7 Day Meal Planner. Discover How To Plan For 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. Now my plan includes a lot of oatmeal, brown rice and tuna (a lot of low fat high protein foods). It's healthy, delicious, fast and easy. It will also be a step towards lowering cholesterol

A 7 Day Meal Planner Will Help Reduce Cheat Meals 

Losing weight can be a tough task. If you educate your self, stay determined, and have a healthy meal plan then you are on your way to success. Here's a look at my 7 day meal plan

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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%, but I will probably still lose weight at this level.

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.

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If You Want A Successful 7 Day Meal Planner You Must Prepare

A Little About Me And How A 7 Day Meal Plan Helped Me 

Ok, so who am I? My name is Mike, and I've been eating healthy for 2 years now, and went from an overweight 210lb to 173lb. Now you might be thinking "Ok, but two years is quite a bit of time." It is. I will admit it is hard to Lose weight. A lot of times I would fall off my diet, and tried many types of diets - now I found one that works (with foods similar to the ones above), and I consistently lose 1-3lb per week.

More Information On Setting Up A 7 Day Meal Plan 

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Do You Struggle With Planning Your Meals? 

Has This Guide Helped You To Make A Plan For Action?

Lensmaster

FitSteph

Wow what a great lens. And if anyone is looking for workout programs This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!

ReplyPosted March 26, 2009

Lensmaster

FitSteph

Wow what a great lens. And if anyone is looking for some healthy meal plans This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!

ReplyPosted March 24, 2009

poddys wrote...

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.

ReplyPosted March 09, 2009

EternalFlame wrote...

Very informative lens - 5*. Feel free to visit my new lens Everything About Easter

ReplyPosted February 12, 2009

alicesy wrote...

Excellent Lens. I like the quality insight you have provided here about 7 Day Meal Plan. "How I Lost 12lb In 4 Weeks!". Keep up the good work.

Please check out my Police Jobs Blog.

ReplyPosted August 01, 2008

Dr_Joe wrote...

Very informative.
Great lens. Rated it 5 stars.
Feel free to visit Weight Loss Diet Advice | Diet Plans | Diet Pills
because a healthy body is an investment.

ReplyPosted July 31, 2008

health_advisor wrote...

Very informative.
Great lens. Rated it 5 stars.
Feel free to visit Weight Loss Diet Advice | Diet Plans | Diet Pills
because a healthy body is an investment.

ReplyPosted July 29, 2008

Lensmaster

I'll try it 100%! 5*

ReplyPosted July 29, 2008

KimGiancaterino wrote...

Congratulations on your success, and welcome to Culinary Favorites From A to Z.

ReplyPosted July 21, 2008

FatLoss4-Idiots wrote...

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.

ReplyPosted July 19, 2008

lifelongfitness wrote...

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

ReplyPosted July 18, 2008

banjo wrote...

Hey mate

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

Cheers Banjo Smyth

ReplyPosted July 15, 2008

AndyPo wrote...

Excellent. I shall give this a try.

ReplyPosted July 15, 2008

Matthew_Ferry wrote...

wow a 7 day meal plan...really a great idea..
5stars for you...great job buddy... =)

ReplyPosted July 14, 2008

d-artist wrote...

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

ReplyPosted July 13, 2008

richgerman wrote...

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?

ReplyPosted July 11, 2008

CliveAnderson wrote...

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

ReplyPosted July 04, 2008

Webcodes wrote...

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!

ReplyPosted July 03, 2008

enslavedbyfaeries wrote...

Welcome to Squidoo! I think it's great that you found something that works for you, congratulations.

ReplyPosted July 03, 2008

59rjv wrote...

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*.

ReplyPosted July 02, 2008

chefkeem wrote...

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

ReplyPosted July 01, 2008

lifelongfitness wrote...

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 :)

ReplyPosted July 01, 2008

ElizabethJeanAllen wrote...

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

ReplyPosted July 01, 2008

LauraMarie wrote...

I am very health conscious and always watch what I eat so luckily I dont have to diet yet!!

ReplyPosted July 01, 2008