Losing weight and sustaining weight lost isn’t easy at all. Along with regular exercising, proper nutrition is needed so you should definitely keep an eye on the foods you are eating.

If you’re trying to lose weight, first start with a balanced diet that contain around 1500 calories to keep your energy levels up and build lean muscle. Remember, the diet should be consists of 40% whole, fiber-rich carbs, 30% protein, and 30% healthy fats.

Start your weight loss journey with this simple 7-day meal plan. It will help you lose and maintain weight, while boosting your energy.

Day #1
Breakfast

7 oz full-fat plain Greek yogurt with 1 tbsp Chia seeds
1/2 grapefruit
(Nutrition per serving: 276 cal, 11 g fat (6 g sat), 24 g carbs, 14 g sugar, 88 mg sodium, 6 g fiber, 21 g protein)

Snack

5 celery sticks with 2 tsp almond butter
(Nutrition per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 0 g sugar, 16 mg sodium, 2 g fiber, 2 g protein)

Lunch

Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil
(Nutrition per serving: 273 cal, 13 g fat (2 g sat), 5 g carbs, 0 g sugar, 150 mg sodium, 4 g fiber, 38 g protein)

Snack
1 6-oz almond milk latte
10 cashews
(Nutrition per serving: 129 cal, 9 g fat (1 g sat), 7 g carbs, 3 g sugar, 137 mg sodium, 1 g fiber, 4 g protein)

Dinner
Green tea-marinated cod over lentil-currant salad (you can see the recipe here)
(Nutrition per serving: 260 cal, 4 g fat (0 g sat), 33 g carbs, 13 g sugar, 574 mg sodium, 6 g fiber, 21 g protein)

Day #2
Breakfast
Broccoli rabe and egg toast
(Nutrition per serving: 318 cal, 12 g fat (3 g sat), 41 g carbs, 7 g sugar, 290 mg sodium, 5 g fiber, 12 g protein)

Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes
(Nutrition per serving: 111 cal, 6 g fat (4 g sat), 6 g carbs, 3 g sugar, 104 mg sodium, 2 g fiber, 7 g protein)

Lunch
Shrimp salad: 2 cups mixed baby greens, 5 cooked shrimp, 1/4 avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil
(Nutrition per serving: 197 cal, 11 g fat (2 g sat), 15 g carbs, 0 g sugar, 319 mg sodium, 6 g fiber, 14 g protein)

Snack
1 green apple with 2 tsp peanut butter and 1/2 tsp cinnamon
(Nutrition per serving: 161 cal, 5 g fat (1 g sat), 29 g carbs, 20 g sugar, 49 mg sodium, 6 g fiber, 2 g protein)

Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken
(Nutrition per serving: 375 cal, 4 g fat (0 g sat), 46 g carbs, 14 g sugar, 305 mg sodium, 10 g fiber, 41 g protein)

Day #3
Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder
(Nutrition per serving: 457 cal, 24 g fat (4 g sat), 36 g carbs, 14 g sugar, 280 mg sodium, 11 g fiber, 29 g protein)

Snack
5 carrot sticks with 1 tbsp hummus
(Nutrition per serving: 64 cal, 3 g fat (1 g sat), 9 g carbs, 5 g sugar, 119 mg sodium, 3 g fiber, 2 g protein)

Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas
(Nutrition per serving: 379 cal, 13 g fat (1 g sat), 57 g carbs, 13 g sugar, 355 mg sodium, 14 g fiber, 13 g protein)

Snack
12 small olives
1 oz Parmesan cheese
(Nutrition per serving: 172 cal, 13 g fat (5 g sat), 3 g carbs, 0 g sugar, 664 mg sodium, 0 g fiber, 11 g protein)

Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage
(Nutrition per serving: 255 cal, 12 g fat (3 g sat), 23 g carbs, 13 g sugar, 200 mg sodium, 2 g fiber, 13 g protein)

Day #4
Breakfast

Salmon pesto tartine
(Nutrition per serving: 427 cal, 19 g fat (3 g sat), 36 g carbs, 4 g sugar, 1400 mg sodium, 19 g fiber, 28 g protein)

Snack
1 cup jicama slices with 2 tbsp tzatziki
(Nutrition per serving: 116 cal, 5 g fat (2 g sat), 15 g carbs, 4 g sugar, 115 mg sodium, 5 g fiber, 3 g protein)

Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts, 4 oz canned tuna, 1 tsp olive oil
(Nutrition per serving: 159 cal, 6 g fat (1 g sat), 14 g carbs, 5 g sugar, 567 mg sodium, 5 g fiber, 14 g protein)

Snack
1 cup blueberries
10 almonds
(Nutrition per serving: 154 cal, 7 g fat (0 g sat), 24 g carbs, 16 g sugar, 1 mg sodium, 6 g fiber, 4 g protein)

Dinner
4 oz grilled pork tenderloin
2 cups Bok Choy sautéed with 2 tsp avocado oil
(Nutrition per serving: 297 cal, 17 g fat (1 g sat), 5 g carbs, 2 g sugar, 452 mg sodium, 2 g fiber, 26 g protein)

Day #5
Breakfast

1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon
(Nutrition per serving: 377 cal, 10 g fat (2 g sat), 63 g carbs, 14 g sugar, 2 mg sodium, 10 g fiber, 12 g protein)

Snack
1 cup cucumber slices
2 Tbsp guacamole
(Nutrition per serving: 62 cal, 4 g fat (1 g sat), 6 g carbs, 2 g sugar, 4 mg sodium, 3 g fiber, 2 g protein)

Lunch
Avocado and cucumber nori rolls
(Nutrition per serving: 193 cal, 12 g fat (2 g sat), 17 g carbs, 4 g sugar, 138 mg sodium, 7 g fiber, 4 g protein)

Snack
7 oz full-fat plain Greek yogurt with 1 tbsp flaxseeds
(Nutrition per serving: 283 cal, 20 g fat (7 g sat), 15 g carbs, 8 g sugar, 99 mg sodium, 3 g fiber, 10 g protein)

Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 tbsp Dijon mustard, and 1 tbsp chopped fresh parsley
2 cups sautéed spinach
(Nutrition per serving: 317 cal, 18 g fat (3 g sat), 12 g carbs, 3 g sugar, 500 mg sodium, 5 g fiber, 28 g protein)

Day #6
Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese.
(Nutrition per serving: 414 cal, 10 g fat (4 g sat), 35 g carbs, 6 g sugar, 550 mg sodium, 5 g fiber, 34 g protein)

Snack
5 celery sticks with 2 tsp peanut butter
(Nutrition per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 1 g sugar, 47 mg sodium, 1 g fiber, 2 g protein)

Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 tbsp fresh lemon juice, 1 tbsp white balsamic vinegar.
(Nutrition per serving: 436 cal, 24 g fat (4 g sat), 47 g carbs, 9 g sugar, 43 mg sodium, 11 g fiber, 13 g protein)

Snack
1/2 grapefruit
10 walnuts
(Nutrition per serving: 230 cal, 20 g fat (2 g sat), 12 g carbs, 7 g sugar, 1 mg sodium, 3 g fiber, 6 g protein)

Dinner
Quinoa stuffed pepper.
(Nutrition per serving: 302 cal, 16 g fat (3 g sat), 30 g carbs, 10 g sugar, 208 mg sodium, 6 g fiber, 12 g protein)

Day #7
Breakfast

Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa
(Nutrition per serving: 239 cal, 6 g fat (2 g sat), 16 g carbs, 3 g sugar, 406 mg sodium, 2 g fiber, 16 g protein)

Snack

1 sliced red bell pepper
2 tbsp guacamole
(Nutrition per serving: 93 cal, 5 g fat (1 g sat), 12 g carbs, 7 g sugar, 145 mg sodium, 4 g fiber, 3 g protein)

Lunch

Kale chicken salad: 1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 tbsp pomegranate seeds
(Nutrition per serving: 255 cal, 9 g fat (1 g sat), 11 g carbs, 5 g sugar, 126 mg sodium, 3 g fiber, 38 g protein)

Snack

5 cups air-popped popcorn
(Nutrition per serving: 150 cal,0 g fat (0 g sat), 25 g carbs, 0 g sugar, 16 mg sodium, 6 g fiber, 5 g protein)

Dinner

Three-bean chili
(Nutrition per serving: 362 cal, 10 g fat (3 g sat), 37 g carbs, 7 g sugar, 515 mg sodium, 10 g fiber, 27 g protein)