This post may contain affiliate links, meaning I can earn a small commission from items you purchase (at no cost to you).
Table of contents
Weight loss can feel overwhelming. Between confusing diet advice, cutting calories, and trying to meal prep when you’re already juggling a full life… it’s a lot. That’s why I created this 7-day weight loss meal plan to take out the guesswork—and help you feel better in your body without starving yourself or eating bland food.
Let’s clear something up right away: this plan isn’t about obsessively counting calories, cutting out all carbs, or surviving on celery sticks. This plan works by focusing on:
- High-fiber foods that keep you full longer and support digestion
- Healthy fats that stabilize blood sugar and prevent cravings
- Antioxidant-rich produce that fights inflammation and supports metabolism
- Plant-based proteins that nourish muscles and fuel recovery
When your body is fueled with the right ingredients, it knows what to do. Let’s dive in!
Download Grocery List
Enter your name + email to get the complete 24-page Weight Loss Meal Plan PDF with grocery list, printer-friendly recipes and a one-page menu to keep on your fridge.
Day 1 Meal Plan
This plan includes everything you need: breakfast, lunch and dinner options. You’ll be eating a rainbow of nourishing food that fuels your body and keeps you full.
Breakfast
Detox Smoothie
This tropical detox smoothie blends spinach, kale, mango, and pineapple for a refreshing, naturally sweet flavor with a citrusy twist. Packed with fiber, vitamin C, and hydration, it helps flush toxins, support digestion, and boost your immune system.
Lunch
Upgraded Green Goddess Salad
Fresh, crunchy, and herb-loaded, this salad is a fiber-rich flavor bomb. Tossed with a creamy cashew-based dressing and topped with toasted pepitas, it’s bright, satisfying, and perfect for lunch.
Dinner
Veggies & Almond Butter Sauce
These Zucchini Noodles with Almond Butter Sauce are a fresh, flavorful meal with sautéed veggies and a creamy, savory-sweet sauce. Light, nourishing, and ready in under 20 minutes.
Day 2 Meal Plan
Breakfast
Zucchini Smoothie
Packed with fiber-rich zucchini, antioxidant-rich cacao, and naturally sweet Medjool dates, it’s your under 400 calorie shortcut to energy, glowing skin, and serious satisfaction.
Lunch
Crunchy Chickpea Salad
Protein power your afternoon with this delicious, Mediterranean-inspired Chickpea salad. It’s super crunchy + filling with the savory tahini dressing.
Dinner
Hummus Veggie Wrap
This hummus veggie wrap is a quick protein and fiber-rich meal packed with flavorful vegetables and any kind of hummus you like.
Day 3 Meal Plan
Breakfast
Blueberry Smoothie
This healthy blueberry smoothie recipe is made with just four ingredients and no added sugars. A vibrant blend of wild blueberries and creamy cashews, it delivers a perfectly smooth texture and rich flavor.
Lunch
Vegan Potato Soup
You’ll never guess there’s no dairy in this amazingly comforting vegan potato soup paired with a simple kale crouton recipe that takes the flavor to the next level.
Dinner
Vegan Black Bean Burger
Perfect for a backyard BBQ or a fun family meal, this vegan black bean burger is a winner. My family loves to pair them with homemade fries and load them up with fresh tomatoes.
Portion Control Tips for Weight Loss
Portion sizes matter— even the healthiest foods can lead to weight gain if we overeat. I’ve designed this plan with smart portioning built in:
Smoothies: One serving = one meal. Save extras in the fridge for tomorrow.
Dinners: Each dinner makes 1 serving and I encourage you to eat it all!
Snacks: Add in 1–2 healthy snack recipes to curb your hunger.
Stick to the plan, listen to your body, and trust the process.
Free 7-Day Weight Loss Plan PDF
Enter your name + email to get the complete 24-page Weight Loss Meal Plan PDF with grocery list, printer-friendly recipes and a one-page menu to keep on your fridge.
Day 4 Meal Plan
Breakfast
Cherry Vanilla Smoothie
Get all the sweet with none of the spike while sipping on this cherry vanilla diabetes smoothie. It is low in sugar and high in flavor + omega-3s.
Lunch
Healthy Pasta Salad
This vibrant and healthy pasta salad is a perfect balance of fresh flavors and hearty Mediterranean ingredients.
Dinner
Crispy Chickpea Tacos
Perfectly seasoned and lightly roasted, these chickpea tacos are the meal you’ve been missing in your life with bold spices, crispy chickpeas, creamy avocado, and crisp veggies.
Day 5 Meal Plan
Breakfast
Clear Skin Smoothie
This smoothie is light, tropical, and ultra-refreshing. Sweet pineapple and creamy avocado blend perfectly with hydrating coconut water and spinach you can’t even taste.
Lunch
Kale Caesar Salad
This simple kale caesar salad is the perfect filling lunch. It’s made with 100% plants and is both creamy and filling. I love the flavor and bit of the kale paired with the creamy aioli.
Dinner
Stuffed Portobello Mushrooms
This stuffed portobello mushroom recipe is easy enough for a delicious weeknight dinner and unique enough for your next dinner party.
Day 6 Meal Plan
Breakfast
Honey Turmeric Smoothie
Treat yourself to a nutrition-packed Honey Turmeric Smoothie with mango, carrots, orange, ginger, turmeric and honey.
Lunch
Creamy Celery Soup
This light and creamy celery soup is dairy free and takes 30 minutes. Make a big batch and enjoy throughout the day to get in lots of fiber, nutrients and plant-based protein.
Dinner
30-Minute One-Pot Pasta
Loaded with juicy mushrooms, sweet cherry tomatoes, and fresh basil, it’s rich, satisfying, and secretly packed with veggies.
Day 7 Meal Plan
Breakfast
Creamy Avocado Smoothie
This healthy avocado smoothie recipe is blended with healthy cashew milk, vibrant spinach, raw cashews, and juicy pineapple for a tropical, nutrient-rich treat.
Lunch
Strawberry Mixed Greens Salad
This hearty strawberry mixed greens salad is fiber-rich and the dressing is full of flavors that are sure to delight your taste buds while keeping your body fueled + satisfied!
Dinner
Asparagus Stir Fry
This is a quick, weeknight meal made with veggies commonly found in stir-fry as well as an almond butter sauce that you might need to double; it’s that good!
Printable Grocery List, Recipes + Menu
Enter your name + email to get the complete 24-page Weight Loss Meal Plan PDF with grocery list, printer-friendly recipes and a one-page menu to keep on your fridge.
More Weight Loss Meal Plans
If you loved this easy meal plan, then grab another one for next week! I know how time-consuming meal planning can be, so let me take that off your plate—literally. Each plan is designed to help you eat healthier, feel better, and stay consistent without overthinking it. Whether you’re trying to lose weight, eat more plants, or just simplify your life, there’s something here for you. Got a specific request? Drop it in the comments—I’d love to create it for you!
- Vegan Meal Plan: Packed with fiber-rich fruits, veggies, legumes, and whole grains, this plan keeps you full and satisfied while reducing calorie intake naturally. It’s a great way to drop weight without feeling deprived.
- Mediterranean Meal Plan: Rich in healthy fats, lean plant-based proteins, and tons of veggies, this heart-healthy plan supports weight loss by reducing inflammation and curbing sugar cravings.
- Diabetic Meal Plan: Designed to stabilize blood sugar and avoid insulin spikes, this plan uses low-glycemic ingredients that help with fat loss while keeping energy levels steady.
- Plant-Based Meal Plan: A balanced blend of whole-food, plant-based recipes that are nutrient-dense, low in empty calories, and high in fiber—making it easier to shed weight while fueling your body right.
- Daniel Fast Meal Plan: This whole-food, sugar-free, plant-focused plan helps reset your habits and reduce processed foods—perfect for kickstarting weight loss while also deepening your spiritual focus.
- Vegetarian Meal Plan: Filled with satisfying meals that prioritize veggies, whole grains, and plant-based protein, this plan helps cut excess calories and keeps digestion running smoothly.
- 3-Day Smoothie Diet Plan: Short and sweet! This 3-day smoothie reset floods your body with nutrients, reduces bloat, and supports healthy metabolism—perfect for breaking a plateau or rebooting after a splurge.
This is wonderful. I am looking forward to trying this out.
What a great tip, Will definitely try it out next time!
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 Plant-Based 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
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. 🙂
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.
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!
I just love getting the meal plans. Please keep them coming.
Thanks Dawn! Glad you find the meal plans helpful. 🙂
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!
Super good to know! Thanks Tash for sharing and letting me know it is helping you…just like it is me. We got this!
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
Awesome, Sloane! We look forward to you joining us for the spring cleanse!
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.
The shopping list is my fav part— it saves me so much time (and also minimizes the waste!)
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!
Thanks Sylvia! You rawked the Plant-Based Cleanse and I can’t wait to see where all of this takes you. 🙂
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!
It will def help you get out of that rut! 🙂
This is great Thank you very much for your generosity and defenetly I will try it
You are very welcome Janice. I hope you have enjoyed the recipes!
This is so wonderful! Thank you for your generous heart and sharing your healthy habits & wisdom with all of us! Huzzah!
So glad to hear you’ve enjoyed this Sooz. I’ll work on another one soon! xoxoxo
You would rope me in with those roasted Brussels sprouts in coconut sriracha!
You know it!!! I even shaved them really thin and cooked them in my cast iron and they were even more addictive… if possible. 🙂
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!
Yeah! So glad it was just what you needed. I mean, it’s what I needed to. We are not losing our momentum!!!!
Hi Jen,
The plan looks really yummy… I do have allergies to nuts and coconut. Do you have substitutions for those recipes?
Thanks,
Carla
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!).
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?
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/meal-prep-smoothies, and I’d try and chop the veggies so that they are measured and ready to cook when I get done with work.
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.