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
Contents at a Glance
- You might struggle for years to lose that belly fat unless you know this secret
- If You Want A Successful 7 Day Meal Planner You Must Prepare
- This Book Helped Me Build This 7 Day Meal Plan
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
You might struggle for years to lose that belly fat unless you know this secret
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.
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.
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
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
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
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.
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.
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.
If You Want A Successful 7 Day Meal Planner 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.
The Body Sculpting Bible for Men, Revised Edition: The Way to Physical Perfection
Avg. Customer Rating: 
Amazon Price: $13.57 (as of 12/10/2009) 
Usually ships in 24 hours
The Body Sculpting Bible for Women, Revised Edition: The Way to Physical Perfection
Avg. Customer Rating: 
Amazon Price: $13.57 (as of 12/10/2009)
Usually ships in 24 hours
Check out this article (click on the image)
The First Step To Getting The Body You Want Is To Educate Yourself
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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?
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- FitSteph FitSteph Mar 26, 2009 @ 3:38 pm
- 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!
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- FitSteph FitSteph Mar 24, 2009 @ 3:48 pm
- 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!
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- poddys poddys Mar 9, 2009 @ 2:58 pm
- 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.
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- EternalFlame EternalFlame Feb 12, 2009 @ 3:15 am
- Very informative lens - 5*. Feel free to visit my new lens Everything About Easter
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- alicesy alicesy Aug 1, 2008 @ 3:55 am
- 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.
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- Dr_Joe Dr_Joe Jul 31, 2008 @ 2:00 am
- 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.
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- health_advisor health_advisor Jul 29, 2008 @ 8:39 pm
- 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.
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- Jul 29, 2008 @ 5:14 am
- I'll try it 100%! 5*
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- KimGiancaterino KimGiancaterino Jul 21, 2008 @ 8:10 pm
- Congratulations on your success, and welcome to Culinary Favorites From A to Z.
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- FatLoss4-Idiots FatLoss4-Idiots Jul 19, 2008 @ 7:54 am
- 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.
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- lifelongfitness lifelongfitness Jul 18, 2008 @ 12:59 pm
- 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
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- banjo banjo Jul 15, 2008 @ 6:06 am
- Hey mate
Interesting, lots of meat and egg, i wouldn't have thought that would be good.
Cheers Banjo Smyth
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- AndyPo AndyPo Jul 15, 2008 @ 3:02 am
- Excellent. I shall give this a try.
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- Matthew_Ferry Matthew_Ferry Jul 14, 2008 @ 10:43 pm
- wow a 7 day meal plan...really a great idea..
5stars for you...great job buddy... =)
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- d-artist d-artist Jul 13, 2008 @ 6:24 pm
- 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
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- richgerman richgerman Jul 11, 2008 @ 12:06 am
- 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?
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- CliveAnderson CliveAnderson Jul 4, 2008 @ 12:45 pm
- 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
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- Webcodes Webcodes Jul 3, 2008 @ 3:51 pm
- 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!
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- enslavedbyfaeries enslavedbyfaeries Jul 3, 2008 @ 2:27 am
- Welcome to Squidoo! I think it's great that you found something that works for you, congratulations.
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- 59rjv 59rjv Jul 2, 2008 @ 11:31 am
- 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*.
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- chefkeem chefkeem Jul 1, 2008 @ 11:54 pm
- 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
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- lifelongfitness lifelongfitness Jul 1, 2008 @ 6:08 pm
- 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 :)
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- ElizabethJeanAllen ElizabethJeanAllen Jul 1, 2008 @ 5:59 pm
- 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
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- LauraMarie LauraMarie Jul 1, 2008 @ 5:01 pm
- I am very health conscious and always watch what I eat so luckily I dont have to diet yet!!
by lifelongfitness
Here is a guide for setting up a 7 Day Meal Planner. You can follow my blog at Lifelong Fitness Tips
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