7 Day Diet Plan For Weight Loss : If you’re looking for a way to cut down on sugar and boost your protein intake, you might want to try this 7-Day High-Protein Vegetarian Meal Plan. This plan is designed to help you feel satisfied, energized and healthy without relying on animal products or added sugars. You’ll enjoy delicious meals and snacks that are rich in plant-based protein, fiber, healthy fats and antioxidants. Plus, you’ll get meal prep tips to make your week easier.
Here’s what you’ll be eating for the next seven days: (weekly meal plans)
Day 1 | weekly meal plans
Breakfast: Tofu scramble with spinach, mushrooms and cherry tomatoes. Serve with whole wheat toast and avocado.
Lunch: Lentil and quinoa salad with roasted vegetables and tahini dressing.
Snack: Hummus and carrot sticks.
Dinner: Black bean and sweet potato chili with cilantro and lime. Serve with brown rice or tortilla chips.
Day 2 | weekly meal plans
Breakfast: Overnight oats with almond milk, chia seeds, peanut butter and banana.
Lunch: Vegetable and bean soup with whole wheat pita bread.
Snack: Roasted chickpeas with cumin and paprika.
Dinner: Spaghetti squash with lentil bolognese sauce and vegan parmesan cheese.
Day 3 | weekly meal plans
Breakfast: Smoothie bowl with frozen berries, spinach, hemp seeds, almond butter and coconut water. Top with granola and fresh fruit.
Lunch: Kale and quinoa salad with roasted beets, walnuts, feta cheese and balsamic dressing.
Snack: Apple slices with almond butter and cinnamon.
Dinner: Tofu and vegetable stir-fry with brown rice and soy sauce.
Day 4 | weekly meal plans
Breakfast: Banana pancakes with flax seeds, maple syrup and blueberries.
Lunch: Veggie burger with whole wheat bun, lettuce, tomato, onion and avocado. Serve with baked sweet potato fries and ketchup.
Snack: Greek yogurt with granola and honey.
Dinner: Cauliflower and chickpea curry with coconut milk and spices. Serve with naan bread or basmati rice.
Day 5 | weekly meal plans
Breakfast: Scrambled eggs with cheese, spinach and salsa. Serve with whole wheat tortilla and refried beans.
Lunch: Roasted vegetable and hummus wrap with spinach, cucumber, tomato, olives and feta cheese.
Snack: Edamame with sea salt and lemon juice.
Dinner: Mushroom and lentil shepherd’s pie with mashed potatoes and gravy.
Day 6 | weekly meal plans
Breakfast: Oatmeal with milk, pumpkin puree, pumpkin spice, pecans and maple syrup.
Lunch: Tomato and basil soup with grilled cheese sandwich on whole wheat bread.
Snack: Trail mix with nuts, seeds, dried fruits and dark chocolate chips.
Dinner: Vegetable lasagna with ricotta cheese, spinach, zucchini, eggplant and marinara sauce.
Day 7 | weekly meal plans
Breakfast: Avocado toast with poached eggs, salt, pepper and red pepper flakes.
Lunch: Buddha bowl with roasted sweet potatoes, broccoli, chickpeas, quinoa, avocado and tahini sauce.
Snack: Chocolate protein shake with almond milk, cocoa powder, banana and peanut butter.
Dinner: Veggie pizza with whole wheat crust, tomato sauce, mozzarella cheese, mushrooms, peppers, onions and olives.
This 7 Day Diet Plan For Weight Loss (7 day protein diet plan for weight loss) is a great way to nourish your body and kickstart your health goals. You’ll get plenty of protein from plant sources like beans, lentils, tofu, nuts, seeds and dairy products. You’ll also avoid added sugars that can spike your blood sugar levels and cause cravings. Instead, you’ll enjoy natural sweetness from fruits, vegetables and spices. You’ll also get a variety of vitamins, minerals, antioxidants and phytochemicals that can boost your immune system, protect your cells from damage and reduce inflammation.
Meal Prep Tips | 7 Day Diet Plan For Weight Loss
We’ve also included some meal prep tips to help you save time and money:
- Cook a large batch of quinoa, rice or oats on Sunday and store in the fridge for the week.
- Chop up some vegetables like carrots, celery, onion, garlic, peppers, zucchini and eggplant on Sunday and store in the fridge or freezer for the week.
- Make some sauces like tahini dressing, balsamic dressing or marinara sauce on Sunday and store in the fridge for the week.
- Soak some beans or lentils overnight on Sunday and cook them on Monday for the week. You can also use canned beans or lentils for convenience.
- Roast some vegetables like sweet potatoes, beets, broccoli or cauliflower on Monday and store in the fridge for the week.
- Make some snacks like hummus, roasted chickpeas, granola or trail mix on Monday and store in the fridge or pantry for the week.
- Freeze some fruits like bananas, berries or mangoes on Monday and use them for smoothies or oatmeal throughout the week.
- Make some breakfasts like overnight oats, banana pancakes or smoothie bowls on Monday and store in the fridge for the week.
- Make some dinners like black bean and sweet potato chili, lentil bolognese sauce or cauliflower and chickpea curry on Monday and store in the fridge or freezer for the week.
We hope you enjoy this 7 Day Diet Plan For Weight Loss and feel the benefits of eating more plant-based foods. Let us know how it goes in the comments below!