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7-day diet plan for weight loss. If you’ve been hitting the weight scale too often with high figures, then it’s time for you to cut back on unhealthy foods.

The conditions of having the perfect body and weight are simple; follow a healthy diet, workout, and jog. But, if you eliminate the last two terms, you can still be successful in your purpose by only changing your diet.

What you need is an ideal diet plan for weight loss! Before we begin, you need to determine why you want to lose all that weight. Is it because of a job? Is it because of a person? Or do you want to lead a happy and healthy life?

Regardless of your answer, you must know that the shape of your body does not determine your health. Staying healthy is what matters the most.

Basic Know-How of the Diet Plan

Just because this is a diet plan, it doesn’t mean you have to starve yourself.  You will eat two snacks and three meals throughout your day, and each meal contains a pack of 45% carbohydrates, 25% healthy fats, and 30% protein.

Furthermore, for drinking, it’s best if you stick to low-calorie drinks like water, tea, and coffee. Moreover, you can end your day by doing a few exercises (not too much, though).

7-Day Diet Plan

Here goes the best diet for weight loss.

Day 1: Monday

Breakfast: Make yourself a nutritious, healthy, and green smoothie with ½ cup of frozen mango, ½ tiny avocado, ½ banana, 1 cup of kale, ½ cup of nonfat milk, and ½ cup of plain low-fat Greek yogurt.

Morning Bite: 1 oz nuts and one apple.

Lunch Meal: 2 cups of nutritious Veggie Soup.

Afternoon Meal: 1 cup of sugar snap peas and baby carrots + 2 tablespoons of hummus.

Finally, Dinner: Add 1 cup of steamed carrots, two tablespoons of teriyaki sauce, one tablespoon of sesame seeds, and  1 cup of steamed broccoli in 4 oz of Salmon.

Day 2: Tuesday

Breakfast: ½ cup of skimmed milk, ¾ cup of oatmeal with water – stir them together—one cup of berries and two regular-sized turkey sausages.

For Lunchtime: 1 tablespoon of chopped pecans, ½ cup of fat-free ricotta cheese, and ½ cup of raspberries.

Snack time: ½ cup of salsa with ½ cup of fat-free cottage cheese.

Dinner: Take ¾ cups of brown rice, one turkey burger, 1 cup of spinach salad with one tablespoon of balsamic vinaigrette, and ¾ cup of roasted broccoli and cauliflower florets.

Day 3: Wednesday

Breakfast: 1 apple. One baked banana-nut oatmeal cup.

Afternoon Snack: Just a few clementines.

Lunch Time: One plate of Chipotle-Lime Cauliflower Taco.

Evening Snack: Two bananas.

Dinner:  Just one plate of Salmon cakes with two cups of baby spinach will do you right.

Day 4: Thursday

Breakfast: ½ of a small apple, ½ cup of toasted English muffin, and 1 ounce of fat-free cheese. Microwave these ingredients for 30 seconds. Later on, add 2/3 cups of Greek yogurt with almonds.

Lunchtime: Fire up a coup of tomato soup with the side of a sandwich made from 1 small whole-wheat pita, one teaspoon of mustard, horseradish, lettuce, and a few tomato slices. Make this meal a full one with ¼ cup of hummus and 2 cups of raw vegetables.

Dinner: Prepare a poached salmon with two chopped scallions, 11/4 cups of coleslaw salad topped with rice vinegar, and 11/2 teaspoons of olive oil.

To spice it up, season the Salmon according to your choice and add some herbs and spice. Moreover, complete the meal with an apple on one side of the plate and quinoa on the other.

Day 5: Friday

Breakfast: All you have to do is mix 6 ounces of plain Greek yogurt with 1 cup of Cheerios, one tablespoon of slivered almonds, and ½ cup of berries in a bowl.

Lunchtime: Prepare a delicious quesadilla filled with fat-free beans wrapped around a corn tortilla.

Add a few chunks of part-skimmed cheese, sprinkle salsa, and top it off with another tortilla. Microwave the quesadilla for 45 seconds and serve with two clementines and Greek yogurt.

Dinner: Prepare 3 ounces of roasted pork with 3 cups of greens, 1 cup of mashed acorn squash with sprinkles of cinnamon, and finally, drizzle olive oil on top. Moreover, you can have mango or vanilla ice cream for dessert.

Day 6: Saturday

Breakfast: Make yourself a frittata with two tablespoons of diced bell peppers, ½ cups of raspberries, three big egg whites, two teaspoons of chopped spinach, and two tablespoons of shredded mozzarella. Complete the meal with one bran muffin and one cup of skimmed milk.

Lunchtime: Get four ounces of sliced turkey breasts with the side of a tomato+cucumber salad and five tomato slices, end it off with a two tablespoon of nonfat Italian dressing. Moreover, you can eat a medium-sized orange to balance the meal.

Dinner: Make 4 ounces of red snapper fried with one teaspoon of lemon juice, ½ teaspoons of no-sodium topping, and one teaspoon of olive oil.

Besides that, create one cup of spaghetti squash with two teaspoons of grated parmesan cheese and one teaspoon of olive oil.

Day 7: Sunday

Breakfast: 1 cup of skimmed milk, one whole-grain waffle sprinkled with fruit spread, two slices of Canadian bacon, and ¾ cup of berries.

Lunchtime: Make yourself a salad with 4 ounces of grilled chicken, three slices of avocado, two tablespoons of nonfat vinaigrette, two cups of baby spinach, one tablespoon of dried and chopped cranberries, and one tablespoon of silvered walnuts. You can prefer to eat an apple afterward.

Dinner: Prepare 3 ounces of grilled or broiled flank steak with one baked sweet potato, one teaspoon of butter, 11/2 berries, and 1 cup of steamed zucchini.


If you can manage to follow this best weight loss diet, then you are taking a short and effective cut to recovery.

It is not just a healthy diet, but also a delicious one, which means you don’t need to starve yourself or feel disgusted to eat.