Here is an example 7-day meal plan for weight loss, based on a 1,200 calorie per day diet:
Day 1:
Breakfast: 1 cup of nonfat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of low-fat granola.
Snack: 1 small apple and 10 almonds.
Lunch: 1 cup of vegetable soup and a turkey wrap made with 3 ounces of sliced turkey breast, 1 slice of low-fat cheese, and 1 tablespoon of mustard, wrapped in a whole-grain tortilla.
Snack: 1 small banana and 1 tablespoon of almond butter.
Dinner: 4 ounces of grilled chicken breast with 1 cup of roasted vegetables (such as zucchini, peppers, and onions).
Day 2:
Breakfast: 1 slice of whole-grain toast with 1 scrambled egg and 1/2 cup of sautéed spinach.
Snack: 1 small pear and 10 almonds.
Lunch: 1 cup of vegetable soup and a tuna salad made with 3 ounces of canned tuna, 1 tablespoon of light mayo, and mixed with chopped celery and onion, served over mixed greens.
Snack: 1 small orange and 1 string cheese.
Dinner: 4 ounces of baked salmon with 1 cup of steamed broccoli and 1/2 cup of brown rice.
Day 3:
Breakfast: 1 small banana and 2 tablespoons of peanut butter.
Snack: 1 small apple and 1 hard-boiled egg.
Lunch: 1 cup of vegetable soup and a grilled vegetable wrap made with 1/2 cup of grilled vegetables, 1 tablespoon of hummus, and wrapped in a whole-grain tortilla.
Snack: 1 small peach and 10 almonds.
Dinner: 4 ounces of grilled chicken breast with 1 cup of roasted vegetables (such as zucchini, peppers, and onions).
Day 4:
Breakfast: 1 cup of nonfat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of low-fat granola.
Snack: 1 small apple and 1 hard-boiled egg.
Lunch: 1 cup of vegetable soup and a turkey wrap made with 3 ounces of sliced turkey breast, 1 slice of low-fat cheese, and 1 tablespoon of mustard, wrapped in a whole-grain tortilla.
Snack: 1 small orange and 1 string cheese.
Dinner: 4 ounces of baked salmon with 1 cup of steamed broccoli and 1/2 cup of brown rice.
Day 5:
Breakfast: 1 slice of whole-grain toast with 1 scrambled egg and 1/2 cup of sautéed spinach.
Snack: 1 small banana and 10 almonds.
Lunch: 1 cup of vegetable soup and a tuna salad made with 3 ounces of canned tuna, 1 tablespoon of light mayo, and mixed with chopped celery and onion, served over mixed greens.
Snack: 1 small pear and 1 tablespoon of almond butter.
Dinner: 4 ounces of grilled chicken breast with 1 cup of roasted vegetables (such as zucchini, peppers, and onions).
Day 6:
Breakfast: 1 small banana and 2 tablespoons of peanut butter.
Snack: 1 small apple and 1 hard-boiled egg.
Lunch: 1 cup of vegetable soup and a grilled vegetable wrap made with 1/2 cup of grilled vegetables, 1 tablespoon of hummus, and wrapped in a whole-grain tortilla.
Snack: 1