7-Day Weight Loss Meal Plan with Grocery List

A good meal plan removes the single hardest part of eating well: deciding what to eat when you're already hungry. Below is a balanced 7-day weight loss meal plan built around roughly 1,600–1,700 calories a day, with a grocery list to match. Adjust portions up or down to hit your own calorie target.

What makes this plan work

• High protein at every meal to keep you full and protect muscle
• Simple, repeatable ingredients so your grocery list stays short
• Minimal cooking — most meals take 15 minutes or less

The 7-day plan

Monday

• Breakfast: Greek yogurt with berries and a sprinkle of granola
• Lunch: Grilled chicken bowl with rice and roasted vegetables
• Snack: Apple with a handful of almonds
• Dinner: Baked salmon with roasted broccoli

Tuesday

• Breakfast: Two-egg scramble with spinach and whole-grain toast
• Lunch: Leftover salmon flaked over mixed greens
• Snack: Cottage cheese with pineapple
• Dinner: Turkey chili with a side salad

Wednesday

• Breakfast: Overnight oats with banana and peanut butter
• Lunch: Turkey chili (leftovers) with brown rice
• Snack: Carrot sticks with hummus
• Dinner: Stir-fried tofu and vegetables over rice

Thursday

• Breakfast: Greek yogurt with berries
• Lunch: Chicken and quinoa salad
• Snack: A boiled egg and an orange
• Dinner: Lean beef tacos with lettuce and salsa

Friday

• Breakfast: Smoothie with protein powder, spinach, and frozen fruit
• Lunch: Leftover beef over greens
• Snack: Handful of almonds
• Dinner: Baked cod with sweet potato and green beans

Saturday

• Breakfast: Veggie omelet with whole-grain toast
• Lunch: Tuna salad wrap
• Snack: Greek yogurt
• Dinner: Grilled chicken with roasted vegetables

Sunday

• Breakfast: Overnight oats with berries
• Lunch: Big mixed salad with chickpeas and feta
• Snack: Apple with almond butter
• Dinner: Sheet-pan chicken and vegetables

The grocery list

Protein

• Greek yogurt, cottage cheese, eggs
• Chicken breast, lean ground turkey, lean ground beef
• Salmon, cod, canned tuna, tofu
• Protein powder

Produce

• Berries, bananas, apples, oranges, pineapple
• Spinach, mixed greens, broccoli, green beans, carrots
• Sweet potatoes, bell peppers, onions, tomatoes

Pantry & grains

• Rice, brown rice, quinoa, rolled oats
• Whole-grain bread and tortillas
• Almonds, peanut butter, hummus, olive oil, salsa, chickpeas

Make it effortless

This is a solid template — but it isn't tailored to your calories, tastes, or schedule. Plate builds a personalized 7-day plan around your exact numbers, swaps meals you don't like, and generates a grocery list sorted by aisle in about a minute. Enter your stats and get your own version today.