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This 7-day weight-loss plan lands at 1,500 kcal/day with 100–120 g protein anchored at every meal. The NHLBI's adult obesity guideline frames 500–1,000 kcal/day deficits as producing safe 1–2 lb/week loss [1], and a recent AJCN review establishes 1.2–1.6 g/kg/day protein as the range that improves appetite, body composition, and lean-mass preservation during energy restriction [2]. A 2024 meta-analysis showed >1.05 g/kg protein preserves ~1.2 kg more fat-free mass than lower-protein deficit diets [3]. The cuisine palette is modern + Mediterranean, with high-volume vegetables, lean proteins, and moderate whole grains. Day 1 starts Sunday for prep.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
A 1,500 kcal target produces ~1–1.5 lb/week loss for most adults [1]. After 7 days, you will have a working sense of which meals fill you up versus leave you hungry — adjust portions of the lighter meals upward, the heavier ones down. Sustained loss typically runs in 4–8 week phases followed by a 1–2 week diet break at maintenance to reduce metabolic adaptation [4]. The 7-day plan is the entry point, not the whole program.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
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