7-Day Meal Plan for Weight Loss (Beginner-Friendly)

A structured meal plan removes the daily decision fatigue of "what should I eat?", one of the biggest barriers to consistent healthy eating. This 7-day plan is built around 1,500 kcal/day and 130g protein, suitable as a template for most women aiming for 0.4-0.5kg/week fat loss. Men should scale portions up to hit their personal calorie and protein targets.

Before starting: Use our Macro Calculator to establish your personal daily calorie and protein targets. Adjust portions on this plan accordingly.

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The Plan at a Glance

Daily targets: ~1,500 kcal, 130g protein, 150g carbs, 45g fat Suitable for: Women targeting 0.4-0.5kg/week fat loss (65kg, moderately active) Men: Scale portions up by approximately 30-40% to reach your calorie target

Day 1, Monday

Breakfast: Greek yogurt bowl (370 kcal, 35g protein)

• 200g 0% Greek yogurt
• 40g rolled oats (dry, soaked in yogurt overnight)
• 100g mixed berries
• 1 tbsp ground flaxseed

Lunch: Tuna salad wrap (380 kcal, 38g protein)

• 1 can tuna in water (150g, drained)
• 2 wholemeal wraps
• Mixed salad leaves, cucumber, tomato
• 1 tsp light mayo, 1 tsp mustard

Dinner: Chicken and roasted vegetables (430 kcal, 40g protein)

• 150g chicken breast (grilled or baked)
• 200g roasted courgette, peppers, onion (1 tsp olive oil)
• 180g cooked new potatoes

Snack: Cottage cheese + apple (200 kcal, 20g protein)

• 150g cottage cheese
• 1 medium apple

Day 1 Total: ~1,380 kcal, 133g protein

Day 2, Tuesday

Breakfast: Scrambled eggs on toast (380 kcal, 30g protein)

• 3 whole eggs scrambled
• 2 slices wholemeal toast
• Large handful spinach (wilted in pan)

Lunch: Lentil and vegetable soup + rye bread (380 kcal, 22g protein)

• 400ml homemade or shop-bought lentil soup (check label: ~250-300 kcal for a standard tin)
• 2 slices rye crispbread
• Small apple

Dinner: Salmon with broccoli and rice (490 kcal, 38g protein)

• 130g salmon fillet (baked)
• 200g broccoli (steamed)
• 150g cooked brown rice
• Soy sauce/lemon/ginger dressing

Snack: Protein shake + banana (250 kcal, 25g protein)

• 1 scoop whey protein in water
• 1 banana

Day 2 Total: ~1,500 kcal, 115g protein

Day 3, Wednesday

Breakfast: Overnight oats (360 kcal, 25g protein)

• 50g oats
• 200ml semi-skimmed milk
• 1 tbsp peanut butter
• 100g strawberries

Lunch: Chicken Caesar salad (420 kcal, 42g protein)

• 130g cooked chicken breast (sliced)
• Large romaine lettuce
• 25g parmesan
• 4 croutons (homemade from half a slice bread)
• Light Caesar dressing (1 tbsp)

Dinner: Turkey mince bolognese (450 kcal, 45g protein)

• 120g dry wholemeal pasta (cooked)
• 130g turkey mince
• Tomato passata, garlic, herbs
• Parmesan shaving (10g)

Snack: Edamame + cherry tomatoes (200 kcal, 14g protein)

• 150g frozen edamame (boiled, salted)
• Cherry tomatoes

Day 3 Total: ~1,430 kcal, 126g protein

Day 4, Thursday (Higher Protein Day)

Breakfast: Protein pancakes (400 kcal, 35g protein)

• 2 eggs
• 1 scoop vanilla whey protein
• 50g oats (blended)
• Splash of milk, vanilla extract
• 100g strawberries to serve

Lunch: Mackerel and rice salad (430 kcal, 35g protein)

• 1 tin smoked mackerel (125g drained)
• 150g cooked brown rice
• Cucumber, cherry tomatoes
• Lemon + olive oil dressing (1 tsp oil)

Dinner: Turkey meatballs with courgette noodles (440 kcal, 42g protein)

• 150g turkey mince (made into 3-4 balls)
• Tomato sauce (passata + garlic + herbs)
• 2 medium courgettes (spiralised or peeled)
• 30g parmesan

Snack: Greek yogurt + walnuts (220 kcal, 15g protein)

• 150g 0% Greek yogurt
• 20g walnuts (handful)

Day 4 Total: ~1,490 kcal, 127g protein

Day 5, Friday

Breakfast: Egg white omelette (330 kcal, 35g protein)

• 4 egg whites + 1 whole egg
• 50g feta cheese
• Spinach, cherry tomatoes, onion
• 2 slices wholemeal toast

Lunch: Chicken and avocado wrap (430 kcal, 35g protein)

• 120g grilled chicken
• 1 large wholemeal wrap
• ¼ avocado
• Spinach, tomato
• Squeeze of lemon

Dinner: Prawn stir-fry with noodles (440 kcal, 35g protein)

• 150g king prawns
• 150g cooked egg noodles
• Mixed stir-fry vegetables (pak choi, peppers, mangetout)
• Soy sauce, garlic, ginger, sesame oil (1 tsp)

Snack: Cottage cheese + pineapple (210 kcal, 20g protein)

• 150g cottage cheese
• 100g fresh pineapple

Day 5 Total: ~1,410 kcal, 125g protein

Day 6, Saturday (Slightly Higher Calories)

Breakfast: Full protein breakfast (450 kcal, 38g protein)

• 2 poached eggs
• 3 turkey rashers
• 200g baked beans (half tin)
• 1 slice wholemeal toast
• Grilled tomatoes

Lunch: Quinoa and halloumi salad (430 kcal, 22g protein)

• 80g dry quinoa (cooked)
• 75g grilled halloumi
• Roasted vegetables (peppers, courgette)
• Fresh spinach, lemon dressing

Dinner: Cod with sweet potato and greens (460 kcal, 40g protein)

• 150g cod fillet (baked)
• 200g sweet potato (baked)
• Large portion of green beans/broccoli

Snack: Protein bar or shake (200 kcal, 20g protein)

Day 6 Total: ~1,540 kcal, 120g protein

Day 7, Sunday

Breakfast: Smoked salmon bagel (400 kcal, 30g protein)

• 1 wholemeal bagel
• 80g smoked salmon
• 50g low-fat cream cheese
• Cucumber, lemon, capers

Lunch: Homemade soup day, chicken and vegetable (350 kcal, 35g protein)

• 130g chicken breast
• Mixed vegetables (carrot, celery, onion, leek, courgette)
• 500ml chicken stock
• Herbs (thyme, bay)
• 1 slice wholemeal bread

Dinner: Beef and vegetable stir-fry with rice (480 kcal, 38g protein)

• 120g lean beef strips
• 180g cooked brown rice
• Broccoli, peppers, onion
• Oyster sauce, garlic, ginger

Snack: Apple + 2 tbsp almond butter (230 kcal, 6g protein)

Day 7 Total: ~1,460 kcal, 109g protein

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The Basic Shopping List

Proteins: Chicken breast, salmon fillet, cod fillet, turkey mince, tuna (canned), mackerel (canned), king prawns, smoked salmon, eggs, Greek yogurt (0%), cottage cheese, lean beef strips

Complex carbohydrates: Wholemeal bread and wraps, oats, brown rice, sweet potatoes, new potatoes, wholemeal pasta, quinoa, brown rice noodles, rye crispbread

Vegetables: Broccoli, courgette, peppers, spinach, cherry tomatoes, cucumber, salad leaves, onion, garlic, green beans

Fruit: Mixed berries, strawberries, banana, apple, pineapple

Pantry staples: Olive oil, soy sauce, tomato passata, Greek herbs, garlic, ginger, lemon, light mayo, mustard, ground flaxseed

The Bottom Line

This 7-day plan provides the structure and variety to start a fat loss phase without daily meal decision-making. It's a template, adjust portions up or down to match your personal calorie target, swap proteins freely, and adapt to your preferences.

Protein at every meal is the non-negotiable. Everything else is flexible.