One week weight loss meal plan

7-Day Weight Loss Meal Plan

PUBLISHED: 10.21.2020  |  SHARE:

Free weekly meal planner with smoothies, snacks, lunch and dinner. Includes a shopping list, meal plan and full-color recipe photos.

You’re in for a treat with our brand new healthy meal plan that includes breakfast, lunch, dinner…and snacks. If you’re looking for the best weekly weight loss meal plan, look no further. All of our recipes use clean ingredients and embrace plant-based whole foods.

Weight Loss Recipes + Shopping List

I’m just transitioning out of our Fresh Start: A 21-day Cleanse where I’ve lost 9 pounds (and gained a TON of energy). We gave up sugar, gluten, meat, dairy and caffeine for 21 days and reset our bodies with 100% plant-based whole foods. I plan to keep the momentum going and lose my “COVID 15”, which is where this week’s meal plan comes into play.

I created this 7-day meal plan with Rawk the Year, and made sure to include 15 tasty recipes that are light, energizing and nourishing. This includes snacks, breakfast, lunch, dinner and even dessert.

7-Day Healthy Meal Plan Serving Size

This meal plan is for one person. Each dinner makes two servings— the second serving is meant for lunch the next day. When you blend the smoothies, you can store the additional servings in the fridge with a lid so they’re ready to go the next day. Each snack makes a few servings and you can pick which ones to make and enjoy.

I hope this Weight Loss Meal Plan helps you get the results you’re looking for this holiday season! If you have other “meal plan” requests, leave a comment below and let me know! I’m excited to share more of them with you!

weight loss meal plan

Simple Meal Plan to Lose Weight

All of our recipes are high in fiber, low in fat and packed with nutrients. This is the perfect combination to be a weight loss meal plan if you stick with it.

This Weight Loss Meal Plan is for those trying to quit sugar, gluten, meat, or dairy. Removing these common inflammatories from you diet can enhance weight loss results, improve skin conditions, energy levels and overall health. The power of food is real! Experience it with me!

Here’s the recipes I’ve included in the Weight Loss Meal Plan:

Free Meal Plan with healthy recipes

Tuesday


7-Day Healthy Meal Plan with 4 recipes each day

Wednesday


Weekend healthy eating tips with weight loss meal plan

Saturday


Sunday

This is really a free meal plan!?

Yep! It sure is! I want to get your toes wet on what meal planning with Simple Green Smoothies is all about. We truly have the best meal planner out there — you’ll begin to see what I mean when you access your first meal plan right here.

Hopefully you enjoy it and want to upgrade to Rawk the Year, where you get more robust weekly meal plans AND can customize, add more recipes, adjust serving sizes and swap out recipes too.

Free 14-Day Trial to Rawk the Year Meal Planner

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One week weight loss meal plan

Weight Loss Meal Plan

  • Author: Jen Hansard
  • Prep Time: 1 hour
  • Cook Time: 1 hour
  • Total Time: 2 hours
  • Yield: 1 person 1x
  • Category: Meal Plan
  • Method: Chopping
  • Cuisine: American
  • Diet: Vegetarian

Description

If you’re looking for the best weekly weight loss meal plan, look no further. All of our recipes use clean ingredients and embrace plant-based whole foods. 


Scale

Ingredients

The 7-Day Weight Loss Meal Plan includes:

  • 3 smoothies
  • 4 snacks
  • 7 meals
  • 1 dessert

Instructions

  1. Download the Meal Plan
  2. Shop based on the shopping list
  3. Spend 2 hours prepping for the week (smoothies, snacks, and meals)
  4. Follow the daily schedule

Notes

  • I recommend you shop on Saturday and prep on Sunday.
  • Smoothies make multiple servings. Blend the recipe once, and store additional servings in the fridge. 
  • Snacks are optional (listen to your body)
  • Meals are are plant-based whole foods. Each dinner recipes serves two— save the second serving for your lunch the next day.
  • I included dessert on Saturday in case you wanna try a really tasty recipe. 

Keywords: weight loss meal plan, healthy meal plan

COMMENTS
29

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  1. Valerie A Rodriguez says:

    Dear Jen,
    I am writing you because I want to encourage to keep sending the 7-day meal plans whenever you feel lead to! Please do not be discouraged by a small number of downloads! I saw it last week, and I meant to download right away, but life got crazy here in Daphne, AL – especially since Hurricane Zeta was on it’s way so shortly after Sally. I always look forward to your emails, and I share them with a lot of friends! The way you organize your meal plans and 21-day Cleanses is really awesome. The detail you provide with the shopping list and the research you do on how the ingredients affect your body, mind and spirit is remarkable. I have all your cookbooks and they are a wealth of information. You have really stepped up your game in providing the new protein powders, the Simple Green Smoothie Meals Cookbook, and now the meal plans. I intend to sign up for the meal plans, but 2020 has brought on new expenses for us and adding another monthly expense to our budget is not doable right now. But don’t lose hope! Keep sending those friendly emails that make us feel like we are sitting in the kitchen with you, and keep on encouraging all of us to take part in the journey towards a much improved lifestyle! The 7-day Meal plans are an excellent way to introduce a family to the Simple Green Smoothie Lifestyle – it just takes some of us a little longer to take on the whole package! Just know that you are making a difference and you definitely have a wonderful business model! You and your staff are all RAWKSTARS!
    Sincerely,
    Valerie Rodriguez
    Daphne, Alabama

    • Jen Hansard says:

      Valerie— you just made my day! Thanks for taking the time out of your day to share how much the cleanse and meals plans have helped you. I will keep doing more of these to help you stay on track while money is tight. I think you will love our Rawk the Year Meal planner when you’re ready. 🙂

  2. Sue says:

    These recipes are yummy. I have enjoyed them during a 21 day cleanse a few years ago and this is a great excuse to try them again. Thanks for the reminder to eat more healthily. I have one comment on the comfort soup. This is delicious, but the kale looses its crispness if scattered on the soup. I prefer it on the side, crunchy and tasty. I adore the simplicity of the tamari almonds and of course the smoothies are delicious.

    • Jen Hansard says:

      So glad you’re enjoying them Sue. That’s a great option for the kale croutons if you like the crunch. Appreciate you taking the time to share what you liked about this. Looking forward to sharing another one soon!

  3. Dawn says:

    I just love getting the meal plans. Please keep them coming.

  4. Tash says:

    This is great! Thanks for sharing. Definitely helps to keep on track if there’s a meal plan and you’ve done all the work for us!

    • Jen Hansard says:

      Super good to know! Thanks Tash for sharing and letting me know it is helping you…just like it is me. We got this!

  5. Sloane Grey says:

    Thanks for sharing this meal plan! We weren’t able to do the 21 day cleanse (hopefully in the spring), so this is a great jump start along with the helpful meal plan in your cookbook!

    Thanks!
    SGrey

  6. Anita says:

    I like the meal plan. I don’t really have to think of what “to cook” or plan to eat. What I think is really cool is the shopping list.

    • Jen Hansard says:

      The shopping list is my fav part— it saves me so much time (and also minimizes the waste!)

  7. Sylvia Player says:

    I’m so thankful you offered this! It’s my 4th week of the 21 day cleanse! I’m loving it and grateful for your work to provide it!

    • Jen Hansard says:

      Thanks Sylvia! You rawked the 21-day cleanse and I can’t wait to see where all of this takes you. 🙂

  8. BMM says:

    Can’t wait to use this plan next week! Thank you for sharing this. I’ve been in a cooking rut and this will help get me out of it!

  9. janice says:

    This is great Thank you very much for your generosity and defenetly I will try it

  10. Sooz says:

    This is so wonderful! Thank you for your generous heart and sharing your healthy habits & wisdom with all of us! Huzzah!

  11. Erin says:

    You would rope me in with those roasted Brussels sprouts in coconut sriracha!

    • Jen Hansard says:

      You know it!!! I even shaved them really thin and cooked them in my cast iron and they were even more addictive… if possible. 🙂

  12. Carolee Crider says:

    Thanks, Jen. I was planning to transition from the cleanse using my favorites recipes from the past three weeks. You did it for me, and with a shipping list too!

    • Jen Hansard says:

      Yeah! So glad it was just what you needed. I mean, it’s what I needed to. We are not losing our momentum!!!!

  13. Carla says:

    Hi Jen,
    The plan looks really yummy… I do have allergies to nuts and coconut. Do you have substitutions for those recipes?
    Thanks,
    Carla

    • Jen Hansard says:

      Hey Carla— I don’t have substitutes built into this meal plan here. Yet within Rawk the Year you can filter our recipes that contain nuts so you can focus on recipes that you can eat (and enjoy!).

  14. Dani Mitchell says:

    Awesome meal plan! Seriously, I’m in awe that this is free— thank you! There are so many recipes that I look forward to trying! When you say we should spend a few hours prepping, what exactly do you mean?

    • Jen Hansard says:

      I like to make the snacks ahead of time so they’re ready to go. So I’d bake the granola and warrior bars. I’d do my smoothie prep like this: https://simplegreensmoothies.com/plant-based-diet/how-to/make-ahead-smoothie-prep, and I’d try and chop the veggies so that they are measured and ready to cook when I get done with work.

      • Dani Mitchell says:

        That makes total sense! Thanks for breaking it down like this. And I def want more of these— it would be cool to have a vegetarian meal plan and also a kid-friendly one too. That way I can cook for my entire family (and I hope you include Beginner’s Luck Green Smoothie in there!). My kids are obsessed with that recipe.

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