- Enoch Oyedibu
- Diet, Weight Loss
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To enhance weight loss and build a strong body, consider a 4-week workout plan that incorporates both cardio and strength training.
Just in case it needs to be said: losing weight is not a requirement for happiness, love, or career success. If the goal is to become healthier, great—but remember, body size isn’t the ultimate measure of health. Feeling good about the body and taking care of it should be the primary objectives, and these can manifest in various ways.
For those looking to make healthy dietary changes or shed some weight, a structured eating plan can be a great start. Cheryl Forberg, R.D., and Eliza Savage, R.D., designed this 7-day diet plan to assist in weight loss. This easy-to-follow plan aims to make one feel refreshed, healthy, and strong while achieving weight loss if desired.
7-Day Menu for Weight Loss
This meal plan is not restrictive; it includes three meals and two snacks daily, ensuring a balance of macronutrients with 45% carbohydrates, 30% protein, and 25% healthy fats. When selecting drinks, it’s recommended to stick to low- and no-calorie options like coffee, tea, and water.
To enhance weight loss and build a strong, healthy body, following the Centers for Disease Control and Prevention‘s guidelines for physical activity is crucial. This includes 150 minutes of moderate-intensity activity and two days of muscle-strengthening activities per week. Consider a 4-week workout plan that incorporates both cardio and strength training.
Day 1
Breakfast:
– 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
– 1 slice whole-grain toast
– 1/2 cup blueberries
Snack:
– 1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberries
Lunch:
– Salad with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon vinaigrette
Snack:
– 2 tablespoons hummus with 6 baby carrots
Dinner:
– 4 ounces grilled salmon
– 1 cup wild rice with 1 tablespoon slivered toasted almonds
– 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
– 1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnuts
Day 2
Breakfast:
– 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
– 1 cup blueberries
Snack:
– 1/2 cup low-fat ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Lunch:
– Quesadilla made with two small corn tortillas, 1/2 cup low-sodium black beans (rinsed), and 3 tablespoons low-fat jack cheese
– 1/2 cup diced watermelon
Snack:
– 1/2 cup low-fat cottage cheese with 1/2 cup salsa
Dinner:
– 1 turkey burger
– 3/4 cup roasted cauliflower and broccoli florets
– 3/4 cup brown rice
– 1 cup spinach salad with 1 tablespoon balsamic vinaigrette
Day 3
Breakfast:
– Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each black beans, diced onion, diced mushrooms, and salsa
Snack:
– 1/2 cup plain Greek yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch:
– Salad with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded cheddar, and 1 tablespoon low-fat Caesar dressing
– 1 medium nectarine
Snack:
– 1 low-fat mozzarella string cheese stick
– 1 medium orange
Dinner:
– 4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
– 1 medium artichoke, steamed
– 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon honey mustard dressing
Day 4
Breakfast:
– Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 sliced banana
– 1 wedge cantaloupe
Snack:
– Yogurt parfait made with 1 cup plain Greek yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons slivered almonds
Lunch:
– Wrap with 4 ounces thinly sliced lean roast beef, one 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
– 1/2 cup black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing
Snack:
– Baby carrots with 2 tablespoons guacamole
Dinner:
– 4 ounces grilled halibut
– 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
– Salad with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
– 1/2 cup plain Greek yogurt, 1 tablespoon chopped pecans, and a dash of cinnamon
Day 5
Breakfast:
– Burrito with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
– 1 cup mixed melon
Snack:
– 2 tablespoons nut butter
– 1 medium apple
Lunch:
– Turkey burger or veggie burger
– Salad with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon vinaigrette dressing
Snack:
– 1 low-fat mozzarella string cheese stick
– 1 cup red grapes
Dinner:
– 5 ounces grilled wild salmon
– 1/2 cup brown or wild rice
– 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
– 1 sliced pear
Day 6
Breakfast:
– Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto
– 1/2 cup fresh raspberries
Snack:
– 1/2 cup Greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch:
– 4 ounces sliced turkey breast
– Tomato-cucumber salad with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon vinaigrette dressing
– 1 medium orange
Snack:
– Smoothie with 3/4 cup skim milk, 1/2 banana, 1/2 cup Greek yogurt, and 1/4 cup sliced strawberries, a handful of spinach, ice (or another healthy smoothie recipe of choice)
Dinner:
– 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
– 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoons grated Parmesan
– 1 cup steamed green beans with 1 tablespoon slivered almonds
Day 7
Breakfast:
– 1 whole-grain toaster waffle with 2 tablespoons nut butter
– 3/4 cup berries
Snack:
– 1/4 cup low-fat cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch:
– Salad with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons vinaigrette
– 1 apple
Snack:
– 1/4 cup plain Greek yogurt with 1 tablespoon ground flaxseed and 1/4 cup blueberries
Dinner:
– 4 ounces lean pork tenderloin cut into bite-sized pieces stir-fried with onions, garlic, broccoli, and bell pepper
– 1/2 cup brown rice
– 5 medium tomato slices topped with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
How to Meal Prep for the Week
- Shop Ahead: Use the provided shopping list to gather all ingredients in advance.
- Batch Cook: Grill all chicken breasts at once and store them in a sealed container in the refrigerator.
- Prepare Overnight Oats: Make steel-cut oats the night before for easy morning access.
- Pre-Cook Grains: Cook couscous, bulgur, and rice ahead of time, storing them for quick reheating.
- Chop Vegetables Early: Prep vegetables and salads in advance for quick dinner preparations.
- Cut Up Fruit: Store pre-cut melons and fruits in airtight containers.
- Slice Proteins: Pre-slice proteins to streamline salad and stir-fry preparations.
7-Day Shopping List
Meat and Fish:
– 3 chicken breasts (4 ounces each)
– 2 fillets salmon (4-5 ounces each)
– 2 turkey burgers (or veggie burgers)
– 4 ounces shrimp
– 4 ounces halibut
– 4 ounces red snapper
– 4 ounces lean pork tenderloin
– 4 ounces thinly sliced lean roast beef
– 3 ounces sliced lean ham
– 4 ounces sliced turkey breast
Other Protein:
– 18 eggs (or equivalent in egg whites)
– 1 small can low-sodium black beans
– 1 small can garbanzo beans
– 1 small can of cooked lentils
– 2 tablespoons hummus
Fruit:
– 1 pint blueberries
– 1 quart strawberries
– 1/2 cantaloupe
– 1 pint raspberries
– 1/4 cup fresh cherries
– 1/2 cup watermelon
– 1 medium nectarine
– 3 apples
– 2 medium oranges
– 2 pears
– 1 cup red grapes
– 1 banana
– 1 lemon (for juice)
– 1 tablespoon dried cranberries
– 1-1/4 cups cherry tomatoes
Vegetables:
– 1 medium yellow onion
– 1 zucchini
– 1 large bell pepper
– 1 bag baby carrots
– 5 cups baby spinach
– 1 container fresh salsa
– 3/4 cup cauliflower
– 1 cup broccoli florets
– 1 cup fresh mushrooms
– 2 cups chopped Romaine
– 2 cups mixed baby greens
– 1/2 cup chopped celery
– 1 garlic clove
– 2 cups green beans
– 1 cup arugula
– 1 medium artichoke
– 1 avocado
– 1/4 cup shredded lettuce
– 3 medium tomatoes
– 1 cucumber
– 1 cup spaghetti squash
– 1 small ginger root
Milk and Dairy:
– 6 teaspoons grated Parmesan
– 1/2 gallon skim milk
– Large container low-fat Greek yogurt
– 5 tablespoons shredded low-fat cheddar
– 2 tablespoons part-skim shredded mozzarella
– 1 cup ricotta
– 1 cup cottage cheese
– 1 tablespoon low-fat jack cheese
– 2 mozzarella string cheese sticks
Condiments and Dressings:
– 1 small bottle olive oil
– 1 bottle low-fat vinaigrette (or homemade)
– 3 tablespoons balsamic vinegar
– 1 bottle low-fat Caesar dressing*
– 1 tablespoon fat-free honey mustard dressing*
– 1 tablespoon light soy sauce
– 1 tablespoon rice wine vinegar
– 1 teaspoon horseradish
– 1 teaspoon Dijon mustard
Substitute a simple vinaigrette for any of the prepared dressings if preferred.
Herbs, Nuts, Butters, Spreads:
– 2 teaspoons fresh basil
– 4 teaspoons fresh cilantro
– 2 teaspoons pesto
– 1 teaspoon fresh thyme
– 3 tablespoons slivered almonds
– 3 tablespoons walnuts
– 2 tablespoons pecans
– 1 jar unsweetened nut butter (peanut or almond)
– 2 tablespoons ground flaxseed
– Dash of cinnamon
– 1/2 teaspoon no-sodium seasoning
Bread and Grains:
– 1 slice whole grain bread
– 2 corn tortillas
– 1 whole grain English muffin
– 2 6-inch whole wheat tortillas
– 1 whole-grain toaster waffle
– 1/2 cup bulgur
– 1 cup wild rice
– 2 cups brown rice
– 1/2 cup whole wheat couscous
– 1/2 cup steel cut oatmeal
Alternatives for Vegetarians and Those with Dietary Restrictions
Many meals can be easily adapted for vegetarians by substituting tofu, beans, veggie burgers, and other plant-based proteins. Lactose intolerant individuals can replace skim milk with almond, soy, or oat milk and opt for hard cheeses like Swiss, Parmesan, and cheddar. For those with gluten sensitivity, quinoa or millet can replace wheat grains, and gluten-free bread and crackers can substitute for wheat bread and tortillas.
Stay Hydrated to Support Weight Loss
Hydration is essential for overall health and can aid in weight loss, especially when high-calorie drinks are replaced with water. The required amount of water varies based on activity levels and weather conditions. Generally, women should aim for about nine cups of fluids daily, while men should target 13 cups, according to the National Institutes of Health.
Read Also: Why you should include carbs in your diet
Enoch Oyedibu
I am a writer and investigative journalist who specialises in literary criticism and underrepresented narratives. Among other publications, I have been featured in Business Day Nigeria, TheICIR, Platform Times and Daily Nigerian. Right now, I work as a full-time staff writer for Unconventional Magazine.
