Share on facebook
Share on twitter
Share on pinterest
Share on reddit
Share on email

7-Day Meal Plan for Female Weight Loss and Building Muscle

7 Day Meal Plan for Female Weight Loss and Building Muscle

“Women typically find it harder to lose weight and inches than men”  Northwestern University explained, with obesity rates on the rise, especially among teenage girls, we need to press for more research that includes more exercise, diet, hormones and metabolism!

Whether you’re trying to lose weight or build muscle, it is vital to construct a thorough 7-Day Meal Plan that would benefit your body in more ways than one. 

It is very challenging to decide what food to eat. Including your daily meals at the beginning of your fitness journey, where you want to plan everything out, could help you meet your goal. 

Adjusting to a new diet can be a difficult step to take, but you can devise the perfect 7-day meal plan to get you started with the right tools.  

Ever wonder how amazing it would be to lose 15 pounds in 30 days? It is not a dream. As long as you act up to date plan and proper fitness exercises, you can do it for sure.

How Important Is Diet When it Comes to Weight Loss?

Diet always goes hand in hand with exercise. When you’re at the beginning of your fitness journey, what you’ll be eating throughout is something you consider and plan thoroughly along with the types of exercises you’ll be doing.
No matter what circumstances you are in.

It is crucial to find the right food that will complement your body and your workout regimen if you’re serious about losing fat or gaining muscle.


Food serves as fuel for your energy levels. It is also beneficial for boosting your metabolism to burn fat and build muscle in your body.

A Well-Balanced Diet Consists of The Right Ratio of Carbs, Protein, and Fat in Your Diet. 

If you’re aiming to burn fat while losing weight, you have to increase your protein and fat intake and decrease your carb intake. Increasing your protein intake can help you feel fuller as you lower your calorie intake. It means that your meals must contain at least 40 percent protein, 30 percent fat, and 30 percent carbs.


On the other hand, if you want to build muscle while burning fat. It is recommended to have a more significant percentage in your macros of carbs to provide you with enough energy for heavy-hitting workouts such as lifting or calisthenics; you should also factor in increasing your protein intake to help you build muscles. Realistically, your macro ratio should compose of 50 percent carbs, 30 percent protein, and 20 percent fat.


It is important to note that people have different bodies. The exact ratio may vary from person to person. For a more accurate macro ratio, you may consult a nutritionist or dietician to assess a better suited macro ratio that works best for your body.


With all this in mind, you can effectively create the perfect meal plan for weight loss and muscle gain.

Complex Carbs vs. Simple Carbs

Carbs are proven as a vital part of your diet. I know you may be wondering, “Aren’t carbs bad for your diet?” 

To answer that: No. 

Carbs aren’t exactly bad for your body. They are quite essential. 

To put things into a better perspective; Carbohydrates are composed of three things: Starch, Fiber, and Sugar.

The nutritional value of food depends on how much of these are in your diet in the first place. 

There are two composites of Carbohydrates: Complex Carbs and Simple Carbs. 

Complex Carbs are composed of Starch and Fiber, while Simple Carbs are composed of literally: Sugar. 

Foods with Complex Carbs are: 

Whole grains. Such as whole-wheat bread, quinoa, or brown rice. 

Fruits. Such as Bananas, Berries, and Apples.  

Vegetables. Such as Carrots, Peas, and Potatoes

Food that has Simple Carbs are: 

Sugary Drinks. Such as Sodas and Fruit Juices. 

Pastries. Such as Donuts and Cake. 

With this in mind, it narrows down as to which type of carb we should be leaning on if we want to burn fat and lose weight. So foods with Complex Carbs are the ones that should be heavily involved in our diet.

Things to Consider Before Creating Your Meal Plan

Consider your Body Ratio – You should have a general idea of where you are now to get to where you want to be. So measuring your body statistics such as your height, weight, even your muscle and fat ratios are important factors to consider before creating your meal plan.


Consider your Calorie Deficit – Counting Calories is essential. This way, you know where to draw the line for how much you’ll be eating per day. You may download a calorie counter app to monitor the food you eat daily.


Consider your Workout Regimen – Your Diet should always coincide with your workout sessions. It would make you aware of how much food you’ll need to eat to stay energized to go through your workouts and have enough nutrients to help your body and muscles recover post-workout.


Are Cheat Days Okay if You Want to Lose Weight?

Cheat days are the sure way for you to stay sane when you go into this. It can be viewed as a reward system for the hard work you’ve gone through in the past couple of days. But it is important to note that just because it’s a cheat day doesn’t make it an excuse to eat past your calorie deficit.


Remember that you should try and reach within your calorie range during cheat days and try not to go overboard and beyond that.

Foods to Avoid

Say goodbye to old habits and favorite meals that you might not eat anymore. Look at the bright side; now you can customize your meals that favor your taste. Diet food isn’t disgusting at all. You just have to pick the one you can bear most with. For example, you may take your favorite vegetables as a substitute for some of the dishes you love. Just a healthier alternative, you know?

Here are certain foods to exclude in your meal plans: 

  • Alcohol
  • Deep-Fried Foods
  • High-Fat Foods
  • Carbonated Beverages

What Is The Best 7-Day Meal Plan for Female Weight Loss And Building Muscle?

Here is the completed recipe that help you find the better way for healthy life.

7 Day Meal Plan for Weight Loss

Down below is a complete 7 day meal plan for weight loss that females can enjoy doing. This shredding diet meal plan will give you a heads start to your fitness journey! 

DAY 1

BREAKFAST:

Green smoothie: ½ banana, ½ cup frozen mango, 1 cup kale, ½ cup plain low-fat Greek yogurt, ½ small avocado and ½ cup of nonfat milk.

SNACK:

1 apple

1 oz. nuts

LUNCH:

2 cups of Vegetable Soup

SNACK:

1 cup baby carrots and sugar snap peas

2 tbsp. of hummus

DINNER

4 oz. salmon

1 cup steamed carrots

1 cup steamed broccoli

2 tbsp. teriyaki sauce

1 tsp. sesame seeds

DAY 2

BREAKFAST:

Berry Smoothie: ½ banana, 1 cup frozen strawberries, ½ cup plain, low-fat Greek yogurt, and ½ cup nonfat milk

SNACK:

1 Banana

1  oz nuts

LUNCH:

2 cups Veggie Soup

SNACK:

1 cup broccoli and cauliflower

2 tbsp. tzatziki

DINNER

4 oz. grilled chicken

½ cup roasted sweet potatoes

1 cup roasted Brussels sprouts

1 tbsp. olive oil

DAY 3

BREAKFAST:

Green Smoothie: ½ banana, ½ cup frozen mango, 1 cup kale, ½ cup plain, low-fat Greek yogurt, ½ small avocado, ½ cup of nonfat milk

SNACK:

1 cup of blueberries

1 oz. of nuts

LUNCH:

3 oz. grilled chicken

½ cup cooked quinoa

1 cup cherry tomatoes

1 cup chopped cucumber

2 tbsp. feta cheese

1 tbsp. of vinaigrette

SNACK:

1 cup baby carrots and sugar snap peas

2 tbsp. of hummus

DINNER

4 oz. mahi-mahi

1 cup steamed carrots

1 cup steamed broccoli

2 tbsp. teriyaki sauce

1 tsp. sesame seeds

DAY 4

Breakfast:

Overnight Oats: ½ cup oats, 1 tbsp. chia seeds, ½ cup nonfat milk, ½ cup plain, low-fat Greek yogurt, and ½ cup blueberries

Snack:

1 banana

1 oz nuts

Lunch:

3 oz. tuna

2 cups of mixed greens

1 cup of cherry tomatoes

1 cup of chopped cucumber

1 tbsp. vinaigrette

Snack:

1 broccoli and cauliflower

2 tbsp. tzatziki

Dinner:

4 oz.  grilled chicken

½ cup roasted sweet potatoes

1 cup roasted Brussels sprouts

1 tbsp olive oil

DAY 5

Breakfast:

Overnight Oats: ½ cup oats, 1 tbsp. chia seeds, ½ cup nonfat milk, ½ cup plain, low-fat Greek yogurt, and ½ cup blueberries

Snack:

1 apple

1 oz. nuts

Lunch:

3 oz. lean deli turkey

¼ avocado

1 whole-wheat tortilla

1 cup of mixed greens

Snack:

1 cup baby carrots and sugar snap peas

2 tbsp. of hummus

Dinner: 

4 oz. shrimp

1 cup steamed carrots

1cup steamed broccoli

½ cup cooked brown rice

2 tbsp. teriyaki sauce

1 tsp. sesame seeds

DAY 6

Breakfast:

2 slices of whole-wheat toast

2 hard-boiled eggs

Snack:

1 cup blueberries

1 oz. nuts

Lunch:

3 oz. smoked salmon

¼ avocado

1 whole-wheat tortilla

1 cup of mixed greens

Snack:

1 broccoli and cauliflower

2 tbsp. tzatziki

Dinner:

4 oz. lean steak

1 cup roasted sweet potatoes

1 cup roasted Brussels sprouts

1 tbsp. olive oil

DAY 7

Breakfast:

1 scrambled egg

½ cup black beans

1 whole-wheat tortilla

Snack:

1 apple

1 oz. nuts

Lunch:

3 oz. lean deli turkey

¼ avocado

2  slices of whole-wheat bread

1 cup of mixed greens

Snack:

1 cup baby carrots and sugar snap peas

2 tbsp. hummus

Dinner: Cheat day! (Just don’t go overboard your calorie deficit.)

7 Day Meal Plan for Muscle Gain

There’s really a few female bodybuilding meals plans out there.  So here is a 7 day meal plan for muscle gain that will surely help you along the way. 

DAY 1

Breakfast:

1 Slice of Whole Grain Bread

1 Piece of Banana

6 Egg Whites

Snack:

½ cup Greek Yogurt

1 cup Blueberries

2 tbsp. flaxseeds 

Lunch: 

Tortilla Wrap: 6 oz of Chicken Breast, 1 small tortilla (whole wheat), Sliced Vegetables, 1 tbsp. Olive Oil and Salad Dressing (Low-fat)

1 Orange

Snack:

1 scoop of whey protein powder

1 apple

10 almonds

Dinner: 

6 oz. Lean Steak

5 spears of asparagus

1 small sweet potato

1 tbsp. of olive oil

1 tbsp. of lemon juice

Snack before Bed: 

½ cup cottage cheese (low-fat) w/ 1 tbsp. natural peanut butter

DAY 2

Breakfast: 

6 egg whites

Salsa 

2 slices of bread (whole grain) 

1 tbsp. natural peanut butter

 1 banana

Snack:

1 can of tuna

Celery and carrot sticks

1 oz. cheddar cheese (low fat)

 1 slice of bread (whole grain)

Lunch: 

6 oz. turkey breast

1 cup of brown rice

 Steamed broccoli

10 almonds

Snack:

1 scoop protein powder

2 kiwi fruits

20 pistachios

Dinner: 

5 oz. salmon 

2 cups steamed broccoli

 1 small potato

Snack before Bed: 

½ cup cottage cheese w/ 2 tbsp flax seeds

DAY 3

Breakfast: 

1 cup cottage cheese

1 cup blueberries

 ¾ cup bran cereal

12 tbsp. slivered almonds

Snack:

1 scoop whey protein powder

1 orange

10 almonds

Lunch: 

1 can of tuna

1 cup of brown rice

Salsa w/ diced peppers, carrots and onions

Snack:

2 hard-boiled eggs

1 apple

Carrot and celery sticks

Dinner: 

6 oz. codfish

Steamed cauliflower

1 cup cooked quinoa

1 oz. cheddar cheese (low-fat)

Snack before Bed:

1 cup Greek yogurt w/ 2 tbsp. flaxseeds

DAY 4

Breakfast: 

3 links turkey sausage, ¼ cup oatmeal (raw measurement), ½ grapefruit

Snack:

1 cup cottage cheese, 1 banana, 1 tbsp peanut butter

Lunch: 

6 oz chicken breast, 1 cup whole wheat pasta, ½ cup tomato sauce, Chopped veggies as desired

Snack:

1 scoop protein powder, 1 apple, 20 almonds 

Dinner: 

6 oz steak, 2 cups steamed broccoli, 1 large sweet potato, 1 oz cheddar cheese

Snack before Bed: 

1 cup skim milk, 1 apple

DAY 5

Breakfast: 

1 whole egg, 1 cup bran cereal, 1 cup milk, 10 almonds, 1 cup grapes

Snack:

1 cup low-fat yogurt, 1 cup raspberries, 2 tbsp slivered almonds 

Lunch: 

6 oz chicken breast, 1 small whole wheat pita, lettuce, onions, peppers, mushrooms, 1 apple 

Snack:

1 can of tuna, salsa, 1 cup corn, 2 small slices avocado

Dinner: 

6 oz turkey breast, ½ cup brown rice, 2 cups mixed greens, 1 tbsp Italian salad dressing 

Snack before Bed: 

1 cup cottage cheese, 1 tbsp almond butter

DAY 6

Breakfast:

6 egg whites, 1 orange, Salsa, Chopped vegetables, 1 tbsp olive oil, 1 slice whole-grain bread 

Snack:

½ can salmon mixed with 1 tbsp low-fat mayonnaise, Celery sticks, 5 whole-grain crackers 

Lunch: 

6 slices low-fat deli chicken meat, 2 cups mixed greens, 1 tbsp Italian salad dressing, 2 slices whole grain bread 

Snack:

1 cup low-fat yogurt, 1 cup strawberries, 2 tbsp flax seeds 

Dinner: 

6 oz chicken breast, ½ cup brown rice, 2 cups steamed broccoli, 10 almonds 

Snack before Bed: 

½ cup Greek yogurt, 1 small peach

DAY 7

Breakfast:

6 egg whites, 1 oz low-fat cheddar cheese, 2 slices whole grain bread, Diced veggies 

Snack:

1 scoop whey protein powder, 1 orange, 8 cashews 

Lunch: 

1 can tuna mixed with diced onions and fat-free mayonnaise, 1 small whole wheat tortilla, 1 banana Snack:

1 cup cottage cheese, 1 cup canned fruit in light syrup, 20 almonds 

Dinner: 

Cheat meal (eat a meal you’re craving but keep serving size in moderation)

Snack before Bed: 

1 cup Greek Yogurt, 2 tbsp flax seeds

7-Day-Meal-Plan-for-Toning-and-Building-Muscle

7 Day Meal Plan for Toning and Building Muscle

There are a variety of lean muscle diets out there. And finding the perfect lean muscle diet for a female meal plan is quite a feat. Luckily we’ve set up a 7 day meal plan for toning and building muscles for you down below! 

DAY 1

BREAKFAST:

½ Cup of Egg Whites

1 tsp of parmesan (grated)

½ cup of Cherry Tomatoes

1 cup of Skim Milk

SNACK:

½ cup of Greek Yogurt (fat-free)

¼ cup of strawberries (sliced)

LUNCH:

Chicken Salad: 4 oz grilled chicken breast (chopped), ¾ cup of cooked bulgur, 1 tbsp cheddar (low-fat, shredded), grilled vegetables (diced), 2 tbsp onion, ¼ cup zucchini (diced), ½ cup bell pepper, 1 tsp cilantro (chopped) and 1 tbsp vinaigrette (low-fat)

SNACK:

2 tbsp Hummus

6 pieces of Baby Carrots

DINNER

4 oz Grilled Salmon

1 cup wild rice

1 tbsp toasted almonds

1 cup baby spinach w/ 1 tsp olive oil, balsamic vinegar and parmesan (grated)

½ cup cantaloupe (diced)

½ cup of all-fruit raspberry sorbet

1 tsp walnuts (chopped)

DAY 2

BREAKFAST:

3/2 Cup of Plain Oatmeal w/water

½ Cup Skim Milk

2 Links of Country-style Turkey Sausage

1 cup of blueberries

SNACK:

½ Cup of Ricotta cheese (fat-free)

½ Cup of raspberries

1 tbsp pecans (chopped)

LUNCH:

1 cup tomato soup

Sandwich: 1 whole wheat pia, 3 oz roast beef (thinly sliced), 1 tsp of horseradish,  mustard, tomato slices, and lettuce. 

2 cups of raw vegetables 

¼ cup of hummus

SNACK:

½ cup of cottage cheese (fat-free)

½ cup of salsa

DINNER

1 Turkey Burger

¾ cup roasted cauliflower and broccoli florets

¾ cup of brown rice

1 bowl of spinach salad w/ 1 tbsp of light balsamic vinaigrette

DAY 3

BREAKFAST:

Omelet: 4 egg whites and 1 egg, 1/4 cup broccoli (chopped), 2 tbsp. each refried beans (fat-free), diced onion, diced mushrooms, and salsa

Quesadilla: 1/2 small corn tortilla and 1 tbsp. jack cheese (low-fat)

1/2 cup watermelon (diced)

SNACK:

1/2 cup vanilla yogurt (fat-free )

1 sliced apple 

1 tbsp. walnuts (chopped)

LUNCH:

Salad: 2 cups Romaine (chopped), 4 oz. grilled chicken, 1/2 cup celery (chopped), 1/2 cup mushrooms (diced), 2 tablespoons cheddar(shredded, low-fat), and 1 tbsp. Caesar dressing (low-fat) 

1 medium nectarine

1 cup skim milk

SNACK:

1 mozzarella string cheese stick (fat-free)

1 medium orange

DINNER

4 oz. grilled or sautéed shrimp, 

 1 tsp. olive oil 

1 tsp. garlic (chopped)

1 medium artichoke (steamed)

1/2 cup couscous (whole wheat) w/ 2 tbsp, diced bell pepper, 1/4 cup garbanzo beans, 1 tsp. fresh cilantro (chopped), and 1 tbsp. honey mustard dressing (fat-free)

DAY 4

Breakfast:

1 light English muffin (whole-grain) w/ 1 tbsp. nut butter and 1 tbsp. fruit spread (sugar-free)

1 wedge honeydew

1 cup skim milk

2 slices Canadian bacon

Snack:

Yogurt parfait: 1 cup of vanilla yogurt (low-fat), 2 tbsp. sliced strawberries or raspberries, and 2 tbsp. of granola (low-fat)

Lunch:

Tortilla Wrap: 4 oz. of lean roast beef (thinly sliced), 1 6-inch tortilla (whole wheat), 1/4 cup lettuce (shredded), 3 medium tomato slices, 1 tsp. horseradish, and 1 tsp. Dijon mustard

1/2 cup pinto beans or lentils w/ 1 tsp. basil (chopped ) and 1 tbsp. light Caesar dressing

Snack:

8 baked corn chips w/  2 tbsp. guacamole

Dinner:

4 oz.  grilled halibut

1/2 cup mushrooms (sliced ) sautéed w/ 1 tsp. olive oil, 1/4 cup  yellow onion (chopped), and 1 cup green beans

Salad: 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette

1/2 cup warm applesauce (unsweetened)  w/ 1/4 cup vanilla yogurt (fat-free)

1 tbsp. pecans (chopped ) and dash cinnamon

DAY 5

Breakfast:

Burrito: 1 medium tortilla (whole wheat), 4 scrambled egg whites, 1 tsp. olive oil, ¼ cup refried black beans (fat-free), 2 tbsp. salsa, 2 tbsp. grated cheddar (low-fat), and 1 tsp. fresh cilantro

1 cup mixed melon

Snack:

3 oz. sliced lean ham

1 medium apple

Lunch:

Turkey burger

Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 tsp. grated parmesan, and 1 tbsp. light Russian dressing

1 cup skim milk

Snack:

1 mozzarella string cheese stick (fat-free)

1 cup red grapes

Dinner: 

5 oz.  grilled wild salmon

1/2 cup brown or wild rice

2 cups mixed baby greens with 1 tbsp. Caesar dressing (low-fat)

1/2 cup all-fruit strawberry sorbet w/ 1 sliced pear

DAY 6

Breakfast:

Frittata: 3 large egg whites, 2 tbsp. bell peppers (diced), 2 tsp. spinach (chopped), 2 tbsp. shredded mozzarella (part-skim), 2 tsp. pesto and 1/2 cup fresh raspberries

1 small bran muffin

1 cup skim milk

Snack:

1/2 cup vanilla yogurt (low-fat) w/ 1 tbsp. ground flaxseed and 1/2 cup diced pear

Lunch:

4 oz. turkey breast (sliced)

Tomato-cucumber salad: 5 slices tomato, 1/4 cup sliced cucumber, 1 tsp. fresh chopped thyme, and 1 tbsp. Italian dressing (fat-free)

1 medium orange

Snack:

Smoothie: 3/4 cup skim milk, 1/2 banana, 1/2 cup yogurt (low-fat), and 1/4 cup sliced strawberries

Dinner:

4 oz. red snapper baked w/ 1 tsp. olive oil, 1 tsp. lemon juice, and 1/2 tsp. seasoning (no-sodium)

1 cup spaghetti squash w/ 1 tsp. olive oil and 2 tsp. grated Parmesan cheese

1 cup steamed green beans with 1 tbsp. slivered almonds

DAY 7

Breakfast:

2 slices Canadian bacon

1 toaster waffle (whole-grain) w/ fruit spread (sugar-free)

3/4 cup berries

1 cup skim milk

Snack:

1/4 cup cottage cheese (fat-free)  w/ 1/4 cup cherries and 1 tbsp slivered almonds

Lunch:

Salad: 2 cups baby spinach, 4 oz. grilled chicken, 1 tbsp. dried cranberries (chopped), 3 slices avocado, 1 tbsp. slivered walnuts, and 2 tbsp. vinaigrette (low-fat)

1 apple

1 cup skim milk

Snack:

1/4 cup plain Greek yogurt (fat-free ) w/ 1 tbsp. fruit spread (sugar-free ) and 1 tbsp. ground flaxseed

1/4 cup blueberries

Dinner:

4 oz. lean pork tenderloin stir-fried w/ onions, garlic, broccoli, and bell pepper

1/2 cup brown rice

5 medium tomato slices w/  1 tsp. chopped ginger, 1 tsp. chopped cilantro, 1 tsp. light soy sauce, and 1 tsp. rice wine vinegar

7 Day Meal Plan for Vegetarians

Who says vegetarians can’t achieve their own fit and fab muscle gains? Here is a complete meal plan for weight loss and muscle gain female vegetarians can surely use. 

DAY 1

Breakfast:

1 Egg

1 Slice of Toast (Whole Wheat)

½ Smashed Avocado

Lunch:

Veggie Sandwich: 2 Slices of Bread (whole grain), 1 tbsp. Hummus, ½ cup of spinach, ½ bean sprouts and Red pepper slices

Snack:

1 medium apple

1 tbsp. peanut butter

Dinner:

Stir fry: 3 oz. tofu, ½ cup brown rice, 1 cup broccoli, 1 cup bell pepper, 1 cup mushrooms, 1 cup onion, and low-sodium soy sauce

DAY 2

Breakfast:

½ cup of raw oats

½ cup unsweetened almond milk

1 tbsp. peanut butter

Lunch:

Salad: 3 oz. It has seared tofu, 1 cup romaine lettuce, 1 cup chopped kale, ½ sliced apple, and 1 oz. chopped walnuts, ½ oz. feta cheese and Vinaigrette dressing

Snack:

Greek Yogurt

1 cup of strawberries

Dinner:

½ cup chickpeas

¼ diced tomatoes

½ diced onion

2 oz. curry paste

2 oz. coconut milk

½ cup jasmine rice

DAY 3

Breakfast:

2 egg whites

½ cup black beans

2 tbsp. salsa

1 oz. cheese

Lunch:

Chickpea coconut curry: ½ cup chickpeas, ¼ diced tomatoes, ½ diced onion, 2 oz. coconut milk, ½ cup jasmine rice, 2 oz. curry paste. 

Snack:

½ Orange

1 oz. 2% string cheese

Dinner:

Veggie Taco: 3 oz. soy crumbles, ½ cup black beans, 2 whole wheat taco tortillas, 2 tbsp. guacamole, salsa, and cilantro

DAY 4

Breakfast:

Greek yogurt

1 oz. almonds

1 cup strawberries

Lunch:

Sweet Potato Bowl: ½ chopped medium sweet potato, ½ cup black bean, 1 cup sautéed kale in olive oil, and 1 clove minced garlic

Snack:

1 medium apple

1 tbsp. peanut butter

Dinner:

Greek Salad: ½ cup chickpeas, ½ cup cucumber, ½ cup tomato, ¼ diced avocado, 1 cup romaine lettuce, a drizzle of olive oil, lemon juice, and Feta cheese crumbles.

DAY 5

Breakfast:

Smoothie: Greek yogurt, ½ cup unsweetened almond milk, ½ spinach, ½ banana, 1 cup of berries

Lunch:

Salad: 3 oz. seared tofu, 1 cup spinach, 1 cup kale, ½ sliced strawberries, 1 oz. chopped walnuts, ½ oz. blue cheese crumbles and Vinaigrette dressing

Snack:

1 cup carrots

2 tbsp. Hummus

Dinner:

Veggie Pasta: 3 oz. veggie meat, ½ cup whole wheat pasta, 1 tbsp. pesto, 1 cup sautéed spinach, 1 cup sliced sautéed grape tomatoes, sprinkle of grated parmesan.

DAY 6

Breakfast:

Omelette: 2 Egg whites, 1 cup spinach, ½ cup onion, 1 oz. cheese

Lunch:

Veggie Burger: 3 oz. veggie burger patty, 1 whole wheat bun, Romaine lettuce, 1 slice tomato, ½ avocado, spicy or non-spicy mustard, 5-6 grilled asparagus spears

Snack:

1 cup grapes

1 oz. almonds

Dinner:

Veggie Sandwich: 2 slices of whole grain bread, 1 tbsp. hummus, ½ cup spinach, ½ bean sprouts, red pepper slices

DAY 7

Breakfast:

2 medium almond flour pancakes

1 tbsp. peanut butter

½ banana

Lunch:

10 whole grain crackers

2 hard-boiled eggs

1 cup grapes

1 cup sliced bell peppers

2 tbsp. guacamole

Snack:

10 whole wheat crackers

1 oz. cheese

Dinner:

Veggie Pizza: 1 whole wheat pita, ¼ marinara sauce, 1 cup spinach, 1 cup cooked mushrooms, 1 cup bell pepper, 1 oz. mozzarella cheese

Final Thoughts

There are a whole lot of diet plans you can follow. Remember that whichever you go for, choose a meal plan that best goes with your workouts. Simply dieting won’t get you through your goal without the right amount of exercise.

When it comes to your meal plan, just go for something you’d be eager to make and enjoy! 

Henry James

Henry James

Founder of livepowerful.com: I am a web content writer and editor who focus on studying and writing articles about health and wellness ,and believe that it is these qualities could make people healthier in life.

Share on facebook
Share on twitter
Share on pinterest
Share on reddit
Share on email

Related Articles

Scroll to Top