7-day Diet Plan for Weight Loss: 1600-1800 Calorie Menu, Proven Ways to Lose Pounds in a Week
Are you looking for a 7-day meal plan for weight reduction (1600-1800 calories) and proven strategies to shed pounds weekly?
Today, you are getting free access to a 7-day meal plan created by a certified personal trainer. The meal plan is designed for people with normal activity levels (lightly active, not following a demanding fitness regimen). This example food plan will make mealtime a breeze. All you have to do is follow along with this easy-to-follow seven-day plan. It also addresses other helpful ways for losing weight for people with varying nutritional needs.
The Guidelines
When it comes to weight reduction, the easiest, quickest way to create a significant, long-lasting change is to develop habits that you can manage for life. As a result, this plan includes simple meal planning guidance. With breakfast, lunch, and snack options, this entire week of meals will take the guesswork out of grocery shopping and preparation.
Please don't try to shed more than two pounds per week or eat less than 1200 calories per day, since this might impair your metabolism. You don't want to eat this way every week since it's not a long-term plan specifically for you. However, it's a wonderful way to get started on a weight reduction goal, with precise meal and snack suggestions, so you can notice an early drop and be encouraged to keep the momentum moving forward.
Your Goals
There are several weight reduction meal plans available online, and it can be tough to decide which one to follow. A diet high in whole foods and low in processed foods, on the other hand, is an excellent place to start.
Each day of this 7-day diet plan includes high protein, high fiber foods (a combination that studies suggest can aid with weight reduction by keeping you feeling fuller for longer), and intelligently balances calories throughout the day so you don't feel hungry. The calorie totals for each meal are provided next to it, so you can simply change items in and out as you see fit. When you combine this nutritious food plan with daily exercise, you'll be well on your way to losing weight.
However, if your aim is to reduce weight, movement alone will not get you there, you must also modify your diet.
Meal planning is the foundation of every calorie-controlled diet that works. The information provided below will assist you in better understanding what your daily consumption should be for losing weight.
Your Caloric Needs
A person's portion sizes should be determined based on their weight reduction objectives, activity levels, and unique needs.
Losing weight is caused by eating fewer calories than you need for weight maintenance. A deficiency in calories can cause stored fat to be burned to make up the difference. The goal of the 7-day meal plan is to make sure you are eating less and burning more.
For some people, 1600-1900 are the right numbers of calories. For others, it is not enough. The daily calorie needs calculator here will help you determine the number of calories you need to eat to safely lose weight.
Example Menu Plan
The meal plan below includes 7 days' worth of meals and snacks for easy weight loss.
Day 1: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast: Oatmeal: QUAKER Multigrain | 16.85 | 4.58 | 47.64 | 286.92 |
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Snack: Fruit: Apples, raw | 0.55 | 0.36 | 29.28 | 110.24 |
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Lunch: Stir Fry: Chicken, frozen (15 mins) | 23.46 | 14.79 | 79.05 | 540.6 |
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Snack: Fruit: Blackberries, frozen | 1.78 | 0.65 | 23.66 | 96.64 |
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Snack: Yogurt, All Flavors, Fat Free | 2.5 | 0 | 8.25 | 42.5 |
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Dinner: Caesar Salad Tacos | 20.98 | 16.14 | 40.24 | 378.99 |
Preparation Instruction:
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Snack: Fruit: Bananas & Peanut Butter | 9.51 | 16.57 | 37.32 | 309.2 |
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TOTAL | 75.63 | 53.09 | 265.44 | 1765.03 |
Day 2: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast: Cereal: POST Raisin Bran (5 min) | 19.32 | 5.14 | 87.38 | 434.27 |
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Snack: Fruit: Strawberries, raw | 1.21 | 0.54 | 13.82 | 57.6 |
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Lunch: Sandwich: Tuna | 47.51 | 8.55 | 27.6 | 385.7 |
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Snack: Fruit: Banana, raw | 1.48 | 0.45 | 31.06 | 121.04 |
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Snack: Granola Bar: hard, plain | 2.83 | 5.54 | 18.03 | 131.88 |
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Dinner: Lime-Sauced Chicken | 18.56 | 3.79 | 43.13 | 284.21 |
Preparation Instruction:
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PM Snack: Fruit: Bananas & Peanut Butter | 9.51 | 16.57 | 37.32 | 309.2 |
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TOTAL | 100.42 | 40.58 | 258.34 | 1723.9 |
Day 3: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast: Cereal: GENERAL MILLS, CHEERIOS | 15.33 | 5.35 | 41.04 | 263.82 |
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Snack: Fruit: Grapes, red or green | 1.09 | 0.24 | 27.33 | 104.19 |
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Lunch: Chicken & Rice | 38.32 | 6.69 | 70.04 | 502.46 |
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Snack: Oranges: raw | 1.73 | 0.22 | 21.62 | 86.48 |
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Snack: Carrots, baby, raw | 0.48 | 0.1 | 6.18 | 26.25 |
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Dinner: Southwestern Kabobs | 20.29 | 4.64 | 40.6 | 289.04 |
Preparation Instruction:
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Snack: Fruit: Pears & Cottage Cheese | 32.06 | 4.68 | 49.48 | 358.26 |
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TOTAL | 109.3 | 21.92 | 256.29 | 1630.5 |
Day 4: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast Cereal: POST Raisin Bran | 19.32 | 5.14 | 87.38 | 434.27 |
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Snack: Fruit: Grapes, red or green | 1.09 | 0.24 | 27.33 | 104.19 |
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Lunch: Chicken & Rice | 38.32 | 6.69 | 70.04 | 502.46 |
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Snack: Fruit: Banana, raw | 1.48 | 0.45 | 31.06 | 121.04 |
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Snack: Yogurt, All Flavors, Fat Free | 2.5 | 0 | 8.25 | 42.5 |
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Dinner: Lime-Sauced Chicken | 18.56 | 3.79 | 43.13 | 284.21 |
Preparation Instruction:
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Snack: Fruit: Apples & Peanut Butter | 8.25 | 16.34 | 36.18 | 298.72 |
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TOTAL | 89.52 | 32.65 | 303.37 | 1787.39 |
Day 5: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast: Cereal: GENERAL MILLS, CHEERIOS | 15.33 | 5.35 | 41.04 | 263.82 |
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Snack: Fruit: Strawberries, raw | 1.21 | 0.54 | 13.82 | 57.6 |
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Lunch: Sandwich: Ham | 22.6 | 10.42 | 31.52 | 310.32 |
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Snack: Fruit: Banana, raw | 1.48 | 0.45 | 31.06 | 121.04 |
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Snack: Nuts: mixed nuts | 5.93 | 17.62 | 8.68 | 203.45 |
0.25 cup (34.25 grams) -- Nuts, mixed nuts, dry roasted, with peanuts, with salt added |
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20.18 | 6.95 | 47 | 343.57 |
Preparation Instruction:
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Snack: Fruit: Bananas & Peanut Butter | 9.51 | 16.57 | 37.32 | 309.2 |
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TOTAL | 76.24 | 57.9 | 210.44 | 1609 |
Day 6: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast: Oatmeal: QUAKER Multigrain | 16.85 | 4.58 | 47.64 | 286.92 |
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Snack: Fruit: Apples, raw | 0.55 | 0.36 | 29.28 | 110.24 |
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Lunch: Sandwich: Tuna | 47.51 | 8.55 | 27.6 | 385.7 |
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Snack: Oranges: raw | 1.73 | 0.22 | 21.62 | 86.48 |
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Snack: Granola Bar: hard, plain |
2.83 | 5.54 | 18.03 | 131.88 |
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Dinner: Spicy Denali Alaska Halibut | 32.83 | 7.22 | 74.24 | 497.15 |
Preparation Instruction:
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Snack: Fruit Cocktail & Cottage Cheese | 32.02 | 4.53 | 44.33 | 341.34 |
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TOTAL | 134.32 | 31 | 262.74 | 1839.71 |
Day 7: Meal Plan | Protein (g) | Fat (g) | Carbs (g) | Calories |
Breakfast: Cereal: GENERAL MILLS, CHEERIOS | 15.33 | 5.35 | 41.04 | 263.82 |
1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A 1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat, GENERAL MILLS, CHEERIOS |
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Snack: Fruit: Apples, raw | 0.55 | 0.36 | 29.28 | 110.24 |
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Snack: Sandwich: Tuna | 47.51 | 8.55 | 27.6 | 385.7 |
0.50 can (12.5 ounces), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids 2 slices (56 grams) -- Bread, whole-wheat, commercially prepared 2 tablespoons (28 grams) -- Mayonnaise, low sodium, low calorie or diet |
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Snack: Fruit: Blackberries, frozen | 1.78 | 0.65 | 23.66 | 96.64 |
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Snack: Carrots, baby, raw | 0.48 | 0.1 | 6.18 | 26.25 |
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Dinner: Pear and Chicken Salad | 20.44 | 1.44 | 53.5 | 320.86 |
Preparation Instruction:
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Snack: Fruit Cocktail & Cottage Cheese | 32.02 | 4.53 | 44.33 | 341.34 |
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TOTAL | 118.11 | 20.98 | 225.59 | 1544.85 |
YOUR SHOPPING LIST
- 3 cups (not packed) (678 grams) -- Cheese, cottage, low-fat, 2% milkfat
- 10.5 cups (2562 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
- 3 large (99 grams) -- Egg, white, raw, fresh
- 0.5 cup, shredded (56.5 grams) -- Cheese, low-fat, cheddar or colby
- 0.25 teaspoon (0.7 grams) -- Spices, garlic powder
- 0.62 teaspoon (1.116 grams) -- Spices, ginger, ground
- 0.25 teaspoon (0.6 grams) -- Spices, onion powder
- 0.25 teaspoon, ground (0.45 grams) -- Spices, oregano, dried
- 0.25 tablespoon (1.725 grams) -- Spices, paprika
- 0.43 teaspoon (0.903 grams) -- Spices, pepper, black
- 0.12 teaspoon (0.216 grams) -- Spices, pepper, red or cayenne
- 0.25 teaspoon, ground (0.35 grams) -- Spices, thyme, dried
- 0.37 teaspoon (2.22 grams) -- Salt, table
- 0.5 tablespoon (7.45 grams) -- Vinegar, distilled
- 1 tablespoon (13.6 grams) -- Oil, vegetable, corn, industrial and retail, all-purpose salad or cooking
- 1 teaspoon (4.5 grams) -- Oil, vegetable, corn, industrial and retail, all-purpose salad or cooking
- 0.04 100 grams (4 grams) -- Butter, light, stick, without salt
- 1 breast, bone and skin removed (118 grams) -- Chicken, broilers or fryers, breast, meat only, raw
- 3 breast, bone and skin removed (258 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
- 2 tablespoons (32 grams) -- Sauce, LA VICTORIA, LA VICTORIA Red Taco Sauce, mild
- 2 teaspoons (5.2 grams) -- Soup, bouillon cubes and granules, low sodium, dry
- 0.5 cube (1.8 grams) -- Soup, bouillon cubes and granules, low sodium, dry
- 4 slices (6-1/4" x 4" x 1/16") (112 grams) -- Ham, sliced, extra lean
- 3 cups (1 NLEA serving) (90 grams) -- Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
- 2 cups (1 NLEA serving) (80 grams) -- Cereals, QUAKER, QUAKER Multigrain Oatmeal, dry
- 3 cups (1 NLEA serving) (177 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
- 4 large (3-1/4" diameter) (approx. 2 per pound) (848 grams) -- Apples, raw, with skin
- 0.24 cup (59.52 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid
- 0.17 avocado, NS as to Florida or California (34.17 grams) -- Avocados, raw, all commercial varieties
- 7 large (8" to 8-7/8" long) (952 grams) -- Bananas, raw
- 3 cups, unthawed (453 grams) -- Blackberries, frozen, unsweetened
- 2 cups (484 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids
- 3 cups (453 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw
- 0.25 tablespoon (3.75 grams) -- Lemon juice, canned or bottled
- 0.24 fruit (2" diameter) (16.08 grams) -- Limes, raw
- 2 large (3-1/16" diameter) (368 grams) -- Oranges, raw, all commercial varieties
- 1.5 medium (267 grams) -- Pears, raw
- 0.5 large (115 grams) -- Pears, raw
- 20 large (1-3/8" diameter) (360 grams) -- Strawberries, raw
- 1 cup (249 grams) -- Orange juice, California, chilled, includes from concentrate
- 0.75 chop, excluding refuse (yield from 1 raw chop, wit (75.75 grams) -- Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw
- 1.66 cups chopped (151.06 grams) -- Broccoli, raw
- 0.04 cup (3.28 grams) -- Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
- 0.02 clove (0.06 grams) -- Garlic, raw
- 0.5 cloves (4.5 grams) -- Garlic, raw
- 0.25 leaf inner (1.5 grams) -- Lettuce, cos or romaine, raw
- 0.5 cup shredded (36 grams) -- Lettuce, iceberg (includes crisp-head types), raw
- 0.16 cup, pieces or slices (11.2 grams) -- Mushrooms, white, raw
- 0.16 cup, sliced (18.4 grams) -- Onions, raw
- 0.25 large (37.5 grams) -- Onions, raw
- 1.25 stalk (15 grams) -- Onions, young green, tops only
- 0.25 cup, whole (15.75 grams) -- Peas, edible-podded, raw
- 0.12 cup, chopped (17.88 grams) -- Peppers, sweet, green, raw
- 0.25 medium (approx. 2-3/4" long, 2-1/2" diameter) (29.75 grams) -- Peppers, sweet, green, raw
- 4 slices, thin/small (60 grams) -- Tomatoes, red, ripe, raw, year-round average
- 0.5 package (10 ounces) (142 grams) -- Vegetables, mixed, frozen, unprepared
- 0.28 medium (approx. 2-3/4" long, 2-1/2 diameter) (33.32 grams) -- Peppers, sweet, red, raw
- 0.33 cup, chopped (59.4 grams) -- Tomatoes, red, ripe, raw, June thru October average
- 10 large (150 grams) -- Carrots, baby, raw
- 0.25 cup (34.75 grams) -- Peppers, chili, green, canned
- 0.25 cup (34.25 grams) -- Nuts, mixed nuts, dry roasted, with peanuts, with salt added
- 3 ounces (85.05 grams) -- Beef, loin, bottom sirloin butt, tri-tip steak, separable lean only, trimmed to 1/4" fat, all grades, raw
- 1.91 fl ounces (56.154 grams) -- Alcoholic beverage, wine, table, white
- 0.33 fl ounce (9.768 grams) -- Water, tap, municipal
- 1 ounce (85 grams) -- Fish, halibut, Atlantic and Pacific, raw
- 1.5 can (12.5 ounces), drained (472.5 grams) -- Fish, tuna, light, canned in water, drained solids
- 0.08 cup (15.52 grams) -- Beans, black, mature seeds, raw
- 1 tablespoon (32 grams) -- Peanut butter, chunk e, with salt
- 4 tablespoons (128 grams) -- Peanut butter, smooth e, with salt
- 4 tablespoons (64 grams) -- Soy sauce made from soy and wheat (shoyu)
- 0.75 tablespoon (13.5 grams) -- Soy sauce made from soy and wheat (shoyu), low sodium
- 10 slices (280 grams) -- Bread, whole-wheat, commercially prepared
Help Me
The Best Meal Plan App
Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.