7 day meal plan

i had this meal plan given to me when i first started powerlifting and i used to help losse weight before comp. i lost around 3kg in just over a week.

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. I found making a seven day diet plan works best, and just repeat each week. Now my plan includes a lot of oatmeal, brown rice and tuna (a lot of low fat high protein foods). It's healthy, delicious and great way to start losing weight

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 45:00pm - 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 1566Fat 41gCarb 119gProtein 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%.

Day 2

Meal 1 8:00am - 2/3 cup Special K Fruit & Yogurt with 1 cup of skim milk (yes...skim)

Meal 211:00am - 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 58:00pm - 1 cup 1-2% cottage cheese + 1 tbsp peanut butter

Calories 1493Fat 37gCarbs 124gProtein 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 1481Fat 41gCarb 112gProtein 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 1554Fat 31gCarbs 159gProtein 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 1457Fats 30gCarbs 132gProtein 167g

Day 6

Meal 1 10:00am - 2 sunny side up eggs with 2 whole wheat toast and 1/2 a tomato

Meal 21:00pm - 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 1613Fats 61gCarbs 106gProteins 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 1511Fats 50gCarbs 111gProtein 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.