Are you looking for a weight loss meal plan that will keep you full and satisfied while helping you reach your goals? This 7 day easy meal plan is the solution for you.

7 Day Easy Weight Loss Meal Plan sample pages with arrow

Easy-to-Follow 7 Day Weight Loss Meal Plan

Lose weight this week eating delicious foods you & your family will love. This done-for-you plan includes everything you need to get to your goal weight with ease.

7 day weight loss meal plan cookbook

The PDF printable cookbook gives you easy access to every recipe you need for the week.

The 7 DAY EASY Meal Plan Bundle is your step-by-step guide for every day of the week. Eat tasty foods you enjoy…then feel fabulous when you see a lower number on the scale.

  • Easy meal plan system tells you exactly what to eat for every meal of the day (plus snacks!) so you lose weight.
  • Eat delicious real foods. (Even chocolate!)
  • Complete nutritional information (calories, fat, protein, carbohydrates) and Weight Watchers points for MyWW Green, Blue, and Purple done for you.
  • 3 meals + 2 snacks a day means you never go hungry.Complete nutritional information with calories and WW points

Get the 7 Day EASY Meal Plan here.

What’s Included in the 7 Day Meal Plan Bundle?

Here’s what you get with this simple meal plan to lose weight.

  • Includes 7 Day Meal Plan with exactly what to eat for every meal and snack for 7 full days. No need to calculate – we’ve done the hard work for you.
  • Grocery List makes shopping quick and easy.
  • Includes the 7 Day EASY Meal Plan Cookbook, a 20 page guide with step-by-step instructions, photos, WW points* and nutritional information for every recipe in the plan.
  • Includes a handy Food Swap List. Don’t like one of the foods listed? No problem. Here’s what to eat instead and still lose weight.
  • Bonus! Includes Meal Prep Guidebook to get organized for a week of amazing results.One week weight loss meal plan

Answers to Frequently Asked Questions about the 7 Day Diet Plan to Lose 2-10 Pounds*

Here are answers to questions we receive most often.

How much weight can I expect to lose with the 7 Day Meal Plan?

You can expect to lose 2-10 pounds during the week you use this plan. Everyone is different so your results may vary.*

How does the 7 Day Meal Plan actually work?

The 7 Day Meal Plan is based on healthy, whole foods including lean proteins to promote fullness, nutrient-rich fruits, and filling, healthy vegetables. We know you are busy, so the plan also includes prepared food and super-easy meals. Food is meant to be enjoyed (even during weight loss) so there are treats like meals out and chocolate, too.

Can I use this plan if I have dietary or medical restrictions?

Yes! We provide a Food Swaps Guide that includes a list of 200 foods to help you adjust the meal plan to your specific needs. Check with your doctor or medical health professional for your specific situation.

Will this plan work for me if I’m a picky eater?  

We encourage you to follow the meal plan as closely as possible. You might discover a new favorite! However, if there’s a food you just can’t tolerate, check out our Food Swaps Guide where we provide a list of 200 foods that can be swapped and you will still lose weight.

Is the food time-consuming to prepare? I’m busy.

The plan includes easy-to-prepare meals and snacks, some packaged foods and even restaurant meal options. The 7 Day EASY Meal Plan Cookbook walks you step-by-step through making each recipe. We understand your time is valuable. Many people grocery shop and meal prep the recipes on the weekend, then start the plan on Monday morning.

Can I drink coffee on this plan?

Yes. All beverages without calories are included, including coffee, tea, and diet soda. If you want to add creamer or drink beverages with calories, simply add these to your day’s total calories or points.

Is this plan the same as the 3 Day Diet?

If you participated in the 3 day diet and loved it, you will love the 7 Day EASY Meal Plan even more. We’ve added in some favorite foods like rice, potatoes, and even chocolate. The 7 day meal plan includes all NEW recipes and meal ideas for you to enjoy. While most of the foods in this plan are real, whole foods, there are some packaged foods and restaurant meals to make it quick and easy.

Click here to get the 7 day diet plan for weight loss bundle now:

Click here for the 7 day Easy meal plan for weight loss

Sample 1,500 Calorie Diet Plan for Weight Loss

Here’s a sample meal plan for fast, healthy weight loss. This meal plan is high in protein for fullness and satisfaction, making it the best 7 day diet plan for weight loss for most people. This plan has easy to prepare foods that you can make at home.

Sample 1,500 weight loss meal plan

Here’s a sample 1,500 calorie day and WW points Green 30 , Blue 23 points, Purple 16 points day.






Breakfast – Dannon Light n Fit Greek yogurt, hard boiled egg – 1 egg, almonds – 1/4 cup, Banana, 1 medium

WW points – Green – 8 points, Blue – 6 points, Purple – 6 points

464 calories, 49 g carbohydrate, 23 g fat, 20 g protein

Lunch – Healthy Taco Soup – 2 cups, Good Thins corn crackers – 1 serving, salsa – 2 T

WW points – Green – 7 points, Blue – 3 points, Purple – 3 points

369 calories, 64 g carbohydrates, 3 g fat, 24 g protein

Dinner – Sirloin steak – 4 ounces, Red potato – 1 medium, Olive oil – 1 tsp, steamed or oven-roasted baby carrots – 2 cups

WW points – Green – 9, Blue – 9, Purple – 5

407 calories, 42 g carbohydrate, 10 g fat, 38 g protein

Snack 1 – Raw mixed vegetables (carrots, celery, grape tomatoes, broccoli) – 2 cups, Light Ranch dressing such as Kraft Light – 2 T

WW points – 2 points all plans

Snack 2 – Apple – 1 medium, light string cheese – 1 stick

WW points – 1 point all plans

Both snacks – 266 calories, 36 g carbohydrate, 10 g fat, 10 g protein

Day 1 Total –

MyWW Green – 27 points

MyWW Blue – 21 points

MyWW Purple – 17 points

1,506 calories, 191 g carbohydrate, 46 g fat, 92 g protein

Are you ready to lose weight this week! This simple meal plan makes it do-able to reach your weight loss goals.

Click here to get the 7 Day EASY Meal Plan Bundle now.

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7 day easy meal plan for weight loss bundle with example pages

*Your results may vary. This plan is not a substitute for medical advice. This plan is not endorsed by or associated with WW/Weight Watchers. Nutritional information is approximate and calculated on My Fitness Pal and WW points on the MyWW app.