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.
Structured Exercise Routines
To lose weight quickly, pair your meal plan with exercise.
Cardio (4–5x/week)
- Cycling / bike riding: 45 minutes burns 400–600 calories.
- HIIT intervals: 30 sec sprint + 90 sec walk × 8 rounds.
👉 Internal link: see our keto cycling guide.
Strength Training (3x/week)
- Squats: 3 sets × 12 reps
- Push-ups: 3 sets × 15 reps
- Dumbbell rows: 3 sets × 12 reps
- Planks: 3 × 1 minute
Strength training preserves muscle, so weight loss comes from fat, not muscle tissue.