7-Day Quick and Easy Nutritious Meal Plan for Weight Loss with or without Medications

In this article:

• It can be easier to lose weight when your meals are simple and filling. This is true whether or not you’re on medications for weight loss.
• Here is a 7-day meal plan with healthy options that don’t require much cooking. They have nutritious ingredients, and they can satisfy cravings and hunger. You can stick to them when you’re busy.
• Be sure to drink plenty of water, and always talk to your healthcare provider before starting any new meal plan or if you have any questions or concerns.
• Lark can help you lose weight with or without GLP-1s as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.
  

Quick, satisfying meals can help you lose weight even when you’re busy or have cravings. Here is a 7-day meal plan to try. Most of the meals take only a few minutes to put together and are high in fiber and protein.

Each day adds up to about 1,500 calories. The meals get about 30 to 35% of their calories from carbohydrates. If you need to, you can add snacks from this Snack List. You can also consider using swaps from our Healthy Swaps List.

Here are some more tips for success.

• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Each meal has about 30 grams of nutritious carbohydrates. That is a moderately low amount. It can help with weight loss and health.
• Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.
  

Be sure to talk to your healthcare provider before starting any new weight loss program, and also if you have any side effects from your GLP-1 medications. 

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Day 1

Breakfast: ½ whole-grain bagel with ¼ cup mashed avocado, plus ½ cup lowfat cottage cheese and ½-1 cup strawberries* 

Lunch: ½ whole-grain pita pocket with 2 tablespoons of peanut butter and ½ sliced banana, plus 1 cup of baby carrots** 

Dinner: Shrimp fried rice made with ½ cup cooked brown rice, 2 teaspoons of sesame or other vegetable oil, ½ cup of chopped cooked vegetables like carrots, peas, and onions, 1 egg, and 3 ounces of cooked shrimp, plus 1 cup of fruit*

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Day 2

Breakfast: Scrambled eggs made with 1 egg and 2 egg whites (or four egg whites), cooking spray, 2 tablespoons of milk, and 1 cup of diced fresh spinach, topped with 1 ounce of lowfat feta or other cheese, plus 1 slice of whole-grain toast*** with avocado and tomato slice  

Lunch: Chopped salad with ½ cup chopped cabbage or greens, ½ cup of chopped vegetables like tomatoes, cucumbers, carrots, and/or bell peppers, 1-2 tablespoons of diced red onion, ½ cup of low-sodium canned chickpeas or 3 ounces of diced cooked chicken, 1 ounce of whole-grain crackers, and dressing with 1 tablespoon of olive oil, 1 tablespoon of balsamic vinegar, 1 teaspoon of dijon mustard, and black pepper to taste

Dinner: Bean, cheese, and corn casserole with layers from bottom to top (ingredients for four servings): 12 ounces of lean ground turkey with taco seasoning, 1 15-ounce can oflow-sodium black or fat-free refried beans, 1 15-ounce canned or 2-3 cups of fresh diced tomatoes, 1 cooked diced onion, 1 cup of frozen corn, and 1 sliced bell pepper with jalapeno to taste, and 2-4 ounces of lowfat cheddar cheese, baked until cheese melts. Serve with fresh cilantro, lime wedge, and plain nonfat yogurt.

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Day 3

Breakfast: 2 frozen whole-grain waffles topped with ½ cup of plain nonfat yogurt, 1 cup of berries*, 2 tablespoons of pumpkin seeds or chopped peanuts, and cinnamon to taste

Lunch: Tilapia Greek salad with a bed of mixed greens, ½-1 cup of chopped tomatoes and cucumber, diced onion,** sliced Kalamata olives, ¼ cup of feta cheese, 3 ounces of cooked tilapia or other fish, and 2 tablespoons of vinaigrette dressing, plus 2 tangerines*

Dinner: Chicken tacos with 3 ounces of shredded or diced skinless cooked chicken on 2 whole-grain corn tortillas or 1 high-fiber whole-wheat tortilla, with tomatoes, lettuce, and cilantro, served with ½-1 cup of grilled bell peppers and onions, with ½ cup of beans

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Day 4

Breakfast: 1 cup of plain oat O’s in ½ cup skim or unsweetened almond milk, with 1 sliced banana* and 2 tablespoons of sliced almonds

Lunch: Quinoa caprese bowl with ½ cup cooked quinoa, 2 ounces of lowfat mozzarella cheese, 1 cup of cherry tomato halves, 1 tablespoon of olive oil, and freshly chopped basil, plus a small apple*

Dinner: Pizza potatoes with 1 cup of cooked sliced sweet or white potatoes, 3 ounces of cooked lean ground turkey,**** ½ cup of marinara or pizza sauce, 1 ounce of lowfat shredded mozzarella cheese, and ½ cup of cut bell pepper, tomato, mushrooms, and onions,** all baked until the cheese melts. Side salad with greens and 2 tablespoons of vinaigrette dressing  

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Day 5

Breakfast: Cheesy egg bowl with 4 egg whites cooked with 1 ounce of lowfat cheddar cheese and 1 cup of spinach,** plus 1 cup of cooked oatmeal (½ cup dry oats), and ½ cup of peaches*

Lunch: Salad with 1 chopped hard-boiled egg plus additional whites (optional), ½ cup of cooked cauliflower, ½ cup of green peas, and dressing with 1 tablespoon of olive oil, juice from 1 lemon, 2 tablespoons nonfat plain yogurt, diced scallion, chopped parsley or mint, and black pepper to taste, with 1 ounce whole-grain crackers and ½ apple*

Dinner: 3 ounces of salmon with lemon juice and dill or pepper, served with ½ cup cooked whole-wheat pasta and 1 cup of roasted brussels sprouts, plus ½ banana with ½ ounce dark chocolate

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Day 6

Breakfast: 2 tablespoons of peanut butter on 2 whole-grain English muffin halves with ½ cup blueberries* plus ½ cup of plain nonfat yogurt

Lunch: Salad with 1 chopped hard-boiled egg plus additional whites (optional), ½ cup of cooked cauliflower, ½ cup of green peas, and dressing with 1 tablespoon of olive oil, juice from 1 lemon, 2 tablespoons nonfat plain yogurt, diced scallion, chopped parsley or mint, and black pepper to taste, with 1 ounce whole-grain crackers and ½ apple*

Dinner: 3 ounces of salmon with lemon juice and dill or pepper, served with ½ cup cooked whole-wheat pasta and 1 cup of roasted brussels sprouts, plus ½ banana with ½ ounce dark chocolate

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Day 7

Breakfast: Casserole with ½ cup sweet potato cubes, minced garlic to taste, 1 cup of chopped broccoli, ½-1 cup of bell peppers, onions, and/or kale,** 1 egg or 2 egg whites, nutmeg, paprika, cumin and black pepper, plus ½ small avocado 

Lunch: 1 cup of lentil soup with 1 ounce of parmesan cheese and 1 slice of whole-grain toast, plus side salad with 1-2 cups of greens and tomatoes, and 2 tablespoons of vinaigrette dressing.

Dinner: ½ cup cooked whole-grain spaghetti with ½ cup marinara sauce mixed with ½ cup cooked vegetables such as bell peppers or mushrooms,** and 1 ounce of lowfat parmesan cheese, plus 1 large graham cracker square with ¼ cup cottage cheese
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You can swap:

*any other fresh or unsweetened frozen fruit**any other non-starchy vegetables like eggplant, zucchini, mushrooms, onions, celery, carrots, tomatoes***½ whole-grain English muffin or ½ whole-wheat pita pocket****3 ounces of cooked chicken, shrimp, lean ground turkey, or fish or ½ cup of tofu or beans
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How Lark Can Help

Weight loss and management are easier when you have the foods you need, so it’s important to know how to select the best options. Lark offers additional tools and support. Your Lark coach is available 24/7 for nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

Click here to see if you may be eligible to join Lark today!

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