Follow this 7 day diet plan for weight loss. It includes foods that will provide essential nutrients, which can help boost metabolism and stay healthy.
Weight loss is not just about fitting into smaller jeans. It is about getting fit and protecting your health against several health diseases, the risk of which increases if you are overweight or obese. Therefore, obesity is not just a beauty concern—it is a gateway to a myriad of health woes such as heart disease, diabetes, and joint problems. So, if you have decided to lose those extra kilos, you must be looking for a diet plan for weight loss. Do not worry! An expert helped us prepare a 7-day diet plan for weight loss packed with essential vitamins and minerals that can keep your metabolism running, helping in stay in shape.
7-day diet plan for weight loss
Here are 7-day diet plan you may follow for healthy weight loss and staying fit:
Day 1
Early morning (7–7:30 AM)
- 1 glass of normal water with half a tablespoon of lemon juice
Breakfast (8–9 AM)
- 2 whole scrambled eggs (bhurji)
- Sourdough bread (2 slices)
- Black coffee
Mid-morning (10:30–11 AM)
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Lunch (12:30-1:30 PM)
- 1 bowl vegetable pulao
- 1 bowl raita
Evening snacks (4:30–5 PM)
- 1 cup black coffee
- 1 teaspoon coconut oil
- 1 bowl roosted mixed seeds ((sunflower, pumpkin, flax, chia seeds)
Dinner (7-7:30 PM)
- Mixed sprouts soup
- Sautéed broccoli and bell pepper
- Homemade chutney
![nutrients for weight loss nutrients for weight loss](https://images.healthshots.com/healthshots/en/uploads/2024/06/24131151/1-20-370x207.jpg)
Day 2
Early morning (7–7:30 AM)
- 1 glass of normal water with 1 teaspoon of apple cider vinegar (ACV)
Breakfast (8–9 AM)
- 1 bowl quinoa upma
- 1 cup of green tea
Mid-morning (10:30–11 AM)
- Green tea with lemon
- 1 bowl mixed seeds and nuts
Lunch (12:30-1:30 PM)
- 1 bowl of grilled chicken or salad with bell peppers, sweet potatoes, green peas, and broccoli
Evening Snacks (4:30–5 PM)
- Plain celery or kale juice with black pepper and pink salt
Dinner (7-7:30 PM)
- 1 bowl of mushroom soup
- 1 bowl of grilled or sautéed tofu salad with lots of veggies
Day 3
Early Morning (7-7:30 AM)
- 1 glass of warm water with half a teaspoon of turmeric
Breakfast (8–9 AM)
- Methi Thalipith with paratha
- 1 bowl of curd (yoghurt)
Mid-Morning (10:30-11 AM)
- 1 glass of buttermilk with sunflower seeds powder
Lunch (12:30-1:30 PM)
- 1 bowl of carrot and pumpkin soup
- 250 grams of grilled fish/tofu/paneer with mixed vegetables
- 1 raw cucumber
Evening Snacks (4:30–5 PM)
- 1 bowl roasted makhana chiwda
- 1 cup herbal tea
Dinner (7-7:30 PM)
- 1 bowl of chicken salad with tahini dressing
- 1 roasted sweet potato
![weight loss weight loss](https://images.healthshots.com/healthshots/en/uploads/2024/05/13193242/Knee-pushups-1-370x207.jpg)
Day 4
Early morning (7–7:30 AM)
- 1 glass of wheat grass powder in water with lemon
Breakfast (8–9 AM)
- 1 bowl of moong dal chilla or daliya
Mid-morning (10:30–11 AM)
- 1 bowl of freshly cut avocado or coconut chunks with 1 tablespoon of soaked sabja seeds
Lunch (12:30-1:30 PM)
- 1-2 moong dal dosa with any vegetable
- 1 bowl of curd or yoghurt
Evening snacks (4:30–5 PM)
- 1 glass of green smoothie made of banana, yoghurt, spinach, mixed seeds, dates, apple, and any other vegetables
Dinner (7-7:30 PM)
- 2-3 ragi idli with green chutney
Day 5
Early Morning (7-7:30 AM)
- 1 glass of barley water with half a teaspoon of apple cider vinegar (ACV)
Breakfast (8–9 AM)
- 1 bowl of cooked sprouted moong with tomatoes, onions, and lemon juice
Mid-Morning (10:30-11 AM)
- 1 seasonal fruit
- 3 walnuts
1 cup of green tea
Lunch (12:30-1:30 PM)
- 1 bowl of brown rice or dosa
- 1 bowl of sambar
- 1 bowl of any green leafy vegetables
Raw salad
Evening Snacks (4:30–5 PM)
- 1 cup of green tea
- 1 bowl mixed dry fruits
Dinner (7-7:30 PM)
- 1 glass of smoothies made of half green apple, kiwi, pistachios, avocado, 1 tablespoon of curd and water
![best oats for weight loss best oats for weight loss](https://images.healthshots.com/healthshots/en/uploads/2024/05/17140949/best-oats-for-weight-loss-2-370x207.jpg)
Day 6
Early Morning (7-7:30 AM)
- 1 glass of jeera water (warm water)
Breakfast (8–9 AM)
- 1 dosa with coconut chutney
- 1 cup black coffee
Mid-Morning (10:30-11 AM)
- 1 glass of carrot and cucumber juice with half a tablespoon of lemon juice and sabja seeds
Lunch (12:30-1:30 PM)
- 1 nachni/jowar/bajra bhakri with 1 bowl of any green leafy vegetable
- 1 bowl dal
- 1 bowl dahi (curd)
Evening Snacks (4:30–5 PM)
- 1 cup of butter coffee
- 1 bowl of mixed seeds
Dinner (7-7:30 PM)
- 1 bowl of cauliflower soup
- Sprouted moong salad (with boiled vegetables)
Day 7
Early Morning (7-7:30 AM)
- 1 glass of water with half a tablespoon of lemon juice and half a tablespoon of cinnamon powder
Breakfast (8–9 AM)
- 1 paneer paratha with pudina chutney
Mid-Morning (10:30-11 AM)
- 1 cup herbal tea with cinnamon powder and lemon
Lunch (12:30-1:30 PM)
- 1 bowl dal
- 1 bowl of cooked vegetables
- 1 bowl of raita
Evening Snacks (4:30–5 PM)
- 1 bowl matki/murmura bhel
- 1 cup green tea
Dinner (7-7:30 PM)
- 1 bowl of quinoa rice
- 1 bowl of cooked vegetables (all seasonal vegetables)
- 1 bowl dal
- Raw salad
Some tips for weight loss
Here are 7 tips to help you on your weight loss journey:
1. Mindful eating
Pay attention to what and how much you eat. Avoid distractions while eating, like watching TV or scrolling through your phone. This helps you recognise when you are full and reduces overeating.
2. Portion control
Use smaller plates and bowls to control portion sizes. This trick can help you eat less without feeling deprived.
3. Stay hydrated
Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking.
4. Plan and prepare meals
Plan your meals ahead of time and prepare healthy snacks to avoid consuming unhealthy options when hungry.
5. Choose nutrient-dense foods
Focus on whole foods that are rich in nutrients and low in calories. Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet.
6. Regular exercise
Incorporate both aerobic exercises (like walking, jogging, or swimming) and strength training (like weightlifting or bodyweight exercises) into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week.
7. Get enough sleep
Lack of sleep can disrupt your hunger hormones and lead to cravings and overeating. Aim for 7-9 hours of quality sleep each night.
Follow this diet plan and exercise regularly to see quick results in your weight!