7-Day Weight Loss Meal Plan #9
A complete 7-day weight loss meal plan with breakfasts, lunches, dinners, snacks, shopping list, prep tips and low-carb nutrition guidance.
This complete CarbWise meal plan is designed for simple low-carb eating, healthy weight management and practical everyday meals.
Use this plan as a flexible guide. Adjust portions to your appetite, goals, activity level and any medical advice you have received. Drink water regularly and season meals with herbs, spices, lemon juice and low-sugar sauces.
Plan Overview
- Plan type: Weight Loss
- Duration: 7 days
- Daily structure: breakfast, lunch, dinner and optional snack
- Focus: protein, low-carb vegetables, healthy fats and simple meal prep
7-Day Meal Plan
Day 1
- Breakfast: Mushroom and feta frittata
- Lunch: Egg mayo lettuce cups
- Dinner: Garlic butter chicken with broccoli
- Snack: Boiled eggs
- Estimated daily nutrition: 1350 calories, 111g protein, 34g net carbs
Day 2
- Breakfast: Boiled eggs with cucumber and avocado
- Lunch: Chicken avocado salad
- Dinner: Air fryer salmon with greens
- Snack: Cucumber sticks with tuna dip
- Estimated daily nutrition: 1440 calories, 119g protein, 37g net carbs
Day 3
- Breakfast: Spinach and cheese omelette
- Lunch: Tuna cucumber boats
- Dinner: Beef mince cauliflower skillet
- Snack: Cheese cubes and olives
- Estimated daily nutrition: 1530 calories, 95g protein, 22g net carbs
Day 4
- Breakfast: Avocado egg bowl
- Lunch: Beef lettuce wraps
- Dinner: Pork loin with cabbage
- Snack: Small Greek yoghurt
- Estimated daily nutrition: 1620 calories, 103g protein, 25g net carbs
Day 5
- Breakfast: Greek yoghurt with chia and berries
- Lunch: Turkey cheese salad box
- Dinner: Turkey meatballs with courgette noodles
- Snack: Handful of nuts
- Estimated daily nutrition: 1710 calories, 111g protein, 28g net carbs
Day 6
- Breakfast: Smoked salmon scrambled eggs
- Lunch: Halloumi and roasted vegetable bowl
- Dinner: Creamy mushroom chicken bake
- Snack: Celery with cream cheese
- Estimated daily nutrition: 1350 calories, 119g protein, 31g net carbs
Day 7
- Breakfast: Mushroom and feta frittata
- Lunch: Egg mayo lettuce cups
- Dinner: Garlic butter chicken with broccoli
- Snack: Boiled eggs
- Estimated daily nutrition: 1440 calories, 95g protein, 34g net carbs
Shopping List
Protein
- Eggs
- Chicken breast or thighs
- Salmon or white fish
- Beef mince
- Turkey slices or mince
- Greek yoghurt
Vegetables and Salad
- Spinach
- Lettuce
- Cucumber
- Broccoli
- Cauliflower
- Courgette
- Mushrooms
- Cabbage
Healthy Fats and Extras
- Avocado
- Olive oil
- Cheese
- Olives
- Nuts
- Chia seeds
- Herbs and spices
Meal Prep Instructions
- Boil eggs for quick breakfasts and snacks.
- Cook two protein options in advance, such as chicken and beef mince.
- Wash and chop salad vegetables for 2-3 days at a time.
- Prepare one low-carb side such as cauliflower rice or courgette noodles.
- Store meals in labelled containers and keep sauces separate until serving.
CarbWise Tips
- Swap meals between days if needed.
- Add extra non-starchy vegetables if you feel hungry.
- Keep portions sensible even when meals are low-carb.
- Check labels for hidden sugar in sauces, dressings and yoghurts.
- Speak with a healthcare professional before major diet changes if you have medical conditions.
Related Guides
Frequently Asked Questions
Can I repeat meals?
Yes. Repeating meals makes shopping cheaper and meal prep easier.
Can I use this for Atkins?
This plan is low-carb and Atkins-friendly in style, but always check the phase rules and adjust ingredients to match your chosen phase.
Can I publish this immediately?
Review the plan, add real photos where possible, and adjust nutrition values if you need exact figures.
Disclaimer: CarbWise content is for general information only and is not medical advice. Always speak to a qualified healthcare professional before making significant diet, weight loss or health changes.
