7-Day Quick Weight Loss Meal Plan
This low-carb, protein-rich plan is designed for fat loss, muscle preservation, and steady energy.
Day 1
- Breakfast: Black coffee (coffee method) + whey protein shake.
- Lunch: Grilled chicken breast, spinach salad with olive oil.
- Dinner: Salmon with steamed broccoli.
- Snack: Dill pickles (low calorie, appetite control).
Day 2
- Breakfast: 2 boiled eggs + half an avocado.
- Lunch: Shrimp stir-fry with zucchini noodles.
- Dinner: Lean steak with asparagus.
- Snack: Hummus with cucumber slices.
Day 3
- Breakfast: Greek yogurt (unsweetened) + chia seeds.
- Lunch: Tuna salad in lettuce wraps.
- Dinner: Chicken with cauliflower mash.
- Snack: Boiled pierogies (limit to 2 for portion control).
Day 4
- Breakfast: Coffee + protein shake.
- Lunch: Turkey burger (no bun) with leafy greens.
- Dinner: Grilled shrimp with roasted zucchini.
- Snack: Pickles or olives.
Day 5
- Breakfast: 2 boiled eggs with black coffee.
- Lunch: Steak strips with sautéed peppers.
- Dinner: Salmon with cauliflower rice.
- Snack: A spoonful of hummus with celery sticks.
Day 6
- Breakfast: Low-carb protein bar (see our review).
- Lunch: Chicken Caesar salad (no croutons).
- Dinner: Shrimp skewers with mixed veggies.
- Snack: Greek yogurt with cinnamon.
Day 7
- Breakfast: Coffee + whey protein shake.
- Lunch: Tuna with avocado.
- Dinner: Lean steak with green beans.
- Snack: Cottage cheese with a drizzle of honey (treat).
👉 For substitutions, check our guides on low carb bread, low carb protein powders, and low carb pasta alternatives.