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7-Day Diet Plan For Weight Loss

This 7-day diet plan for weight loss is tailored specifically for GIP and GLP-1 medication users. GLP-1 (Glucagon-Like Peptide-1) medications are often prescribed to manage blood sugar levels and can also aid in weight loss by reducing appetite and promoting feelings of satiety. 

This plan is designed to complement weight loss medications such as Mounjaro and Wegovy by providing balanced, nutrient-rich meals that keep you full and satisfied while helping you achieve your weight loss goals. Each day includes a variety of proteins, produce, and healthy starches to keep your diet diverse and enjoyable.

Daily Caloric Intake Recommendation

The general recommendation for daily caloric intake varies based on factors such as age, sex, weight, height, and activity level. For weight loss, a commonly suggested range is:

  • Women: 1200-1500 kcal/day
  • Men: 1500-1800 kcal/day

In this meal plan, the total daily calories range from approximately 1,200 to 1,400 kcal per day, which aligns well with weight loss guidelines for most female adults. Always tailor your caloric intake to fit your personal needs and consult with a healthcare provider for individual recommendations.

 Day 1
Total Calories: 1300
Day 2
Total Calories: 1287
Day 3
Total Calories: 1297
Day 4
Total Calories: 1282
Day 5
Total Calories: 1,327
Day 6
Total Calories: 1,305
Day 7
Total Calories: 1,285
BreakfastBerry Yogurt Parfait
¾ cup plain low-fat Greek yogurt
¼ cup oats
½ cup blueberries
Calories: 305 kcal
Spinach Scrambled Eggs with Toast
2 eggs, scrambled
1 cup spinach, sautéed
1 slice whole wheat toast
Calories: 295 kcal
Banana Peanut Smoothie
1 medium banana
1 cup unsweetened almond milk
1 tbsp peanut butter
1 cup Greek yogurt
Calories: 357 kcal
Overnight Oats
½ cup rolled oats
1 cup unsweetened almond milk
¼ cup Greek yogurt
½ cup blueberries
Calories: 260 kcal
Strawberry Chia Oatmeal
½ cup oatmeal, cooked
½ cup strawberries, sliced
2 tbs chia seeds
Calories: 222 kcal
Egg and Avocado on Toast
1 egg, cooked as desired
⅓ medium avocado
1 slice whole wheat toast
Calories: 235 kcal
Peanut Butter Banana Toast
1 slice whole grain bread
1 tbsp peanut butter
½ medium banana, sliced
Calories: 220 kcal
AM Snack1 medium apple
1 tbsp peanut butter
Calories: 190 kcal
1 oz cheddar cheese
1 clementine
Calories: 145 kcal
1 cup baby carrots
2 tbsp hummus
Calories: 115 kcal
¼ cup mixed nuts
1 small banana
Calories: 290 kcal
¾ cup plain non-fat Greek yogurt
1 tsp honey
Calories: 115 kcal
1 cup strawberries
¼ cup mixed nuts
Calories: 240 kcal
1 hard boiled egg
1 cup baby carrots
Calories: 125 kcal
LunchChicken Quinoa Salad
½ cup cooked quinoa
3 oz cooked chicken breast
¼ cup cherry tomatoes, halved
1 tbsp olive oil
1 tbsp lemon juice
Calories: 385 kcal
Turkey and Avocado Wrap
1 whole wheat tortilla
3 oz sliced turkey breast
¼ avocado, sliced
1 tbsp mustard
Calories: 320 kcal
Open-Face Tuna Salad Sandwich
1 can tuna in water, drained
1 tbsp plain Greek yogurt
1 tbsp diced celery
2 large lettuce leaves
1 slice whole wheat toast
Calories: 235 kcal
Chicken Avocado Salad
3 oz grilled chicken breast
¼ avocado, sliced
1 cup romaine lettuce
½ cup cherry tomatoes, halved
½ tbsp vinaigrette
Calories: 280 kcal
Turkey Spinach Wrap
1 whole wheat tortilla
4 oz sliced turkey breast
1 cup fresh spinach
1 tbsp hummus
Calories: 285 kcal
Black Bean & Quinoa Burrito Bowl
½ cup cooked quinoa
½ cup canned black beans, rinsed and drained
¼ cup diced red bell pepper
⅓ avocado, sliced
½ oz cheddar cheese, sliced
Calories: 365 kcal
Tuna and Rice Bowl
1 can tuna in water, drained
½ cup cooked brown rice
1 cup sliced cucumbers
⅓ avocado, sliced
1 tbsp soy sauce
Calories: 395 kcal
PM Snack1 cup baby carrots
2 tbsp hummus
Calories: 115 kcal
1 cup celery sticks
2 tbsp peanut butter
Calories: 205 kcal
¼ cup mixed nuts
Calories: 190 kcal
1 hard boiled egg
1 clementine
Calories: 112 kcal
1 oz cheddar cheese
1 cup grapes
Calories: 220 kcal
1 small banana
15g chocolate
Calories: 165 kcal
1 cup celery sticks
¼ cup hummus
Calories: 115 kcal
Dinner

Tomato Soup, Toasted Bread, & Side Salad
1 cup low sodium tomato soup
1 slice whole wheat toast
½ cup lettuce
1 tbsp carrots
1-2 slices red onion
½ tbsp vinaigrette


Calories: 305 kcal

Roasted Chicken with Sweet Potatoes and 

Green Beans
1 tsp olive oil
4 oz skinless chicken breast
1 cup sweet potatoes
1 cup green beans
1 tsp Italian seasoning


Calories: 322 kcal

Chicken & Veggie Quesadilla
3 oz cooked chicken breast
1 small bell pepper, sliced
1 cup spinach
1 tsp olive oil
1 whole wheat tortilla
½ oz cheddar cheese, shredded


Calories: 400 kcal

Baked Salmon with Steamed Broccoli and Brown Rice
1 tsp olive oil
4 oz salmon, baked with a squeeze of lemon
1 cup steamed broccoli
½ cup cooked brown rice


Calories: 340 kcal

Grilled Shrimp with Quinoa and Asparagus
5 oz grilled shrimp
1 cup cooked quinoa
1 cup steamed asparagus


Calories: 485 kcal

Chicken & Veggie Stir-Fry
3 oz chicken breast, sliced
½ cup red bell pepper, sliced
½ cup broccoli florets
1 tsp olive oil
1 clove garlic, minced
1 tbsp soy sauce
½ cup cooked brown rice

Calories: 300 kcal
Lemon Herb Salmon with Broccoli & Potatoes
4 oz salmon fillet
1 cup broccoli florets
1 sweet potato, diced
1 tsp olive oil
1 tsp lemon juice
1 tsp Italian seasoning

Calories: 430 kcal

 

Chicken & Veggie Stir-Fry Cooking Instructions: In a skillet, heat olive oil over medium heat and cook chicken slices until browned, about 4-5 minutes. Add minced garlic and vegetables; stir-fry for another 5 minutes. Add soy sauce and toss to coat evenly. Serve over rice.

Lemon Herb Salmon with Broccoli & Potatoes Cooking Instructions: Preheat oven to 400°F (200°C). Place salmon, broccoli, and sweet potato on a baking sheet and drizzle with olive oil and lemon juice. Sprinkle with seasoning. Bake for 12-15 minutes until salmon is flaky.

Explanation of Key Terms

GLP-1 (Glucagon-Like Peptide-1): A hormone that helps regulate blood sugar levels and reduces appetite, commonly used in type 2 diabetes and weight management.

Calories (kcal): A unit of energy provided by food and beverages, essential for maintaining bodily functions and supporting physical activity.

Protein: A macronutrient critical for building and repairing tissues, supporting immune function, and maintaining muscle mass.

Carbohydrates: The body's primary energy source, found in foods like grains, fruits, and vegetables, is essential for brain function and physical activity.

Fats: A macronutrient important for energy storage, hormone production, and absorbing fat-soluble vitamins, with healthy sources including avocados, nuts, and olive oil.

Micronutrients: Vitamins and minerals are required in small amounts for various bodily functions, including immune support and bone health.

Satiety: The feeling of fullness and satisfaction after eating helps control hunger and prevents overeating.

Fiber: A type of carbohydrate that aids in digestion, promotes regular bowel movements, and helps control blood sugar levels.

Glycemic Index (GI): A scale that ranks carbohydrates based on their effect on blood glucose levels, with lower GI foods causing slower, more stable glucose rises.

Portion Control: Managing the amount of food consumed in one sitting to regulate calorie intake and maintain a balanced diet.

Weight Loss Diet Plan Shopping List 

Deli Products With Calories (Asda Pricing)

ProductAsda Price (£)Calories
Plain low-fat Greek yoghurt (3¾ cups)1.10100
Plain non-fat Greek yoghurt (¾ cup)1.1060
Cheddar cheese (2 oz)0.36225
Hummus (6 tbsp)1.00150

Produce Products With Calories (Asda Pricing)

ProductAsda Price (£)Calories
Blueberries (1 cup)2.0085
Strawberries (1½ cups)2.5070
Bananas (4 medium)0.60105
Apples (1 medium)0.3095
Clementines (2)0.6080
Avocado (¾ avocado)1.25160
Grapes (1 cup)2.00100
Spinach (4 cups)1.0025
Cherry tomatoes (¾ cup)1.1015
Romaine lettuce (1 cup)0.7010
Lettuce leaves (2 large + ½ cup lettuce)0.7015
Baby carrots (2 cups)1.2070
Celery sticks (2 cups + 1 tbsp diced celery)1.1030
Red bell pepper (1)0.8540
Green beans (1 cup)1.5044
Broccoli florets (3½ cups)1.80120
Garlic (1 clove)0.404
Asparagus (1 cup)2.0030
Red onion (1-2 slices)0.1515

 Grains Products with Calories (Asda Pricing)

ProductAsda Price (£)Calories
Oats (¾ cup plain)1.00200
Whole wheat bread (6 slices)0.60180
Whole wheat tortilla (3)1.00220
Cooked quinoa (2½ cups)1.50150
Cooked brown rice (1½ cups)1.5090

 Proteins Products With Calories (Asda Pricing)

ProductAsda Price (£)Calories
Eggs (6)3.00120
Turkey breast (7 oz)3.50165
Chicken breast (15 oz cooked)2.00160
Canned tuna (2 cans)1.5070
Skinless chicken breast (4 oz raw)2.0090
Shrimp (5 oz)4.00200
Salmon (8 oz raw)1.5090

 Pantry Products With Calories (Asda Pricing)

ProductAsda Price (£)Calories
Peanut butter (4 tbsp)2.00600
Mixed nuts (¾ cup)0.7050
Olive oil (7 tsp)0.5010
Mustard (1 tbsp)0.3080
Lemon juice (2 tsp)0.4040
Vinaigrette (1 tbsp + ½ tbsp)0.5015
Italian seasoning (2 tsp)0.4020
Honey (1 tsp)0.3030
Soy sauce (2 tbsp)1.5090
Chocolate (15g)1.0030
Unsweetened almond milk (3 cups)1.20180

Download The Printable Shopping List For a 7-day diet plan for weight loss 

Breakdown of Your Shopping List

The provided shopping list is designed to streamline your grocery experience by grouping essential ingredients based on categories like deli, produce, grains, proteins, and pantry staples. Here are some points to consider:

Deli

Includes yoghurt (both low-fat and non-fat) and cheddar cheese, which are versatile dairy options used in various meals and snacks.

Produce

Various fresh fruits and vegetables like blueberries, strawberries, bananas, spinach, and cherry tomatoes. These items ensure that your meals are rich in vitamins, minerals, and fibre.

Grains

Whole grains like oats, whole wheat bread, and tortillas provide essential carbohydrates and fibre, contributing to sustained energy levels.

Proteins

Lean protein sources such as turkey breast, chicken breast, canned tuna, shrimp, and salmon are included. These proteins support muscle maintenance and overall satiety.

Pantry

Peanut butter, mixed nuts, olive oil, mustard, and condiments like soy sauce and low-sodium tomato soup. These items add flavour and nutritional balance to your meals.

Keep in mind you can make some substitutions within food groups. For example, you can swap any fruit for a fruit or veggie for a veggie on the plan. This also applies to nuts, beans, grains, and some animal proteins (i.e. chicken for turkey).

This shopping list ensures you have all the ingredients to prepare the delicious and balanced meals outlined in your 7-day plan, simplifying your meal prep and shopping experience.

Conclusion

This 7-Day Weight Loss Meal Plan can help you in your journey toward better health and weight management. The carefully curated meals aim to provide balanced nutrition and support your GLP-1 medication regimen, ensuring you stay energized and satisfied throughout the day. Consistency is key in any weight loss journey, so stick to the plan, stay active, and always consult your healthcare provider before making significant changes to your diet or medication. Here's to a healthier, happier you!

Authored By

Kelsey Butler

Dietitian Nutritionist
Kelsey Butler is a Registered Dietitian Nutritionist with a Master's in Nutrition Sciences. She is an expert in nutrition research, coaching, and content development.

Published on: 13/09/2024

Reviewed By

Mohamed Imran Lakhi

MPharm - Lead Pharmacist
Imran Lakhi is the superintendent pharmacist and founder at Prescription Doctor. He has been at the core of our team.

Reviewed on: 13/09/2024
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