Best 7 Day Diet Plan For Weight Loss And Muscle Gain
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!)