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View of the refrigerator once all meal prep for weight loss is done.

7 Day Meal Plan For Weight Loss

FULL WEEK of healthy meal prep for weight loss, ready in just about one hour.  All 7 days, breakfast, lunch, dinner, and even snacks - great for weight loss or if you just want to have your healthy meals all prepped for you for the week.
Categories Healthy Eating, Mason Jar, meal planning, Meal Prep
Difficulty Easy
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 1 week meal plan
Calories 1500 kcal
Author Lacey Baier

Ingredients

Chocolate Peanut Butter Overnight Oats (Breakfast for 4 Days)

  • 2 bananas
  • 1/4 cup dark cocoa powder
  • 1/4 cup + 2 tbsp natural peanut butter
  • 1/4 cup pure maple syrup
  • 2 tsp vanilla extract
  • 2 cups unsweetened almond milk
  • 2 cups rolled oats, uncooked

Quinoa and Kale Salad (Lunch for 4 Days)

  • 1 cup quinoa, uncooked
  • 2 cups water
  • 1 cup lentils, uncooked
  • 3 cups low sodium chicken broth
  • 2 cups kale, packed
  • 1/2 cup cooked garbanzo beans, drained and rinsed
  • 1/2 cup cucumber, peeled and diced
  • 1/2 cup carrot, diced
  • 1/2 cup grape tomatoes, halved
  • 2 tbsp red onion, finely diced
  • 1/2 tbsp raw sunflower seeds
  • 1/2 tsp lemon zest
  • 2 tbsp freshly squeezed lemon juice
  • 2 tsp raw honey
  • 1/2 tsp dijon mustard
  • 1/4 tsp sea salt, plus 1/2 tsp for making quinoa
  • 1/8 tsp ground black pepper
  • 3 tbsp olive oil, plus 1 tbsp. to massage kale

Veggies + Hummus (Snack for 4 Days)

  • 4 carrots, cut into matchsticks
  • 1 large cucumber, cut into matchsticks
  • 1/2 cup hummus, divided (store-bought or homemade)

Beef With Broccoli and Brown Rice (Dinner for 4 Days)

  • 1 tbsp olive oil
  • 1 lb flank steak, thinly sliced across the grain
  • 3 cloves garlic, minced
  • 1 shallot, finely chopped
  • 4 green onions, thinly sliced
  • 4 cups broccoli florets about 2 small crowns
  • 2 tbsp arrowroot starch
  • 3/4 cup water
  • 1/3 cup low-sodium soy sauce
  • 2 tbsp coconut sugar
  • 1 tsp fresh ginger, minced
  • 1/8 tsp crushed red pepper flakes
  • 1 1/4 cups brown rice, uncooked
  • 3 cups low sodium chicken broth
  • 1/2 tsp sea salt

Mango Green Smoothie (Breakfast for 3 Days)

  • 3 cups mango chunks fresh or frozen
  • 1 1/2 bananas
  • 3 cups fresh baby spinach
  • 3 tbsp flaxseed meal
  • 3 cups unsweetened almond milk
  • 3 scoops vanilla protein powder, optional

Chicken Cauliflower Fried Rice (Lunch for 3 Days)

  • 1 tbsp sesame oil
  • 2 boneless, skinless chicken breasts
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 large head cauliflower
  • 2 carrots, finely diced
  • 1 cup frozen edamame
  • 2 cloves garlic, minced
  • 5 stalks green onion, sliced
  • 3 tbsp low sodium soy sauce
  • 1 tbsp peanut butter
  • 1 tsp chili paste
  • 2 eggs
  • 3 cups raw snap peas

Strawberries + Almonds (Snack for 3 Days)

  • 32 strawberries
  • 1 cup raw almonds

Lemon Roasted Salmon With Asparagus (Dinner for 3 Days)

  • 3 6-oz salmon fillets
  • 3 cloves garlic, minced
  • 1/2 tsp sea salt
  • 2 tbsp olive oil
  • 2 lemons, thinly sliced
  • 1 lemon, juiced (2 tbsp)
  • 2 tbsp parmesan, grated (omit if non-dairy)
  • 1/2 tsp sea salt
  • 2 lb fresh asparagus, trimmed
  • quinoa, optional, for additional calories

Instructions

To Prep the Grains and Beans:

  1. In a deep pot, combine the brown rice, sea salt, and low sodium chicken broth. Heat this over high heat until it begins to boil, then reduce the heat to medium, cover, and cook for another 25-30 minutes, or until the water is all absorbed and the rice is tender.

  2. To cook the quinoa, combine uncooked quinoa with sea salt and water, in a deep pot, and then bring to boil. Then, reduce the heat to medium-high and simmer, covered, for about 20 minutes. Once all the liquid is absorbed, fluff with a fork and set aside to cool as well.

  3. Next, let’s get our lentils started. Add the dry lentils to a pot, followed by water. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring this to a boil over high heat, then cover, reduce heat to medium, and simmer until the lentils are tender. For whole lentils, it should take about 15-20 minutes. Then, drain the lentils and set aside for later.

For the Healthy Beef with Broccoli:

  1. To make the Beef with Broccoli, heat olive oil in a skillet over medium-high heat. Add thinly sliced flank steak and cook until it’s well-browned, about 6-8 minutes. Once it’s well-browned, remove from the pan and set aside.

  2. In the same pan, add minced garlic, chopped shallot, and green onions. Cook one minute, stirring frequently.

  3. Then, add the broccoli florets and cook for 5 minutes until the broccoli turns bright green and becomes mostly tender.  Since we’ll be storing this meal, we don’t want to cook the vegetables completely through or they’ll be super mushy when we reheat them later.

  4. To make the sauce, in a mixing bowl, combine low sodium soy sauce, coconut sugar, fresh minced ginger, and crushed red pepper flakes. Add arrowroot starch and water and stir until no longer lumpy.

  5. Add this sauce to the pan and cook until it starts to thicken, about 3-5 minutes. Return the beef and stir to combine, cooking an additional 2-3 minutes. Then, set this aside to slightly cool.

For the Chicken Cauliflower Fried Rice:

  1. To make the cauliflower fried rice, heat a large pan over medium-high heat and add some sesame oil.

  2. Season the boneless, skinless chicken breasts with sea salt and pepper, then place into the hot oil.
  3. Cook for 4-6 minutes per side, turning occasionally, or until the chicken is cooked through.
  4. Once it’s cooked through, remove from the pan, dice into bite-size pieces, and set aside.
  5. Add the diced carrots into the empty pan and cook until they’re mostly tender, followed by the low sodium soy sauce, peanut butter, and chili paste and stir to combine.
  6. Add the frozen edamame, minced garlic, and sliced green onions, and cook until heated through.
  7. To make the cauliflower rice, grate a head of cauliflower using a kitchen grater (or you can also use a food processor or buy pre-riced cauliflower).

  8. Once you’ve grated all the cauliflower, add to the pan.
  9. Add the rice and cook the cauliflower rice over med-high heat until tender.
  10. Return the diced chicken back to the pan, and stir to incorporate.
  11. Push the fried chicken cauliflower rice mixture to one side of the skillet and add a couple eggs into the empty side of the pan and then scramble. Once the eggs are mostly scrambled, break up with a spatula and combine with the rice mixture.  This is now done and can be removed from the heat and set aside.

For the Lemon Roasted Salmon with Asparagus:

  1. To make the roasted salmon recipe, line a rimmed baking sheet with foil.

  2. Arrange the pre-cut salmon portions in the center of the making sheet and then arrange the asparagus around the sides.
  3. Add thinly cut lemon slices around the edges of the salmon and over the asparagus.
  4. In a small mixing bowl, combine olive oil, lemon juice, sea salt, and pepper. Pour this mixture over the salmon and asparagus.

  5. Then sprinkle parmesan over salmon and asparagus.
  6. Place this in the oven and bake for 10 minutes, then turn the oven to broil and broil another 5-7 minutes. Then remove from the oven and set aside. This salmon is so easy and so flavorful.

For the Quinoa and Kale Salad:

  1. To make the dressing for the kale and quinoa salad, combine freshly squeezed lemon juice, lemon zest, raw honey, dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl, and whisk together until well combined.

  2. To prep the kale for the salad, we’re going to add it to a large bowl with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale and makes it much easier to eat. I like to buy pre-cut kale when I meal prep because it’s just easier and takes one less step out of the process.)

  3. To assemble the salad, combine 3/4 cup of the cooked quinoa, 3/4 cup of the cooked lentils, the kale, garbanzo beans, diced cucumber, diced carrot, grape tomatoes, finely diced red onion, and raw sunflower seeds in a large mixing bowl. Toss to combine.

  4. Then, drizzle over a few tablespoons of the lemon vinaigrette, and toss once more. This is so dang good.

For the Chocolate Peanut Butter Overnight Oats:

  1. To make the chocolate peanut butter overnight oats, add the bananas, dark cocoa powder, peanut butter, vanilla extract, and unsweetened almond milk to a kitchen blender and blend until smooth.

  2. Add the rolled oats and stir to combine. Do not blend. (You could also do this in a separate bowl, but this makes less dirty dishes.)
  3. Divide this into four mason jars because we will be using it for breakfast four of the days. Then, close, and then place into the fridge overnight or for at least 4-6 hours. (You can heat them up each morning or just eat them cold right out of the mason jar. When the oats are ready, I like to top them with some dark chocolate chunks.)

For the Mango Green Smoothie:

  1. To prep our mango green smoothie, divide fresh or frozen mango chunks, banana, and baby spinach into either ziplock freezer bags or mason jars. When it’s time to blend this all together, you’ll add in flaxseed meal, protein powder, and unsweetened almond milk for a tasty smoothie.

For the Strawberries and Almonds:

  1. Our snacks for four of the days will be raw almond with fresh strawberries. This can be prepped in a mason jar or a reusable bag. (This snack is roughly 200 calories. If you don't like almonds, you can replace wit cashews or walnuts. Fruits can be switched out as well.)

For the Veggies and Hummus:

  1. Our other snack for the other three days is carrots and cucumber with hummus. You can make your own hummus or buy it from the store, depending on your preference. 
  2. To pack this snack, add the hummus to the bottom of a mason jar - we’re looking to do about 2 tbsp in the bottom. Then add carrot and cucumber sticks for dipping right into the hummus. This makes a tasty, crunchy snack that is savory.

  3. To store the salad, you can either use a meal prep container or mason jars

  4. To pack our beef with broccoli, add it to one side of the meal prep container and then add in the steamed brown rice on the side. Top with sliced green onions. This meal is roughly 500 calories and will make a tasty dinner for four of the nights.

  5. To pack up the chicken cauliflower fried rice, add it to one end of the meal prep container, and next to it add some fresh snap peas. I like to have a crisp veggie along with the fried rice for a little texture. This will serve as a lunch for three of the days and is roughy 400 calories.

  6. Now for our salmon meal, make a layer on the bottom of the container with the asparagus and then top it with one of the salmon fillets. If you wanted to add some quinoa to this meal, that would be a good option if you find you’re still somewhat hungry.

Recipe Notes

- Remember that every person is different and requires slightly different calorie intakes to lose weight at a healthy rate. If you’re combining this with a workout routine, you can increase the amount of calories easily by adding in another 200 calorie snack to find what best suits you and your needs.

- Nutrition facts are for 1 day of the meal plan, including breakfast, lunch, snack, and dinner

Nutrition Facts
7 Day Meal Plan For Weight Loss
Amount Per Serving (1 day)
Calories 1500 Calories from Fat 344
% Daily Value*
Fat 38.2g59%
Saturated Fat 8.5g43%
Sodium 491.2mg20%
Carbohydrates 323.3g108%
Fiber 45.9g184%
Sugar 61.2g68%
Protein 80.2g160%
* Percent Daily Values are based on a 2000 calorie diet.