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Meal Plan-1

The document outlines a 7-day weight loss meal plan emphasizing three meals plus optional snacks, focusing on vegetables, lean proteins, and high-fiber foods while reducing added sugars and refined carbs. Each day includes specific meal suggestions for breakfast, lunch, dinner, and snacks, along with reminders for hydration, exercise, portion control, and meal timing. The plan encourages a balanced diet and regular physical activity to support weight loss goals.

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robertjhn247
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69 views8 pages

Meal Plan-1

The document outlines a 7-day weight loss meal plan emphasizing three meals plus optional snacks, focusing on vegetables, lean proteins, and high-fiber foods while reducing added sugars and refined carbs. Each day includes specific meal suggestions for breakfast, lunch, dinner, and snacks, along with reminders for hydration, exercise, portion control, and meal timing. The plan encourages a balanced diet and regular physical activity to support weight loss goals.

Uploaded by

robertjhn247
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

7-DAY WEIGHT LOSS MEAL PLAN

21.7.2024

Binthamisi Mwalele
Nutritionist

0769269266
Kilifi, Kenya
1

Daily structure: 3 meals + optional healthy snack


Key Focus:
• More vegetables and lean protein
• High-fiber foods (legumes, whole grains)
• Reduce added sugars, refined carbs, and oils
• Plenty of water (2–3L/day)
• Exercise: brisk walking, home workouts, or gym 3–5x/week

DAY 1
Breakfast:
• 1 boiled egg
• 1 slice wholemeal bread
• 1/2 avocado
• Black tea or lemon water

Lunch:
• Grilled chicken breast (no skin)
• 1/2 cup brown rice
• Steamed sukuma wiki /cabbage
• Tomato-onion salad

Dinner:
• Green grams(pojo) stew
• Boiled pumpkin (no margarine)
• Cucumber slices

Snack (optional):
2

• 1 small apple

DAY 2

Breakfast:

• Porridge (wimbi or sorghum, no sugar)


• 1 boiled sweet potato

Lunch:

• Beef stew (lean meat, less oil)


• 1/2 cup ugali
• Steamed mkunde or spinach
• Fresh mango slice

Dinner:

• Kamande (lentils)
• Boiled arrowroot
• Sautéed mchicha

Snack:

• Handful of roasted groundnuts (unsalted)

DAY 3

Breakfast:
3

• 2 boiled eggs
• 1 banana
• Black coffee or lemon tea

Lunch:

• Grilled fish
• Steamed managu
• 1/2 cup brown ugali
• Tomato & cucumber salad

Dinner:

• Githeri (more beans than maize, 1 cup)


• Boiled courgettes

Snack:

• 1 orange

DAY 4

Breakfast:

• 1 slice wholemeal toast


• Peanut butter (1 tsp)
• 1 boiled egga
• Tea without sugar

Lunch:
4

• Boiled nduma (arrowroot)


• Fried sukuma wiki with onions
• Minced beef (lean, small portion)

Dinner:

• Njahi (black beans)


• Cabbage stir-fry
• 1/2 cup mashed sweet potatoes

Snack:

• Papaya slice

DAY 5

Breakfast:

• Oat porridge with cinnamon (no sugar)


• 1 boiled egg

Lunch:

• Chicken stew
• Brown rice
• Sauteed spinach
• Pineapple chunks

Dinner:
5

• Kamande with mchicha


• Boiled cassava
• Tomato salsa

Snack:

• Handful of sunflower seeds or groundnuts

DAY 6

Breakfast:

• Boiled maize & beans (1 small bowl)


• Black tea or lemon water

Lunch:

• Pan-fried fish
• Steamed pumpkin leaves
• 1/2 cup ugali

Dinner:

• Vegetable soup (carrot, sukuma, onion, garlic)


• 1 boiled egg

Snack:

• Small guava or Orange


6

DAY 7

Breakfast:

• 1 sweet potato
• 1/2 avocado
• Herbal tea

Lunch:

• Grilled chicken thigh


• Mixed vegetable stir-fry
• 1/2 cup mashed potatoes

Dinner:

• Githeri with greens (light portion)


• Tomato + cucumber salad

Snack:

• Watermelon wedge

Weekly Reminders

• Hydration: 8–10 glasses water daily

• Avoid: Soda, sugar, white bread, deep-fried snacks, excess oil

• Exercise: 30–45 minutes/day, 5 days/week (walking, skipping, bodyweight training)


7

• Portion control: Always use a small plate, fill half with veggies

• Meal timing: Try not to eat after 7:30 PM

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