7-Day Weight Loss Meal Plan & Shopping List

Meal planning can be a useful tool if you are trying to lose weight.

If planned correctly, it can help you fill the calorie deficit needed to lose weight, while providing your body with the nutrients it needs to function and stay healthy.

Planning your meals in advance can also simplify the cooking process and save you time and money :)

In this article, we have prepared a useful, balanced 7-day menu. We have also compiled a shopping list filled with fruits, vegetables and other foods to help you eat right throughout the week. Of course, you can replace certain products, as different taste preferences and allergies have not been canceled :)

Day 1

Breakfast

1. Poached eggs
2. Whole grain bread

Snack

1. Banana

Lunch

1. Chicken breast with rice (boiled)

Second snack

1. Fresh carrots

Dinner

1. Cottage cheese with honey

Day 2

Breakfast

1. Oatmeal with banana and nuts

Snack

1. Apple
2. Yogurt with cereals

Lunch

1. Vegetable soup with meatballs
2. Whole grain bread

Second snack

1. Grapes

Dinner

1. Stewed fish with salad

Day 3

Breakfast

1. 2 sandwiches with whole grain bread and cheese

Snack

1. A glass of fruit yogurt

Lunch

1. Stewed beef with buckwheat

Second snack

1. Assorted nuts

Dinner

1. Salmon cutlets

Day 4

Breakfast

1. Low-fat cottage cheese with nuts

Snack

1. Apple
2. Lunch
3. Vegetable soup
4. Buckwheat bread

Second snack

1. Yogurt

Dinner

1. Cabbage and carrot salad

Day 5

Breakfast

1. Toasts with avocado and salmon

Snack

1. Whole grain breads

Lunch

1. Buckwheat soup with chicken fillet
2. Whole grain bread

Second snack

1. Kefir/sourdough

Dinner

1. Cheese casserole

Day 6

Breakfast

1. Poached eggs
2. Whole grain bread

Snack

1. Grapefruit

Lunch

1. Soup with meatballs and spinach

Second snack

1. Low-fat cottage cheese

Dinner

1. Fresh vegetable salad

Day 7

Breakfast

1. Oatmeal with hard cheese and egg

Snack

1. Orange

Lunch

1. Borscht with lean meat
2. Buckwheat bread

Snack

1. Grapefruit

Dinner

1. Salmon cutlets

List of necessary products for PP menu for weight loss:

1. 10pcs chicken eggs
2. Whole grain bread
3. Breads
4. Buckwheat 400g
5. Rice 400g
6. Oatmeal 400g
7. Potatoes 400g
8. Carrots 400g
9. Broccoli 300g
10. Onions 4pcs
11. Cabbage 2pcs
12. Spinach 250g
13. Lettuce leaves 100g
14. Tomatoes 200g
15. Cucumbers 200g
16. Orange
17. Banana
18. Grapefruit
19. Avocado 2pcs
20. Cheese 500g
21. Kefir 500g
22. Yogurt 250g
23. Hard cheese 200gc
24. Chicken fillet 400g
25. Beef 200g
26. Salmon 400g
27. Assorted nuts 200g
28. Honey
29. Olive oil

We also recommend including natural teas, juices and plain water in your menu, which you should drink about one and a half liters a day.

This menu is approximate and should be adjusted to your taste preferences, allergies, your body and your calorie burning. What you really need to give up with proper nutrition is:

1. fast food
2. sweet (sugar)
3. carbonated drinks
4. sausage products
5. mayonnaise, ketchup
6. salt

If you give up these products, you can already thoroughly cleanse your diet of food waste and eat more properly.

Plan your purchases in Costless, make shopping lists and control your diet.