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7 Day Calories Meal Plans to Lose Weight

These days, we see a lot of products being sold online that claim to shed off body flab in few days. To start with, these products have numerous long term side effects. Along with that, this way is not natural. The correct route obviously takes a lot of time. Other than that, results depend on the approach and dedication you have. You cannot expect to get fit while sitting on the bed. It is important to have the correct plan in place that focuses on the diet o be taken. A lot depends on what you eat in terms of carbs, proteins and fats. Weight increases when you consume edible options with a lot of fat. This option does work for people who want to gain weight but not for the ones who want to become slimmer. With calculators.tech you can precisely calculate your calories score to make sure that you remain healthy without gaining wait.

Given below is the 7 day calories meal plan to lose weight. If you follow this plan properly, you would be able to bring a major change in your body shape.

Properly defined meals for each day

The best results of weight loss can be attained only if the meal plan has been developed properly. For each day, plan what you would have for each meal. On the first day, it is recommended to have a cup of green smoothie for breakfast. Again, here you have to be sure that sugar is not included in the drink. Along with that, only fresh fruits and vegetables should be used to make the smoothie. Similarly, for lunch on the first day, you should opt for 1.5 to 2 cups of veggie soup. Along with that, the following steps should be completed.

  • For each of the seven days, decide the number of meals you should have on each day. The number of meals range between 3 and 5. Depending on the consumption you want, the number of meals should be selected.
  • Clearly define the meals you would want to have for each time on each day along with the quantity. This would help in following the plan smoothly.
Create the 7 day plan before hand

It is only possible to lose weight in 7 days if you have a well-defined plan for 7 days in hand. The plan should be detailed with all meals mentioned clearly. The selection of meals would depend on what your goal is. At times, people do not have a complete plan in hand and they start executing it. In such cases, last moment changes are made in the plan. This can ruin the results which you would be expecting at the end of 7 days.

The use of macro calculator to determine macro nutrients

A calorie plan for 7 days cannot be made with a generic approach. Every person has a different set of goals which he or she plans to complete at the end of 7 days.  Consider an example. One person may be aiming at reducing 5 kilos while the other may be interested in retaining it only. In accordance with your goals, you would have a complete picture of what you can eat.

  • A macro calculator defines the macro nutrients which you should be eating. This calculation is person specific and depends on several core parameters. These include weight, height, physical movement and other factors. The results change with these parameters.
  • Before you start creating the 7 day calorie plan, it is important to use a macro calculator. It would provide you with a complete breakdown of carbs, fats and proteins which you should be eating. Once you have this breakdown, it would be much easier for you to choose the correct meals. Every meal is a composition of carbs, proteins and fat. If you use a macro calculator, you can determine the consumption level of each macro nutrient. For instance, a particular person may have a maximum consumption limit of 40% for proteins. This simply means that the person cannot eat more than 40% of the overall food consumption in the form of proteins.
  • The finest exact calculations are needed if you want to achieve the best results from the 7 day calorie plan. Using the macro calculator, you can get the exact numbers for each day.
Meals you need to focus on

The goal of a 7 day calorie plan is weight reduction so the meals you would be eating matter a lot. Meals like burgers, friend chicken and other high cholesterol options should be avoided. Here is a breakdown of what you should consider for each meal time.

1. Breakfast

A day does not go well if you have not planned it properly. Usually, health shakes and fresh fruit juices are taken for breakfast. It is important to avoid deep fried meal options like omelettes and hash browns.

2. Lunch and Afternoon snack

There is no problem in having a meal for four or even five times a day but only healthy edibles should be eaten. Vegetable soup is one of the best options for lunch. It is filling as well as nutritious. Along with that, people do feel hungry between lunch and dinner. This is where most people make the mistake of gulping down unhealthy food. For an afternoon snack, you can have baby carrots and nuts. They are quite filling and increase the nutrition level without increasing weight.

In a nutshell, consuming the right food is important if you want to get the best results from the 7 day calorie reduction plan.

3. Dinner Meals

The rate of metabolism is the slowest during the late hours of the day. When you eat heavy meals like deep fried chicken, a lot of calories are consumed. Other than that, we do not have any physical activity during the night. Thus, all the weight clings on to the body in the form of flab.


Making a calorie plan and following it properly are two very different things. A lot of people make plans but are unable to follow them properly. A 7 day calorie plan can be followed smoothly if you follow it with serious dedication. When you are making the plan, make sure that only healthy meals have been added.