Best 7 Day Diet Plan For Weight Loss And Muscle Gain

September 12, 2017

7 Day Diet Plan

If you want the proper and effective 7 day diet plan for weight loss and muscle gain, but without deprivation and night-hunger agonies, by all means do read on!

If you are looking to lose some weight and gain muscle mass, you need a diet plan that will FUEL your body with real foods – veggies, lean protein, whole carbs, and healthy fats – not DEPRIVE it from it.

Your daily weight-loss meal plan should contain roughly 1,500 calories, divided like this:

  • 40 percent whole, fiber-rich carbs
  • 30 percent protein
  • 30 percent healthy fats.

The key here is the balance.

You need foods that will keep your energy levels up, but also help you build lean muscle, and without giving you the cravings throughout the day.

In that name, here we have a simple, cheap and effective 7 day diet plan for weight loss and muscle gain that will definitely help you commence your weight-loss journey the right way.

DAY 1

Breakfast:

  • 7 oz full-fat plain Greek yogurt with 1 Tbsp flax seeds
  • 1/2 grapefruit

Snack:

  • Crispy veggies (like celery sticks) and 2 tsps almond butter

Lunch:

  • Chicken salad – Get the recipe HERE.

Snack:

  • 1 six-oz almond milk latte
  • 10 cashews

Dinner:

  • marinated cod and lentil-currant salad

(RELATED: Why You Should Eat Fish At Least Once A Week)

DAY 2

Breakfast:

  • Steamed broccoli and egg toast

Snack:

  • 1 cup peas, 1 oz goat cheese and fresh thyme (warm in oven for 3 minutes)

Lunch:

  • Shrimp of fish salad

Snack:

  • 1 green apple, 2 tsp peanut butter, and 1/2 tsp cinnamon

Dinner:

  • grilled chicken with sweet potato, 1 cup sautéed spinach, and 1/4 lemon (juiced).

DAY 3

Breakfast:

  • Beet And Cranberry Combo Smoothie – get the recipe HERE.

Snack:

  • 5 carrot sticks and 1 Tbsp hummus

Lunch:

  • carrot and kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas

Snack:

  • olives and parmesan cheese

Dinner:

  • Sesame-Crusted Tuna And Teriyaki Stir-Fry – get the recipe HERE

(ALSO READ: Top 3 Healthy Weight Loss Cooking Channels On YouTube Right Now)

DAY 4

Breakfast:

  • Baked Dijon Salmon – get the recipe HERE

Snack:

  • jicama slices and tzatziki

Lunch:

  • Tuna salad

Snack:

  • 1 cup blueberries
  • 10 almonds

Dinner:

  • Pong Pong Pork Chops – get the recipe HERE

DAY 5

Breakfast:

  • dried oatmeal cooked in water
  • 1 banana, 2 tsp almond butter, cinnamon (NOTE: can be made into a smoothie)

Snack:

  • Sliced cucumber with guacamole

Lunch:

  • Avocado and cucumber sushi

Snack:

  • plain Greek yogurt with flax seeds

Dinner:

  • Herbed Broccoli Salmon – get the recipe HERE

(RELATED: Superfood Broccoli In Fight Against Diseases)

DAY 6

Breakfast:

  • Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese.

Snack:

  • Crispy veggies (like celery sticks) and 2 tsps almond butter

Lunch:

  • Thai Beef Salad – get the recipe HERE

Snack:

  • 1/2 grapefruit
  • 10 walnuts

Dinner:

  • Quinoa with fresh veggies

DAY 7

Breakfast:

  • Scrambled eggs (1 whole egg and 2 egg whites) with oregano and cooked quinoa

Snack:

  • red bell pepper with some guacamole

Lunch:

  • Juicy Faux Fried Chicken – get the recipe HERE

Snack:

  • air-popped popcorn

Dinner:

  • Chicken Chili Mexican Style – get the recipe HERE

And there you have it! Your perfect and delicious 7 day diet plan for weight loss and muscle gain is complete. Enjoy!

(RELATED: Here’s A Weight Loss Calculator That Really Works!)


Leave a Reply

Your email address will not be published. Required fields are marked *

20 − 16 =