7 Day High Protein and Fibre Rich Meal Plan for Weight Loss
This meal plan promotes effective weight loss by incorporating high-protein and fiber-rich foods that keep you satisfied and support your health goals. Excessive visceral adipose tissue (VAT) around organs in the abdomen can pose health risks, but certain lifestyle changes, including diet and exercise, can help reduce VAT and lower the risk of disease.
The meal plan aims to provide a minimum of 50 grams of protein and 30 grams of fiber each day. It can be adjusted to different calorie levels based on individual needs. For a comprehensive 30-day meal plan and more information on losing belly fat, refer to our guide.
Here are some high-protein foods that can contribute to your goals:
Eggs: A convenient and healthy source of high-quality protein.
Fermented dairy: Yogurt and kefir support a healthy gut microbiome.
Legumes: Beans and lentils are excellent sources of fiber and protein.
Nuts: Peanuts, in particular, have been associated with improved blood sugar levels.Protein sources: Fish, chicken, and turkey are filling options.
Hydration and detoxification: Increasing water intake supports hydration and regular bowel movements.
Green tea benefits: While not a magical weight loss drink, green tea offers other health benefits.
Feel free to try the meal plan for seven days or experiment with a few recipes to support your weight loss journey.
Here's a meal-prep plan for your week:
Day 1
Breakfast
3 large scrambled eggs
2 slices wheat toast
1/2 grapefruit
Snack
6 ounces 2% cottage cheese
1 ounce chopped walnuts
1/4 cup blueberries
Lunch
2 slices wheat bread
4 ounces of roast turkey deli meat
1 slice provolone cheese
1/4 cup baby spinach
2 slices tomato
Snack
Smoothie: 1 scoop whey protein powder, 1 cup nonfat milk, 1 cup frozen mixed berries, 1 small frozen banana, 1 tablespoon flaxseeds, ice (optional); blend until smooth
Dinner
6 ounces baked cod or other white fish
1 small baked potato
1 cup steamed mixed vegetables
Day 2
Breakfast
2 large hard-boiled eggs
1/2 cup dry oatmeal cooked in 1/2 cup nonfat milk
1 ounce chopped walnuts
1/2 small banana
Snack
1 (5.3-ounce) container of plain nonfat Greek Yogurt
1/4 cup blueberries
Lunch
1 (4-ounce) can of solid white tuna in water, drained
1 tablespoon olive oil mayonnaise
16 thin wheat crackers
1 cup sliced carrots
Snack
1 small apple
2 tablespoons almond butter
Dinner
6 ounces of grilled chicken breast
1 cup cooked brown rice
1 tablespoon butter
1 cup steamed broccoli
Day 3
Breakfast
Omelet: 3 large egg whites, 1 large egg,
2 tablespoons chopped tomato, 1 tablespoon chopped onion;
cook with nonstick spray until set.
Top with 1/4 cup shredded cheddar cheese.
1 slice of wheat toast
1/2 grapefruit
Snack
6 ounces 2% cottage cheese
1 medium peach
Lunch
4 ounces grilled chicken breast
1/2 cup cooked brown rice
1/4 cup black beans
1 cup shredded lettuce
2 tablespoons diced tomato
2 tablespoons salsa
1/4 cup shredded Mexican blend cheese
Snack
1/2 cup hummus
1 cup sliced carrots
Dinner
4-ounce 93% lean beef burger, grilled
wheat hamburger bun
1 slice cheese
2 tablespoons ketchup
1 ear of corn on the cob, boiled
Day 4
Breakfast
Overnight Oats: 1/3 cup dry oatmeal,
1 scoop whey protein powder, 2 ounces plain nonfat Greek yogurt,
1/2 cup nonfat milk, a dash of salt, and a dash of cinnamon;
combine, stir, cover, and refrigerate overnight.
Top with 1-ounce walnuts or almonds and 1/4 cup blueberries.
Snack
2 large hard-boiled eggs
1 part-skim mozzarella cheese stick
1 cup grapes
Lunch
Chicken Caesar Wrap: 1 (6-7 inch) tortilla,
3 ounces grilled chicken breast sliced, 1 cup shredded romaine lettuce,
1 tablespoon Caesar Dressing, 2 slices tomato
Snack
1 cup salted and prepared edamame, in the pod
1 cup sliced carrots
Dinner
4 ounces grilled sirloin steak
1 medium-baked sweet potato
1 tablespoon butter
1 cup steamed broccoli
Day 5
Breakfast
1 serving Oatmeal Cottage Cheese Waffles topped
with 1 tablespoon of maple syrup
Snack
1 (5.3 ounces) container of plain nonfat Greek Yogurt
3 tablespoons hemp seeds
2 tablespoons chocolate chips
1/2 cup sliced strawberries
Lunch
2 slices wheat bread
4 ounces sliced roast beef deli meat
1 slice provolone cheese
1 small apple
Snack
1 medium banana
2 tablespoons peanut butter
Dinner
6 ounces jumbo steamed shrimp
1 cup cooked quinoa
1 tablespoon butter
1 cup steamed mixed vegetables
Day 6
Breakfast
1/2 bagel lightly toasted
2 tablespoons cream cheese
3 ounces of smoked salmon
1 clementine
Snack
Smoothie: 1 scoop whey protein powder, 1 cup nonfat milk, 2 tablespoons peanut butter, 1 medium frozen banana, 3 tablespoons hemp seeds, ice (optional); process in a blender until smooth.
Lunch
4 ounces grilled chicken breast
2 cups romaine lettuce
4 cherry tomatoes
1 cup sliced cucumber
1 tablespoon olive oil
1 tablespoon lemon juice
1/4 cup garbanzo beans
Snack
1 medium apple
Dinner
4 ounces baked or grilled salmon
1 cup cooked quinoa
6 large asparagus spears, steamed
Day 7
Breakfast
5 large scrambled egg whites
2 slices wheat bread, toasted
1/4 avocado
Everything bagel seasoning
Snack
6 ounces 2% cottage cheese
1/4 cup pineapple chunks
1-ounce cashews
Lunch
4 ounces grilled sirloin steak
1 cup cooked white rice
1/4 cup black beans
2 tablespoons salsa
2 tablespoons sour cream
1 cup shredded lettuce
Snack
Smoothie: 1 scoop whey protein powder, 1 cup nonfat milk, 1 cup frozen strawberries, 1/2 frozen banana, ice (optional); process in a blender until smooth.
Dinner
4 ounces grilled chicken breast
1 small baked potato
1 tablespoon butter
1 cup steamed broccoli