Weight Loss 7 Day Meal Plan

A combination of healthy balanced eating and leading an active lifestyle is the most effective way to manage weight over the long term. This 7-day weight loss meal plan is based on meeting the recommendations outlined in the Australian Guide to Healthy Eating and is created by an Accredited Practising Dietitian. It includes plenty of tasty and healthy recipes to help make the achievement of your weight related goals enjoyable!

To ensure your meal plan is realistic and sustainable, you may like to include an optional extra a few times a week. Examples include a glass of wine, a small piece of chocolate, or a sweet biscuit. Each of these items provides an additional 600kJ taking your daily kilojoule intake to approximately 6,800kJ.

Notes About This Meal Plan

• This meal plan provides approximately 6,200-6,800kJ daily and is based on the average energy requirements to achieve weight loss in a 20-50 year old woman who undertakes a light level of activity. Those who are very active may need to eat more.
• Energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
• Those with a medical issue should seek advice from a medical practitioner before commencing a weight loss plan.

Want a version of this meal plan to print and use offline? Download the entire weight loss meal plan by clicking on this link.

For easy access jump to:

• Day one
• Day two
• Day three
• Day four
• Day five
• Day six
• Day seven

Day One

Breakfast

Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk.

Lunch

Chicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread.

Dinner

Beef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking.

Dessert/Supper

Fruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low fat yoghurt.

Snacks

1 serving of fruit (eg. medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.

Day Two

Breakfast

English Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit.

Lunch

Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice.

Dinner

Prawn and Kimchi Omelette (1 serve): Served with 2 cup salad and 1 slice wholegrain bread.

Dessert/Supper

Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).

Snacks

1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).

Day Three

Breakfast

Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yoghurt + 1 serve of fruit (eg. 2 nectarines or 200mL fruit juice or 1 apple).

Lunch

Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread.

Dinner

Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing.

Dessert/Supper

Fruit Salad: 1 cup fresh fruit salad. 

Snacks

40g reduced-fat cheese + 4 wholegrain crackers.

Day Four

Breakfast

Avocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear)

Lunch

Chickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley.

Dinner

Beef Ramen (1 serve): Served with additional 2 cup cooked vegetables.

Dessert/Supper

Yoghurt: 1 tub low fat/no added sugar Greek yoghurt topped with mixed seeds and nuts.

Snacks

1 serve of fruit (eg. 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese.

Day Five

Breakfast

Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk).

Lunch

Tofu Miso Soup (1 serve): Served with 2 cups salad + 2 tsp balsamic vinegar.

Dinner

Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. carrot, broccoli, eggplant) + 1 medium corn on the cob + 2 tsp oil in cooking or as a dressing.

Dessert/Supper

Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).

Snacks

1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).

Day Six

Breakfast

Muesli and Milk with Added Fruit: 1 cup muesli cereal + 1 cup low fat milk + 1 banana.

Lunch

Homemade Chicken Burger: 100g grilled chicken + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 grainy bread roll. 

Dinner

Lamb Chop with Mash and Vegetables: 1 large grilled lamb chop (fat trimmed) + 1 medium potato (mashed with 3 tsp margarine + a splash skim milk) + 1.5 cups vegetables (eg. carrot, pumpkin, broccoli).

Dessert/Supper

 Mango & Yoghurt Parfait: 200g low-fat yoghurt layered with ½ cup sliced mango and 2 tbsp chopped nuts.

Snacks

1 piece of small fruit (eg. kiwi fruit, apricot, apple, mandarin). + 20g cheese.

Day Seven

Breakfast

Scrambled Eggs on Sourdough: 2 eggs (scrambled) + 2 slices sourdough bread (toasted) + 3 tsp margarine or 2 tbsp avocado + 1 average piece of fruit.

Lunch

Cheese, Avocado and Salad Sandwich: 40g reduced-fat hard cheese + 2 cups salad vegetables (eg. lettuce, carrot cucumber, tomato, capsicum) + 2 tbsp avocado + 2 slices multigrain bread.

Dinner

 Grilled Salmon and Vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups steamed vegetables (eg. cauliflower, broccoli, squash).

Dessert/Supper

Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.

Snacks

1 tub low fat/no added sugar yoghurt.

Learn More About Eggs Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

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