7 Day Diet Plan for Weight Loss

Embark on the 7 Day Diet Chart for Weight Loss to help shed those extra pounds and lead you towards a healthier lifestyle. This diet plan is not just about counting calories but a food journey that blends nutritional knowledge with mouth-watering dishes. You will enjoy meals that not only tantalize your taste buds but also help you achieve your weight loss goals. This week-long adventure is designed to be your culinary wingman, helping you say goodbye to unwanted weight without compromising flavour. Get ready to enter a world where every meal is a step towards a healthier lifestyle, with a side of sass and a sprinkle of deliciousness!

Can 7 Day Weight Loss Diet Plan help to Lose Weight?

Yes, the 7 Day Diet Plan for Weight Loss can help you lose weight. 7 day diet plan can help you get started with the weight loss but one shouldn’t expect significant weight loss to happen in a week as that is not a healthy way of losing weight. The diet’s restrictive nature and emphasis on high-fibre and zero calorie foods can lead to a significant reduction in caloric intake, resulting in quick initial weight loss.

Here are some of the reasons why the 7 days diet plan for weight loss may be effective;

  • It is low in calories. The diet limits your calorie intake to around 1,000 calories per day.
  • It is high in fibre. Fibre helps you feel full and satisfied, which can help you eat less.
  • It eliminates processed foods. Processed foods are often high in calories and low in nutrients. The 7 days diet plan for weight loss eliminates processed foods, which can help you lose weight and improve your overall health.

7 Day Diet Chart for Weight Loss – Day Wise

Embark on a week-long culinary journey with our 7 Day Diet Chart for Weight Loss. This plan combines traditional Indian flavors with balanced nutrition to help you shed those extra kilos while enjoying a diverse range of delicious and healthy meals. From aromatic breakfasts to hearty dinners, each day is crafted to bring you closer to your weight loss goals, the Indian way.

Day 1 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Moong dal cheela with mint chutney.
  • Lunch: Brown rice with rajma curry and a side of cucumber salad.
  • Evening Snack: Handful of roasted chana (chickpeas).
  • Dinner: Grilled tandoori chicken with mixed vegetable salad.
Breakfast Lunch Evening Snack Dinner
Moong dal cheela with mint chutney. Brown rice with rajma curry and a side of cucumber salad.

 

Handful of roasted chana (chickpeas) Grilled tandoori chicken with mixed vegetable salad

 

Day 2 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Idli with sambar and a small serving of coconut chutney.
  • Lunch: Whole wheat roti with palak paneer.
  • Evening Snack: Green tea and a bowl of fresh fruit salad.
  • Dinner: Chana masala with basmati rice and cucumber raita.
Breakfast Lunch Evening Snack Dinner
Idli with sambar and a small serving of coconut chutney Whole wheat roti with palak paneer Green tea and a bowl of fresh fruit salad.

 

Chana masala with basmati rice and cucumber raita

 

Day 3 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Poha with peanuts and a slice of lemon.
  • Lunch: Vegetable pulao with cucumber raita.
  • Evening Snack: A cup of masala chai with two digestive biscuits.
  • Dinner: Grilled fish with stir-fried vegetables.
Breakfast Lunch Evening Snack Dinner
Poha with peanuts and a slice of lemon Vegetable pulao with cucumber raita A cup of masala chai with two digestive biscuits Grilled fish with stir-fried vegetables

 

Day 4 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Dalia (broken wheat) upma with mixed vegetables.
  • Lunch: Chapati with dal tadka and steamed broccoli.
  • Evening Snack: Buttermilk (chaas) with a sprinkle of roasted cumin powder.
  • Dinner: Paneer tikka with mint chutney.
Breakfast Lunch Evening Snack Dinner
Dalia (broken wheat) upma with mixed vegetables Chapati with dal tadka and steamed broccoli Buttermilk (chaas) with a sprinkle of roasted cumin powder Paneer tikka with mint chutney

 

Day 5 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Besan (gram flour) chilla with coriander chutney.
  • Lunch: Brown rice biryani with mixed veggies and a side of cucumber salad.
  • Evening Snack: Sliced cucumber and carrots.
  • Dinner: Mixed vegetable soup with two multigrain toasts.
Breakfast Lunch Evening Snack Dinner
Besan (gram flour) chilla with coriander chutney Brown rice biryani with mixed veggies and a side of cucumber salad Sliced cucumber and carrots Mixed vegetable soup with two multigrain toasts

 

Day 6 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Oats porridge with sliced almonds and a hint of honey.
  • Lunch: Quinoa salad with chickpeas, tomatoes, cucumber, and lemon dressing.
  • Evening Snack: A cup of green tea and a small bowl of roasted makhana (fox nuts).
  • Dinner: Tofu and vegetable stir-fry with a side of brown rice.
Breakfast Lunch Evening Snack Dinner
Oats porridge with sliced almonds and a hint of honey Quinoa salad with chickpeas, tomatoes, cucumber, and lemon dressing A cup of green tea and a small bowl of roasted makhana (fox nuts) Tofu and vegetable stir-fry with a side of brown rice

 

Day 7 of the 7 Day Diet Chart for Weight Loss:

  • Breakfast: Mixed fruit smoothie or you can try the morning drinks for weight loss.
  • Lunch: Chapati with pumpkin sabzi and a side of beetroot salad.
  • Evening Snack: Herbal tea with a handful of sunflower seeds.
  • Dinner: Egg curry with two chapatis.
Breakfast Lunch Evening Snack Dinner
Mixed fruit smoothie Chapati with pumpkin sabzi and a side of beetroot salad Herbal tea with a handful of sunflower seeds Egg curry with two chapatis

 

7-Day Diet Chart:

Day Breakfast Lunch Evening Snack Dinner
1 Moong dal cheela Brown rice with rajma Roasted chana Tandoori chicken with salad
2 Idli with sambar Roti with palak paneer Fruit salad Chana masala with rice
3 Poha Vegetable pulao Masala chai with biscuits Grilled fish with vegetables
4 Dalia upma Chapati with dal Buttermilk (chaas) Paneer tikka with roti
5 Besan chilla Veg biryani Cucumber and carrots Veg soup with toasts
6 Oats porridge Quinoa chickpea salad Green tea with makhana Tofu stir-fry with rice
7 Fruit smoothie Chapati with pumpkin sabzi Herbal tea with sunflower seeds Egg curry with chapatis

List of Foods to Eat on 7 days Weight Loss Diet Plan

Here is a list of Foods that you must include in your 7 Day Weight Loss Diet Plan ; 

  1. Fruits
  2. Vegetables
  3. Eggs
  4. Dairy Products
  5. Whole Grains
  6. Lean Meats and Fishes

1. Fruits

Include a variety of fruits like apples, berries, citrus fruits, melons, and bananas. They provide natural sugars, vitamins, minerals, and dietary fibre that aid digestion and keep you satisfied.

2. Vegetables

Incorporate a range of colourful vegetables such as leafy greens, peppers, carrots, broccoli, and tomatoes. These are low in calories, high in fibre, and packed with essential nutrients, supporting weight loss and overall health.

3. Eggs

Eggs are an excellent protein source that helps maintain muscle mass during weight loss. They’re versatile and can be prepared in various ways, offering essential amino acids and nutrients.

4. Dairy Products

Choose low-fat or Greek yoghurt, as well as milk or fortified plant-based alternatives. Dairy products provide calcium, vitamin D, and protein, contributing to bone health and overall nutrition.

5. Whole Grains

Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread. These complex carbohydrates provide sustained energy, fibre, and essential nutrients.

6. Lean Meats and Fishes

Include lean protein sources such as skinless chicken, turkey, and lean cuts of beef, as well as fatty fish like salmon, mackerel, and trout. Lean meats provide protein without excess saturated fat, while fatty fish offer omega-3 fatty acids for heart health.

By incorporating these must-include foods, your 7 days diet plan for weight loss can offer a well-rounded and balanced intake that supports both weight loss and overall well-being.

List of Foods to Avoid on 7 days Weight Loss Diet Plan

Here is the list of foods that you must avoid in the 7 days diet plan for weight loss; 

  1. Sugary Beverages
  2. Baked Foods
  3. Fried Foods
  4. Processed Foods
  5. Processed Meat
  6. Starchy Vegetables and Carb Fruits

1. Sugary Beverages

Avoid drinks like soda, fruit juices, and sugary energy drinks. These are high in added sugars and provide empty calories, leading to weight gain and blood sugar spikes.

2. Baked Foods

Pastries, cookies, and other baked goods often contain refined flour and added sugars. They lack essential nutrients and can contribute to excess calorie intake. Hence you should avoid these during 7 Day Weight Loss Diet Plan . 

3. Fried Foods

Steer clear of deep-fried items like fried chicken, French fries, and fried snacks. These are high in unhealthy fats and can significantly increase calorie consumption while you’re following the 7 day diet plan for weight loss. 

4. Processed Foods

Processed foods, such as packaged snacks, sugary cereals, and ready-to-eat meals, tend to be high in sodium, unhealthy fats, and additives. They offer limited nutritional value and may hinder weight loss efforts.

5. Processed Meat

Avoid processed meats like sausages, bacon, and deli meats. They are often high in sodium and unhealthy fats, and their consumption has been associated with health risks.

6. Starchy Vegetables and Carb Fruits

Limit starchy vegetables like potatoes, corn, and peas, as well as high-carb fruits like bananas and grapes. While these foods have nutritional value, they can contribute to higher carbohydrate intake beyond the 7 day diet plan for weight loss and hinder weight loss progress.

By avoiding these foods during your 7 Day Weight Loss Diet Plan, you can create a more supportive dietary environment for weight loss and overall health.

Health Benefits of following a 7 Day Diet Plan for Weight Loss

While people are mostly centred around how to lose weight in 7 days, it is equally important to know that a 7 days diet plan for losing weight can provide many other advantages. Here are six advantages of following a diet plan for weight loss:

  1. Weight Loss
  2. Improved Heart Health
  3. Increased Energy
  4. Better Blood Sugar Regulation
  5. Better Mental Health
  6. Better Sleep Quality

1. Weight Loss

The primary goal of the 7 days diet plan for weight loss is evident in its name. By creating a calorie deficit and promoting the consumption of nutrient-dense foods, this plan helps you lose weight within a short period. Shedding excess weight can alleviate strain on joints, improve mobility, and enhance overall body confidence.

2. Improved Heart Health

The emphasis on whole foods, such as fruits, vegetables, and lean proteins, mentioned in the 7 day diet plan for weight loss contributes to improved heart health. These foods are typically low in saturated fats and high in dietary fibre, which can help lower cholesterol levels and reduce the risk of heart disease.

3. Increased Energy

The inclusion of complex carbohydrates in the diet, like whole grains and starchy vegetables, provides a sustained source of energy. This steady release of glucose can prevent energy crashes and help individuals feel more alert and energized throughout the day.

4. Better Blood Sugar Regulation

The diet’s focus on fibre-rich foods and controlled carbohydrate intake can lead to better blood sugar regulation. Fibre slows down the absorption of sugar, preventing rapid spikes and crashes in blood glucose levels, which is beneficial for individuals with or at risk of type 2 diabetes.

5. Better Mental Health

The consumption of nutrient-rich foods, including those high in antioxidants and essential vitamins, positively impacts mental health. Antioxidants combat oxidative stress, while vitamins like B vitamins and omega-3 fatty acids contribute to brain function and mood regulation.

6. Better Sleep Quality

A balanced diet with adequate nutrients can promote better sleep quality. Nutrients like magnesium and tryptophan, found in foods such as nuts, seeds, and lean proteins, are associated with improved sleep patterns and relaxation.

How to follow a 7 Day Diet Plan for Weight Loss?

Following a 7 days diet plan for weight loss needs some preparation. You need to understand how to do it right and remember that it’s a short-term plan, so you’ll still need healthy habits for the long run. Let us see how can you make the most out of this diet plan for weight loss in 7 days; 

  1. Consider Your Goals
  2. Evaluate Your Lifestyle
  3. Consult with a Healthcare Professional
  4. Look for Balanced Plans
  5. Consider Long-Term Sustainability

1. Consider Your Goals

Determine your weight loss goals and expectations. The diet plan for weight loss in 7 days is known for rapid short-term weight loss, so ensure it aligns with your objectives.

2. Evaluate Your Lifestyle

Assess your daily routine, work commitments, and social activities. Choose a week when you can commit to the diet’s requirements without excessive disruptions.

3. Consult With A Healthcare Professional

Before embarking on any significant dietary changes, especially a restrictive plan like the GM Diet, carry out exercises to lose weight and consult a healthcare professional. They can provide personalized advice based on your health status and needs.

4. Look For Balanced Plans

While the GM Diet is short-term, aims for balance within its constraints. Opt for whole, nutrient-dense foods to ensure you’re getting a variety of essential nutrients during the week.

5. Consider Long-Term Sustainability

Remember that the GM Diet is not meant for long-term use. Consider how you’ll transition to a balanced and sustainable weight loss diet once the week is over. Focus on building healthy habits that support your long-term well-being.

How to maintain weight after finishing 7 Days Diet for Weight Loss?

After you’ve completed your 7 Day Weight Loss Diet Plan follow these steps to make sure you don’t gain back the lost weight:-

Step 1: Continue to follow a well-balanced diet that contains a range of fruits, vegetables, whole grains, lean proteins, and healthy fats to maintain your healthy eating habits. Avoid consuming too many processed, high-calorie foods. Consider your portion proportions and try not to overeat.

Step 2: Drink enough water throughout the day which might assist you in preserving your weight. You can feel fuller faster, eat fewer unhealthy snacks, and promote digestion by drinking water.

Step 3: Include regular exercise in your daily routine. Aim for 150 minutes or more per week of moderate-intensity aerobic exercise, such as brisk walking or cycling. Include strength training workouts as well to add muscle mass, which can increase metabolism.

Step 4: Regularly monitor your weight, but try not to become fixated on it. To keep track of any changes and take appropriate action if you observe any substantial swings, weigh yourself once a week or once a month.

Step 5: Pay attention to your hunger cues and eat slowly to cultivate mindful eating. Stay away from emotional eating and pay attention to your body’s hunger and fullness signals. Eat gently, enjoy each bite, and keep your attention focused on your food and you can also include the 2000 calorie diet plan in your regime.

Step 6: Continue to hold yourself responsible for the foods you choose to eat and the exercise you do. Keep a food diary, monitor your physical activity, and, if necessary, get assistance from a dietician, nutritionist, or fitness expert.

While the 7 days diet plan for weight loss can be effective, it’s important to make sustainable lifestyle changes for long-term success and also follow some weight loss tips. Following these key pointers can help you sustain the results that you’ve achieved from following a 7 days diet plan for weight loss for females or males.

What is a GM Diet Plan?

The GM weight loss plan or General Motor diet plan is designed for 7 days and guides you to eat only particular fruits for weight loss to help you shed at least 6.8kg (which is 15 pounds). Let us look at the answers to specific questions that will help you understand the aspects of the GM diet plan with clarity! 

  1. Principle Of GM Diet Plan
  2. Purpose Of GM Diet Plan
  3. Who Should Follow the GM Diet Plan?
  4. Who Should Avoid GM Diet Plan?

1. Principle Of GM Diet

The 7 day diet plan for weight loss is about eating specific foods to help you lose weight and detox your body in a week.

2. Purpose Of GM Diet

The 7 Day Weight Loss Diet Plan is designed to help you quickly lose weight in just a week, but it’s not suitable for those with health issues.

3. Who Should Follow The GM Diet?

If you want to lose weight fast for a short time, the GM Diet might interest you, but consider talking to a professional or a doctor first.

4.Who Should Avoid GM Diet?

If you’re pregnant, breastfeeding, have health problems, or want to lose weight steadily and safely, it’s better to avoid the GM Diet.

7 Day GM Diet Plan for Weight Loss

If you want to lose weight, try our 7 Day GM Diet Plan for Weight Loss. Start each day with a healthy smoothie, then have a salad with grilled meat for lunch. Have a soup for dinner. For snacks, choose nuts and fruits. Mix different flavours and nutrients daily for a balanced and delicious diet. This will help you reach your weight loss goals.

Day 1 GM Diet Plan For Weight Loss – Fruits

Here’s what you shall eat in the day 1 in the 7 Day GM Diet Plan for Weight Loss- 

Breakfast: 

  • 1 medium-sized banana 
  • 1 cup of mixed berries 
  • 1 small apple 

Snacks: 

  • 1 small orange 
  • 1 kiwi 

Lunch: 

  • 1 cup of watermelon cubes
  • 1 cup of pineapple chunks 
  • 1 cup of mango slices 
  • 1 cup of sliced strawberries 
  • 1 tablespoon of lime juice for dressing 

Snack: 

  • 1 pear 
  • 1 small peach 

Dinner: 

  • 1 cup of mixed greens 
  • 1 cup of sliced grapes
  • 1 medium-sized pear 
  • 1 medium-sized peach
  • 1 tablespoon of chopped almonds
  • 1 tablespoon of dried cranberries (36 calories)
  • 1 tablespoon of balsamic vinaigrette (149 calories)
Time  Meal  What to Eat 
7:00 AM  Breakfast 1 medium-sized banana

1 cup of mixed berries

1 small apple

10:00 AM Mid-Morning Snacks 1 small orange 

1 kiwi

1:00 PM Lunch  Mixed Fruits Salad- 

1 cup of watermelon cubes

1 cup of pineapple chunks

1 cup of mango slices

1 cup of sliced strawberries

1 tablespoon of lime juice for dressing

4:00 PM Evening Snacks  1 pear

1 small peach

8:00 PM  Dinner  1 cup of mixed greens

1 cup of sliced grapes 

1 medium-sized pear 

1 medium-sized peach 

1 tablespoon of chopped almonds

1 tablespoon of dried cranberries 

1 tablespoon of balsamic vinaigrette 

Day 2 GM Diet Plan For Weight Loss – Vegetables

Here’s what you shall eat in the day 2 diet plan for weight loss in 7 days- 

Breakfast: Vegetable scramble- 

  • 1 cup of chopped spinach
  • 1/2 cup of diced bell peppers 
  • 1/2 cup of diced tomatoes 
  • 1/4 cup of diced onions 
  • 2 medium-sized mushrooms, sliced 
  • 3 large eggs 

Snacks: Sliced cucumber and carrot sticks with hummus-

  • 2 small cucumbers 
  • 1 medium carrot 
  • 2 tablespoons of hummus 

Lunch: Grilled vegetable salad- 

  • 1 cup of mixed greens 
  • 1 medium-sized zucchini, sliced and grilled 
  • 1 medium-sized eggplant, sliced and grilled 
  • 1/2 cup of cherry tomatoes, halved
  • 1/4 cup of red onion, thinly sliced
  • 1/4 cup of bell peppers, sliced 
  • 2 tablespoons of balsamic vinaigrette

Snacks: Celery and bell pepper sticks with yoghurt dip-

  • 2 medium-sized celery stalks 
  • 1/2 medium bell pepper 
  • 1/4 cup of plain Greek yoghurt 

Mix in herbs and spices for flavour.

Dinner: Vegetable stir-fry- 

  • 1 cup of broccoli florets 
  • 1/2 cup of sliced carrots 
  • 1/2 cup of snow peas 
  • 1/2 cup of sliced bell peppers 
  • 1/4 cup of sliced onions
  • 1/4 cup of sliced mushrooms 
  • 1 tablespoon of olive oil 
  • 2 tablespoons of low-sodium soy sauce

Serve over 1/2 cup of cooked quinoa

Time  Meal  What to Eat 
7:00 AM  Breakfast Vegetable scramble- 

1 cup of chopped spinach

1/2 cup of bell peppers

1/2 cup of tomatoes

1/4 cup of onions 

2 medium-sized mushrooms

3 large eggs

Add herbs and spices of your choice

10:00 AM Mid-Morning Snacks Sliced cucumber and carrot sticks with hummus- 

2 small cucumbers 

1 medium carrot 

2 tablespoons of hummus

1:00 PM Lunch  Grilled vegetable salad- 

1 cup of mixed greens 

1 medium-sized zucchini

1 medium-sized eggplant

1/2 cup of cherry tomatoes, 

1/4 cup of red onion

1/4 cup of bell peppers

2 tablespoons of balsamic vinaigrette 

4:00 PM Evening Snacks  Celery and bell pepper sticks with yoghurt dip- 

2 medium-sized celery stalks 

1/2 medium bell pepper 

1/4 cup of plain Greek yoghurt 

Mix in herbs and spices for flavour

8:00 PM  Dinner  Vegetable stir-fry- 

1 cup of broccoli florets 

1/2 cup of carrots 

1/2 cup of snow peas 

1/2 cup of bell peppers

1/4 cup of onions

1/4 cup of mushrooms 

1 tablespoon of olive oil

2 tablespoons of low-sodium soy sauce

Serve over 1/2 cup of cooked quinoa 

Day 3 GM Diet Plan For Weight Loss – Fruits And Vegetables

Here’s what you shall eat in the day 3 diet plan for weight loss in 7 days- 

Breakfast: Mixed fruit bowl-

  • 1 medium banana 
  • 1/2 cup of mixed berries 
  • 1 small apple 
  • Optional: Sprinkle chia seeds for extra fibre and nutrients

Snacks: Veggie sticks with salsa-

  • 1 cup of carrot and cucumber sticks 
  • 1/4 cup of fresh tomato salsa 

Lunch: Grilled vegetable salad-

  • 2 cups of mixed greens 
  • 1/2 cup of grilled zucchini and eggplant 
  • 1/4 cup of diced red onion 
  • 1/4 cup of diced bell peppers 
  • 1/4 cup of cherry tomatoes, halved 
  • 1/4 cup of sliced cucumber 
  • 1/4 cup of sliced avocado
  • 2 tablespoons of balsamic vinaigrette

Snacks: Fresh fruit plate- 

  • 1 small orange 
  • 1 small pear 

Dinner: Stir-fried vegetable medley-

  • 1 cup of broccoli florets 
  • 1/2 cup of sliced bell peppers 
  • 1/2 cup of snap peas 
  • 1/2 cup of sliced mushrooms 
  • 1/4 cup of sliced onions 
  • 1/4 cup of sliced carrots 
  • 1 tablespoon of olive oil 
  • 2 tablespoons of low-sodium soy sauce 
  • Serve over 1/2 cup of cooked quinoa
Time  Meal  What to Eat 
7:00 AM  Breakfast Mixed fruit bowl:

1 medium banana 

1/2 cup of mixed berries 

1 small apple

Optional: Sprinkle chia seeds for extra fibre and nutrients

10:00 AM Mid-Morning Snacks Veggie sticks with salsa:

1 cup of carrot and cucumber sticks

1/4 cup of fresh tomato salsa

1:00 PM Lunch  Grilled vegetable salad:

2 cups of mixed greens 

1/2 cup of grilled zucchini and eggplant 

1/4 cup of diced red onion

1/4 cup of diced bell peppers

1/4 cup of cherry tomatoes, halved

1/4 cup of sliced cucumber

1/4 cup of sliced avocado

2 tablespoons of balsamic vinaigrette

4:00 PM Evening Snacks  Fresh fruit plate:

1 small orange

1 small pear 

8:00 PM  Dinner  Stir-fried vegetable medley:

1 cup of broccoli florets 

1/2 cup of sliced bell peppers 

1/2 cup of snap peas

1/2 cup of sliced mushrooms 

1/4 cup of sliced onions 

1/4 cup of sliced carrots

1 tablespoon of olive oil

2 tablespoons of low-sodium soy sauce 

Serve over 1/2 cup of cooked quinoa

Day 4 GM Diet Plan For Weight Loss – Bananas And Milk

Here’s what you shall eat in the day 4 diet plan for weight loss in 7 days- 

Breakfast: Banana smoothie-

  • 2 medium bananas 
  • 1 cup of skim milk 
  • Blend the bananas and milk together for a creamy smoothie.

Snacks: Banana slices with milk:

  • 1 medium banana 
  • 1/2 cup of skim milk 
  • Slice the banana and enjoy it with a glass of milk.

Lunch: Banana and milk porridge- 

  • 2 medium bananas 
  • 1 cup of skim milk 
  • 1/4 cup of rolled oats 
  • Combine the milk and oats in a pot, heat until thickened, and then add sliced bananas.

Snacks: Banana and milk smoothie-

  • 1 medium banana 
  • 1/2 cup of skim milk 
  • Blend the banana and milk to make a refreshing smoothie.

Dinner: Banana and milk pudding- 

  • 2 medium bananas 
  • 1/2 cup of skim milk 
  • Dash of cinnamon 
  • Mash the bananas and mix them with milk to create a creamy pudding. Sprinkle with cinnamon if desired.
Time  Meal  What to Eat 
7:00 AM  Breakfast Banana smoothie-

2 medium bananas 

1 cup of skim milk 

Blend the bananas and milk together for a creamy smoothie.

10:00 AM Mid-Morning Snacks Banana slices with milk- 

1 medium banana 

1/2 cup of skim milk. 

Slice the banana and enjoy it with a glass of milk.

1:00 PM Lunch  Banana and milk porridge:

2 medium bananas 

1 cup of skim milk

1/4 cup of rolled oats Combine the milk and oats in a pot, heat until thickened, and then add sliced bananas. 

4:00 PM Evening Snacks  Banana and milk smoothie:

1 medium banana

1/2 cup of skim milk 

Blend the banana and milk to make a refreshing smoothie.

8:00 PM  Dinner  Banana and milk pudding:

2 medium bananas 

1/2 cup of skim milk 

Dash of cinnamon (optional).

Mash the bananas and mix them with milk to create a creamy pudding. Sprinkle with cinnamon if desired

Day 5 GM Diet Plan For Weight Loss – Meat

Here’s what you shall eat in the day 5 diet plan for weight loss in 7 days- 

Breakfast: Scrambled eggs with chicken:

  • 3 large eggs 
  • 3 ounces of grilled chicken breast 
  • Cook the eggs and chicken breast together for a protein-packed start.

Snacks: Beef jerky- 

  • 1 ounce of lean beef jerky 
  • Look for varieties with lower sodium content

Lunch: Turkey and cheese wrap-

  • 3 ounces of sliced turkey breast 
  • 2 slices of cheese 
  • Lettuce leaves for wrapping 
  • Roll the turkey and cheese in the lettuce leaves.

Snacks: Pork sausage- 

  • 2 pork sausages 
  • Choose lean options and avoid excessive sodium.

Dinner: Grilled fish- 

  • 4 ounces of grilled fish (such as salmon or cod) 
  • Season with herbs and lemon for flavour.
  • Steamed broccoli 
Time  Meal  What to Eat 
7:00 AM  Breakfast Scrambled eggs with chicken:

3 large eggs 

3 ounces of grilled chicken breast 

Cook the eggs and chicken breast together for a protein-packed start.

10:00 AM Mid-Morning Snacks Beef jerky:

1 ounce of lean beef jerky 

Look for varieties with lower sodium content

1:00 PM Lunch  Turkey and cheese wrap:

3 ounces of sliced turkey breast

2 slices of cheese 

Lettuce leaves for wrapping 

Roll the turkey and cheese in the lettuce leaves.

4:00 PM Evening Snacks  Pork sausage:

2 pork sausages

Choose lean options and avoid excessive sodium.

8:00 PM  Dinner  Grilled fish:

4 ounces of grilled fish

Season with herbs and lemon for flavour.

Steamed broccoli 

Day 6 GM Diet Plan For Weight Loss – Meat And Vegetables

The Day 6 Menu of the 7 Day Weight Loss Diet Plan-

Breakfast: Vegetable and sausage scramble- 

  • 2 large eggs 
  • 1/4 cup of diced bell peppers 
  • 1/4 cup of diced onions
  • 2 cooked pork sausages, sliced 
  • Cook the vegetables and sausage in a non-stick pan, then add beaten eggs and scramble.

Snacks: Sliced turkey and cucumber-

  • 2 ounces of sliced turkey breast 
  • 1/2 cup of sliced cucumber 

Lunch: Grilled chicken and vegetable salad- 

  • 4 ounces of grilled chicken breast 
  • 2 cups of mixed greens 
  • 1/2 cup of sliced cherry tomatoes 
  • 1/4 cup of sliced red onions 
  • 1/4 cup of sliced bell peppers 
  • 2 tablespoons of balsamic vinaigrette 

Snacks: Beef jerky and carrot sticks- 

  • 1 ounce of beef jerky 
  • 1 medium carrot, cut into sticks 

Dinner: Stir-fried beef and vegetables- 

  • 4 ounces of sliced lean beef 
  • 1 cup of broccoli florets 
  • 1/2 cup of sliced bell peppers 
  • 1/2 cup of snap peas 
  • 1/4 cup of sliced onions 
Time  Meal  What to Eat 
7:00 AM  Breakfast Vegetable and sausage scramble:

2 large eggs

1/4 cup of diced bell peppers 

1/4 cup of diced onions

2 cooked pork sausages, sliced 

Cook the vegetables and sausage in a non-stick pan, then add beaten eggs and scramble.

10:00 AM Mid-Morning Snacks Sliced turkey and cucumber:

2 ounces of sliced turkey breast 

1/2 cup of sliced cucumber 

1:00 PM Lunch  Grilled chicken and vegetable salad:

4 ounces of grilled chicken breast 

2 cups of mixed greens 

1/2 cup of sliced cherry tomatoes

1/4 cup of sliced red onions 

1/4 cup of sliced bell peppers

2 tablespoons of balsamic vinaigrette

4:00 PM Evening Snacks  Beef jerky and carrot sticks:

1 ounce of beef jerky

1 medium carrot, cut into sticks 

8:00 PM  Dinner  Stir-fried beef and vegetables:

4 ounces of sliced lean beef

1 cup of broccoli florets 

1/2 cup of sliced bell peppers 

1/2 cup of snap peas 

1/4 cup of sliced onions 

1/4 cup of sliced carrots 

1 tablespoon of olive oil 

2 tablespoons of low-sodium soy sauce

Serve over 1/2 cup of cauliflower rice

Day 7 GM Diet Plan For Weight Loss – Rice, Fruits And Vegetable Juice

The Day 7 Menu of the 7 Day GM Diet Plan for Weight Loss- 

Breakfast:  Rice porridge- 

  • 1/2 cup of cooked white rice 
  • 1 cup of diluted fruit or vegetable juice (e.g., orange juice, carrot juice)

Snacks: Apple and carrot juice- 

  • 1 medium apple
  • 1 small carrot

Lunch: Vegetable and rice stir-fry- 

  • 1/2 cup of cooked white rice 
  • Assorted mixed vegetables (bell peppers, broccoli, snap peas, etc.) 
  • 1 tablespoon of vegetable oil for cooking 
  • 1/2 cup of diluted fruit or vegetable juice 

Snacks: Mixed fruit juice-

  • 1 small banana 
  • 1/2 small orange 

Dinner: Rice and vegetable soup- 

  • 1/2 cup of cooked white rice 
  • Mixed vegetables (carrots, spinach, onions, etc.) in a clear broth 
  • 1 cup of diluted fruit or vegetable juice
Time  Meal  What to Eat 
7:00 AM  Breakfast Rice porridge:

1/2 cup of cooked white rice.

1 cup of diluted fruit or vegetable juice (e.g., orange juice, carrot juice) 

10:00 AM Mid-Morning Snacks Apple and carrot juice:

1 medium apple

1 small carrot 

1:00 PM Lunch  Vegetable and rice stir-fry:

1/2 cup of cooked white rice 

Assorted mixed vegetables (bell peppers, broccoli, snap peas, etc.) 

1 tablespoon of vegetable oil for cooking 

1/2 cup of diluted fruit or vegetable juice 

4:00 PM Evening Snacks  Mixed fruit juice:

1 small banana

1/2 small orange 

8:00 PM  Dinner  Rice and vegetable soup:

1/2 cup of cooked white rice.

Mixed vegetables in a clear broth

1 cup of diluted fruit or vegetable juice

The plan is divided into seven days, each of which has a different set of food restrictions.

Day 1: Only fruits are allowed.

Day 2: Only vegetables are allowed.

Day 3: Fruits and vegetables are allowed.

Day 4: Bananas and milk are allowed.

Day 5: Only vegetables and brown rice are allowed.

Day 6: Vegetables, brown rice, and lean protein are allowed.

Day 7: Fruits, vegetables, brown rice, and lean protein are allowed.

The calorie intake suggested in the 7 days diet plan for weight loss:

The 7 days diet plan for weight loss suggests daily calorie intake in the range between 1200 to 1500 calories, which is appropriate for most individuals looking to lose weight. The plan includes three meals and two snacks per day, with an emphasis on whole foods, lean proteins, fruits, vegetables,  healthy fats and seeds for weight loss. It is important to drink plenty of water throughout the day to stay hydrated and aid in weight loss.

Read on to learn the best 7 days diet plan for weight loss- 

DAY BREAKFAST SNACKS LUNCH SNACKS DINNER
MONDAY Bananas and Apple  Oranges and Kiwis A variety of fruits like watermelon, apple, mango, etc.  Pear and Samll Peach  Fixed Greens with grapes and pear.
TUESDAY Vegetable Scramble (made with spinach, bell peppers, onions, etc.) Sliced cucumber and carrot sticks with hummus Grilled vegetable salad Celery and bell pepper sticks with yoghurt dip Vegetable stir-fry (made with 

Broccoli, bell peppers, mushrooms, etc.) 

WEDNESDAY Bananas with mixed berries Veggie sticks with salsa Grilled vegetable salad made with red onions, cucumber, avocados, etc.)  Orange and Pears  Stir-fried vegetable medley (made with snap peas, mushrooms, carrots, bell peppers and more) 
THURSDAY Banana Smoothie Banana slices with milk Banana and milk porridge Banana and milk smoothie Banana and milk pudding
FRIDAY Scrambled eggs with chicken Beef jerky Turkey and cheese wrap Pork sausage Grilled fish
SATURDAY Vegetable and sausage scramble Sliced turkey and cucumber Grilled chicken and vegetable salad Beef jerky and carrot sticks Stir-fried beef and vegetables
SUNDAY Rice porridge Apple and carrot juice Vegetable and rice stir-fry (made with bell peppers, broccoli, snap peas, etc.)  Mixed fruit juice Rice and vegetable soup

Essential Nutrients For A 7 Days GM Weight Loss Diet Plan

The 7 days diet plan for weight loss offers a structured approach to achieve rapid weight loss while providing essential nutrients for overall health. This plan revolves around a carefully curated selection of foods, each contributing vital elements that support bodily functions, muscle maintenance, and digestion. Let us look at the essential nutrients that your body gets when following this 7 Day Weight Loss Diet Plan ; 

  1. Protein 
  2. Fibre 
  3. Vitamins and Minerals
  4. Healthy Fats 
  5. Carbohydrates
  6. B Vitamins 

1. Protein

Protein serves as the building block for tissues and muscles. Including adequate protein in your 7 day diet plan for weight loss helps maintain muscle mass while losing weight. Lean protein sources such as skinless chicken, turkey, fish, tofu, lentils, and beans provide essential amino acids that support tissue repair, immune function, and hormone production.

2. Fibre

Fibre is a key player in digestion and weight management. It adds bulk to your diet, promoting a feeling of fullness and reducing overeating. Fibre also aids in maintaining stable blood sugar levels and supports a healthy gut. Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of dietary fibre.

3. Vitamins and Minerals

Vitamins and minerals are essential micronutrients that support various bodily functions. Vitamin A is important for vision and immune health, vitamin C boosts immune function and collagen production, vitamin D supports bone health and immunity, and vitamin E acts as an antioxidant. Minerals like calcium, iron, and potassium contribute to bone health, oxygen transport, and fluid balance.

4. Healthy Fats

Healthy fats are necessary for hormone production, brain health, and absorption of fat-soluble vitamins (A, D, E, K). Include sources like avocados, nuts, seeds, olive oil, and fatty fish (like salmon) in your diet. These fats provide satiety, keeping you full and satisfied.

5. Carbohydrates

Complex carbohydrates are a primary source of energy. They provide a steady release of glucose, preventing energy crashes. Whole grains (oats, quinoa, brown rice), legumes, and starchy vegetables (sweet potatoes, squash) are nutritious carbohydrate choices.

6. B Vitamins

B vitamins, including B6, B12, folate, and riboflavin, play a vital role in energy metabolism, nerve function, and red blood cell production. Whole grains, lean meats, eggs, dairy, and leafy greens are good sources of B vitamins.

Expert Review On the 7 Day GM Diet Plan For Weight Loss

If you are considering trying the 7 days diet plan for weight loss, it is important to talk to your doctor first. They can help you determine if the 7 Day Weight Loss Diet Plan is right and can guide you on how to make sure you are getting the nutrients you need. Although popular, the 7 Day Diet Plan for Weight Loss requires careful consideration for sustainability. It involves a daily focus on specific food groups, starting with fruits, then vegetables, and gradually incorporating different food combinations, including bananas, milk, and a mix of fruits and vegetables. Midway, a feast day with beef and tomatoes is allowed, followed by brown rice, fruit juices, and vegetables. To make this diet more sustainable, it’s crucial to stay hydrated, prepare meals in advance, and listen to your body’s needs, adjusting as necessary. Post-diet, reintroduce other food groups gradually to avoid shocking your system. Portion control remains vital, as overeating even allowed foods can be counterproductive. Light exercise can enhance results, but avoid strenuous activities due to the diet’s low-calorie nature. Remember, the key is moderation and balance to ensure this diet doesn’t just offer temporary results but leads to a healthier lifestyle. The 7 Day Weight Loss Diet Plan can be a quick way on how to lose weight fast, but it is important to make sure you are doing it safely and in a way that is sustainable for you.

References

Bardes, Julie. n.d. “GM foods and the misperception of risk perception.” PubMed. Accessed December 4, 2023. https://pubmed.ncbi.nlm.nih.gov/15028010/.

FAQS

Can I Lose Weight In 7 Days?

Yes, a 7 Day Weight Loss Diet Plan can help you lose weight, especially with a structured and calorie-controlled diet plan like the GM Diet. However, the amount of weight lost can vary depending on factors such as starting weight, metabolism, and adherence to the plan.

What Should I Eat To Lose Weight In 7 Days?

This 7 Day Diet Chart for Weight Loss, focuses on consuming a variety of whole, nutrient-dense foods. Include lean proteins, fruits, vegetables, whole grains, and healthy fats while avoiding sugary and processed foods. Adequate hydration and portion control are also essential.

What Is The Most Effective Diet To Lose Weight?

The effectiveness of a 7 Day Weight Loss Diet Plan varies from person to person. However, diets that prioritize whole foods, create a calorie deficit, and incorporate a balanced mix of macronutrients tend to be effective for weight loss. Consulting a healthcare professional can help determine the best approach for you.

How Can I Lose 5kg In 7 Days?

Losing 5kg in 7 days requires a significant calorie deficit. While the 7 Day Diet Plan for Weight Loss may offer rapid weight loss, it’s important to approach such drastic changes cautiously. Consult a healthcare professional before attempting any extreme weight loss plan.

Can I Slim Down In 7 Days?

This 7 Day Diet Plan for Weight Loss can help you experience some slimming effects due to water loss and reduced glycogen stores, true and sustainable body slimming requires longer-term efforts that include consistent healthy eating, exercises, and lifestyle changes.

How To Lose 10 Kg In 1 Week?

Losing 10kg in just one week is not considered safe or realistic. Any kind of 7 days diet plan for weight loss which claims for rapid weight loss can be harmful to your health. Gradual and steady weight loss is a healthier approach.

What Is The Most Successful 7 Days Diet Plan?

The success of a 7 days diet plan for weight loss depends on individual preferences, needs, and health conditions. The 7 Day Diet Chart for Weight Loss is one option, but its long-term effectiveness and safety are debated. A balanced, varied, and nutrient-dense approach to eating is generally more sustainable and beneficial for overall health. Consulting a healthcare professional before starting any diet plan is recommended.

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