7 days diet plan to lose weight fast

Q: Can I lose some weight in 7 days?

While its possible to lose a substantial amount of weight in a week or two, it isnt a healthy goal or something you should attempt. For example, if youve ever had the stomach flu or another illness that causes diarrhea, vomiting, or a lack of appetite, you probably lost a noticeable amount of weight in a short time.

Lose weight, eat well and feel great with this easy 7-day weight loss meal plan. This simple 1,500-calorie diet plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

Table of Contents Show

Breakfast (285 calories)
A.M. Snack (95 calories)
Lunch (345 calories)
P.M. Snack (220 calories)
Dinner (556 calories)
How can I lose 10 kgs in 7 days?
Can I lose some weight in 7 days?
Can I lose 5kg in 7 days?
How to lose 7kg in 7 days?

Browse More: Weight-Loss Diet Recipes

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose 1 to 2 pounds per week, the healthy way!

Ready to get healthy? Check out the Cooking Light Diet to learn more.

a collage of some of the meals featured in the 7 day diet meal plan with a daily caloric intake of 1500 calories

a graphic showing the 7 day weight loss meal plan with a caloric intake of 1500

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Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

easy salmon cakes with dressing

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Mediterranean Ravioli

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spinach-artichoke-dip-pasta

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Build a pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.

Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert.

Sweet Homemade Healthy Berry Smoothie

vegetable soup on a green backdrop

Heat up 1 cup and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes.

RELATED: 9 Best Canned Soups

Grilled chicken breasts in lime sauce

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Garnish chicken with chopped scallions and a squeeze of lime juice. Combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.

RELATED: 50 Healthy Chicken Dinners for the Best Weeknights Ever

Oatmeal porridge with apple

In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey and a pinch of cinnamon.

healthy chicken salad

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To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 large piece of multigrain toast.

Cooked shrimp

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Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

homemade yogurt and granola on blue table

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Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait.

RELATED: 16 Best Healthy Granola Brands

tomato soup with green basil

Heat 1 cup tomato soup and serve with a sandwich made with 1 , 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.

salmon and slaw on a black plate

Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs and seasoning as desired. Pair with 1 cup of a 100% whole grain, like quinoa.

Healthy cold cereal in a white bowl

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Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.

RELATED: 9 Best Dairy-Free Yogurts

healthy quesadilla

Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45 seconds on high or grill. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.

pork tenderloin

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Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or a 100- to 150-calorie ice cream bar for dessert.

whole grain waffle and banana

Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.

Pita bread filled with tuna salad

Make a tuna pita with one mini whole-wheat pita, 2 ounces water-packed tuna, 1 tablespoon mayonnaise, mustard, cucumber and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

Jambalaya

Make jambalaya by combining 3/4 cup cooked brown rice with 1/2 cup corn, 2 ounces cooked sliced turkey sausage, 1/3 cup salsa and 1/4 cup no-salt-added black or navy beans until heated through. Eat with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.

RELATED: 30 Healthy Canned Foods You Should Add to Your Pantry

poached egg and spinach

Black beans salad

Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens and alongside one 100% stone ground corn tortilla and a piece of fruit.

How can I lose 10 kgs in 7 days?

Here are 7 simple steps to follow to lose weight in 7 days:.

Reduce carbs, increase proteins. ... .

Avoid processed junk food, eat whole foods. ... .

Reduce calorie intake. ... .

Incorporate HIIT in your fitness regime and lift weights. ... .

Stay active even outside the gym. ... .

Try Intermittent Fasting. ... .

Reduce water retention with these tips..

Can I lose some weight in 7 days?

While it's possible to lose a substantial amount of weight in a week or two, it isn't a healthy goal or something you should attempt. For example, if you've ever had the stomach flu or another illness that causes diarrhea, vomiting, or a lack of appetite, you probably lost a noticeable amount of weight in a short time.

Can I lose 5kg in 7 days?

Most health professionals and dietitians will tell you that losing 5 kg in a week might not be a safe or realistic goal; however, using meal replacement shakes or bars, you may be able to come close to your weight loss goal.

How to lose 7kg in 7 days?

Vegetarians can eat brown rice or cottage cheese while non-vegetarians can eat chicken/fish (280 grams). Have lots and lots of water. Day seven: Brown rice/half a chapati, fruit juice, fruits and veggies can be consumed on this day. You must walk for 45 minutes on all these seven days.