One-Week Fat-Loss Meal Plan

More often than not, a diet that severely restricts calories leads to feelings of deprivation and defeat, and when it comes to fat loss, it’s better to fuel up than to skimp out. Too few calories can lead to overeating and binges, ruining any chance you had of losing body fat to begin with. 

This one-week fat-loss meal plan includes some standout superfoods, which will allow you to reach your goals while also staying full and satisfied. Try it for a week or two and see how you fare!

Standout Superfoods

Quinoa

This popular plant-based food contains up to 5 grams of fiber and 8 grams of protein per cooked cup. It takes longer to digest than other cereals and grains, keeping you satisfied for longer. It’s also a complete protein, making it an excellent choice for plant-based athletes.

Potatoes

Sacrificing carbs to boost fat loss often leads to cravings. But studies have shown that potatoes are among the most filling carbs around, and this menu contains both white and sweet potatoes. Spuds also contain plenty of antioxidants and a glut of potassium and sodium to help replenish electrolytes and enhance athletic performance.

Nuts and Nut Butters

This meal plan includes peanut butter, mixed nuts and walnuts to quell hunger and curb cravings. They have plenty of omega-3 fatty acids, which can help transport fat-soluble nutrients and which have been studied for their anti-inflammatory properties. Some research even indicates that omega-3s can improve flexibility and boost endurance!

Day 1

Breakfast

• 1 low-calorie multigrain English muffin + 1 tbsp butter 
• Omelet: 6 egg whites + 1 cup chopped baby spinach

Lunch 

Chicken Bowl 

INGREDIENTS

• 6 oz grilled chicken breast 
• 1 cup cooked quinoa 
• 1 cup roasted vegetables 
• 1 tbsp olive oil 
• squeeze lemon

DIRECTIONS

Place all ingredients in a bowl and toss together.

Snack 

• 1 medium apple + 2 tbsp peanut butter 
• 1 scoop whey protein powder + 1 cup water 

Dinner

• 4 oz lean sirloin steak, grilled
• 4 oz baked sweet potato 
• 1 cup green beans

Day 1 Nutrition Totals

• Calories: 1,599
• Protein: 140 g
• Carbs: 135 g
• Fat: 60 g

Day 2

Breakfast 

Overnight Oats

INGREDIENTS

• ⅓ cup oatmeal 
• 1 scoop protein powder
• ¼ cup nonfat plain Greek yogurt
• dash salt
• dash cinnamon
• 2 tbsp nonfat milk
• 1 oz chopped walnuts

DIRECTIONS

Combine all ingredients except walnuts in a bowl and mix well. Cover and store in the fridge overnight. When ready to eat, top with walnuts.

Lunch 

Lean Bean and Beef Bowl

INGREDIENTS

• 4 oz lean grilled sirloin steak, cut into cubes  
• ¾ cup cooked white rice
• ¼ cup black beans, rinsed and drained 
• 1 cup roasted veggies, chopped
• salt and pepper, to taste

DIRECTIONS

Add all ingredients to a large bowl and toss together.

Snack 

• 2 hard-boiled eggs 
• 1 cup salted edamame (in the shell) 
• ½ cup sliced carrots 
• ½ cup sliced celery

Dinner 

• 6 oz baked or grilled tilapia 
• 4 oz baked potato 
• 1 cup roasted veggies

Day 2 Nutrition Totals 

• Calories: 1,583
• Protein: 157 g
• Carbs: 130 g
• Fat: 51 g

Day 3

Breakfast 

• 6 egg whites 
• 2 slices low-calorie whole-wheat toast + 2 tbsp no-sugar-added jelly 
• ½ cup sliced strawberries

Lunch 

• 1 (4-oz) can solid white tuna (drained) + 2 tbsp olive oil mayo + dash pepper 
• 17 Wheat Thins  
• ½ cup sliced celery 
• ½ cup sliced carrots

Snack 

• 2 rice cakes + ¼ cup mashed avocado + dash everything bagel seasoning 
• 1 scoop whey protein powder + 1 cup coffee or water

Dinner 

Stir-Fry

INGREDIENTS

• 1 tsp sesame oil 
• 1 cup broccoli florets
• 6 oz chicken breast, cooked
• 2 tbsp low-sodium soy sauce 
• ½ cup white rice, cooked
• 1 cup salted edamame (in the shell)

DIRECTIONS

Heat oil in a large skillet or wok. Add broccoli and cook until crisp-tender. Add chicken and soy sauce and heat through. Serve over rice. Enjoy edamame on the side.

Day 3 Nutrition Totals

• Calories: 1,593
• Protein: 145 g
• Carbs: 137 g
• Fat: 55 g

Day 4

Breakfast 

• 2 hard-boiled eggs 
• 2 slices low-calorie whole-wheat bread 
• 1 medium orange 
• 4 oz 4% cottage cheese 
• 1 oz chopped walnuts

Lunch 

Turkey Wrap

INGREDIENTS

• 1 low-calorie whole-wheat wrap 
• 3 slices deli turkey meat 
• 2 slices tomato 
• 2 leaves lettuce 
• 1 slice Swiss cheese

DIRECTIONS

Layer all ingredients inside wrap. Roll up and enjoy.

Snack 

• 6 oz plain nonfat Greek yogurt + ¼ cup sliced strawberries 
• 1 scoop protein powder + 1 cup coffee or water

Dinner 

Chicken Pasta

INGREDIENTS

• 6 oz chicken breast, cooked and diced 
• ¾ cup cooked pasta 
• ¼ cup marinara sauce 
• 1 cup steamed mixed vegetables
• 2 tbsp Parmesan cheese 

DIRECTIONS

Place chicken, pasta and sauce in a microwave-safe bowl. Microwave on high for 30 to 60 seconds. Remove. Repeat process with vegetables. Remove and sprinkle pasta and veggies with Parmesan. 

Day 4 Nutrition Totals 

• Calories: 1,564
• Protein: 145 g
• Carbs: 133 g
• Fat: 60 g

Day 5

Breakfast 

Breakfast Burrito

INGREDIENTS

• 4 egg whites
• 1 low-calorie wrap 
• 2 tbsp black beans
• 1-2 tbsp salsa
• 2 tbsp Mexican shredded cheese
• ¼ cup roasted or baked potato, diced

DIRECTIONS

Whisk egg whites and cook in a small skillet over medium-high until set. Scoop into wrap. Top with remaining ingredients, roll up and enjoy.

Lunch 

Teriyaki Chicken Bowl

INGREDIENTS

• 6 oz grilled chicken, cooked and diced
• ⅔ cup white rice 
• 2 tbsp teriyaki sauce 
• 1 cup steamed broccoli florets, chopped

DIRECTIONS

Add all ingredients to a large bowl and toss to combine.

Snack 

• 1½ scoops protein powder + 1 cup water 
• 1 oz mixed nuts

Dinner 

• 6 oz salmon, grilled or broiled
• 4 oz baked potato 
• 1 cup steamed green beans

Day 5 Nutrition Totals

• Calories: 1,519
• Protein: 149 g
• Carbs: 124 g
• Fat: 53 g

Day 6

Breakfast 

Veggie Scramble

• INGREDIENTS  
• 1 cup baby spinach, chopped 
• 2 tbsp onions, diced 
• 2 tbsp tomatoes, diced 
• 2 whole eggs 
• 3 egg whites 
• ¼ cup shredded cheese of choice
• 1 cup strawberries, sliced

DIRECTIONS

Heat a skillet over medium-high. Add spinach, onions and tomatoes and cook until softened. Whisk together eggs and egg whites. Pour into pan and cook, stirring frequently, until almost set. Add cheese and cook 2 minutes more. Eat with strawberries on the side.  

Lunch 

• 1 mini bagel, toasted
• 1 slice Swiss cheese
• 4 slices deli turkey meat 
• 1 cup red grapes 
• 1 cup salted edamame (in the shell)

Snack 

• 6 oz 4% cottage cheese + ¼ cup canned pineapple chunks (drained) 
• 1 scoop whey protein + 1 cup coffee or water

Dinner 

• 6 oz cooked chicken breast + 2 tbsp barbecue sauce
• 4 oz baked sweet potato 
• 1 cup steamed green beans 

Day 6 Nutrition Totals 

• Calories: 1,557
• Protein: 146 g
• Carbs: 136 g
• Fat: 50 g

Day 7

Breakfast 

Open-Faced Breakfast Quesadilla

INGREDIENTS

• 2 whole eggs
• 1 low-calorie tortilla 
• ¼ cup shredded cheese 
• ¼ cup avocado, diced 
• ¼ cup salsa

DIRECTIONS

Whisk eggs in a bowl and pour into a skillet. Cook over medium-high until set. In a separate skillet, heat tortilla on medium. Top with eggs, cheese and avocado. Cook until cheese is melted. Serve topped with salsa. 

Lunch 

Chicken Caesar Wrap

INGREDIENTS

• 4 oz cooked chicken breast, cut into thin strips
• 1 cup romaine lettuce, chopped
• 2 tbsp Caesar dressing
• 1 low-calorie wrap 

DIRECTIONS

Place chicken, lettuce and dressing in a bowl and toss to coat. Spoon into wrap. Roll up and enjoy.

Snack 

Smoothie

INGREDIENTS

• 1½ scoops protein powder 
• 4 oz nonfat milk 
• 1 cup frozen berries
• 4 oz water, or as needed

DIRECTIONS

Add protein powder, milk and berries to a blender cup and blend on high until smooth. Add water as needed for consistency.

Dinner 

• 6 oz cooked ground turkey breast 
• 6 oz baked potato 
• 1 cup steamed broccoli

Day 7 Nutrition Totals 

• Calories: 1,526
• Protein: 160 g
• Carbs: 128 g
• Fat: 56 g