1-Week Fat Loss Meal Plan (3 Meals a Day)

Day 1

Breakfast:

• Scrambled egg whites (4 egg whites + 1 whole egg) with sautéed spinach and cherry tomatoes

• 1 slice whole-grain toast

• Green tea

Lunch:

• Grilled chicken breast (100g)

• ½ cup quinoa

• Steamed broccoli and carrots

• 1 tbsp olive oil + lemon dressing

Dinner:

• Grilled salmon (100g)

• 1 medium baked sweet potato

• Mixed greens salad

Day 2

Breakfast:

• Greek yogurt (150g, plain, low-fat) with 1 tbsp chia seeds and fresh berries

• 10 raw almonds

• Black coffee

Lunch:

• Grilled turkey breast wrap in a whole-grain tortilla with lettuce, cucumber, and avocado (1/4)

• Side of mixed veggie sticks (carrot, celery, bell pepper)

Dinner:

• Grilled shrimp (100g)

• Cauliflower rice (1 cup)

• Stir-fried zucchini and bell peppers

Day 3

Breakfast:

• 1 boiled egg + 3 egg whites

• ½ cup oats cooked with almond milk, topped with cinnamon and 1 tsp honey

• Green tea

Lunch:

• Tuna salad (100g tuna, 1 tea spoon olive oil, lemon juice, and herbs)

• 1 cup steamed green beans

• ½ cup brown rice

Dinner:

• Grilled chicken thighs (skinless, 100g)

• 1 medium baked sweet potato

• Steamed asparagus

Day 4

Breakfast:

• Smoothie: 1 cup unsweetened almond milk, 1 scoop protein powder, 1/2 banana, 1 tbsp peanut butter, and a handful of spinach

• 1 rice cake

Lunch:

• Grilled fish (100g, any lean white fish)

• 1 cup roasted Brussels sprouts

• ½ cup quinoa

Dinner:

• Turkey meatballs (made with lean ground turkey)

• Zucchini noodles (1 cup) with marinara sauce

• Side of roasted bell peppers

Day 5

Breakfast:

• Avocado toast: 1 slice whole-grain bread with 1/4 avocado and 1 poached egg

• Green tea

Lunch:

• Baked chicken breast (100g)

• ½ cup couscous

• Side of steamed mixed veggies (broccoli, carrots, and cauliflower)

Dinner:

• Grilled salmon (100g)

• 1 cup sautéed kale and mushrooms (1 tsp olive oil)

• ½ cup mashed sweet potato

Day 6

Breakfast:

• Omelette: 3 egg whites + 1 whole egg, mixed with chopped spinach and mushrooms

• 1 slice whole-grain bread

• Black coffee

Lunch:

• Lentil salad: 1 cup cooked lentils, mixed greens, cherry tomatoes, and cucumber, dressed with 1 tea spoon olive oil and vinegar

• 1 grilled chicken breast (100g)

Dinner:

• Stir-fried tofu (100g) with garlic and soy sauce

• 1 cup steamed broccoli

• ½ cup brown rice

Day 7

Breakfast:

• Smoothie bowl: 1 scoop protein powder, 1/2 cup almond milk, 1/2 frozen banana, and a handful of spinach, topped with fresh berries and 1 tsp chia seeds

Lunch:

• Grilled steak (lean cut, 100g)

• 1 cup roasted sweet potatoes

• Steamed green beans

Dinner:

• Baked cod with herbs (100g)

• Side of roasted zucchini and cherry tomatoes

• ½ cup couscous

Additional Notes:

• Hydrate well daily (aim for 2-3 liters of water).

• Incorporate light snacks if needed: boiled eggs, fruits (like apples or berries), or nuts (10-12 almonds).

• Focus on portion control and avoid added sugars or processed foods.