7-Day Efficient Weight Loss Meal Plan

7-Day Efficient Weight Loss Meal Plan

Day 1 High Fiber, High Protein

Breakfast: 1 boiled egg + 200 ml milk + 1 slice whole wheat bread

Lunch: 8 boiled shrimp + 200 g stir-fried green vegetables + 150 g mixed grain rice

Dinner: 200 g vegetable salad + half a corn cob

Day 2 Drink More Water, Light Flavors

Breakfast: 1 boiled egg + 200 ml unsweetened soy milk + 1 steamed purple sweet potato

Lunch: 250 g stir-fried broccoli + 1 skinless chicken thigh + 150 g mixed grain rice

Dinner: 200 g celery stir-fried beef + half a steamed potato

Day 3 Balanced Diet, Prevent Rebound

Breakfast: 1 boiled egg + 200 ml milk + 1 steamed sweet potato

Lunch: 200 g garlic stir-fried oil wheat greens + 100 g braised beef + 150 g mixed grain rice

Dinner: 200 g cucumber salad + 200 g steamed pumpkin

Day 4 Drink Less Water After Dinner

Breakfast: 1 boiled egg + 200 ml milk + 1 slice whole wheat bread

Lunch: 200 g scrambled eggs with tomatoes + 200 g garlic broccoli + 150 g mixed grain rice

Dinner: 1 purple sweet potato + 200 g hand-torn cabbage

Day 5 Add Low-Calorie Fruits If Hungry

Breakfast: 1 boiled egg + 200 ml unsweetened soy milk + 1 steamed sweet potato

Lunch: 200 g minced meat steamed egg + 200 g stir-fried oil wheat greens + 150 g mixed grain rice

Dinner: 1 tomato + half a steamed potato

Day 6 Eat with Oil, Heart-Healthy

Breakfast: 1 boiled egg + 200 ml milk + 1 steamed purple sweet potato

Lunch: 200 g pan-seared chicken breast + 200 g stir-fried celery + 150 g mixed grain rice

Dinner: Vinegar-dipped baby cabbage + 200 g steamed pumpkin

Day 7 20 g Oil for the Whole Day, Add Meat

Breakfast: 1 boiled egg + 200 ml unsweetened soy milk + 1 slice whole wheat bread

Lunch: 150 g mixed grain rice + 200 g stir-fried broccoli + 1 skinless chicken thigh

Dinner: 200 g stir-fried spinach + half a corn cob