New 7 Day Weight Loss Meal Plan for Women

When it comes to weight loss, we all want two things – fast and easy. With this new 7-day weight loss meal plan designed for women who want to lose weight, I will make it easy for you to satisfy your hunger while feeding your body the nutrition it needs.

The best diet plans that consistently work are the ones designed for you and your needs. When talking about the best diet plan for weight loss for females, I talked extensively about crash or fad diets, or nutritional plans that starve your body of vital nutrients. While diets such as Keto are helpful and actually healthy when done right, the truth is most people don’t do them the right way. So, the diets fail and you are left to regain the weight you worked so hard to lose.

So, I’ve prepared for you a new 7-day weight loss meal plan designed for the working woman. Note that this diet plan is NOT Keto friendly – I’ll be coming out with a new meal plan soon that is a healthy Keto meal plan. However, if you are interested in Keto meal planning and Keto life in general, you can always check out the Keto Cycle App, which tells you how to live a healthy Keto Life.

What Makes This Weight Loss Meal Plan Different?

The 7-day weight loss meal plan provided is designed to offer a balanced and nutritious combination of foods to support gradual weight loss while providing essential nutrients for overall health. It takes into account a woman’s needs and busy schedule.

Many of the breakfasts and lunches can be taken to work, or on the go, without sacrificing nutrition or taste. There is also a blend of healthy proteins, complex carbohydrates and fats which are needed to meet your weight loss goals.

Health Benefits of My Weight Loss Meal Plan

Balanced Macronutrients

The plan includes a balanced distribution of macronutrients—proteins, carbohydrates, and fats. This balance helps regulate blood sugar levels, control appetite, and provide sustained energy throughout the day.

lean tofu protein
Lean protein like tofu or chicken is important for any weight loss meal plan because it plays a significant role in muscle development and repair.

Lean Proteins

Lean protein sources such as chicken, fish, tofu, and legumes are included. Protein is vital for muscle maintenance, repair, and satiety, aiding in weight loss by promoting a feeling of fullness.

Abundance of Omega-3 Fatty Acids

Fatty fish like salmon and trout provide omega-3 fatty acids, which are essential for heart health, brain function, and inflammation control.

whole grains as a source of carbohydrates
Whole grains are a source of protein and complex carbohydrates, which is important for sustained energy throughout the day. The fiber also keeps you full and reduces the urge to snack often.

Whole Grains

Quinoa, brown rice, and whole grain options contribute complex carbohydrates, providing a steady release of energy and supporting digestive health due to their fiber content.

Abundance of Fruits and Vegetables

The plan incorporates a variety of colorful fruits and vegetables, ensuring a rich supply of vitamins, minerals, and antioxidants. These components are important for immune function and overall well-being.

Inclusion of Healthy Fats

Nuts, seeds, avocados, and olive oil provide healthy fats that support brain health, nutrient absorption, and cardiovascular function. Not all fats are created equal – healthy fats such as the ones mentioned provide your body with nutrients it needs to stay healthy and can even help you lose weight.

Fiber Rich Snack Options

You can give into your snack cravings and not feel bad about it. Snacks such as fresh fruits, vegetables, and nuts are high in fiber, promoting digestive health and helping control hunger between meals.

Simple, controlled portions

The plan encourages controlled portions to manage calorie intake, supporting weight loss goals. Don’t go overboard when serving yourself. Use a smaller plate to help control portion size. When it comes to color of the plate, there are different opinions. Some say a red plate helps you eat less, some say blue plate works best for eating less, and others green.

But perhaps the truth is more in the contrast of the food you are enjoying and the plate color. What isn’t debated is plate size. As mentioned above, keep the plate size small. (Bonus: You have a leftover option for lunch or another dinner!)

Healthy Dessert Choices

My meal plan lets you indulge your sweet tooth and enjoy a dessert. The inclusion of small, healthy desserts like dark chocolate-covered fruits or baked items adds a touch of sweetness without derailing weight loss efforts. Dark chocolate, in moderation, also provides antioxidants and other health benefits – plus dark chocolate helps you feel good.

woman drinking water to stay hydrated
When it comes to weight loss, drinking plenty of water plays an important role. Avoid sugary drinks and opt for water when you are thirsty.

Staying Hydrated

While not explicitly mentioned, the importance of staying hydrated is implied. Adequate water intake is important for overall health, digestion, and can aid in weight loss by supporting metabolism.

Feel free to have black coffee or tea throughout the day or enjoy fresh citrus in your water. Avoid sugary sodas and consume alcohol in extreme moderation.

Variety & Diversity of Nutrients

This new 7-day meal plan for weight loss includes a diverse range of foods, ensuring a broad spectrum of nutrients. This diversity helps prevent nutritional deficiencies and keeps the diet interesting and enjoyable.

Plus, you might be exposed to some new foods that you would enjoy making again – maybe even for your family or friends!

The 7 Day Meal Plan for Weight Loss

Day 1

  • Breakfast: Greek yogurt with mixed berries and chia seeds (~300 calories)
  • Snack: Apple slices with almond butter (~150 calories)
  • Lunch: Grilled chicken salad with quinoa (~400 calories)
  • Snack: Baby carrots with hummus (~100 calories)
  • Dinner: Baked salmon with sweet potatoes and broccoli (~500 calories)
  • Dessert: Dark chocolate-covered strawberries (~100 calories)

Day 2

  • Breakfast: Oatmeal with banana and honey (~350 calories)
  • Snack: Handful of mixed nuts (~200 calories)
  • Lunch: Quinoa and black bean bowl with grilled chicken (~400 calories)
  • Snack: Greek yogurt with granola (~150 calories)
  • Dinner: Stir-fried tofu with mixed vegetables and brown rice (~500 calories)
  • Dessert: Baked cinnamon apples (~100 calories)

Day 3

  • Breakfast: Whole grain toast with avocado and poached eggs (~350 calories)
  • Snack: Orange slices with walnuts (~150 calories)
  • Lunch: Lentil soup with whole grain crackers (~400 calories)
  • Snack: Cottage cheese with pineapple (~150 calories)
  • Dinner: Grilled tilapia with quinoa and Brussels sprouts (~500 calories)
  • Dessert: Fresh fruit salad (~100 calories)

Day 4

  • Breakfast: Scrambled eggs with spinach and whole grain toast (~350 calories)
  • Snack: Cherry tomatoes with mozzarella (~150 calories)
  • Lunch: Whole grain wrap with turkey, hummus, and veggies (~400 calories)
  • Snack: Trail mix (~200 calories)
  • Dinner: Chicken stir-fry with brown rice (~500 calories)
  • Dessert: Baked pears (~100 calories)

Day 5

  • Breakfast: Smoothie with spinach, banana, berries, and almond milk (~350 calories)
  • Snack: Mixed nuts (~200 calories)
  • Lunch: Quinoa salad with grilled salmon (~400 calories)
  • Snack: Trail mix (~200 calories)
  • Dinner: Baked chicken with sweet potato wedges and asparagus (~500 calories)
  • Dessert: Dark chocolate-covered almonds (~100 calories)

Day 6

  • Breakfast: Overnight oats with almond milk and peaches (~350 calories)
  • Snack: Banana with peanut butter (~200 calories)
  • Lunch: Tofu and vegetable stir-fry with quinoa (~400 calories)
  • Snack: Celery sticks with hummus (~100 calories)
  • Dinner: Grilled trout with quinoa and sautéed spinach (~500 calories)
  • Dessert: Mixed berry parfait (~100 calories)

Day 7

  • Breakfast: Whole grain waffles with berries and Greek yogurt (~350 calories)
  • Snack: Apple slices with cinnamon (~150 calories)
  • Lunch: Chicken and vegetable kebabs with brown rice (~400 calories)
  • Snack: Cherry tomatoes with mozzarella (~150 calories)
  • Dinner: Baked cod with quinoa and roasted carrots (~500 calories)
  • Dessert: Chia seed pudding (~100 calories)

Making This Weight Loss Meal Plan Yours

This plan is versatile and allows you to have some creativity when it comes to the plan and what you eat.

For example, you can skip a snack or dessert on a day to limit your calorie intake or if you aren’t hungry for a snack on that day. You can also remove ingredients or options depending on your dietary preference. This will impact your calorie intake, but it will also mean robbing your body of macronutrients that are important for your health and weight loss.

A few more general tips on this weight loss meal plan:

  1. Remember to stay hydrated. Water intake is important for your overall health and is especially important in any weight loss meal plan.
  2. Avoid excess sugar. Try not to add granulated or refined sugar, opting for natural sweeteners when possible. Do not add sugar to your drinks.
  3. Balance the diet plan with a healthy exercise plan. We mentioned some bodyweight and resistance exercises in the best overall diet plan for women for a reason. As you exercise you not only expend more calories but also strengthen your body.
  4. Be consistent! Do not expect overnight results. What makes this weight loss meal plan powerful is the gradual reduction of calories, removal of unhealthy foods and training your body to crave healthy alternatives.


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