7 DAY MEAL

PLAN FOR
WEIGHTLOSS

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DAY 1:
Breakfast: Protein Pancakes
Ingredients:
 1 cup oats
 1 cup cottage cheese
 4 eggs
 1 tsp vanilla extract
 berries for topping
Meal Prep:
1. Blend oats, cottage cheese, eggs, and vanilla extract until smooth.
2. Cook pancakes on a non-stick pan.

Protein Content: Approximately 30 grams

Lunch: Grilled Chicken Salad

Ingredients:
 Grilled chicken breast
 Avocado
 Cherry tomatoes
 Cucumber
 Bell peppers
 Olive oil and balsamic vinegar for dressing
Meal Prep:
 Grill chicken breast in advance.
 Assemble salad ingredients and store separately.
Protein Content: Approximately 25 grams

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Dinner: Baked Salmon with Quinoa and Steamed Broccoli
Ingredients:
 Salmon fillet
 Quinoa
 Broccoli
Meal Prep:
1. Preheat oven and bake salmon seasoned with herbs.
2. Cook quinoa according to package instructions.
3. Steam broccoli.
Protein Content: Approximately 35 grams

Nutrition: Day 1's meals offer a balanced combination of protein (90 grams) ,
fiber, vitamins, minerals, and healthy fats. Breakfast features avocado toast,
providing moderate protein and fiber alongside vitamins C, E, K, and B
vitamins. Lunch consists of a grilled chicken salad, offering lean protein, fiber-
rich leafy greens, and an array of vitamins and minerals. Dinner includes baked
salmon with quinoa and broccoli, delivering high-quality protein, fiber from
quinoa, and a plethora of vitamins and minerals from the salmon and
vegetables. These meals support overall health and wellness with their
nutrient-rich ingredients. Adjustments can be made based on individual
nutritional needs and preferences.

DAY 2:
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Breakfast: Greek Yogurt Parfait
Ingredients:
• Greek yogurt
• Granola
• Berries
• Honey (optional)

Meal Prep:
• Layer Greek yogurt, granola, and berries in a jar.

Protein Content: Approximately 20 grams

Lunch: Turkey and Avocado Wrap

Ingredients:
• Whole wheat tortilla
• Sliced turkey breast
• Avocado
• Spinach leaves
• Cherry tomatoes

Meal Prep:
• Assemble ingredients into a wrap and pack for lunch.

Protein Content: Approximately 25 grams

Dinner: Lean Beef Stir-Fry with Brown Rice

Ingredients:
• Lean beef strips
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 • Mixed vegetables (bell peppers, broccoli, carrots)
• Soy sauce
• Garlic
• Brown rice

Meal Prep:
• Stir-fry beef and vegetables with garlic and soy sauce.
• Cook brown rice.

Protein Content: Approximately 30 grams

Nutrition: Day 2 presents a diverse array of nutrient-packed meals. Kicking off

the day, the Greek Yogurt Parfait contributes calcium, probiotics, and vitamins
from yogurt, accompanied by antioxidants and vitamins found in berries,
alongside approximately 20 grams of protein. The Turkey and Avocado Wrap at
lunchtime not only provides essential vitamins like E and K from avocado and
fiber from the whole wheat tortilla but also offers approximately 25 grams of
protein from turkey. As evening sets in, savor the Lean Beef Stir-Fry with Brown
Rice, which offers iron, zinc, and B vitamins from beef, along with an
assortment of vitamins and minerals from mixed vegetables, all while
delivering approximately 30 grams of protein. These meals collectively supply a
wealth of proteins, vitamins, minerals, antioxidants, and fiber, ensuring a day
of robust and balanced nutrition.

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Day 3:
Breakfast: Spinach and Feta Omelette
Ingredients:
• Eggs
• Spinach
• Feta cheese
• Olive oil
Meal Prep:
• Sauté spinach in olive oil until wilted.
• Beat eggs and pour over the spinach.
• Sprinkle feta cheese on top and cook until set.
Protein Content: Approximately 25 grams

Lunch: Quinoa Salad with Chickpeas

Ingredients:
• Quinoa
• Chickpeas
• Cherry tomatoes
• Cucumber
• Red onion
• Lemon juice
• Olive oil
Meal Prep:
• Cook quinoa according to package instructions.
• Mix quinoa with chickpeas, diced vegetables, lemon juice, and
olive oil.

Protein Content: Approximately 20 grams

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Dinner: Grilled Tofu with Stir-Fried Vegetables
Ingredients:
• Firm tofu
• Mixed vegetables
• Soy sauce
• Garlic
• Sesame oil
Meal Prep:
• Press tofu to remove excess moisture, then slice into cubes.
• Marinate tofu in soy sauce and garlic.
• Grill tofu and stir-fry vegetables in sesame oil.

Protein Content: Approximately: 30 grams

Nutrition: Day 3 unfolds with a nutritional feast. Kickstart your morning with a
Spinach and Feta Omelette, offering approximately 25 grams of protein from
eggs, alongside vitamins A, E, and K from spinach, and calcium and phosphorus
from feta. For lunch, relish a Quinoa Salad with Chickpeas, providing around 20
grams of protein, along with B vitamins, vitamin C, iron, zinc, magnesium, and
fiber. Come dinnertime, indulge in Grilled Tofu with Stir-Fried Vegetables,
offering roughly 30 grams of protein from tofu, accompanied by a variety of
vitamins and minerals from mixed vegetables. Together, these meals provide a
balanced blend of proteins, vitamins, minerals, and fiber, ensuring a day of
wholesome nourishment.

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DAY 4:
Breakfast: Protein Smoothie
Ingredients
• Protein powder (whey or plant-based)
• Spinach
• Banana
• Almond milk

Meal Prep:
• Blend all ingredients until smooth.

Protein Content: Approximately 30 grams

Lunch: Lentil Soup with Whole Grain Bread

Ingredients:
• Lentils
• Carrots
• Celery
• Onion
• Vegetable broth
• Whole grain bread

Meal Prep:
• Cook lentils with chopped vegetables in vegetable broth.
• Serve with whole grain bread.

Protein Content: Approximately 20 grams

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Dinner: Grilled Shrimp Skewers with Quinoa Salad
Ingredients:
• Shrimp
• Bell peppers
• Red onion
• Zucchini
• Quinoa

Meal Prep:
• Marinate shrimp in olive oil, garlic, and lemon juice.
• Thread shrimp and vegetables onto skewers and grill.
• Serve with cooked quinoa.

Protein Content: Approximately 30 grams

Nutrition: Day 4's meals offer a balanced array of nutrients to fuel the body
throughout the day. The breakfast starts with a protein-packed smoothie,
blending spinach, banana, and almond milk with protein powder, delivering
around 30 grams of protein. For lunch, a hearty lentil soup brimming with
carrots, celery, and onions provides approximately 20 grams of protein,
accompanied by whole grain bread for added fiber and nutrients. Dinner brings
grilled shrimp skewers alongside colorful bell peppers, red onion, and zucchini,
served with quinoa, offering another 30 grams of protein. These meals not only
satisfy hunger but also deliver essential vitamins and minerals. Spinach in the
smoothie contributes iron and vitamin K, while lentils in the soup provide folate
and manganese. The shrimp in the dinner dish supplies selenium and vitamin
B12, promoting overall health and vitality.

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DAY 5:
Breakfast: Scrambled Tofu with Vegetables
Ingredients:
• Firm tofu
• Spinach
• Bell peppers
• Onion
• Turmeric
• Salt and pepper

Meal Prep:
• Crumble tofu into a skillet and cook with chopped vegetables until
heated through.
• Season with turmeric, salt, and pepper.
Protein Content: Approximately 25 grams

Lunch: Chicken and Vegetable Stir-Fry

Ingredients:
• Chicken breast
• Mixed vegetables (broccoli, carrots, snap peas)
• Soy sauce
• Garlic
• Ginger
• Olive oil
Meal Prep:
• Slice chicken breast into strips and marinate in soy sauce, garlic,
and ginger.
• Stir-fry chicken and vegetables in olive oil until cooked through.

Protein Content: Approximately 30 grams

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Dinner: Lentil and Vegetable Curry with Brown Rice
Ingredients:
• Mixed vegetables (bell peppers, cauliflower, carrots)
• Coconut milk
• Curry paste
• Brown rice

Meal Prep:
• Cook lentils with chopped vegetables, coconut milk, and curry
paste until tender.
• Serve over cooked brown rice.

Protein Content: Approximately 25 grams

Nutrition: Day 5's meals are a celebration of diversity and flavor while
providing ample protein for sustained energy. The day starts with a vibrant
breakfast of scrambled tofu with spinach, bell peppers, and onions, seasoned
with turmeric, salt, and pepper, delivering around 25 grams of protein. Lunch
introduces a classic chicken and vegetable stir-fry, combining tender chicken
breast strips with a colorful mix of broccoli, carrots, and snap peas, infused
with the flavors of soy sauce, garlic, and ginger, providing approximately 30
grams of protein. Dinner showcases a hearty lentil and vegetable curry served
over brown rice, marrying the earthiness of lentils and mixed vegetables with
the creaminess of coconut milk and the complexity of curry paste, offering
another 25 grams of protein. These meals not only deliver essential nutrients
but also satisfy the palate with a symphony of tastes and textures. Spinach in
the breakfast dish contributes iron and vitamin K, while the mixed vegetables
throughout the day provide an array of vitamins and minerals. The chicken in
the lunch stir-fry supplies selenium and vitamin B6, enhancing overall well-
being and nourishment.

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DAY 6:
Breakfast: Greek Yogurt with Nuts and Berries
Ingredients:
• Greek yogurt
• Mixed nuts (almonds, walnuts)
• Berries (blueberries, strawberries)
• Honey (optional)

Meal Prep:
• Serve Greek yogurt topped with mixed nuts, berries, and a drizzle
of honey.
Protein Content: Approximately 20 grams

Lunch: Turkey and Quinoa Stuffed Bell Peppers

Ingredients:
• Bell peppers
• Ground turkey
• Quinoa
• Onion
• Garlic
• Tomato sauce

Meal Prep:
• Cook quinoa according to package instructions.
• Brown ground turkey with chopped onion and garlic, then mix
with cooked quinoa and tomato sauce.
• Stuff bell peppers with the mixture and bake until peppers are
tender.

Protein Content: Approximately 30 grams

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Dinner: Baked Cod with Roasted Vegetables
Ingredients:
• Cod fillets
• Asparagus
• Cherry tomatoes
• Red onion
• Lemon
• Olive oil

Meal Prep:
• Season cod fillets with olive oil, lemon juice, salt, and pepper.
• Arrange cod and vegetables on a baking sheet and bake until fish is
cooked through and vegetables are tender.
Protein Content: Approximately 25 grams

Nutrition: Day 6 presents a trifecta of nutritious meals, each offering a

balanced blend of protein, vitamins, and flavors. Breakfast begins with creamy
Greek yogurt adorned with a mix of crunchy nuts, vibrant berries, and a hint of
honey, providing around 20 grams of protein to kickstart the day. For lunch,
succulent turkey and quinoa stuffed bell peppers steal the spotlight, as ground
turkey and quinoa mingle with savory onion, garlic, and tomato sauce,
delivering approximately 30 grams of protein per serving. Dinner serves up
baked cod alongside a medley of roasted vegetables, including tender
asparagus, juicy cherry tomatoes, and zesty red onion, all seasoned with olive
oil and lemon juice, offering another 25 grams of protein. These meals not only
nourish the body but also delight the taste buds with their wholesome
ingredients and enticing flavors. The nuts and berries in the breakfast dish
provide antioxidants and healthy fats, while the bell peppers in the lunch dish
contribute vitamin C and fiber. The cod in the dinner entree supplies omega-3
fatty acids, promoting heart health and overall well-being.

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DAY 7:
Breakfast: Protein Oatmeal
Ingredients:
• Rolled oats
• Almond milk
• Protein powder
• Banana
• Almond butter
Meal Prep:
• Cook oats with almond milk, then stir in protein powder until
smooth.
• Top with sliced banana and a dollop of almond butter.
Protein Content: Approximately 25 grams

Lunch: Chickpea Salad with Feta Cheese

Ingredients:
• Chickpeas
• Cucumber
• Cherry tomatoes
• Red onion
• Feta cheese
• Olive oil
• Lemon juice
Meal Prep:
• Mix chickpeas, chopped vegetables, and crumbled feta cheese
with olive oil and lemon juice.

Protein Content: Approximately 20 grams

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Dinner: Beef and Vegetable Kebabs with Quinoa
Ingredients:
• Beef sirloin
• Bell peppers
• Red onion
• Zucchini
• Quinoa
Meal Prep:
• Cut beef into cubes and marinate in olive oil, garlic, and herbs.
• Thread beef and vegetables onto skewers and grill until cooked to
desired doneness.
• Serve with cooked quinoa.
Protein Content: Approximately 30 grams

Nutrition: Day 7 brings a finale of nutritious delights, ensuring a satisfying end

to the week. The day commences with protein-packed oatmeal, blending the
comforting texture of rolled oats with almond milk and protein powder,
adorned with sliced banana and a dollop of almond butter, delivering around
25 grams of protein. Lunch showcases a vibrant chickpea salad featuring
crunchy cucumber, juicy cherry tomatoes, and zesty red onion, tossed with
crumbled feta cheese, olive oil, and lemon juice, offering approximately 20
grams of protein per serving. Finally, dinner presents succulent beef and
vegetable kebabs, as tender beef sirloin mingles with colorful bell peppers, red
onion, and zucchini, grilled to perfection and served alongside fluffy quinoa,
providing another 30 grams of protein. These meals not only provide essential
nutrients but also cater to diverse tastes and preferences. The almond butter in
the breakfast dish adds healthy fats and vitamin E, while the chickpeas in the
lunch salad contribute fiber and folate. The beef in the dinner entree supplies
iron and zinc, supporting muscle health and overall vitality.

FLEXFUSION
 "Congratulations on completing your 7-day meal
plan! By following these nutritious and delicious
recipes, you've taken a significant step towards
nourishing your body with wholesome ingredients
and balanced meals. Remember, a healthy lifestyle
is about consistency and balance, so continue to
make mindful choices that support your well-
being. Whether your goal is to improve your
energy levels, support your fitness journey, or
simply enjoy flavorful meals, this meal plan has
provided you with a foundation for sustainable and
enjoyable eating habits. Here's to your health and
happiness!"
FlexFusion Team

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