Meal Plan for Weight Loss: A 7-Day Kickstart

Healthy meal plan for weight loss

Ready to step it up with your Fitbit tracker and set some new health and fitness goals? That’s awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isn’t going to get you there—you also have to change what you eat. That does not mean you need to do a cleanse or detox. But it is possible to get a jump on weight loss, the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please don’t try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely don’t want to eat this way every week. But it’s a great way to kick off a weight loss goal, with specific meal and snack ideas, so you’ll see an initial drop—and be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbit’s food logging feature.

Here’s the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. And if you want to mix it up, there are lots more options for healthy snacks, just make sure to get a serving of fruit or vegetables, along with protein.

Meal Prep

Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings of Overnight Oats, so they can soak in the fridge. It’s also super helpful to prep your veggie snacks—make 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.

Day 1

Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the salmon at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

1,226 total calories for the day

Day 2

Breakfast: berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk)

Morning snack: 1 banana + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

1,230 total calories for the day

Day 3

Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz grilled chicken + ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the mahi-mahi at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

1,239 total calories for the day

Day 4

Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)

Morning snack: 1 banana + 1 oz nuts

Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

1,303 total calories for the day  

Day 5

Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + ½ cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

1,383 total calories for the day

Day 6

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz smoked salmon + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)

1,358 total calories for the day

Day 7

Breakfast: 1 scrambled egg + ½ cup black beans + 1 whole-wheat tortilla

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + ¼ avocado + 2 slices whole-wheat bread + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)

1,603 total calories for the day

Most important, at the end of the 7 days, don’t swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track. Figure out how many calories you really need, check out the food logging feature in the Fitbit app, and keep working toward that long-term weight loss goal.

119 Comments   Join the Conversation

119 CommentsLeave a comment

  • Thank you, thank you, thank you I have been looking for something like this for awhile. I am exercising regularly and getting 10,000 steps a day but am NOT losing weight yet.

  • Thanks for this. But do you have something like this but for a 300+ pound man who shouldn’t eat less than 1,800 (2,000 would better) cal per day? Would appreciate the help.

    • Who says you shouldn’t eat less than 1800 kcals? Under normal circumstances, the minimum is 1200 for women, 1500 for men, and height and weight have no bearing – these are what the body requires to avoid starvation. This diet is, however, for 7 days only, it is not intended as a long-term weight-loss strategy, so 6 days at less than 1500 won’t do you any harm. You don’t say how tall you are, or what you do for a living, which would also have a bearing on your long-term weight-loss plans. Good luck with it, anyway – it’s not easy

  • Is it necessary to use Greek yogurt? If yes, why, what is so different or better in Greek than regular yogurt?
    I am used to have hot meals at lunchtime and cold at diner (eg salads and cheese platter) What happens if I permanently swap the menus eg diner for lunch and lunch for diner? Does that change the way I will lose weight or doesn’t it matter?
    Thanks for any response

    • Greek yoghurt is thicker, so will affect the texture and liquidity of your smoothie if you use the ordinary stuff. For my money, the Greek tastes better, but I make my own, anyway. Otherwise not much difference.
      Swapping meals round will make no difference at all – it’s the total number of daily calories ingested against the total output that determines what you lose

      • Keyword Smoothie: As I’m not fond of them (at anytime of the day) and therefore replace them, the texture would not matter, as I would eat the yoghurt with fruit, oats, nuts and or seeds. But tThank You for the answer anyway.

  • thanks for this – its summer here in NZ so is there a substitute recommended for the soup? Its just too hot for soup!

  • Its a pity that there are so many things on the list that I think are truly awful – kale, yogurt, Brussels sprouts, hummus, turkey, black beans, cauliflower, tzatziki, blueberries etc. etc. Why can’t people come up with diets that have nice food on them.

    • Because they don’t cater to one person’s weird eating habits. They provide a general guide for normal palates. If you don’t like the food, make up your own plan. Or write up a plan for other picky eaters like yourself! Sounds like with the limited amount of food you find acceptable to eat, surely you shouldn’t be overweight. And if you rely on junky snack foods in place of these perfectly healthy AND flavorful options, nobody can help you but yourself.

    • Nice food is subjective! Try expanding your palate. This is what “real” food looks like, not all that masses produced artificial processed stuff masquerading as food on grocery store shelves. Re-train your tastebuds.

  • I would love to follow a 7 day plan like this. But I am vegetarian and no one ever thinks to to a vegi option. There’s a challenge for you! I eat dairy but not fish. Thanks J

  • This is great. Just what I need to kick start myself. I’m 53, and I am loving my
    Upgraded Fitbit charge 2. I am now aiming to 10 miles walking a day plus stairs, On my 4th week and I’m feeling the inches coming off. Also I feel fitter.

  • Thank you so much for this guide on how to kick start a diet.
    Question—are there foods you can substitute for some of the items there. I don’t eat salmon but do eat other types of fish. I do not eat any type of other seafood either. There is also hummus—which I’ve tried and it is not something i can get down.
    I would like to do this with my husband who is also a very picky eater when it come to those things and then the sweet potato, brussel spouts, snap peas and some cheeses.
    This is always one of my problems when it comes to different types of recipes because of things we don’t eat but there are never a suitable substitute written anywhere. Would you be able to help me? I really need to lose about 60 pounds and am unable to walk as much as I used to because I’d problems with my feet. Any help would be appreciated

  • Thank you for this. I went back to the gym after my surgery and was looking for something to kick start my weight loss. I will try this next week when I incorporate Kickboxing and weights.

  • I’m diabetic need to control the carbs I eat, not sure if this plan will work. Can I substitute as my of the menu items?

  • When we got back from holiday at the end of September I was horrified to see I weighed 91.5 Kg, the highest I have ever been. Worse still was what I saw in the mirror. I looked 6 months pregnant! I have normally been slim all my life but now as a 70 year old (6 ft 1″ male) the mirror was not a pretty sight.
    I now have lost 10 Kg’s in 3 1/2 months and this is what I did.
    1. Stop eating sweets, chocolates and cookies.
    2. Cut out sugary cold drinks and even cut right back on fresh fruit juices.
    3. Totally cut out bread. Now I only have Provita biscuits.
    4. Put olive oil on my veggies instead of butter.
    5. Cut out butter. I use low fat spread or preferably olive oil.
    6. Chew my food consciously for twice or three times as long as before. It makes you eat slowly.
    7. Reduce the size portions. Because you eat much slower, the meal lasts longer and you have actually eaten less and yet feel perfectly satisfied.

    I used to feel peckish in the late afternoon and make a sandwich. Don’t!
    Do not eat in between meals. If you really can’t survive, eat an apple or a yogurt. Have a cup of tea instead (no sugar) or a couple of dry Provita biscuits. Amazingly you quite quickly get out of the habit of “grazing”

    Otherwise I continued eating exactly as before which was a healthy balanced diet thanks to my wife. Just smaller quantities and cut out the few things listed above.

    I also used an old belt and measured my girth directly above my navel. I mark the belt with a pen and the mark is now 4″ from when I started!
    I can’t believe that space was filled with blubber!
    Together with the weight scale, this is great motivation.

    Also, I do a minimum of 10,000 steps a day.

  • The Meal Plan sounds great, but I don’t think I can eat two cups of soup at one sitting. Some of the other portions seem to be too much for me. I’ve been found to be B-12 deficient and even though I’m taking injections to correct this, I’m still tired most of the time. I hope this meal plan will help.

  • Sub out meat with tofu, nuts, seeds, beans, rice with nutritional yeast, etc for the protein if you are vegan/vegetarian. Don’t use dairy yogurt, use soy or just use a nut milk. Or just use water, 0 calorie smoothie enchancer.

    I also think it’s a shame fitbit didn’t make an alternative menu for vegans.

    • rice and nuts wouldn’t be a great choice as they help produce the fats your wanting to lose. I have a fatty liver and can’t eat them.

    • Ha ha, yes, me too. I don’t like kale either but was shocked when I couldn’t taste it at all in the smoothie. More of a banana flavor.

  • I am an nurse and I work the night shift (12 hours – 3 Days/week). This tends mess with my diet and work outs. Have a menu that fits my work all night, sleep all day routine?

    • Yes! I also work night shift so I can ride (three day eventer) during the day… I sleep in the afternoon usually. My diet is all kinds of weird now that I am awake at night. Any good suggestions for us? I usually switch back to a day schedule on my days off…. again making eating strange… one day I will hardly eat anything and then the next too much, sort of depends on how long I’m awake!! I am really new to Fitbit so I am just learning some of these things about my diet. This is great!! Your diet plan looks great! I will try to mix it up for my schedule but any suggestions would be appreciated! Thank you!

  • I need to lose some weight, and would love to start on the foods stated in the menu, but my concern is that I have ibs and eat activia every morning to help my system behave itself, will eating the greek yogurt hinder that in anyway?

  • They do look very tasty & I know you can’t cater for all needs. However there’s a lot of that I wouldn’t eat. Kale, blueberries, smoothies, just doesn’t sound very appetizing.

  • I like everything on this diet. Looking forward to trying it. Can I substute old fashion oats. Already have them in my pantry.

  • Finally a kick start plan that I think I can handle. Nothing on it is bizarre and easy to find at the grocery store.

  • It’s in oz’s, I’m in Australia, do not recognize quantities, could you please next time put the equivalent in grams, thanks, plus it’s also to hot for soup here.

  • I would suggest that you give the fruit and veggie amounts in ounces or grams. It’s very difficult to measure a cup of Brussels sprouts or baby carrots, for example. There are plenty of handy little scales out there to make the measurements.

  • Day 1 and the breakfast green smoothie was horrible (had to hold my breath to drink what I could of it! How about protein powder with coconut milk instead of the greek yogurt – that ruined it for me.

  • Becky–this is a great quick start plan. I want to lose 5 pounds I put on after a recent weight loss. It’s very balanced with lots of plant protein as well as animal protein. My only comment is that it’s a lot of fiber very quickly, and I know that this would cause me intestinal pain, especially from raw veggies. It’s so advantageous to have these available by prepping, so I will eat smaller portions (1cup carrots is too much for me at 120 lbs), chew them well and eat slowly and save the rest in case I am still hungry before the next meal! For people who are used to eating more food, I’m wondering if they are able to handle the fiber better than someone like me who has already learned to cut way back on portion sizes!

  • I loved, loved , loved this plan! I especially liked that I could make some meals ahead of time (Overnight Oats, which surprised me w how good it was) and the Soup. I also liked that it made “time”sense, I.e., if I had a half a banana on Day 1 the next day the other half was included. No waste that way! Can’t wait for the next installment!

  • I just completed this plan and lost 5 pounds! It is a great kick start to the 30 pound loss I am working on. Meals were great, although I’m not a fan of kale. Thanks for this!!!

  • Thank you for this meal plan. It is exactly what I needed and having the shopping list was great. It made me see that I needed to cut portions, eat better, and skip or significantly moderate sweets and alcohol. I have made some minor substitutions like doubling broccoli because I don’t like Brussels sprouts, but for the most part sticking to the plan. I expected to feel hungry and don’t with the snacks.
    I know is early and my baseline weight was right after the Super Bowl, when I was way off diet, but after first 3 days I was down 4.8 lbs. I don’t expect that to continue, and I know I will mix in a wine or beer in moderation this weekend, but so far so good. Would love to have a whole month meal plan.

  • Nice looking meals. Would like u to add a 100% plant based option 7 day kick start menu for those who vegans who are trying to reset themselves after holidays.

  • You just went off fitbit! Luckly i found you through google but just wanted to say tganks a bunch!! You 7 day meal pkan helped me to get started on the right track. Im hoping you will repost your meals again on fitbit in future. Thanks Again!

  • Coooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooool

  • Do you have a recommended diet program to begin after Day 7? Looking forward to kickstarting this week! Thank you!

  • Losing weight just got easier with the help of this healthy 7-day meal plan. This meal plan is designed by experts to offer healthy and delicious meals for weight loss. You’ve done the hard work of planning and mapped out seven full days of meals and snacks. Men & women found success losing weight and fat belly with this…http://bit.ly/2FZQI4h

  • Wow… Thank you so much for this diet plan. I am following the plan and made a few substitutions for the things I do not eat BUT I make sure to follow the amount suggested & its working wonderfully. I even tried it with vegetarian substitutions for a day & ate tofu instead of chicken. This is my second week and I I’m so proud of myself and the results.. Not to mention it feels like I’m eating clean and when I eat clean I consume water far better then when I don’t . I’m also exercising just, simply walking 3 to 4 miles a day 5 days a week. Im not looking for life changeing results…lol but this plan is working. Looking forward to the summerrrrrrrr….!!!!!

  • So many negative comments… This plan has a lot of great, whole, and healthy recipes that I haven’t dreamed of trying before but found to be delicious! The veggie soup recipe is definitely something I’ll be making for guests.

  • this is an amazing 2 week diet plan and it helped my loss about 3 pounds in 2 weeks i would prefer you to use this diet plan too as it really works and it is a guranteed way of losing weight for this amazing diet plan follow thi slink and plz use it for strictky for better results http://bit.ly/2Jn5osE

  • Thankyou Becky for sharing this easy to follow wight loss meal plan, It’s just perfect for lazy people like me, who want to loose weight but don’t want to put in efforts… as per everyday health – I strong believe Eat Less, Feel Full

  • I see one comment about losing 5 pounds. Has anyone else who tried this lost weight after the 7 days? Just curious. Thanks!

  • This looks amazing!! I can’t wait to try it and see what my results are . Thank you so much for this!! It looks like something I can do. There’s not a huge list of food I have to get, just enough where I won’t get bored.

  • I was wondering if anyone wanted to share their results !! Im interested to find out how it went for some people!

  • Hi, I’m a 39 year old female, 5 feet 8.5 inches, and previously 160 lbs. My weight loss goal is to lose the last 10 pounds. I did the Kick Start plan July 8-14, 2018 and lost 4 pounds. I had to increase the nut portions to a 1/4 cup, and I also ate slightly larger portion sizes of broccoli and cauliflower to insure I had enough energy for my workouts. I ate quinoa instead of brown rice, and I ate warm oatmeal instead of overnight oats. Overall I tweaked the plan to put the daily calorie totals around 1400-1500.

  • I’m 51 and struggling with weight gain thanks to menopause and the joys of being female (and winter down here in Oz)and have been looking for a simple plan to follow.

  • I’m doing this diet this week, I’m liking how simple it is, but there is a lot of carrots….can I substitute other veggies… I like carrots, but I’m turning orange, lol!

  • I thought I’d come back to give a quick update. I’ve lived this eating plan religiously for the past three weeks, along with exercising every day. I’ve lost in total 5kgs and feel fantastic. I will admit the only meal I really struggled with was the soup. Yuck.

    So now I have my head cleared and my good eating habits formed, I’m using the eating plan as a template for my own. I worked out 1500 cal a day is the Goldilocks zone for me where I’m not hungry all the time and I can have my 1 proper coffee (2 sugars) a day.

    What worked for me where I’ve failed in the past. Planning planning and planning. Getting the snacks and protein portions done for the week (salmon, chicken, quinoa and turkey freeze brilliantly) allowing yourself to eat the snacks. Kale freezes brilliantly and is great in the smoothie. Berries are in season in Australia at the moment, bulk buy them,wash them and freeze them. I love quinoa, who knew. And after doing a lot of research, as I’m celiac, I tried the overnight oats with no side effects. And finally I’ve kept a journal that I write in every day, I’ve alwasy been an emotional eater, and this has helped track what’s happened during the day, and how I handled it without turning to food.

  • Love this app . Thank you for some eat ideas I need more . I have been on a stand still for awhile. I like to lose 29 more pounds

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