A good weight loss meal plan doesn't require expensive superfoods or complicated recipes. It requires consistency, enough protein, and a moderate calorie deficit — nothing more.

This 7-day plan averages 1,400–1,500 calories per day with 100–130g of protein, which is the sweet spot for losing fat while holding onto muscle.

📋 Table of Contents
  1. How This Plan Works
  2. Full 7-Day Meal Plan
  3. Grocery List
  4. 3 Tips to Stay on Track
  5. FAQs

How This Plan Works

  • ~1,450 calories/day — a sustainable deficit for most people
  • ~120g protein/day — protects muscle, keeps you full
  • No banned foods — just balanced, whole-food meals
  • ~$55 total for the week — budget-friendly shopping list included
💡 Tip: Use NoxFit to log your meals as you go. The app will track your calories and macros automatically so you can stay on target without counting every gram manually.

Full 7-Day Meal Plan

Monday

BreakfastGreek yogurt (200g) + mixed berries + 1 tbsp honey  ·  320 cal / 22g protein
LunchChicken & rice bowl with steamed broccoli  ·  490 cal / 42g protein
Snack2 boiled eggs + apple  ·  220 cal / 13g protein
DinnerBaked salmon (150g) + roasted sweet potato + green beans  ·  420 cal / 36g protein

Tuesday

BreakfastOats (50g) + banana + almond butter (1 tbsp)  ·  380 cal / 12g protein
LunchTuna wrap: canned tuna, lettuce, tomato, mustard in wholegrain wrap  ·  410 cal / 38g protein
SnackCottage cheese (150g) + cucumber slices  ·  160 cal / 18g protein
DinnerTurkey stir-fry with mixed vegetables over noodles  ·  460 cal / 38g protein

Wednesday

Breakfast3-egg omelette with spinach and feta  ·  340 cal / 24g protein
LunchLentil soup (2 cups) + wholegrain bread  ·  390 cal / 22g protein
SnackHandful almonds + orange  ·  230 cal / 7g protein
DinnerGrilled chicken thigh (180g) + quinoa + roasted peppers  ·  490 cal / 44g protein
Healthy meal prep bowls lined up

Thursday

BreakfastProtein smoothie: whey protein + banana + oat milk + spinach  ·  360 cal / 30g protein
LunchEgg & avocado salad on rye bread  ·  420 cal / 20g protein
SnackGreek yogurt (150g) + walnuts  ·  210 cal / 14g protein
DinnerLean beef mince (150g) + baked potato + salad  ·  480 cal / 40g protein

Friday

BreakfastOvernight oats: oats + chia seeds + oat milk + berries (prep night before)  ·  390 cal / 14g protein
LunchLeftover chicken + rice from Monday  ·  490 cal / 42g protein
SnackRice cake + peanut butter (1 tbsp)  ·  180 cal / 6g protein
DinnerBaked cod (200g) + steamed broccoli + lemon butter  ·  360 cal / 38g protein

Saturday

BreakfastScrambled eggs (3) + turkey bacon (2 strips) + wholegrain toast  ·  420 cal / 32g protein
LunchBlack bean & corn burrito bowl (no sour cream)  ·  460 cal / 24g protein
SnackBoiled egg + carrot sticks + hummus  ·  200 cal / 10g protein
DinnerGrilled prawns (200g) + cauliflower rice + stir-fried vegetables  ·  340 cal / 38g protein

Sunday

BreakfastProtein pancakes (oats + egg + banana, blended)  ·  380 cal / 22g protein
LunchLarge salad: grilled chicken, mixed greens, chickpeas, olive oil dressing  ·  440 cal / 36g protein
SnackApple + 2 tbsp peanut butter  ·  240 cal / 8g protein
DinnerChicken curry (light coconut milk) + brown rice  ·  450 cal / 40g protein

Grocery List (Full Week ~$55)

  • Proteins: chicken breast (1kg), salmon fillets (2), canned tuna (3 cans), lean beef mince (400g), eggs (12 pack), Greek yogurt (large), cottage cheese
  • Carbs: oats, brown rice (1kg), wholegrain bread/wraps, sweet potatoes (3), quinoa
  • Vegetables: broccoli, mixed greens, spinach, peppers, frozen mixed veg, cucumber
  • Fruits: bananas (bunch), mixed berries (frozen ok), apple, orange
  • Extras: olive oil, almond/peanut butter, chia seeds, low-sodium soy sauce, spices

3 Tips to Stay on Track

  1. Prep Sunday evening — cook rice, boil eggs, and portion snacks for the first half of the week so Monday morning is effortless
  2. Track for the first 2 weeks — you don't need to count calories forever, but tracking initially teaches you portion sizes that become intuitive
  3. Don't fear hunger — mild hunger between meals is normal and expected. Drink water first — often thirst is mistaken for hunger

Get This Plan Inside NoxFit

NoxFit generates your personalized weekly meal plan based on your calorie goal, food preferences, and budget — free forever.

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