7-Day Meal Plan to Lose Weight: 1,600 Calories

According to a 2022 Gallop Poll, 55% of Americans say they'd like to lose weight. And while many people turn to diets to watch the number on the scale go down, according to the Centers for Disease Control and Prevention, losing weight isn't about dieting. It's about designing a lifestyle that incorporates healthy, sustainable eating patterns, regular physical activity and stress management—which includes getting enough quality sleep.

The CDC also states that people who lose weight gradually are more likely to keep it off. This means that trendy fad diets that promise quick weight loss are not the way to go. And don't even get us started on "detoxes."

But eating plenty of foods with fiber and protein is always on trend. And experts say that engaging in regular physical activity is more important than losing weight as far as your health goes (though it certainly may lead to weight loss).

With that said, if weight loss is your goal, we recommend going about it gradually. To promote healthy weight loss, we set this plan at 1,600 calories per day, a level where many people lose weight.

As you follow this meal plan, keep in mind that it is meant to serve as a framework for a nutritious eating plan. It is not a rigid plan that you have to follow exactly. Listen to your body and follow your hunger and fullness cues. If you're finding it's not enough food to sustain you and your lifestyle, eat more. You know your body best!

And if you don't like certain foods or recipes in the plan, the calorie totals are listed next to each meal so you can easily swap things in and out as you desire. It's easy to search our site for replacements.

How to Meal-Prep Your Week of Meals

1. Make the Ravioli & Vegetable Soup to have on days 1 and 2.
2. Prepare the Maple-Nut Granola to have for breakfast on days 3 and 4.
3. Make the Avocado-Yogurt Dip to have handy for days 5 through 7.
4. Put Roasted Veggie Mason Jar Salads together for lunch on days 4, 5 and 7.

Watch How to Make Quick Ravioli & Vegetable Soup

Day 1

Breakfast (306 calories)

• 1 serving Avocado-Egg Toast
• 1 clementine

A.M Snack (249 calories)

• 1 medium apple
• 3 Tbsp. unsalted dry-roasted almonds

Lunch (378 calories)

• 1 serving Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese

Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.

P.M. Snack (169 calories)

• 4 Tbsp. hummus
• 1 cup sliced cucumber
• 2 medium carrots

Dinner (504 calories)

• 1 serving Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Daily Totals: 1,606 calories

Day 2

Breakfast (306 calories)

• 1 serving Avocado-Egg Toast
• 1 clementine

A.M. Snack (164 calories)

• 7 dried apricots
• 8 walnut halves

Lunch (413 calories)

• 1 serving Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese

Top each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.

• 1 clementine

P.M. Snack (169 calories)

• 4 Tbsp. hummus
• 1 cup sliced cucumber
• 2 medium carrots

Dinner (424 calories)

• 1 serving Delicata Squash & Tofu Curry
• 1/2 cup brown rice

Evening Snack (133 calories)

• 2 Medjool dates

Daily Totals: 1,609 calories

Meal Prep Tip: If you haven't already, make Maple-Nut Granola for tomorrow. You can also buy granola—just aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.

Day 3

Breakfast (402 calories)

• 1 serving Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/4 cup blueberries

A.M. Snack (166 calories)

• 4 Tbsp. hummus
• 1 cup sliced cucumbers
• 2 medium carrots

Lunch (420 calories)

• 1 serving Apple & Cheddar Pita Pockets
• 2 clementines

P.M. Snack (184 calories)

• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 2 Tbsp. Maple-Nut Granola

Dip apple slices into peanut butter then into granola.

Dinner (415 calories)

• 1 serving Pressure-Cooker Chicken Tikka Masala
• 1/2 cup brown rice
  

Daily Totals: 1,587 calories

Day 4

Breakfast (372 calories)

• 1 serving Maple-Nut Granola
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (400 calories)

• 1 serving Roasted Veggie Mason Jar Salad

P.M. Snack (151 calories)

• 7 dried apricots
• 7 walnut halves

Dinner (464 calories)

• 1 1/2 servings Lemony Lentil Salad with Feta
• 1 serving Quick Pickled Beets

Daily Totals: 1,587 calories

Meal Prep Tip: Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.

Day 5

Breakfast (369 calories)

• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

A.M. Snack (167 calories)

• 1 cup sliced cucumber
• 2 medium carrots
• 4 Tbsp. Avocado-Yogurt Dip

Lunch (400 calories)

• 1 serving Roasted Veggie Mason Jar Salad

P.M. Snack (164 calories)

• 7 dried apricots
• 8 walnut halves

Dinner (559 calories)

• 1 serving Chicken Parmesan & Quinoa Stuffed Peppers
  

Daily Totals: 1,659 calories

Day 6

Breakfast (369 calories)

• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

A.M. Snack (151 calories)

• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots

Lunch (399 calories)

• 1 serving Pressure-Cooker Chicken Tikka Masala (leftover from Day 3)
• 2 cups spinach

Reheat the chicken on top of the spinach in the microwave.

• 1 Medjool date

P.M. Snack (184 calories)

• 1 medium banana
• 6 walnut halves

Dinner (507 calories)

• 1 serving Korean Beef Stir-Fry
• 1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)

Daily Totals: 1,610 calories

Meal Prep Tip: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 7

Breakfast (362 calories)

• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. chopped walnuts

A.M. Snack (151 calories)

• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots

Lunch (400 calories)

• 1 serving Roasted Veggie Mason Jar Salad

P.M. Snack (142 calories)

• 1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)

Toast baguette slices and top with sliced egg and hot sauce.

Dinner (494 calories)

• 1 serving Wild Mushroom Pizza with Arugula & Pecorino
  

Evening Snack (50 calories)

• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,599 calories