06/11/2023
Here's a sample weekly meal plan for weight loss that provides between 1,500 and 1,800 calories per day. It includes a variety of nutritious foods from all food groups to help you lose weight while staying healthy.
Monday:
Breakfast: Oatmeal with berries and nuts (300 calories)
Oatmeal with berries and nutsOpens in a new window
www.pcrm.org
Oatmeal with berries and nuts
Lunch: Salad with grilled chicken or fish (400 calories)
Salad with grilled chicken or fishOpens in a new window
www.thekitchn.com
Salad with grilled chicken or fish
Dinner: Salmon with roasted vegetables (500 calories)
Salmon with roasted vegetablesOpens in a new window
apriljharris.com
Salmon with roasted vegetables
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
Tuesday:
Breakfast: Whole-wheat toast with avocado and egg (300 calories)
Wholewheat toast with avocado and eggOpens in a new window
feelgoodfoodie.net
Wholewheat toast with avocado and egg
Lunch: Soup and salad (400 calories)
Soup and saladOpens in a new window
www.foodnetwork.com
Soup and salad
Dinner: Chicken stir-fry with brown rice (500 calories)
Chicken stirfry with brown riceOpens in a new window
www.kannammacooks.com
Chicken stirfry with brown rice
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
Wednesday:
Breakfast: Smoothie made with fruits, vegetables, and protein powder (300 calories)
Smoothie made with fruits, vegetables, and protein powderOpens in a new window
www.asweetpeachef.com
Smoothie made with fruits, vegetables, and protein powder
Lunch: Leftover chicken stir-fry or salad (400 calories)
Dinner: Turkey chili with whole-wheat bread (500 calories)
Turkey chili with wholewheat breadOpens in a new window
www.ambitiouskitchen.com
Turkey chili with wholewheat bread
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
Thursday:
Breakfast: Eggs with whole-wheat toast (300 calories)
Eggs with wholewheat toastOpens in a new window
skinnyms.com
Eggs with wholewheat toast
Lunch: Salad with grilled shrimp or tofu (400 calories)
Salad with grilled shrimp or tofuOpens in a new window
www.eatingbirdfood.com
Salad with grilled shrimp or tofu
Dinner: Lentil soup with whole-wheat pita bread (500 calories)
Lentil soup with wholewheat pita breadOpens in a new window
jamiegeller.com
Lentil soup with wholewheat pita bread
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
Friday:
Breakfast: Greek yogurt with berries and granola (300 calories)
Greek yogurt with berries and granolaOpens in a new window
www.jaroflemons.com
Greek yogurt with berries and granola
Lunch: Tuna salad sandwich on whole-wheat bread (400 calories)
Tuna salad sandwich on wholewheat breadOpens in a new window
www.berlyskitchen.com
Tuna salad sandwich on wholewheat bread
Dinner: Vegetarian chili with brown rice (500 calories)
Vegetarian chili with brown riceOpens in a new window
minuterice.com
Vegetarian chili with brown rice
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
Saturday:
Breakfast: Pancakes made with whole-wheat flour and topped with fruit (300 calories)
Pancakes made with wholewheat flour and topped with fruitOpens in a new window
www.alyonascooking.com
Pancakes made with wholewheat flour and topped with fruit
Lunch: Salad with grilled chicken or fish (400 calories)
Dinner: Grilled chicken or fish with roasted vegetables (500 calories)
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
Sunday:
Breakfast: Whole-wheat waffles with fruit and syrup (300 calories)
Wholewheat waffles with fruit and syrupOpens in a new window
amindfullmom.com
Wholewheat waffles with fruit and syrup
Lunch: Leftover grilled chicken or fish with salad (400 calories)
Dinner: Baked chicken or fish with roasted vegetables (500 calories)
Snacks: Fruits, vegetables, yogurt, or nuts (200 calories)
This is just a sample meal plan, and you may need to adjust it based on your individual needs and calorie goals. Be sure to talk to your doctor or a registered dietitian before starting any new diet.
Here are some additional tips for weight loss:
Eat plenty of fruits, vegetables, and whole grains.
Choose lean protein sources, such as chicken, fish, beans, and lentils.
Limit unhealthy fats, such as saturated and trans fats.
Eat regular meals and snacks to avoid overeating.
Drink plenty of water.
Get regular exercise.
By following these tips, you can safely and effectively lose weight and improve your overall health.
The Physicians Committee for Responsible Medicine is a nonprofit health organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research and medical training.
