Weight Loss Meal Prep - 7 Days

Weight Loss Meal Plan:

Day 1:

• Breakfast: Overnight Oats with Blueberries and Almonds

  • Rolled oats soaked overnight in almond milk, topped with fresh blueberries and sliced almonds. This meal is high in fiber and antioxidants, perfect for a light and energizing start to the day.
  • Approx. Calories: 300 kcal

• Lunch: Quinoa Salad with Grilled Chicken and Vegetables

  • A wholesome salad with grilled chicken breast, quinoa, mixed greens, cherry tomatoes, cucumbers, and a light lemon vinaigrette. Packed with protein and fiber for a satisfying and nutritious meal.
  • Approx. Calories: 400 kcal

• Dinner: Grilled Salmon with Steamed Broccoli and Sweet Potatoes

  • A heart-healthy dish featuring grilled salmon, served with steamed broccoli and a small portion of roasted sweet potatoes. Rich in omega-3 fatty acids and nutrients.
  • Approx. Calories: 450 kcal

Day 2:

• Breakfast: Greek Yogurt with Honey and Mixed Berries

  • Low-fat Greek yogurt drizzled with honey, topped with a mix of fresh strawberries, blueberries, and raspberries. High in protein and low in calories.
  • Approx. Calories: 250 kcal

• Lunch: Turkey and Veggie Lettuce Wraps

  • Sliced lean turkey breast, crunchy bell peppers, cucumbers, and avocado wrapped in crisp lettuce leaves, served with a side of hummus. A low-carb, high-protein meal.
  • Approx. Calories: 350 kcal

• Dinner: Chicken and Vegetable Stir-Fry with Brown Rice

  • Sautéed chicken breast strips with mixed vegetables (broccoli, bell peppers, snow peas) in a light soy-ginger sauce, served with a portion of brown rice. Balanced and satisfying.
  • Approx. Calories: 450 kcal

Day 3:

• Breakfast: Smoothie with Spinach, Banana, and Protein Powder

  • A refreshing green smoothie made with fresh spinach, banana, almond milk, and a scoop of protein powder. Nutrient-dense and perfect for a quick start.
  • Approx. Calories: 300 kcal

• Lunch: Lentil Soup with Spinach and Carrots

  • A warm, hearty soup made with lentils, fresh spinach, carrots, and onions, seasoned with herbs and spices. High in fiber and protein.
  • Approx. Calories: 350 kcal

• Dinner: Baked Cod with Quinoa and Asparagus

  • Baked cod fillet seasoned with herbs and lemon, served with fluffy quinoa and roasted asparagus. Low in calories but high in protein and essential nutrients.
  • Approx. Calories: 400 kcal

Day 4:

• Breakfast: Whole Grain Toast with Avocado and Poached Egg

  • A slice of whole grain toast topped with smashed avocado and a perfectly poached egg, sprinkled with a pinch of chili flakes. A balanced breakfast rich in healthy fats and protein.
  • Approx. Calories: 350 kcal

• Lunch: Grilled Shrimp Salad with Mixed Greens

  • Grilled shrimp served over mixed greens, cherry tomatoes, cucumber slices, and red onions, drizzled with a light balsamic vinaigrette.
  • Approx. Calories: 300 kcal

• Dinner: Turkey Chili with Kidney Beans and Tomatoes

  • Lean ground turkey slow-cooked with kidney beans, tomatoes, onions, and chili spices. Served with a small portion of brown rice. A hearty and satisfying meal.
  • Approx. Calories: 450 kcal

Day 5:

• Breakfast: Oatmeal with Cinnamon and Apple Slices

  • Steel-cut oats cooked with cinnamon and topped with fresh apple slices and a drizzle of honey. A warm, comforting breakfast.
  • Approx. Calories: 300 kcal

• Lunch: Chicken Caesar Salad (light dressing)

  • Grilled chicken breast on a bed of romaine lettuce with croutons, Parmesan cheese, and a light Caesar dressing.
  • Approx. Calories: 350 kcal

• Dinner: Stuffed Peppers with Ground Turkey and Brown Rice

  • Bell peppers stuffed with a mixture of ground turkey, brown rice, tomatoes, and spices, baked until tender. A colorful and nutritious meal.
  • Approx. Calories: 400 kcal

Day 6:

• Breakfast: Low-Fat Cottage Cheese with Pineapple

  • A serving of low-fat cottage cheese topped with fresh pineapple chunks. A high-protein, refreshing breakfast option.
  • Approx. Calories: 200 kcal

• Lunch: Veggie Wrap with Hummus and Spinach

  • A whole wheat wrap filled with hummus, fresh spinach, shredded carrots, bell peppers, and cucumbers. A light and filling plant-based meal.
  • Approx. Calories: 350 kcal

• Dinner: Spaghetti Squash with Marinara and Turkey Meatballs

  • Roasted spaghetti squash topped with a homemade marinara sauce and lean turkey meatballs. A low-carb twist on a classic favorite.
  • Approx. Calories: 400 kcal

Day 7:

• Breakfast: Green Smoothie with Kale, Apple, and Ginger

  • A nutrient-packed smoothie with kale, green apple, ginger, and a splash of lemon juice. Perfect for detox and refreshment.
  • Approx. Calories: 250 kcal

• Lunch: Tofu Stir-Fry with Vegetables

  • Tofu stir-fried with a medley of fresh vegetables (broccoli, bell peppers, snap peas) in a light soy sauce. A protein-rich, vegan-friendly meal.
  • Approx. Calories: 350 kcal

• Dinner: Baked Tilapia with Lemon and Herb Quinoa

  • Baked tilapia fillet seasoned with lemon and herbs, served with a side of herb-infused quinoa. Light, flavorful, and nutritious.
  • Approx. Calories: 400 kcal

Pricing

For a comprehensive 7-day meal prep service that emphasizes weight loss through balanced, nutrient-dense meals, the pricing is as follows:

• 7-Day Weight Loss Meal Plan (3 Meals Per Day): 

This price includes the cost of high-quality, fresh ingredients, meal preparation, and packaging. The meals are designed to be low in calories but high in nutrients, providing delicious and satisfying options that support healthy weight loss goals. Meals are delivered fresh and ready to reheat, making healthy eating both convenient and enjoyable.