7-Day Weight-Loss Meal Plan

 

 Morning (Daily)

  • Warm water + lemon

  • Optional: green tea or black coffee (no sugar)

🥗 DAY 1

Breakfast: Overnight oats + apple
Lunch: Grilled chicken salad (lemon dressing)
Snack: 1 fruit (orange / apple)
Dinner: Vegetable soup + boiled egg

🥗 DAY 2

Breakfast: Egg-white veggie omelette
Lunch: Brown rice (½ cup) + mixed veg curry (no oil)
Snack: Handful roasted chana
Dinner: Stir-fried veggies (½ tsp oil)

🥗 DAY 3

Breakfast: Oats pancakes + honey
Lunch: Lentil (dal) + salad
Snack: Coconut water
Dinner: Grilled paneer or tofu + veggies

🥗 DAY 4

Breakfast: Smoothie (spinach + apple + water)
Lunch: Chickpea salad
Snack: 10 almonds
Dinner: Clear chicken or veg soup

🥗 DAY 5

Breakfast: Boiled eggs (2) or sprouts
Lunch: Whole-wheat roti (1) + veg sabzi
Snack: Fruit + green tea
Dinner: Lettuce wrap burger (no bun)

🥗 DAY 6

Breakfast: Overnight oats + chia seeds
Lunch: Grilled fish or tofu + salad
Snack: Buttermilk
Dinner: Steamed vegetables + yogurt

🥗 DAY 7

Breakfast: Omelette (no oil)
Lunch: Quinoa or brown rice bowl + veggies
Snack: Dark chocolate (1–2 small pieces)
Dinner: Vegetable soup

🚫 Avoid During These 7 Days

  • Sugar & sweets

  • Fried food

  • Soft drinks

  • Late-night eating

💧 Daily Targets

  • Water: 2.5–3 liters

  • Oil: max 2 tsp/day

  • Walking: 30–45 minutes

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