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Meal Diet Plan to Lose Weight in a week

by Navaneet Kumar
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We always think to lose weight as fast as possible since many of us always wanted to see the result fast. Due to human eagerness we try to lose weight with all means out there in the internet. Most of us have already tried many things including exercising, including healthy meals in our diet with low carbs and many other stuffs. The way we lose weight might hamper our health too.Losing weight too fast might make issue to other problems too. But you should know you can lose weight at-least 10 pounds within a week in a manner. The following weight loss diet plan will surely help you to get what you have been searching for.

In this post we’ll discuss some of the weight loss diet plan that you can include in your daily diet to lose weight fast and healthy and the changes you will see within a week.Lets start.

Top 10 Diet Plan to lose weight in a week in a Healthy way

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Meal Plan 1 (AppliedNutrition.com) weight loss diet plan


The following meal plan provides 1250 calories per day. This diet is scientifically designed for healthy weight loss over the course of 2-weeks. Below is an overview of the basic dietary guidelines, outlining the daily amount of food that is allowed from each food group. You can mix and match food items throughout the day (being careful not to exceed your caloric goal) or you can simply follow one of three pre-designed menus below. Lets start with weight loss diet plan.

Dietary Guidelines 
Fruit: 1 cup (1 cup is equivalent to: 1 cup of fresh/frozen/canned fruits, 1 cup fruit juices, ½ cup dried fruits)(Healthy options include: apples, pears, mangoes, grapes, cherries, raspberries, blueberries, strawberries, pomegranates)

Vegetables: 1.5 cups (½ cup is equivalent to: ½ cup of raw/cooked/frozen/canned veggies, ½ cup vegetable juice, 1 cup of leafy greens)(Vary your choices to include: dark green veggies, orange veggies, starchy veggies, dry beans and peas)

Grains: 4 ounces (1 ounce is equivalent to: 1 cup of cereal flakes, 1 slice bread, 1 small muffin, ½ cup cooked rice, 1 ounce dry pasta)(Choose whole grains whenever possible)

Meats and Beans: 3 ounces (1 ounce is equivalent to: 1 ounce lean meat/poultry/fish, 1 egg, ¼ cup cooked beans, 1 tablespoon peanut butter, ½ ounce nuts/seeds (almonds, walnuts, sunflower seeds, pumpkin seeds))

Milk: 2 cups (1 cup is equivalent to: 1 cup milk/yogurt/soy milk, 1½ ounces of cheese)(Choose low-fat or non-fat options whenever possible)

Oils: 4 teaspoons (1 teaspoon is equivalent to: 1 teaspoon butter, 1 teaspoon vegetable oil (olive oil is preferred), 1 teaspoon low- fat mayo, 2 teaspoons light salad dressing)


Menu #1
Breakfast (8am – 9am) 
½ cup oatmeal
1 cup yogurt
black coffee or herbal tea

Lunch (11am – 1pm)
1 slice whole wheat bread (cut in half)
2 ounces tuna (in water only) 
Tomato, cucumber, lettuce (equivalent to ¾ cup total)
1 teaspoon mayo + 1 teaspoon olive oil

Snack (3pm – 4pm)
1 cup of fresh fruit or 1 piece of fruit (apple, pear, plum, peach, etc)

Dinner (5pm – 7pm)
1 corn tortilla
½ cup black beans
½ cup salsa 
1 ½ ounces cheese
½ cup shredded lettuce
½ cup cooked rice


Menu #2
Breakfast (8am – 9am) 
Smoothie (blend together 1 cup berries + 1 cup soymilk and ice cubes)
1 slice of toast
1 teaspoon of butter

Lunch (11am – 1pm)
1 cup cooked grain (such as white rice, brown rice, wild rice, quinoa, millet, etc)
¾ cup vegetables (such as steamed broccoli, cauliflower, carrots, etc)
2 ounces of lean meat (roughly the size of ½ deck of playing cards)

Snack (3pm – 4pm)
1 egg or ½ ounce of nuts/seeds

Dinner (5pm – 7pm)
1½ cups of leafy greens (salad mix or steamed kale)
2 teaspoons light dressing
1½ ounces of cheese


Menu #3
Breakfast (8am – 9am) 
1 cup high fiber cereal
½ cup milk/soy milk
1 banana

Lunch (11am – 1pm)
1 cup pasta
½ cup vegetables or ½ cup pasta sauce
2 teaspoons of olive oil
2 ounces of lean meat

Snack (3pm – 4pm)
1 cup raw carrot sticks/celery/green peppers

Dinner (5pm – 7pm)
6 crackers
1 cup low-fat cottage-cheese
½ ounce mixed nuts

TEN HELPFUL HINTS FOR DIETING SUCCESS:

  1. Plan out your weekly meals in advance.
  2. Drink 8 or more glasses of water per day. And drink at least one glass of water before every meal to help decrease appetite.
  3. Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan.
  4. Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 20 minutes for your brain to recognize that you’re full.
  5. Cook for yourself at home and resist the urge of eating out.
  6. Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet.
  7. Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
  8. Brush your teeth after each meal so you won’t be tempted to snack.
  9. Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating.
  10. Keep your eye on the ultimate goal!

Source : appliednutrition.com

Meal Plan 2 (HealthLine.com) weight loss diet plan

What Military health plan actually means is to restrict yourself to add less carbs to your diet.

The diet plan splits into 2 phases of 7 days each. Now each of these 7 days of a single phase is split into 2 sub phase namely 3 days sub phase and a 4 day sub phase.

3 Day sub phase:

This phase actually focuses on to take less calorie per day , roughly 1000-1400 calories per day.

4 Day sub phase:

This phase ask you to eat healthy food with keep continuing to add less calories to your diet.

Diet Plan

Day 1

This is the meal plan for day 1. It amounts to around 1,400 calories.

Breakfast:

  • A slice of toast with 2 tablespoons of peanut butter.
  • Half a grapefruit.
  • A cup of coffee or tea (optional).

Lunch:

  • A slice of toast.
  • Half a cup of tuna.
  • A cup of coffee or tea (optional).

Dinner:

  • A 3-oz (85 grams) serving of meat with a cup of green beans.
  • A small apple.
  • Half a banana.
  • One cup vanilla ice cream.

Day 2

These are the meals for day 2, amounting to around 1,200 calories.

Breakfast:

  • A slice of toast.
  • One hard-boiled egg.
  • Half a banana.
  • A cup of coffee or tea (optional).

Lunch:

  • One hard-boiled egg.
  • A cup of cottage cheese.
  • 5 saltine crackers.
  • A cup of coffee or tea (optional).

Dinner:

  • Two hot dogs, with no bun.
  • Half a cup of carrots and half a cup of broccoli.
  • Half a banana.
  • Half a cup of vanilla ice cream.

Day 3

Here is the plan for day 3, which amounts to around 1,100 calories.

Breakfast:

  • A 1-ounce slice of cheddar cheese.
  • 5 saltine crackers.
  • A small apple.
  • A cup of coffee or tea (optional).

Lunch:

  • A slice of toast.
  • One egg, cooked however you like.
  • A cup of coffee or tea (optional).

Dinner:

  • A cup of tuna.
  • Half a banana.
  • 1 cup of vanilla ice cream.

Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water too.

The Remaining 4 Days

The remainder of the week also involves dieting.

Snacks are permitted and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep total calorie intake under 1,500 per day.

There are no other rules for the remaining 4 days of the diet.

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