7-day diet plan for weight loss
**Breakfast**
* Oatmeal with berries and nuts (400 calories)
* Greek yogurt with fruit and granola (350 calories)
* Whole-wheat toast with avocado and eggs (300 calories)
**Lunch**
* Salad with grilled chicken or fish, quinoa, and vegetables (450 calories)
* Lentil soup with whole-wheat bread (400 calories)
* Sandwich on whole-wheat bread with lean protein, vegetables, and hummus (400 calories)
**Dinner**
* Grilled salmon with roasted vegetables (450 calories)
* Chicken stir-fry with brown rice (400 calories)
* Lentil tacos with whole-wheat tortillas and vegetables (400 calories)
**Snacks**
* Fruits and vegetables
* Yogurt
* Nuts
* Hard-boiled eggs
**Sample 7-day meal plan**
**Day 1**
* Breakfast: Oatmeal with berries and nuts
* Lunch: Salad with grilled chicken, quinoa, and vegetables
* Dinner: Grilled salmon with roasted vegetables
* Snacks: Apple with peanut butter, hard-boiled egg
**Day 2**
* Breakfast: Greek yogurt with fruit and granola
* Lunch: Lentil soup with whole-wheat bread
* Dinner: Chicken stir-fry with brown rice
* Snacks: Carrots and hummus, yogurt
**Day 3**
* Breakfast: Whole-wheat toast with avocado and eggs
* Lunch: Sandwich on whole-wheat bread with lean protein, vegetables, and hummus
* Dinner: Lentil tacos with whole-wheat tortillas and vegetables
* Snacks: Banana with almond butter, hard-boiled egg
**Day 4**
* Breakfast: Oatmeal with berries and nuts
* Lunch: Salad with grilled fish, quinoa, and vegetables
* Dinner: Tofu stir-fry with brown rice
* Snacks: Apple with peanut butter, yogurt
**Day 5**
* Breakfast: Greek yogurt with fruit and granola
* Lunch: Lentil soup with whole-wheat bread
* Dinner: Chicken kabobs with roasted vegetables
* Snacks: Carrots and hummus, hard-boiled egg
**Day 6**
* Breakfast: Whole-wheat toast with avocado and eggs
* Lunch: Sandwich on whole-wheat bread with lean protein, vegetables, and hummus
* Dinner: Fish tacos with whole-wheat tortillas and vegetables
* Snacks: Banana with almond butter, yogurt
**Day 7**
* Breakfast: Oatmeal with berries and nuts
* Lunch: Salad with grilled chicken, quinoa, and vegetables
* Dinner: Lentil dal with brown rice
* Snacks: Apple with peanut butter, hard-boiled egg
This is just a sample meal plan, and you can adjust it to fit your own personal preferences and dietary needs. Be sure to include a variety of foods from all food groups to ensure that you are getting all of the nutrients that your body needs.