7 Day Weight Loss Meal Plan: Get A Flat Stomach & Smaller Waist

It’s girl’s night out and you pull out your favorite jeans from your closet ready to take the city by storm.

You do the infamous booty wiggle to pull them up only to find out those bad boys are not buttoning tonight.

It’s frustrating, but we’ve all been there.

Sometimes that moment of realization is just what we need to jump back on the fitness wagon and start taking steps to a healthier lifestyle.

On average, women consume between 1800 – 2100 calories per day, depending on their activity level, age and medical history.

For weight loss, women should aim to consume between 1400 – 1600 calories per day along with exercise and plenty of water.

Though the combination of a healthy diet and exercise is key to a well-rounded weight loss plan – they aren’t lying when they say, “abs are built in the kitchen.”

A 2015 study showed that exercise alone does not aid in losing weight. [1]

“You can lose weight without exercise, But you cannot lose weight if calorie intake is more than your energy output during exercise” says Albert Matheny, R.D., C.S.C.S.

This is why following a healthy, balanced diet is so important.

Check out this sample 7-day weight loss meal plan that will make it easier for you.

The Weight Loss Meal Plan Overview

The combination of high proteins, healthy fats and fiber will help you lose those unwanted inches without leaving your stomach grumbling.

Also, aim to consume 1 gallon of water per day to aid in detoxification and hydration.

First you will be given the meals for each day from Monday-Friday.  At the end you can find the recipes for the meals.

Let’s get started!

Monday (Calories For The Day = 1423)

Breakfast

• 3 Egg Whites, Scrambled + 1 Slice of Whole Wheat Toast
• ½ Cup Steel Cut Oats Cooked + Topped With 1 Teaspoons Unsalted Almond Butter
• 1 Cup Mixed Berries

Calories: 310 | Protein: 18.8 Grams | Carbs: 29.3 | Fat: 11 Grams

Lunch

• 4 Oz. Grilled Chicken Breast
• ½ Cup Brown Rice
• Mixed Greens Salad With 2 Tablespoons Of Balsamic Vinegar

Calories: 278 | Protein: 32.5 Grams | Carbs: 20.3 | Fat: 4 Grams

Snack

• 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli)
• 1 Cup Hummus

Calories: 260 | Protein: 8.9 Grams | Carbs: 20.1 | Fat: 6 Grams

Dinner

• Glazed Salmon with Mixed Veggies + Jasmine Rice

Calories: 575 | Protein: 44.9 | Grams Carbs: 52.1 | Fat: 12.7 Gram

Tuesday (Calories For The Day = 1542)

Breakfast

• 2 Slice of Multigrain or Ezekiel Bread, Toasted
• ½ Avocado
• 1 Over Medium Egg Cooked In ½ Tsp. Unrefined Coconut Oil
• 2 Slices Turkey Bacon

Calories: 347 | Protein: 18.3 Grams | Carbs: 22.8 | Fat: 20.4 Grams

Lunch

• Grilled Rosemary Chicken Skewers + Beet Salad

Calories: 317 | Protein: 33.4 Grams | Carbs: 32.4 | Fat: 7.4 Grams

Snack

• ¾ Cup Cottage Cheese
• 1 Cup Red Grapes
• 1 Cup of Baby Carrots

Calories: 298 | Protein: 25 Grams | Carbs: 31 | Fat: 3.4 Grams

Dinner

• Turkey Burger on Whole Wheat Bun with Sweet Potato Side (Ingredients below):

1 Turkey Patty

Lettuce, Tomato, Onion

1 Tbs. Low-Fat Mayo

1 Oz. Guacamole

1 Whole Wheat Bun

1 Sweet Potato, Baked

Calories: 580 | Protein: 35.9 Grams | Carbs: 56.2  | Fat: 18.2 Grams

Wednesday (Calories For The Day = 1493)

Breakfast

• Strawberry + Banana Nut Parfait

Calories: 310 | Protein: 18.8 Grams |  Carbs: 27.1 |  Fat: 15.2 Grams

Lunch

• Salad with Grilled Shrimp (Ingredients below):

5 Grilled Shrimp

2 Cups Salad (Mixed Greens with Carrot, Tomato, Onion, Cukes)

½ Avocado

2 Tbsp. Lemon Juice

1 Tbsp. Extra Virgin Olive Oil

Calories: 433 | Protein: 29 Grams | Carbs: 15.7 | Fat: 28.1 Grams

Snack

• ¾ Cup Cottage Cheese
• 1 Cup Red Grapes
• Cup of Baby Carrots

Calories: 298 | Protein: 25 Grams |  Carbs: 31 | Fat: 3.4 Grams

Dinner

• Stuffed Bell Peppers

Calories: 452 | Protein: 36 Grams | Carbs: 33.2 | Fat: 13.2 Grams

Thursday (Calories For The Day = 1578)

Breakfast

• 3 Egg Whites Scrambled With:

½ Cup Spinach

Diced Onion

1 Tbs. Feta Cheese

1 Slice of Whole Wheat or Ezekiel Bread

½ Banana Or 1 Cup Berries

Calories: 304 | Protein: 21.2 Grams | Carbs: 31 | Fat: 5 Grams

Lunch

• Turkey Pita Sandwich made with:

 ½ Cup Avocado

1 Whole Wheat Pita Bread

1 Slice Low Fat Swiss Cheese

3 Oz. Chicken Breast

Lettuce & Tomato

1 Tsp. Mustard

Calories: 455 | Protein: 31.9 Grams | Carbs: 30 | Fat: 21 Grams

Snack

Dark Chocolate Coconut Chia Pudding, (must be made ahead of time).

Calories: 221 | Protein: 9.3 Grams | Carbs: 13.3 | Fat: 14.2 Grams

Dinner

• Salmon & Brown rice made with:

4 Oz. Salmon, Broiled Cooked With:

1 Tablespoon Lemon Juice

1 Tsp. Olive Oil

1 Cup Brown Rice

¾ Cup Green Beans, No Salt

Calories: 598 | Protein: 57 Grams | Carbs: 38.9 | Fat: 13.3 Grams

Friday (Calories For The Day = 1578)

Breakfast

• Dark Chocolate Chia Pudding
• 1 Cup Pineapple

Calories: 303 | Protein: 10.2 Grams | Carbs: 22.3 | Fat: 14.4 Grams

Lunch

• Quesadilla made with:

1 Whole Wheat Tortilla

 ½ Cup Black Beans

 4 Oz. Shredded Chicken

¼ Cup Jack Cheese

2 Tbsp. Salsa

½ Avocado

Calories: 572 | Protein: 41.1 Grams | Carbs: 30.2 | Fat: 25.6 Grams

Dinner

• Goat Cheese, Artichoke + Spinach Flatbread

Calories: 621 | Protein: 49.6 Grams | Carbs: 42.4 | Fat: 24.2 Grams

Saturday (Calories For The Day = 1483)

Breakfast

• Berries and Cream Smoothie

Calories: 347 | Protein: 18.3 Grams | Carbs: 22.8 | Fat: 20.4 Grams

Lunch

• Spicy Avocado Tuna Boats

Calories: 447 | Protein: 26.9 Grams | Carbs: 33.5 | Fat: 25.5 Grams

Dinner

• 4 Oz. Grilled Chicken Breast
• 1/2 Cup Whole Wheat Pasta
• ¼ Cup Marinara Sauce
• 1 Slice Low-Fat Mozzarella Cheese

Calories: 649 | Protein: 44.6 Grams | Carbs: 50.1 | Fat: 10.3 Grams

Sunday (Calories For The Day = 1583)

Breakfast

• Protein Pancakes With:

2 Tbsp. Natural Maple Syrup

1 Cup Berries

Calories: 344 | Protein: 24.7 Grams | Carbs: 32.6 | Fat: 5.2 Grams

Snack

• 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli)
• ½ Cup Hummus

Calories: 152 | Protein: 5 Grams | Carbs: 11 | Fat: 3.5 Grams

Lunch

• Turkey Pita Sandwich made with:

½ Cup Avocado

1 Whole Wheat Pita Bread

1 Slice Low Fat Swiss Cheese

3 Oz. Chicken Breast

Lettuce & Tomato

1 Tsp. Mustard

Calories: 455 | Protein: 31.9 Grams | Carbs: 30 |Fat: 21 Grams

Snack

• 1 Tbsp. Almond Butter
• 1 Apple

Calories: 211 | Protein: 4.2 Grams | Carbs: 23.8 | Fat: 9.4 Grams

Dinner

• 5 Oz Lean Beef
• 1 Cup Broccoli
• 1 Sweet Potato, Baked
• 1 Tablespoon Low Fat Sour Cream

Calories: 421 | Protein: 39.9 Grams | Carbs: 30.1 | Fat: 10.1 Grams

The Weight Loss Recipes

Protein Pancakes (Makes Approximately 8 Pancakes)

Ingredients:

• 1 Ripe Banana
• 1 Cup Rolled Oats
• 1 Egg
• 4 Egg Whites
• 3 Tsp. Baking Powder
• ¼ Tsp. Cinnamon
• Pinch of Salt
• 2 Scoops of Your Favorite Protein Powder
• 2 Tbs. Flax Seed, Ground

Instructions:

1. Blend everything together in food processor or blender on medium-low speed until mixed.
2. Heat a nonstick pan or griddle to medium heat.
3. Pour batter onto pan and cook for about 2 – 3 minutes on each side.
4. Top with syrup and fruit and enjoy!

Strawberry + Banana Nut Parfait

• 1/2 Cup Greek Yogurt
• 4 Strawberries, Halved
• ½ Banana, Sliced
• 1 Tbsp. Almond Butter, Unsalted
• 1 Tbsp. Chopped Walnuts
• ½ Tsp. Raw Honey

Instructions:

1. In a small bowl, whisk together yogurt, almond butter and honey.
2. Layer in bowl with fruit and nuts.

Spicy Avocado Tuna Boats

Ingredients:

• 1 Can Wild Caught Tuna, Drained
• 2 Tbs. Reduced Fat Mayo
• 1 Avocado
• 2 Green Onions, Sliced
• Salt + Pepper (To Taste)
• Handful of Cherry Tomatoes, Halved
• Jalapenos, Sliced in Half + Seeded
• Cilantro

Instructions:

1. Mash up avocado and combine with mayo, green onion, salt and pepper.
2. Mix together with tuna.
3. Fill hollowed jalapenos and top with tomato slices and cilantro.

Berries and Cream Smoothie

Ingredients:

• ½ Cup Frozen Berries (Blueberries, Strawberries, Raspberries, etc.)
• 10 Oz. Unsweetened Almond or Soy Milk
• 1 Tsp. Chia Seeds
• ¼ Cup Steal Cut Oats
• 1 Scoop of Your Favorite Vanilla Protein

Instructions:

Toss all of the ingredients in a blender with a few ice cubes and blend until smooth!

Goat Cheese, Artichoke + Spinach Flatbread

Ingredients:

• 3 – 4 Cups Spinach
• 1 Clove Garlic, Minced
• 4 Oz. Grilled Chicken
• 1 Oz. Crumbled Goat Cheese
• 1 Onion
• 2 Tsp. Olive Oil
• Handful Cherry Tomatoes, Halved
• ½ Can of Artichoke Hearts, Drained
• 1 Small Sized Whole Grain Pizza Crust

Instructions:

1. Preheat oven to 350 degrees.
2. Over medium-low heat, sauté spinach, garlic and shallots in olive oil.
3. Top crust with spinach, chicken, artichokes, tomatoes and cheese.
4. Return to oven and bake for 10 – 12 minutes until melted and golden brown.

Grilled Rosemary Chicken Skewers + Beet Salad

Ingredients for Skewers:

• 2 Chicken Breasts, Cleaned + Trimmed
• Juice of 1 Lemon
• 2 Cloves of Garlic, Minced
• 2 ½ Tsp. Apple Cider Vinegar (ACV)
• 1 Cup Extra Virgin Olive Oil
• 4 Stems Rosemary
• Pinch of Cayenne Pepper
• ¼ Tsp. Onion Powder
• ¼ Tsp. Celery Seed
• ¼ Tsp. Cumin Powder
• 1 Bell Pepper, Chopped
• 1 Zucchini, Sliced
• ½ Onion, Chopped

For Beet Salad:

• 2 Steamed Beets, Chopped
• 1 Tbsp. ACV
• 1 Tsp. Lemon Juice
• Fresh Basil
• ¼ Cup Almond Slivers
• Salt + Pepper (To Taste)

Instructions:

1. Combine EVOO, rosemary, lemon juice, garlic, salt and pepper to taste and 2 teaspoons of ACV.
2. Divide into 2 Ziploc bags.
3. Place chicken into one baggie and your veggies into the other.
4. Marinade for at least 45 minutes.
5. Soak bamboo skewers in a bowl of water while you wait. (So they don’t burn!)
6. Preheat grill to medium heat. If you are using an oven, preheat to 350 degrees.
7. Combine your beets, basil and chopped almonds in a large bowl.
8. Drizzle with apple cider vinegar, lemon juice and salt + pepper.
9. Thread chicken and veggies onto skewers and cook until internal temperature reaches 165 degrees. About 12 – 15 minutes on the grill and 20 – 25 minutes in the oven, turning occasionally.
10. When done, serve with a side of beet salad.

Glazed Salmon with Mixed Veggies + Jasmine Rice

Ingredients:

• 4 Salmon Filets (6 oz. each)
• 1 Tsp. EVOO
• 2 Cups Broccoli Florets
• 1 Cup Carrot, Julienned
• 1 Shallot, Sliced
• 1 Cup Green Beans
• 1 Garlic Clove, Minced
• 3 Tbs. Coconut Aminos * (Low Sodium Soy Sauce, Tamari or Liquid Aminos works as well)
• 1 Lime, Juiced *
• ¼ Cup Raw Honey *
• 1 Tbs. Spicy or Dijon Mustard *
• 1 Garlic Clove, Minced *
• ½ Tsp. Ginger Powder *
• 1 Cup Jasmine Rice

Instructions:

1. Combine all ingredients for marinade [*] in a medium sized bowl or plastic bag. Whisk until thoroughly mixed.
2. Marinade the salmon for 2 – 6 hours.
3. Cook rice according to package.
4. Steam your veggies until slightly soft.
5. While steaming, heat EVOO in non-stick pan over medium-high heat.
6. Add salmon and cook on each side until crispy. Approximately 4 – 6 minutes on each side. (SAVE SAUCE FROM THE BAG/BOWL).
7. Remove salmon and transfer to plate.
8. Reduce heat to low and add remaining sauce to pan. Bring to a boil, stirring frequently.
9. Toss in your veggies in the pan and cook for about 2 minutes until veggies are cooked all the way through.
10. Plate your salmon, rice and vegetables. Enjoy!

Dark Chocolate Coconut Chia Pudding (Makes enough for 4 servings)

Ingredients:

• 1/3 Cup Chia Seeds
• 2 Cups Unsweetened Coconut Milk
• 2 Tbs. Natural Maple Syrup
• ¼ Tsp. Cinnamon
• ½ Tsp. Vanilla Extract
• 2 Tbs. Hemp Hearts
• Semi-Sweet Dark Chocolate
• Unsweetened Coconut Shreds
• Sliced Strawberries, Raspberries, Pomegranate Seeds (optional)

Instructions:

1. Combine coconut milk, maple syrup, cinnamon + vanilla. Add in chia seeds and mix thoroughly.
2. Transfer into a large mason jar or divide into 4 smaller containers. Refrigerate overnight.
3. When ready to consume, stir and top with dark chocolate, berries and coconut shreds.

Stuffed Bell Peppers

Ingredients:

• 4 Large Bell Peppers
• 1 Pound Lean Ground Meat Turkey
• 1 Cup Cooked Quinoa
• 1 Can Black Beans, Drained
• 1 Tsp. Garlic Powder
• 1 Tsp. Cayenne Pepper
• ½ Teaspoon Cumin
• ½ Teaspoon Paprika
• 2 Cups Low-Sodium Veggie Broth
• 1 Tbs. Reduced-Fat Sour Cream

Instructions:

1. Chop off the tops of your peppers and remove seeds and insides.
2. Combine turkey, quinoa, beans + seasonings in a large bowl.
3. Stuff peppers with mixture.
4. Pour broth into crock pot and turn to low.
5. Place stuffed peppers into crock pot and cook on low for 7 – 8 hours or on high for 4 – 5 hours.
6. Top with sour cream and/or salsa before serving.

Give This Weight Loss Meal Plan A Try!

By using this easy-to-follow meal plan combined with a workout plan, you will be giving your metabolism the tools it needs to kick into high gear.

You will have more energy, improved focus and your body will thank you! 🙂