Gaining or losing weight can be as difficult as losing it. Although the primary goal is to increase your energy and protein intake, eating a balanced diet that doesn’t include too many calories but not enough good nutrition is important.
This 7-day weight loss meal plan is one example of how you can get more protein and calorie intake from healthy foods like lean meat, milk, eggs, seeds, and nuts. It will allow you to enjoy your food and help you reach your weight goals.
Before changing your diet, you should consult a doctor if you have a medical condition.
Notes about this Meal Plan
*This meal plan contains approximately 11,500kJ per day and is based upon the average energy and nutritional requirements for weight gain in 18-65-year-olds who engage in light to moderate activity. Your energy needs will vary according to your age, activity level, weight, and health status. An Accredited Practising Dietitian can provide personalized advice.
*This meal plan includes at least one serving of each of the core food groups recommended by the Australian Guide to Healthy Eating* (except for women over 51 and men over 70 who need additional milk, cheese, or yoghurt).
Day One
Breakfast
Peanut Butter on Wholegrain Toast – Toasted wholegrain toast + 2 tbsp peanut oil To taste, drizzle honey over the top. Serve with 1 cup of hot chocolate (made with milk + 1 serving of fruit, e.g. 1 medium pear or orange.
Lunch
Pasta and Chicken Salad: Prepared chicken + pasta + 1 Cup of leafy green vegetables (eg. spinach, rocket) + tomato + Avocado + Crumbled Feta Cheese + Olive Oil/vinegar Dressing.
Dinner
Lamb Chops & Vegetables: Lamb chops, trimmed and shallow-fried in olive oil. Serve with sweet potato mash with milk and olive oils + 2 cups of cooked vegetables.
Dessert/Supper
Fresh Fruit and Cheese Plate: Slice, serve and enjoy a variety of fresh fruits and seasonal cheeses.
Snacks
A few mixed nuts and seeds.
Day 2
Breakfast
Chia Porridge With Fruit: 2 tablespoons chia seeds + rolled oatmeal + 1.5 cups full cream milk + 1 serving of fruit (eg. 1 medium banana, 6 dried prunes
Lunch
Egg, cheese and salad wrap: 2 hard-boiled eggs + 2 cheese slices + an avocado + 1 cup of salad vegetables (e.g. lettuce, cucumbers, carrots, capsicum) wrapped in tortilla bread (make two wraps) + 1 cup fruit juice.
Dinner
Baked Salmon and Cous Cous with Vegetables: Oven-baked salmon fillet. Sprinkled with sesame oil, sesame seeds, wholemeal Cous Cous, and 2 cups of cooked vegetables. Serve with hommus.
Dessert/Supper
Fruit Salad Dessert: Fresh fruit and ice cream.
Snacks
A few mixed nuts and seed pieces. Fruit toast with butter or jam.
Day Three
Breakfast
Sweet Potato Spanish Omelette (1 serving): Enjoy with 1 cup of hot chocolate or a cafe latte made with full-cream milk.
Lunch
Lentil and Vegetables: Lentils are made with 1 cup of chopped vegetables. Vegetable stock, carrot, celery and onion, and vegetable stock and barley. Add a dollop of natural yoghurt to each serving. + 1 serving of fruit
Dinner
Spaghetti Bolognese – Lean mince, tomato, tomato purée, herbs & garlic served over spaghetti with 1 cup salad (eg. Baby spinach, carrots and cucumbers with an olive oil-based dressing
Dessert/Supper
Fruit Smoothie – Made with 1 Cup milk + 1 Tbsp walnuts + fruits (eg. A small amount of mango or berries.
Snacks
20g cheese + Canned tuna oil on wholegrain crackers
Day Four
Breakfast
Wholegrain Cereal With Milk and Fruit: Wholegrain Flaky Cereal + Full Cream Milk + 2 tbsp Linseeds + 1 serving of fruit (e.g. 6 small plums or halves of dried apricots.
Lunch
Chicken and Noodle Stir Fry: Sliced lean meat + Hokkein noodles + 1 c vegetables (e.g. Vegetables, capsicums, spinach, and carrots are cooked in sesame olive oil with sweet soy sauce dressing. Sprinkle with sesame seed.
Dinner
Nasi Goreng Tray Bake (1 Serve): Add 2 cups of mixed salad vegetables.
Dessert/Supper
Fruit pop: Made from frozen fruits (e.g. Greek yoghurt and bananas, mangos
Snacks
One serving of fruit (e.g. 5 plums or 1 cup of fresh fruit salad. 1 cup of hot chocolate with full cream milk
Day Five
Breakfast
Poached eggs with Sauteed Field Mushrooms and Avocado (1 serving): Enjoy with 1 cup of hot chocolate or a cafe latte made with full-cream milk.
Lunch
Fish and Chips Dip the fish fillets into flour, egg, breadcrumbs and then shallow fry in olive oil. Serve with thick potato chunky chips made from potatoes, lemon wedges, and 2 cups of mixed salad vegetables with olive-oil dressing. + 1 serving of fruit
Dinner
Mango Chicken & Corn: Grilled chicken tenders served with mango salsa, corn-on-the-cob and 1.5 cups of baked vegetables (e.g. Olive oil.
Dessert/Supper
Yoghurt Parfait Layer 1 tub with yoghurt, muesli/rolled oatmeal in tall serving glasses. Add a handful of nuts and seeds to top it off.
Snacks
Banana slices + ricotta cheese + nut butter on toast.
Day Six
Breakfast
Berry Smoothie with Fruit Toast: Slices made with fruit toast, butter, and jam. Serve with a smoothie made with 1 cup full cream milk + 1 cup berries + 2 tbsp linseed/sunflower/almond meal.
Lunch
Quinoa and Tuna Salad: tuna in oil with 3 bean mixture + 2 cups salad veggies (e.g. leafy greens, tomato, cucumber, carrot, capsicum) + cooked quinoa + olive oil/vinegar dressing.
Dinner
Easy Fish Pie Combine with 2 cups mixed salad vegetables.
Dessert/Supper
Pavlova with Fruit: Pavlova served with fresh fruit salad. Serve with custard.
Snacks
1 tub yoghurt. 3 wholegrain crackers, hummus and
Day Seven
Breakfast
Bechamel Spinach Baked egg (1 serving): Combine with 1 café latte.
Lunch
Beef & Noodle Soup: Thinly Sliced Beef + Fresh Flat Rice Noodles + 1 Cup Vegetables (e.g. Bean sprouts, carrots, and broccoli are all good choices. Sprinkle with chopped green onion. + 1 serving of fruit (e.g. 1 medium banana or apple
Dinner
Pork roast and Vegetables Lean pork cook + baked potato + 1.5 cup baked vegetables + olive oils (for cooking).
Dessert/Supper
Fruit Crepe – Ricotta cheese and chopped fruit wrapped in a crepe. To taste, drizzle with honey or syrup.
Snacks
1 tub of yoghurt. One handful of mixed nuts or seeds.
