Losing weight doesn’t mean starving, it’s about eating the right foods that keep you full, energized, and metabolically active. This meal plan focuses on low-carb, high to help you shed pounds without cravings.
Why This Plan Works for Weight Loss
✅High Protein – Keeps you full & preserves muscle.
✅Low Glycemic Impact – No blood sugar spikes.
✅Healthy Fats – Supports hormone balance & energy.
✅Fiber-Rich Veggies – Aids digestion & satiety.
Foods to Eat ✅
✅ Proteins: Eggs, chicken, turkey, fish, lean beef, tofu.
✅ Healthy Fats: Avocado, olive oil, nuts (in moderation), butter/ghee.
✅ Low-Carb Veggies: Spinach, broccoli, zucchini, cauliflower, bell peppers.
✅ Berries (in moderation): Blueberries, strawberries, raspberries.
Foods to Avoid ❌
❌ Sugar & Sweets: Candy, pastries, soda, fruit juices.
❌ Refined Carbs: White bread, pasta, rice, cereals.
❌ Processed Foods: Chips, fast food, packaged snacks.
❌ High-Sugar Fruits: Bananas, mangoes, grapes.
7 Days Weight Loss Meal Plan
Day 1
Enjoy simple Cheesy Cabbage Casserole for breakfast, then dive into a hearty cabbage and sausage dish for lunch. End the day with a comforting bean and turkey soup dinner.
| Breakfast | Cheesy Cabbage Casserole |
| Lunch | Fried Cabbage and Bacon |
| Dinner | Sausage Balls |
Breakfast
If you’re looking for a quick, easy, and delicious low-carb recipe, look no further than this Low Carb Cheesy Cabbage Casserole.
Lunch
Fried Cabbage and Bacon With Onion. If you are looking for a dish that combines simplicity with rich, comforting flavors, fried cabbage with bacon, onion, and garlic is the perfect recipe for you.
Dinner
Sausage balls have become a popular staple for gatherings, game days, and cozy family nights. This delectable appetizer combines savory ground sausage with creamy cheese and a blend of spices, creating a bite-sized treat that everyone loves.
Day 2
| Breakfast | Cabbage and Eggs |
| Lunch | Strawberry Pretzel Salad |
| Dinner | Low Carb Lasagna |
Breakfast
When it comes to simple yet satisfying meals, the combination of cabbage with eggs stands out. This dish might not be the first thing that comes to mind, but it has a charm that has won the hearts of many.
Lunch
If you are looking for a keto dessert recipe for a party or family function then low carb Strawberry Pretzel salad is the best option. It comes with just 7 ingredients and it has only 1.6g carbs.
Dinner
It’s time to make Keto Low Carb Lasagna for keto and low carb lovers. this Keto Low Carb Lasagna recipe is made with just 10 ingredients and it has only 9g of carbs.
Day 3
Kickstart your weight loss with savory mini quiches for breakfast, followed by a satisfying stir fry for lunch. Dinner features a spicy buffalo chicken chili to keep you full.
| Breakfast | Bacon & Spinach Crustless Mini Quiches |
| Lunch | Egg Roll Stir Fry |
| Dinner | Buffalo Chicken Chili |
Breakfast
Bacon & Spinach Crustless Mini Quiches. An easy, no-fail appetizer recipe for traditional or crustless quiches with spinach, swiss cheese and bacon.
Lunch
Egg Roll Stir Fry. A simple skillet recipe with cabbage and all the flavor of an egg roll without the wrapper – like an unstuffed egg roll in a bowl – that’s low carb and keto friendly!
Dinner
Buffalo Chicken Chili. All the great taste of Buffalo hot wings (even the celery and ranch!) in an easy chili recipe with layers and layers flavor.
Day 4
| Breakfast | Mexican Taco Boat Quiches |
| Lunch | Easy Steak Bakes |
| Dinner | Air Fryer Crustless Quiche |
Breakfast
These Mexican Taco Boat Quiches are the perfect little breakfast. They’re super easy to make and just delicious! The egg custard, taco seasoning, veggies and cheese are baked right in a soft flour tortilla bowl.
Lunch
These savory delights are packed with flavor, while still being kind to your waistline. The combination of earthy mushrooms, vibrant green and yellow peppers, and a sliced carrot adds a burst of color and texture to the filling.
Dinner
Air Fryer Crustless Quiche is easy, guilt-free recipe that offers a delicious twist on classic quiche, perfect for a healthy lifestyle.
Day 5
| Breakfast | Cheesy Bacon Egg Muffins |
| Lunch | Garlic Chicken Fried Rice |
| Dinner | Chicken & Broccoli Casserole |
Breakfast
These Cheesy Bacon Egg Muffins are Packed with flavorful ingredients, they make for a delicious breakfast or a quick snack option throughout the day.
Lunch
This delicious Garlic Chicken Fried Rice recipe is not only incredibly flavorful but also fits perfectly into a healthy lifestyle. It is a great choice for those following the weight loss diet, as it is gluten-free and dairy-free.
Dinner
Chicken & Broccoli Casserole Packed with protein and veggies, this dish is perfect for those who are trying to watch their weight or simply want to eat healthier.
Day 6
Enjoy cottage cheese with strawberries to start the day, followed by a warm Italian lentil soup. For dinner, cauliflower shrimp fried rice makes for a filling meal.
| Breakfast | Cottage Cheese with Strawberries |
| Lunch | Italian Lentil Soup with Sausage |
| Dinner | Cauliflower Shrimp Fried |
Breakfast
Enjoy cottage cheese with strawberries to start the day, followed by a warm Italian lentil soup. For dinner, cauliflower shrimp fried rice makes for a filling meal.
Lunch
A simple, hearty lentil soup with spicy Italian sausage, garlic and herbs much like Carrabba’s Spicy Sausage and Lentil Soup copycat recipe.
Dinner
Skip the takeout and make this amazing, low carb “fried rice” meal right at home in just 20 minutes! An easy & delicious cauliflower rice recipe!
Day 7
| Breakfast | Scrambled Eggs with Cheese |
| Lunch | Buffalo Chicken Feathers |
| Dinner | Baked Meatballs with Mozzarella |
Breakfast
Scrambled eggs with cheese offer a simple start to your day. Enjoy buffalo chicken feathers for lunch and a creamy shrimp Alfredo with spaghetti squash to end the week.
Lunch
Grilled chicken tenderloins sauced like wings (similar to Wild Wing Cafe’s) for all the fun and flavor of buffalo wings with half the work!
Dinner
Easy homemade Italian meatballs baked in tangy marinara and topped with gobs of buttery, gooey mozzarella perfect with pasta, roasted vegetables and zoodles.
Final Tips
- Meal Prep Ahead: Cook proteins/veggies in batches.
- Stay Hydrated: Drink 2–3L water daily (add lemon for flavor).
- Track Progress: Adjust portions if needed (no need to count calories strictly).
Print This Free Meal Plan
Thank you! this meal plan will helps me a lot as a beginner 🥰