7-Day Weight Loss Menu: A Week of Balanced Meals

Seven days of simple meals, using recipes from the site with calculated calories and protein. Every entry is clickable: you open the recipe, its ingredients and its nutritional values.

The week’s menu

Day Breakfast Lunch Snack Dinner Daily total
Monday Oat porridge with red berries Roast chicken and crunchy vegetable salad Homemade hummus Provençal cod with tomatoes and olives + Pumpkin soup 1358 kcal
95 g protein
Tuesday Homemade Bircher muesli Tuna, white bean and egg salad Fresh fruit skewers Tandoori chicken + Oven-roasted herb vegetables 1390 kcal
100 g protein
Wednesday Apple and cinnamon overnight oats Quinoa, chicken and crunchy vegetable salad Date, almond and cocoa energy balls Baked sea bream with Mediterranean vegetables + Ratatouille 1318 kcal
82 g protein
Thursday Spinach and avocado omelette Lentil, feta and tomato salad Spiced roasted chickpeas Pollock with sauce vierge + Roast broccoli with garlic and lemon 1390 kcal
84 g protein
Friday Yoghurt, granola and fruit parfait Quinoa, chickpea and roast vegetable Buddha bowl Steamed salted edamame Tomato soup + Light pot-au-feu 1397 kcal
79 g protein
Saturday Mango smoothie bowl Lighter Caesar salad Tzatziki Curried turkey strips with vegetables + Green beans with garlic and almonds 1314 kcal
102 g protein
Sunday Avocado toast with poached egg Avocado, prawn and grapefruit salad Banana nice cream (instant ice cream) Lemon and olive chicken + Provençal vegetable tian 1427 kcal
83 g protein

How to use it

  • It is a guide, not a prescription. This menu provides roughly 1,300 to 1,430 kcal a day. Your own needs depend on your age, weight, height and activity: work them out with the calorie needs calculator before following it.
  • Adjust the quantities. If you need more, keep the same meals and increase the portions, or add a snack. The meal calorie calculator gives you the total for a plate.
  • Swap meals around. Each lunch and dinner can be moved from one day to another without changing the balance of the week.
  • Prepare ahead. The soups, hummus and roast vegetables can be made in one go to last several days.

If you have a medical condition, are pregnant or breastfeeding, or are on treatment, ask a doctor or dietitian before changing your diet.

Going further: all the recipes, the calculation of your protein needs and the healthy batch cooking guide.