7-Day Weight Loss Meal PlanWeight loss

Moderate calorie deficit with lean protein, fiber, and steady energy. Lose body fat while preserving muscle.

  • 1,223kcal a day
  • 91 gprotein
  • 98 gcarbs
  • 48 gfat
  • 20recipes

Day 1

1,295 kcal · 98 g protein · 120 g carbs · 42 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Grilled Chicken with Brown Rice & Broccoli

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 3/4 cup brown rice, cooked
  • 1 cup steamed broccoli

Steps

  1. Grill chicken until 165°F internal.
  2. Serve with rice and broccoli.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

Day 2

1,142 kcal · 87 g protein · 79 g carbs · 48 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Turkey Salad

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

  • 4 oz sliced turkey breast
  • 2 cups mixed greens
  • 1 tbsp olive oil vinaigrette

Steps

  1. Toss greens with turkey and dressing.
Grilled Shrimp with Quinoa

Dinner

Grilled Shrimp with Quinoa

420 kcal · P 34 g · C 38 g · F 12 g · 20 min

Recipe

Ingredients

  • 6 oz shrimp, peeled
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill shrimp 2–3 minutes per side.
  2. Serve over quinoa with vegetables.
Fresh Orange

Snack

Fresh Orange

62 kcal · P 1 g · C 15 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium orange

Steps

  1. Peel and enjoy.

Day 3

1,280 kcal · 78 g protein · 125 g carbs · 50 g fat

Oatmeal with Banana

Breakfast

Oatmeal with Banana

310 kcal · P 10 g · C 54 g · F 6 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 banana, sliced
  • 1 cup water or milk

Steps

  1. Cook oats with liquid 5 minutes.
  2. Top with banana slices.
Tuna Wrap

Lunch

Tuna Wrap

390 kcal · P 28 g · C 36 g · F 14 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water, drained
  • 1 large whole-wheat tortilla
  • 1/4 cup Greek yogurt
  • 1/2 cup lettuce and tomato

Steps

  1. Mix tuna with yogurt.
  2. Fill tortilla with tuna and vegetables.
  3. Roll tightly.
Chicken Stir-Fry

Dinner

Chicken Stir-Fry

400 kcal · P 35 g · C 28 g · F 14 g · 20 min

Recipe

Ingredients

  • 5 oz chicken breast, sliced
  • 2 cups mixed stir-fry vegetables
  • 2 tbsp soy sauce

Steps

  1. Stir-fry chicken until cooked through.
  2. Add vegetables and soy sauce; cook 4 minutes.
Mixed Nuts

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

  • 1 oz mixed nuts

Steps

  1. Portion and enjoy.

Day 4

1,280 kcal · 82 g protein · 90 g carbs · 63 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Mediterranean Chickpea Salad

Lunch

Mediterranean Chickpea Salad

380 kcal · P 14 g · C 48 g · F 14 g · 15 min

Recipe

Ingredients

  • 1 can chickpeas, drained
  • 1 cup cucumber, diced
  • 1/2 cup feta cheese
  • 2 tbsp olive oil

Steps

  1. Combine chickpeas, cucumber, and feta.
  2. Toss with olive oil and serve.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 5

1,260 kcal · 120 g protein · 99 g carbs · 36 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Grilled Chicken with Brown Rice & Broccoli

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 3/4 cup brown rice, cooked
  • 1 cup steamed broccoli

Steps

  1. Grill chicken until 165°F internal.
  2. Serve with rice and broccoli.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 6

1,130 kcal · 97 g protein · 53 g carbs · 55 g fat

Veggie Omelet

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

  • 2 eggs
  • 1/2 cup bell pepper, spinach, onion
  • 1 tsp olive oil

Steps

  1. Whisk eggs.
  2. Sauté vegetables, pour in eggs, fold when set.
Turkey Salad

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

  • 4 oz sliced turkey breast
  • 2 cups mixed greens
  • 1 tbsp olive oil vinaigrette

Steps

  1. Toss greens with turkey and dressing.
Garlic Shrimp Stir-Fry

Dinner

Garlic Shrimp Stir-Fry

340 kcal · P 28 g · C 18 g · F 16 g · 20 min

Recipe

Ingredients

  • 12 oz shrimp, peeled
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce

Steps

  1. Stir-fry garlic 30 seconds.
  2. Add shrimp; cook until pink.
  3. Add broccoli and soy sauce; cook 4 minutes.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

Day 7

1,175 kcal · 72 g protein · 123 g carbs · 42 g fat

Oatmeal with Banana

Breakfast

Oatmeal with Banana

310 kcal · P 10 g · C 54 g · F 6 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 banana, sliced
  • 1 cup water or milk

Steps

  1. Cook oats with liquid 5 minutes.
  2. Top with banana slices.
Tuna Wrap

Lunch

Tuna Wrap

390 kcal · P 28 g · C 36 g · F 14 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water, drained
  • 1 large whole-wheat tortilla
  • 1/4 cup Greek yogurt
  • 1/2 cup lettuce and tomato

Steps

  1. Mix tuna with yogurt.
  2. Fill tortilla with tuna and vegetables.
  3. Roll tightly.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the weight loss meal plan?

About 1,223 calories a day on average, with 91 g protein, 98 g carbs and 48 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 20 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the weight loss plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.