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7 Day Meal Planner - Meal Plans For Your Road To Success

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Set Yourself Up With Success With A 7 Day Meal Planner

Setting up a 7 Day Meal Plan can be hard if you don't know what it looks like. I would like to provide you with a sample which is provided below. You don't have to make a 7 day meal plan. You can make it for the next four weeks, the next 10 days, the next 21 days - whichever you have the time to prepare. I found making a seven day diet plan works best, and just repeat each week. Now my plan includes a lot of oatmeal, brown rice and tuna (a lot of low fat high protein foods). It's healthy, delicious and great way to start losing weight

Day 1

Meal 1 8:00am - 4 Egg whites + 1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal
Meal 2 11:00am - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice.
Meal 3 2:00pm - 1 cup of lean turkey + 1/2 cup of brown rice.
Meal 4 5:00pm - 100 grams of chicken + 2 cups of broccoli (drizzled with olive oil)
Meal 5 8:00m - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter

Calories 1566
Fat 41g
Carb 119g
Protein 178g

So this is a typical day of mine at my calorie level, now the fat is a little high - it should probably be at about 20%.

Day 2

Meal 1 8:00am - 2/3 cup Special K Fruit & Yogurt with 1 cup of skim milk (yes...skim)
Meal 2 11:00am - 1 cup of lean turkey + 1/2 cup of beans.
Meal 3 2:00pm - Tuna melt sandwich (1 can of tuna with kraft singles slice and 2 slices of whole wheat bread)
Meal 4 5:00pm - 100 grams of chicken breast with 1/2 cup of 1% cottage cheese and 2 cups of broccoli
Meal 5 8:00pm - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter

Calories 1493
Fat 37g
Carbs 124g
Protein 167g

So this is pretty similar to yesterday's meal, but cereal for breakfast.

Day 3

Meal 1 9:00am - Omellette (4 egg whites+1 whole) with 2 whole wheat toast
Meal 2 12:00pm - 1 can of tuna mixed with fat free tuna + 1/2 cup of brown rice.
Meal 3 3:00pm - 100g of steak + 2 cups of broccoli + 1/2 cup of brown rice
Meal 4 (post workout) 5:00pm - 1 scoop whey protein
Meal 5 6:00pm - 100g of chicken breast + 1/2 cup of brown rice + 1 cup of green beans
Meal 6 9:00pm - 1 scoop whey protein + 1tbsp peanut butter

Calories 1481
Fat 41g
Carb 112g
Protein 170g

Day 4

Meal 1 8:00am - 4 white/1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal
Meal 2 11:00am - 1 can of tuna mixed with fat free mayo + 1 cup of brown rice + 2 cups of broccoli.
Meal 3 1:00pm (post workout) - 1 scoop of whey protein
Meal 4 2:00pm - 100g chicken breast + 1/2 cup of 1% cottage cheese + 1/2 cup of brown rice
Meal 5 5:00pm - 100g chicken breast + 2 cups of green beans + 1/2 cup of brown rice
Meal 6 8:00pm - 1 cup of 1% cottage cheese + 1 tbsp peanut butter

Calories 1554
Fat 31g
Carbs 159g
Protein 162g

Day 5

Meal 1 8:00am - Breakfast Fajita (4 egg whites+1 whole egg with a kraft single and flour tortilla)
Meal 2 11:00am - 100g of chicken + 1 cup of brown rice + 2 cups of green beans
Meal 3 1:00pm (post workout) - 1 scoop of whey protein
Meal 4 2:00pm - 100g of chicken + 2 cups of broccoli + 1 cup of brown rice
Meal 5 5:00pm - 100g of chicken + 2 cups of green beans + 1 cup of brown rice
Meal 6 8:00pm - 1 cup of 1% cottage cheese + 1 tbsp natural peanut butter

Calories 1457
Fats 30g
Carbs 132g
Protein 167g

Day 6

Meal 1 10:00am - 2 sunny side up eggs with 2 whole wheat toast and 1/2 a tomato
Meal 2 1:00pm - 1 scoop whey protein + 1 package of Quaker Wild Berry Medley
Meal 3 3:00pm (post workout) - 1 scoop of whey protein
Meal 4 4:00pm - 100g chicken breast + 1/3 cup mashed potatoes + 1/3 cup 1% cottage cheese + 1 cup lettuce w/ zesty italian dressing
Meal 5 7:00pm - 1 slice of Piller's Black Forest Ham with 1 cup of lettuce
Meal 6 10:00pm - 6 hard boiled eggs (2 whole, 4 whites) + 1 tbsp natural peanut butter

Calories 1613
Fats 61g
Carbs 106g
Proteins 164g

Protein intake for this day could have been a little higher.

Day 7

Meal 1 9:00am - 4 white/1 whole egg scrambled with cooking spray, and 1 package Quaker Wild Berry Oatmeal
Meal 2 12:00pm - Ham sandwich (100g of ham+ 2 slices of whole wheat bread)
Meal 3 3:00pm - 3 chicken wings + 2 cups of broccoli + 1/3 cup of brown rice + 1/2 cup cottage cheese
Meal 4 6:00pm - 1 can of tuna + 2 cups of broccoli
Meal 5 9:00pm - 1 cup of 1% cottage cheese + 1 tbsp of natural peanut butter

Calories 1511
Fats 50g
Carbs 111g
Protein 162g

Again protein should've been a little bit higher this day by about 10g since I'm 172lb and I try to keep protein intake to 1g/ pound of bodyweight.
Important!

If You Want A Successful Seven Day Meal Plan You Must Prepare

This Book Helped Me Build This 7 Day Meal Plan

Your Guide To Making A Meal Plan

There's two versions - one for men and one for women.
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The First Step To Getting The Body You Want Is To Educate Yourself

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  • Reply
    kontrolldkhaos Jan 30, 2012 @ 9:22 pm | delete
    I usually work out at night, sometimes even around midnight. Am I supposed to have a post workout meal or is a soy or whey protein good enough?
  • Reply
    Seriously? Jan 28, 2012 @ 5:46 pm | delete
    I have to ask, how is a cup measured? I only ask because I'm finding it hard to measure turkey in a cup.
  • Reply
    sguerrero2006 Jan 11, 2012 @ 11:48 am | delete
    Yes I do. In a hurry. I always regret that I didn't plan when I am hungry. :)
  • Reply
    thecrabbynook Oct 9, 2011 @ 2:11 pm | delete
    Nice lens. Does this plan work for women too? I try to include a lot of protein and stay away from fat as much as possible.
  • Reply
    Dazouloute Aug 23, 2011 @ 5:29 pm | delete
    It is very important to have a meal plan for your Health, just like having a budget for your finances. It is a Road Map to where you need to be. Dr. James Dazouloute,,,,,,,, Visit my lenses....
  • Reply
    DentalHelper1984 Jul 5, 2011 @ 9:05 am | delete
    Sometimes since we are always on the go but I used to be spot on and count every calorie I took in. lol
  • Reply
    live-long-and-prosper Jan 3, 2011 @ 2:30 pm | delete
    Hi lifelongfitness,
    It is good to see you are staying around the 1500 calorie mark and don't crash on a diet that would be too low. But if you are working out, your muscle mass is probably taking care of a lot of calories just to maintain itself and your calorie intake might be a little on the low side. If you are far under your needed to maintain your body calorie-intake your metabolism might slow down. You should have it checked at a gym (there are these neat little scales that will tell you what your daily calorie intake should be. Please check out my "Manage health and weight: Eat breakfast" lense for more information on undernourishing. For a man, you are a little on the low side on your calorie intake.
  • Reply
    TrishH Feb 19, 2010 @ 8:34 pm | delete
    Meal plans make my life easier. Good tips.
  • Reply
    poddys Mar 9, 2009 @ 2:58 pm | delete
    Nice lens and some good ideas, 5***** I try to plan my meals out around what I have to use up before it goes bad, since I like to eat as much fresh veggies and fruit as possible. Cost is also a factor for me, as I am currently out of work and need to take care of finances. Eating fresh food rather than processed does work out cheaper.
  • Reply
    Jul 29, 2008 @ 5:14 am | delete
    I'll try it 100%! 5*
  • Reply
    KimGiancaterino Jul 21, 2008 @ 8:10 pm | delete
    Congratulations on your success, and welcome to Culinary Favorites From A to Z.
  • Reply
    FatLoss4-Idiots Jul 19, 2008 @ 7:54 am | delete
    Thanks for writing a good meal plan lens. These meals might seem to be pretty unappetizing, but you'd be surprised how good just basic food like this can taste once you've got all the junk food and unnatural seasonings out of your system.
  • Reply
    lifelongfitness Jul 18, 2008 @ 12:59 pm | delete
    Banjo - Protein is the main building block for your body...your hair, muscle tissue, bones, etc. Having a diet high in protein will help you to maintain your muscle, give you nice moisturized skin, healthy bones, and help you to lose weight
  • Reply
    Jul 15, 2008 @ 6:06 am | delete
    Hey mate

    Interesting, lots of meat and egg, i wouldn't have thought that would be good.

    Cheers Banjo Smyth
  • Reply
    AndyPo Jul 15, 2008 @ 3:02 am | delete
    Excellent. I shall give this a try.
  • Reply
    Jul 14, 2008 @ 10:43 pm | delete
    wow a 7 day meal plan...really a great idea..
    5stars for you...great job buddy... =)
  • Reply
    d-artist Jul 13, 2008 @ 6:24 pm | delete
    Yes, Mike you are right, one must find what works for them...I found what work for me, but need to excercise to really make a difference...5*s
  • Reply
    richgerman Jul 11, 2008 @ 12:06 am | delete
    i assume you are a nutritionist:D ahahah you know a lot about this:) nice expertise:) 5 stars! thanks for the information anyway we learn so far:)

    do you apply law of attraction in your life?
  • Reply
    CliveAnderson Jul 4, 2008 @ 12:45 pm | delete
    A very tasty and worthwhile lens. This really is interesting stuff, it is amazing to see the actual qty that we can consume purely on a 7 day schedule. A real eye opener for me. Thank you.
    Kind Regards
    Clive Anderson
  • Reply
    Webcodes Jul 3, 2008 @ 3:51 pm | delete
    I am glad you lost weight and found something that works for you... with these bad economic times, I am sure a lot of people are gaining weight due to unhealthful eating.
    5* and thank you for visiting my lens!
  • Reply
    enslavedbyfaeries Jul 3, 2008 @ 2:27 am | delete
    Welcome to Squidoo! I think it's great that you found something that works for you, congratulations.
  • Reply
    59rjv Jul 2, 2008 @ 11:31 am | delete
    Great lens. I've been dealing with a weight problem all my life and I've made some major lifestyle changes. I've lost some but need to lose more. I'm getting there. I might incorporate some of your tips. They're great. Definite 5*.
  • Reply
    chefkeem Jul 1, 2008 @ 11:54 pm | delete
    Welcome to Squidoo, Mike. You're off to a great start with this lens. I appreciate you for openly sharing your personal experience. 5*s
  • Reply
    lifelongfitness Jul 1, 2008 @ 6:08 pm | delete
    I think one of the hardest yet beneficial things about health and losing weight is to find out what foods help you lose, and which don't. I noticed that I don't lose weight when I drink too much milk. Now I limit myself to either 1 bowl of cereal a week or none at all - usually none at all, and since making that change i've been losing continuously :)
  • Reply
    ElizabethJeanAllen Jul 1, 2008 @ 5:59 pm | delete
    I've tried a lot of different diets. Some work, some don't. The key, I think, is really wanting to lose. My goal is to make life changes, changes I can live with for good. I'm tired of losing just to gain it back again. I'm glad you found something that works for you.
    5*
    Lizzy
  • Reply
    LauraMarie Jul 1, 2008 @ 5:01 pm | delete
    I am very health conscious and always watch what I eat so luckily I dont have to diet yet!!
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lifelongfitness

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