7-Day Diet Plan for Weight Loss

Just in case you need to hear this: You don’t need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn’t the end-all, be-all of determining your health. Feeling good and taking care of your body is the goal—and that can look like a lot of different things.

But if you want to make some healthy changes to your diet or if you want to lose some fat, committing to a diet plan can really help.

To help you get started, The Biggest Loser nutritionist Cheryl Forberg, R.D., designed this seven-day diet plan for weight loss, which is just like the one that helps the competitors slim down. With this easy-to-follow plan, you’re sure to feel refreshed and lose weight (if you want to!) in no time. (Want a longer plan? Try the 30-Day Clean-ish Eating Challenge.)

7-Day Diet Plan for Weight Loss

This is no deprivation diet: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. (Also read this: How to Build Your Own Workout Routine for Weight Loss)

Monday

Breakfast:

• 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
• 1 slice whole-grain toast
• 1/2 cup blueberries
• 1 cup skim milk

Snack:

• 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

• Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack:

• 2 tablespoons hummus and 6 baby carrots

Dinner:

• 4 ounces grilled salmon
• 1 cup wild rice with 1 tablespoon slivered toasted almonds
• 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
• 1/2 cup diced cantaloupe topped with
• 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast:

• 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
• 2 links country-style turkey sausage
• 1 cup blueberries

Snack:

• 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

• 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

• 1 turkey burger
• 3/4 cup roasted cauliflower and broccoli florets
• 3/4 cup brown rice
• 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

• Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
• Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
• 1/2 cup diced watermelon

Snack:

• 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

• Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
• 1 medium nectarine
• 1 cup skim milk

Snack:

• 1 fat-free mozzarella string cheese stick
• 1 medium orange

Dinner:

• 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
• 1 medium artichoke, steamed
• 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast:

• 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
• 1 wedge honeydew
• 1 cup skim milk
• 2 slices Canadian bacon

Snack:

• Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

• Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
• 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

• 8 baked corn chips with 2 tablespoons guacamole

Dinner:

• 4 ounces grilled halibut
• 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
• Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
• 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
• 1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast:

• Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
• 1 cup mixed melon

Snack:

• 3 ounces sliced lean ham
• 1 medium apple

Lunch:

• Turkey burger (or one of these veggie burgers)
• Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
• 1 cup skim milk

Snack:

• 1 fat-free mozzarella string cheese stick
• 1 cup red grapes

Dinner:

• 5 ounces grilled wild salmon
• 1/2 cup brown or wild rice
• 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
• 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast:

• Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
• 1 small bran muffin
• 1 cup skim milk

Snack:

• 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

• 4 ounces sliced turkey breast
• Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
• 1 medium orange

Snack:

• Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner:

• 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
• 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
• 1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast:

• 2 slices Canadian bacon
• 1 whole-grain toaster waffle with sugar-free fruit spread
• 3/4 cup berries
• 1 cup skim milk

Snack:

• 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

• Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
• 1 apple
• 1 cup skim milk

Snack:

• 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
• 1/4 cup blueberries

Dinner:

• 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
• 1/2 cup brown rice
• 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar