1.
Personal Information:
Age: 30 YEARS OLD.
Gender: women.
Weight: 80 kilograms
Height: 160 cm
Activity Level: sedentary
2. Dietary Needs and Preferences:
Food Allergies or Intolerances: no
Dietary Restrictions: no
Dislike or Preferences: no.
Your Basal Metabolic Rate (BMR) is approximately 1,496 calories. This is the number of
calories your body needs to perform its most basic functions at rest. Since your activity level is
sedentary, your Total Daily Energy Expenditure (TDEE) is about 1,795 calories. To lose weight,
you need to be in a caloric deficit, so this plan is designed to be around 1,300-1,400 calories per
day.
Important Notes Before You Start
This is a sample plan and should not replace professional medical or nutritional advice.
Hydration is key. Aim to drink at least 8-10 glasses of water per day.
Listen to your body. If you feel hungry, a healthy snack like a handful of almonds or an
apple is a good choice.
Meal preparation can help you stay on track throughout the week.
Consider incorporating light physical activity, such as walking for 30 minutes a day, to
support your weight loss efforts.
Sample 7-Day Diet Plan for Weight Loss
This plan focuses on balanced meals with lean protein, complex carbohydrates, healthy fats, and
plenty of fruits and vegetables.
Day 1: Monday
Breakfast: Oatmeal made with half a cup of rolled oats, water or skim milk, topped with
a handful of berries and a tablespoon of almonds.
Lunch: Large salad with grilled chicken breast, mixed greens, cucumber, tomatoes, and a
light vinaigrette dressing.
Dinner: Baked salmon fillet with a side of steamed broccoli and a small baked sweet
potato.
Day 2: Tuesday
Breakfast: Two scrambled eggs with a slice of whole-wheat toast and half an avocado.
Lunch: Leftover salmon and vegetables from Monday's dinner.
Dinner: Chicken and vegetable stir-fry with brown rice. Use a tablespoon of olive oil and
plenty of mixed vegetables like bell peppers, carrots, and snap peas.
Day 3: Wednesday
Breakfast: Greek yogurt with a tablespoon of honey and a small banana.
Lunch: Tuna salad (made with plain Greek yogurt instead of mayonnaise) in a whole-
wheat wrap with lettuce and tomato.
Dinner: Lean ground turkey or beef chili with kidney beans, tomatoes, and a small
sprinkle of low-fat cheese.
Day 4: Thursday
Breakfast: Smoothie with one scoop of protein powder, a handful of spinach, half a cup
of frozen fruit (like mixed berries), and unsweetened almond milk.
Lunch: Leftover chili from Wednesday's dinner.
Dinner: Chicken breast (grilled or baked) with quinoa and roasted asparagus.
Day 5: Friday
Breakfast: Two hard-boiled eggs with an orange and a handful of mixed nuts.
Lunch: A large bowl of lentil soup with a side of whole-wheat crackers.
Dinner: Homemade whole-wheat pizza with a light tomato sauce, low-fat mozzarella
cheese, and vegetable toppings like mushrooms, onions, and bell peppers.
Day 6: Saturday
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon.
Lunch: Leftover pizza from Friday.
Dinner: Turkey or chicken meatballs in a light tomato sauce with a small portion of
whole-wheat pasta.
Day 7: Sunday
Breakfast: One slice of whole-wheat toast topped with a tablespoon of peanut butter and
a few banana slices.
Lunch: A big vegetable omelet with mushrooms, spinach, and bell peppers.
Dinner: Roasted chicken (a leg or thigh) with roasted root vegetables like carrots and
potatoes.
Snack Options (Choose 1-2 per day)
Apple with 1 tablespoon of peanut butter
A handful of almonds or walnuts
A small pear or orange
A cup of carrots or celery sticks with hummus
Plain Greek yogurt
Beverages
Water (most important)
Unsweetened tea or coffee
Sparkling water with a lemon or lime slice
Consistency is the most important part of any weight loss plan. Try to stick to the plan as much
as you can, but don't be afraid to make small adjustments that fit your lifestyle.
