7-Day Simple and Delicious Weight Loss Plan

In this article:

• It can be hard to find easy, healthy meals for weight loss. But it is possible.
• This meal plan has 7 days' worth of breakfasts, lunches, and dinners. They total about 1,200 calories. You can add snacks if you need more calories.
• Be sure to ask your doctor before using any new meal plan.
• Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.

Healthy eating for weight loss can be simple. And it can taste good. Here is a 7-day meal plan to try. Most of the meals take only a few minutes to put together. The plan includes a few delicious recipes to try if you like.

Each day adds up to about 1,200 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.

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Recipes

Sugar-Free Blueberry Sauce or Jam

Store-bought jam is high in sugar and low in fruit. But you can easily make your own healthy version without any added sugar. Just cook fresh fruit together with a tiny bit of lemon juice and water. The chia seeds act as a natural thickening agent. This recipe calls for blueberries, but you can use other fruits, such as strawberries, raspberries, blackberries, or apples. To make it sweeter, you can add a pear, in quarters, to the same pot. When it is soft, mash it together with the cooked fruit.

This sauce can be a substitute for jam on peanut butter sandwiches or waffles. You can also use it as a sauce on pancakes, or stir it into yogurt or cottage cheese. 

Ingredients:

• 2 cups of fresh or frozen blueberries
• 2 tablespoons of lemon juice or water
• 2 teaspoons of lemon zest, optional
• 1 teaspoon of vanilla
• 1 packet of low-calorie, natural sugar substitute, such as stevia or monk fruit, optional
• 2 tablespoons of chia seeds

Directions:

1. Place the blueberries, lemon juice or water, lemon zest if using, vanilla, and sweetener if using, into a pot. Bring it to a boil and then simmer, with the lid off, for about 15 minutes, stirring often. The berries will begin to cook and burst. 
2. When the mixture thickens, add the chia seeds. Turn off the heat and stir well. The sauce should thicken as it cools.

Pico de Gallo

This pico de gallo counts as a vegetable, but it adds flavor to anything! Use it generously on tacos, burritos, burgers, and sandwiches, or put it on salad instead of a higher-calorie dressing. It can even be a side dish! If you plan to eat a lot of it, make this big batch and store it in the fridge for a few days.

Ingredients:

• 3 cups of diced tomatoes (about 6 roma tomatoes)
• 1/2 cup of minced red onion
• 1 cup of chopped cilantro
• 1 clove of garlic, minced
• Juice of 1 lime
• 1/2 jalapeno, seeded and minced, or 1/2 teaspoon of red pepper flakes (optional for heat/spiciness) 
• Salt and pepper to taste

Directions:

• Stir the tomatoes, onion, cilantro, jalapeno pepper, lime juice, garlic, salt, and pepper together in a bowl. Refrigerate for at least one hour or overnight to let the flavors blend before serving.

Minestrone Soup

This super easy soup is also super tasty! Just cook the onions and garlic in oil, then add the other ingredients and leave them to cook for 45 minutes. You have a delicious meal in a pot that is packed with vegetables, and the barley adds a whole grain. You can swap whole-grain pasta, quinoa, brown rice, or another whole grain for the barley. You can serve this soup with parmesan cheese or fat-free plain yogurt.  

Makes 8 servings

Ingredients:

• 2 tablespoons of olive oil
• 1 onion, chopped
• 3 cloves of garlic, peeled and thinly sliced
• 3 stalks of celery, sliced
• 2 medium carrots, sliced or chopped
• 3 cups of green or Savoy cabbage, chopped coarsely
• 1 cup of green beans, cut
• 1 cup of sweet potatoes, in cubes
• 8 cups (2 quarts) of low-sodium chicken or vegetable broth
• 2 cans (15 ounces each) of low-sodium beans, such as kidney, garbanzo, or pinto
• 1/2 cup of dry barley
• 1 15-ounce can of stewed or Italian style stewed canned tomatoes
• 1 teaspoon of rosemary

Directions:

1. Heat the olive oil in a large pot. Add the garlic and onions and cook for 3 minutes, stirring occasionally. 
2. Add the other ingredients and stir. Bring to a boil, then simmer for 45 minutes or until the barley is thoroughly cooked. Stir occasionally.