4-6 oz grilled chicken breast
  • Mixed greens (spinach, kale, arugula)
  • Cherry tomatoes, cucumber, bell peppers, and carrots
  • 1/4 avocado, sliced
  • 1 tbsp olive oil and lemon juice dressing

Snack: Veggie Sticks with Hummus

  • Carrot sticks, cucumber slices, bell pepper strips, and celery sticks
  • 1/4 cup hummus

Dinner: Baked Salmon with Quinoa and Steamed Vegetables

  • 4-6 oz baked salmon with lemon and herbs
  • 1/2 cup cooked quinoa
  • Steamed broccoli, asparagus, and carrots

Snack: Apple Slices with Almond Butter

  • 1 apple, sliced
  • 1-2 tbsp almond butter

Day 2

Breakfast: Scrambled Eggs with Spinach and Whole Grain Toast

  • 2 scrambled eggs
  • 1 cup spinach
  • 1 slice whole grain toast

Snack: Cottage Cheese with Pineapple

  • 1/2 cup cottage cheese
  • 1/2 cup pineapple chunks

Lunch: Turkey and Avocado Wrap

  • Whole grain wrap
  • Sliced turkey breast
  • 1/4 avocado, sliced
  • Lettuce, tomato, and cucumber

Snack: Mixed Nuts

  • 1/4 cup mixed nuts (unsalted)

Dinner: Stir-Fried Tofu with Vegetables

  • 4-6 oz tofu
  • Mixed vegetables (bell peppers, broccoli, carrots, snap peas)
  • 1 tbsp soy sauce
  • 1/2 cup brown rice

Snack: Berry Smoothie

  • 1 cup mixed berries
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds

Day 3

Breakfast: Greek Yogurt Parfait

  • 1 cup plain Greek yogurt
  • 1/2 cup granola (low-sugar)
  • 1/2 cup mixed berries

Snack: Sliced Bell Peppers with Hummus

  • Sliced bell peppers
  • 1/4 cup hummus

Lunch: Quinoa Salad with Chickpeas

  • 1/2 cup cooked quinoa
  • 1/2 cup chickpeas
  • Mixed greens
  • Cherry tomatoes, cucumber, and red onion
  • 1 tbsp olive oil and lemon juice dressing

Snack: Apple with Peanut Butter

  • 1 apple, sliced
  • 1-2 tbsp peanut butter

Dinner: Baked Chicken with Sweet Potato and Green Beans

  • 4-6 oz baked chicken breast
  • 1 small sweet potato, baked
  • Steamed green beans

Snack: Dark Chocolate (1-2 squares)

Day 4

Breakfast: Smoothie Bowl

  • 1 cup unsweetened almond milk
  • 1 banana
  • 1/2 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tbsp almond butter

Snack: Celery Sticks with Peanut Butter

  • Celery sticks
  • 1-2 tbsp peanut butter

Lunch: Lentil Soup

  • 1 cup lentil soup
  • Mixed greens salad with olive oil and vinegar dressing

Snack: Handful of Almonds

  • 1/4 cup almonds

Dinner: Grilled Shrimp with Cauliflower Rice

  • 4-6 oz grilled shrimp
  • 1 cup cauliflower rice
  • Steamed vegetables (zucchini, bell peppers, carrots)

Snack: Greek Yogurt with Honey

  • 1 cup plain Greek yogurt
  • 1 tsp honey

Day 5

Breakfast: Avocado Toast with Poached Egg

  • 1 slice whole grain toast
  • 1/2 avocado, mashed
  • 1 poached egg

Snack: Sliced Cucumbers with Tzatziki

  • Sliced cucumbers
  • 1/4 cup tzatziki

Lunch: Chicken and Vegetable Stir-Fry

  • 4-6 oz chicken breast
  • Mixed vegetables (broccoli, bell peppers, snap peas, carrots)
  • 1/2 cup brown rice
  • 1 tbsp soy sauce

Snack: Fresh Fruit Salad

  • Mixed fresh fruit (berries, apple slices, orange segments)

Dinner: Baked Cod with Roasted Vegetables

  • 4-6 oz baked cod with lemon and herbs
  • Roasted vegetables (zucchini, bell peppers, onions, cherry tomatoes)

Snack: Cottage Cheese with Berries

  • 1/2 cup cottage cheese
  • A handful of mixed berries

Day 6

Breakfast: Chia Pudding

  • 3 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1/2 tsp vanilla extract
  • A handful of mixed berries

Snack: Carrot Sticks with Guacamole

  • Carrot sticks
  • 1/4 cup guacamole

Lunch: Tuna Salad

  • 1 can tuna in water, drained
  • Mixed greens
  • Cherry tomatoes, cucumber, and red onion
  • 1 tbsp olive oil and lemon juice dressing

Snack: Mixed Nuts

  • 1/4 cup mixed nuts (unsalted)

Dinner: Grilled Steak with Roasted Brussels Sprouts and Sweet Potato

  • 4-6 oz grilled steak
  • Roasted Brussels sprouts
  • 1 small baked sweet potato

Snack: Dark Chocolate (1-2 squares)

Day 7

Breakfast: Smoothie

  • 1 cup unsweetened almond milk
  • 1 banana
  • 1/2 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tbsp almond butter

Snack: Bell Peppers and Hummus

  • Sliced bell peppers
  • 1/4 cup hummus

Lunch: Quinoa and Black Bean Salad

  • 1/2 cup cooked quinoa
  • 1/2 cup black beans
  • Mixed greens
  • Cherry tomatoes, cucumber, and red onion
  • 1 tbsp olive oil and lime juice dressing

Snack: Apple with Almond Butter

  • 1 apple, sliced
  • 1-2 tbsp almond butter

Dinner: Grilled Chicken with Roasted Vegetables

  • 4-6 oz grilled chicken breast
  • Roasted vegetables (carrots, zucchini, bell peppers)
  • 1/2 cup cooked quinoa

Snack: Greek Yogurt with Honey

  • 1 cup plain Greek yogurt
  • 1 tsp honey

Why This Meal Plan Works

Balanced Macronutrients: Each meal includes a balance of carbohydrates, proteins, and fats to ensure you get all the essential nutrients. This balance helps maintain energy levels, supports muscle maintenance, and keeps you feeling full and satisfied.

Nutrient-Dense Foods: The meal plan emphasizes whole, nutrient-dense foods such as vegetables, fruits, lean proteins, whole grains, and healthy fats. These foods are rich in vitamins, minerals, and fiber, which are crucial for overall health and weight loss.

Portion Control: Portion control is key to weight loss. This meal plan provides appropriate portion sizes that help you manage your calorie intake without feeling deprived.

Healthy Snacks: Including healthy snacks between meals helps maintain stable blood sugar levels and prevents overeating during main meals. The snacks in this plan are nutrient-dense and low in empty calories.

Hydration: Staying hydrated is essential for weight loss. Water aids in digestion, helps maintain energy levels, and can reduce feelings of hunger. This plan encourages drinking plenty of water throughout the day.

Variety: A varied diet prevents boredom and ensures you get a wide range of nutrients. This meal plan includes a variety of foods and recipes to keep your meals interesting and enjoyable.

Tips for Success

  • Stay Hydrated: Drink plenty of water throughout the day.
  • Choose Whole Foods: Opt for whole, unprocessed foods whenever possible.
  • Control Portions: Be mindful of portion sizes to avoid overeating.
  • Limit Added Sugars: Minimize high-calorie snacks and added sugars in your diet.

This 7-day meal plan is designed to help you achieve your weight loss goals by focusing on balanced, nutrient-dense meals. Remember, consistency is key, and combining this meal plan with regular physical activity will help you reach your desired results. Enjoy your journey to a healthier you!