Want to drop 5 kilos in just 30 days without starving yourself or doing extreme workouts?
This science-backed meal plan focuses on balanced nutrition, calorie control, and metabolism-boosting foods — so you lose weight the healthy way and keep it off.
Why This Works 🔍
- Calorie deficit for fat loss
- High-protein meals to preserve muscle
- Fiber-rich foods to keep you full longer
- No crash dieting — sustainable for long-term results
The 7-Day Weight Loss Meal Plan 📝
💡 Tip: Drink at least 2–3 liters of water daily and avoid sugary drinks.
Day 1
- Breakfast: 2 boiled eggs + 1 slice whole-grain toast + green tea
- Lunch: Grilled chicken breast + quinoa + steamed broccoli
- Dinner: Baked salmon + mixed green salad + olive oil dressing
Day 2
- Breakfast: Oatmeal with berries & chia seeds
- Lunch: Lentil soup + cucumber salad
- Dinner: Stir-fried tofu + brown rice + spinach
Day 3
- Breakfast: Greek yogurt + almonds + banana slices
- Lunch: Grilled turkey breast + roasted sweet potatoes
- Dinner: Zucchini noodles + tomato basil sauce + parmesan
Day 4
- Breakfast: Protein smoothie (banana, whey protein, almond milk)
- Lunch: Tuna salad with lettuce, avocado, and cherry tomatoes
- Dinner: Grilled shrimp + cauliflower rice + green beans
Day 5
- Breakfast: 2 boiled eggs + ½ avocado + black coffee
- Lunch: Quinoa salad with chickpeas, spinach, and olive oil
- Dinner: Baked cod + roasted zucchini + lemon
Day 6
- Breakfast: Cottage cheese + fresh pineapple
- Lunch: Chicken lettuce wraps + side of roasted carrots
- Dinner: Eggplant lasagna (low-carb version)
Day 7
- Breakfast: Scrambled eggs + spinach + mushrooms
- Lunch: Lentil & vegetable stew
- Dinner: Grilled fish + side salad + olive oil
Bonus Tips for Faster Results 🚀
- Walk 8,000–10,000 steps daily
- Do strength training 3 times a week
- Avoid processed sugar & refined carbs
- Get 7–8 hours of sleep
💬 Bottom Line:
Follow this plan for 30 days and you can safely lose up to 5 kilos — while feeling energized, not deprived. Pair it with regular exercise for the best results.
