Meal plans for weight loss can be difficult to put together on your own, of course, you can follow a weight-loss meal plan that you find in a magazine or on the internet.

However, you never know if the diet plan is scientifically valid. Water is an important part of the diet, and you should drink at least 8-10 glasses of water every day.

This diet plan ensures that you consume complex carbohydrates while following a low-calorie diet for seven days, resulting in a healthy weight loss in just one week.

Breakfast:

• 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil
• 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
• 1 slice of whole-grain toast

Lunch:

• Salad made with: 3/4 cup cooked wheat, 4 ounces chopped grilled chicken breast
• 1 tablespoon shredded low-fat cheddar
• Diced grilled veggies
• 2 tablespoons onion, 1/4 cup diced zucchini

Dinner:

• 4 ounces grilled salmon
• 1 cup wild rice with 1 tablespoon slivered toasted almonds
• 1 cup wilted baby spinach with 1 teaspoon each olive oil
• Balsamic vinegar, and grated Parmesan

Breakfast:

• 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
• 2 links country-style sausage
• 1 cup blueberries

Lunch :

• 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries
• 1 tablespoon chopped pecans
• 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

• 3/4 cup roasted cauliflower and broccoli florets
• 3/4 cup brown rice
• 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Breakfast:

• Omelette made with 4 egg whites and 1 whole egg
• 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans
• Diced onion, diced mushrooms, and salsa

Lunch:

• Salad made with 2 cups chopped lettuce
• 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms
• 2 tablespoons shredded low-fat cheddar
• 1 nectarine
• 1 cup skim milk

Dinner:

• 4 ounces shrimp, grilled with 1 teaspoon olive oil and 1 teaspoon chopped garlic
• 1 medium artichoke, steamed
• 1/2 cup whole wheat couscous with 2 tablespoons diced pepper
• 1/4 cup Chickpeas

Breakfast:

• 1 apple or 1 cup diced melon and salt + 2 glasses of water
• 1 cup of watermelon+ 1-2 glasses of water

Lunch:

• 1 bowl of salad (tomato, cucumber + beetroot) + 1-2 glasses of water
• 1 bowl of tomatoes + 1 – 2 glasses of water

Dinner:

• 1 cup of ripe mango + 2 glasses of water
• 1 bowl of boiled broccoli + 1–2 glasses of water
• 1 tablespoon light balsamic vinaigrette

Breakfast:

• 2 cups of ripe tomatoes and 1 teaspoon of grated Parmesan
• 1/2 cup of cherry tomatoes

Lunch:

• 250 gms of meat (of your choice) + 1 large tomato and 1/2 cup diced mushrooms
• 2 tablespoons shredded low-fat cheddar

Dinner:

• A bowl of hot piping tomato soup (simmered in very little oil/ghee +salt + pepper)
• 5 ounces of grilled wild salmon

Breakfast:

• Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites
• 1 teaspoon olive oil, 1/4 cup fat-free refried black beans
• 1 cup mixed melon

Lunch:

• Veggie burger
• Salad made with: 1 cup baby spinach
• 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
• 1 cup skim milk

Dinner:

• 1/2 cup brown or wild rice
• 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

Breakfast:

• 2 slices of bacon
• 1 whole-grain toaster waffle with sugar-free fruit spread

Lunch:

• Salad made with: 2 cups baby spinach, 4 ounces grilled chicken
• 1 tablespoon chopped dried cranberries, 3 slices avocado
• 1 apple

Dinner:

• 4 ounces lean pork tenderloin stir-fried with onions, garlic, and bell pepper
• 1/2 cup brown rice
• 5 medium tomato slices with 1 teaspoon each chopped ginger, light soy sauce

This plan helps to replenish your body’s energy, and digest the right amount of carbohydrate and protein-based foods. It also helps to cut the number of deaths caused by cardiovascular disease by half. You’ll protect your heart and lose 1 to 2 pounds per week by following this simple 1,250-calorie meal plan.