Looking for a simple yet effective weekly diet plan? This 7-day balanced meal plan provides around 1500–1800 calories per day — perfect for healthy, sustainable weight loss without feeling deprived. Each day includes nutrient-dense meals rich in protein, fiber, and healthy fats to keep your energy high and your cravings low.
📅 Day 1
- Breakfast: Oatmeal with low-fat milk + 1 tsp honey + 1 banana.
- Snack: A handful of almonds (10–12 pieces).
- Lunch: Grilled chicken breast + vegetable salad + ½ cup brown rice.
- Snack: Greek yogurt with chia seeds.
- Dinner: Grilled salmon + steamed broccoli.
📅 Day 2
- Breakfast: Whole-grain toast + 2 boiled eggs + cucumber slices.
- Snack: 1 apple.
- Lunch: 150 g grilled beef + tabbouleh salad + boiled chickpeas.
- Snack: Carrot and cucumber sticks with hummus.
- Dinner: Lentil soup + small side salad.
📅 Day 3
- Breakfast: Green smoothie (spinach + banana + yogurt).
- Snack: A handful of mixed nuts.
- Lunch: Tuna (in water) + green salad + 1 slice whole-grain bread.
- Snack: 1 boiled egg + cucumber slice.
- Dinner: Grilled turkey breast + sautéed vegetables.
📅 Day 4
- Breakfast: Oatmeal with peanut butter + apple slices.
- Snack: 1 cup low-fat yogurt.
- Lunch: Chicken curry + ½ cup brown rice + steamed veggies.
- Snack: 1 orange.
- Dinner: Tuna salad with corn and lettuce.
📅 Day 5
- Breakfast: Veggie omelet (bell pepper, onion, tomato).
- Snack: Banana + 1 tbsp peanut butter.
- Lunch: Fish fillet + baked potatoes + green salad.
- Snack: A handful of almonds or walnuts.
- Dinner: Vegetable soup + low-sodium white cheese slice.
📅 Day 6
- Breakfast: Whole-grain toast + cottage cheese + cucumber.
- Snack: 1 apple or pear.
- Lunch: Healthy chicken burger (no bread) + light coleslaw salad.
- Snack: Yogurt + berries.
- Dinner: Broccoli cream soup + grilled chicken breast.
📅 Day 7
- Breakfast: Oat pancakes + honey + strawberries.
- Snack: A handful of nuts.
- Lunch: Whole-wheat pasta with tomato sauce and grilled vegetables.
- Snack: Yogurt with flax seeds.
- Dinner: Large salad (lettuce, tomato, cucumber, avocado) + tuna or chicken.
💡 General Tips for Success
- Drink 2–3 liters of water daily.
- Reduce sugar and processed food intake.
- Move your body for at least 20–30 minutes daily (walking or light workouts).
- Focus on balance, not restriction — enjoy your meals mindfully.
⚠ YouCanFlex.com
(Note: This is a general diet plan. It does not replace professional medical or nutritional advice, especially for individuals with health conditions.)
(Note: This is a general diet plan. It does not replace professional medical or nutritional advice, especially for individuals with health conditions.)