Meal Plan To Lose 1 Kg Per Week
For many people, it can be daunting and challenging to lose weight.
There are many different reasons for wanting to lose weight - health reasons, physical appearance, getting ready for a sporting competition, etc.
However, there are a lot of factors that can influence your weight. Everyone’s body type is different, so you can’t compare your weight loss journey or body to anyone else’s.
Generally speaking, diet is one of the biggest things to consider when planning to lose weight. Physical activity is another one.
It’s possible to lose one kilogram (2.2 pounds) per week when you follow a proper meal plan.
However, this meal plan is just an example and a general guide, and how much you lose can depend on your body, your lifestyle, and your health.
What Meal Plan Should I Follow To Lose Weight?
Different people need a different number of calories per day to function, so if you plan to lose weight in a healthy way (and that’s the only way you should do) tweak this meal plan according to your BMI and your body. Even when two people are on a weight loss journey and they plan to lose the same amount, their calorie intake might not be the same. It depends on how much they currently weight, whether or not they do regular exercise (when you can, try to do physical activity for at least 30 minutes a day), and so on.
While being in a calorie deficit is what makes you lose weight, you want to make sure you’re doing it in a healthy way, and that you’re eating enough and not starving yourself.
When dealing with weight gain and getting a few extra pounds, it’s easy to want to do an extreme diet plan and lose weight as soon as possible, but you should develop a long-term healthy meal plan that will make you not only look good, but feel good as well. You want to lose 1kg per week safely, not in a way that you’re torturing yourself.
Meal Plan To Lose 1 Kg Per Week
A general rule for a healthy weight loss diet plan is that you need all food groups: protein, healthy fats, healthy carbs, and of course - fruits and veggies.
For snacks, you can eat fruit, nuts, smoothies, etc.
For hydration, make sure you drink lots of water, tea (green tea, camomile tea, mint tea, etc.), lemonade, and freshly squeezed fruit juice.
So, here’s a meal plan that should help you lose 1kg a week safely and burn fat (for reference, 1kg is around 2.2 pounds).
Day 1
Breakfast
Omelet with Avocado and Veg
279 calories
Ingredients:
2 Egg, large - 144 calories
½ Avocado, small - 116.5 calories
½ Bell pepper, red - 18.5 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Lunch
Adobo Chicken with Rice
500 calories
Ingredients:
2 cups Green beans - 78 calories
½ cup Rice, cooked - 110 calories
¼ Jalapeño, slice - 0.25 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
2 Tbsp Soy sauce (Tbsp) - 0 calories
1 Tbsp White vinegar - 3 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Mix in a bowl: garlic, soy sauce, vinegar, oil, and salt & pepper.
Marinate chicken in the fridge for at least 1 hour.
Spray a baking sheet with an oil spray.
Bake chicken for 30 minutes at 400 degrees. Top with jalapeno slices.
Add in green beans (& pour marinade from the chicken over the green beans) for the last 15 minutes.
Cook rice as instructed on package.
Combine all ingredients in a bowl.
Dinner
Bacon Wrapped Chicken with Stir Fried Brussels
434 calories
Ingredients:
6 oz Chicken breast, boneless, skinless, raw - 190 calories
3 Uncured bacon, slice - 132 calories
2 cups Brussels sprouts - 112 calories
1 Garlic salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Preheat oven to 400 degrees F
Slice chicken breast into 3 strips
Slice off Brussels’ hard ends, then halve or quarter each one (note: I prefer to just buy shaved Brussels – if your store carries them, do the same!)
Wrap once piece of bacon around each chicken strip
Line a baking sheet with parchment paper
Add chicken and Brussels to the baking sheet.
Bake for 30 minutes, turning chicken pieces over at 15 minutes, and mixing around Brussels so they cook evenly.
Serve chicken and Brussels on a plate and enjoy.
No chicken? Use tofu slices, or scallops. No bacon? Use turkey or soy bacon.
Day 2
Breakfast
Egg Bites in Muffin Tins with Veggies
272 calories
Ingredients:
2 Egg, large - 144 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
1 Everything bagel seasoning, dash - 0 calories
1 cup Leafy greens, spinach, raw - 7 calories
¼ Bell pepper, red - 9.25 calories
Instructions:
This recipe works best if you’re making 2 or 3 servings at once.
Preheat oven to 400 degrees.
Spray a pan with an oil spray.
Dice pepper. Cook on medium heat ~3 minutes.
Crack eggs in a bowl and whisk with a fork, add in other ingredients.
Pour evenly in muffin tin. Silicone muffin tins work best.
Bake for 20 minutes, or until eggs have set.
No dairy? Use bacon.
Lunch
Asian Inspired Chicken Stir Fry
403 calories
Ingredients:
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Zucchini, medium - 33 calories
1 Bell pepper, red - 37 calories
1 Tbsp Tomatoes, sun-dried - 17 calories
⅛ cup Peanuts (cups) - 96 calories
1 tsp Red pepper flakes, dash - 0 calories
2 Tbsp Soy Ginger sauce - 30 calories
Instructions:
Cube chicken. Chop veggies into small pieces.
Spray pan with an oil spray.
Cook chicken for ~8 minutes, stirring frequently, on medium heat.
Add in the zucchini and red bell peppers for another ~5 minutes.
Add in sauce and top with seasonings, sun dried tomatoes for ~1 minute.
Top peanuts at the very end (they taste better crispy, not cooked!).
Note: I got my soy ginger sauce at Whole Foods. No soy ginger sauce? Use soy sauce.
No chicken? Use fish, tofu, or beans. No nuts? Feel free to use any other nut/seed you prefer – cashews would work well.
Dinner
Copycat Olive Garden Zuppa Toscana Soup
STARCH
470 calories
Ingredients:
1 Sausage, chicken - 140 calories
¼ Onion, yellow - 13.75 calories
2 cups Leafy greens, kale, raw - 30 calories
¾ cup Broth, chicken or beef (cups) - 26.25 calories
¼ cup Milk, 2% (cups) - 30.5 calories
1 Potato, white, medium, 5 inches - 160 calories
1 Uncured bacon, slice - 44 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) - 25 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
1 Garlic powder, dash - 0 calories
Instructions:
Dice sausage, onion, and potato.
Fry bacon on the stovetop (or microwave or oven if you prefer), then cut into small pieces.
Spray a pot with an oil spray. Add in sausage, onion, potato, and spices, and stir for 5-6 min.
Add in broth and milk, simmer (lid on) on low heat for 20 min, until potatoes and sausage have cooked through.
Add in kale and Parmesan for ~3 minutes.
No dairy? Use soy milk and skip the Parm.
Note: I personally like these brands of sausage – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells
Day 3
Breakfast
Egg Scramble with Sun Dried Tomatoes
434 calories
Ingredients:
2 Egg, large - 144 calories
⅔ cup Cheese, crumbled, feta - 266 calories
1 cup Leafy greens, spinach, raw - 7 calories
1 Tbsp Tomatoes, sun-dried - 17 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Lunch
Creamy Alfredo Zoodles and Chicken
332 calories
Ingredients:
¼ cup Alfredo sauce - 100 calories
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Basil, dash - 0 calories
1 Oregano, dash - 0 calories
Instructions:
Slice chicken intro strips.
Spray a pan with an oil spray & heat chicken for ~10 minutes on medium heat, turning them occasionally, until cooked through.
While chicken is cooking, spray a separate pan with an oil spray and stir-fry zoodles on medium heat, breaking up noodles with tongs if cooking from frozen. Once cooked through, drain any excess liquid with a sieve.
Add zoodles and alfredo sauce to pan with chicken, mix & let simmer ~3 minutes.
Top with seasonings.
Dairy free? You can typically find a dairy-free alfredo or pesto sauce at most grocery stores. Vegetarian? Use tofu or beans.
Note: I like Rao’s Alfredo sauce, available at most stores, but any Alfredo sauce you have access to is fine.
Dinner
Curry Chicken and Rice
421 calories
Ingredients:
½ cup Rice, cooked - 110 calories
¼ Onion, yellow - 13.75 calories
1 Curry powder, dash - 0 calories
¼ Tbsp Curry paste - 2.5 calories
3 oz Coconut milk, reduced fat (oz) - 105 calories
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
1 tsp Red pepper flakes, dash - 0 calories
1 Salt, dash - 0 calories
1 Tbsp Cilantro - 0 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
Instructions:
This recipe works best when making 2-3+ servings.
Cube raw chicken and dice onion.
Spray pan with an oil spray.
Stir-fry garlic (1/3 Tbsp = 1 tsp) and onion for ~6 minutes.
Add in chicken, curry powder, curry paste, and spices. Stir for another 4-5 minutes on lowest heat.
Add in coconut milk, let simmer for as long as you like.
Cook rice as instructed on package if not already cooked.
When ready to eat, top rice with curry chicken. Season with cilantro.
Notes: You can absolutely also use a pre-made curry sauce if you prefer. Track your ingredients it ahead of time to make sure your calories are in check. No chicken? Use tofu.
Day 4
Breakfast
Spinach Frittata
239 calories
Ingredients:
2 Egg, large - 144 calories
¼ cup Frozen spinach - 9.5 calories
¼ Bell pepper, red - 9.25 calories
⅙ cup Cheese, shredded, cheddar - 76 calories
1 Salt, dash - 0 calories
Lunch
Lettuce Wrapped Ground Turkey Tacos
315 calories
Ingredients:
3 Lettuce leaves for lettuce wraps - 6 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
1 Carrots, whole, medium - 25 calories
1 Cumin, dash - 0 calories
1 Garlic salt, dash - 0 calories
Instructions:
Dice carrots.
Spray a pan with an oil spray. Stir fry turkey and carrots for ~10 minutes on low heat, until turkey is no longer pink.
Add in seasonings.
Add to lettuce leaves.
Top with cheese.
No ground turkey? Use ground beef, tuna, beans or tofu. No lettuce leaves for lettuce wraps? Have taco insides on a bed of lettuce as a “taco salad”.
Dinner
French Onion Chicken Skillet
476 calories
Ingredients:
⅓ cup Broth, chicken or beef (cups) - 11.55 calories
1½ Onion, yellow - 82.5 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
2 tsp Olive oil (tsp) - 80 calories
1 Garlic salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Slice chicken and onion into bite sized pieces.
Add oil to pan.
Cook chicken and onion for ~10 minutes on medium-low heat, until chicken has cooked through and the onion is fragrant (you’ll know!).
Add in broth and top with cheese and seasonings, simmer on low heat at least 5 minutes.
No chicken? Use tofu, fish, or beans. No beef broth? Use chicken or vegetable broth. No dairy? Use a dairy-free cheese, or more oil.
Note: some people may experience gastrointestinal discomfort from a large portion of onions. If this is you, swap out the onions for another veg, e.g. eggplant, peppers.
Day 5
Breakfast
Lightened Up Breakfast Burrito Bowl
306 calories
Ingredients:
½ cup Rice, brown, cooked - 120 calories
¼ cup Salsa - 16 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Egg, large - 72 calories - scramble it
¼ cup Cheese, shredded, mozzarella - 84 calories
1 tsp Hot sauce (tsp) - 0 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Lunch
Light Pasta Salad
378 calories
Ingredients:
2 cups Mixed greens - 20 calories
3 Uncured bacon, slice - 132 calories
¼ Onion, red - 13.75 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
½ cup Pasta, whole wheat, cooked - 90 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Cook pasta as instructed on package
Dice onion
Cut bacon into small pieces with kitchen shears
Add bacon to a pan, cook on low heat, stirring frequently, until cooked through, about 8 minutes
Mix all ingredients in a bowl, top with seasonings, oil, and vinegar
No bacon? Use turkey or soy bacon, or sunflower seeds
Gluten free? Use gluten free pasta
Dinner
Garlic Chicken Thigh Sheet Pan
487 calories
Ingredients:
6 oz Chicken thigh, boneless, skinless, raw - 190 calories
1½ cups Squash, butternut, chunks, fresh (uncooked) - 94.5 calories
1 cup Brussels sprouts - 56 calories
½ Onion, red - 27.5 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 tsp Red pepper flakes, dash - 0 calories
1 Garlic salt, dash - 0 calories
1 tsp Garlic, minced (tsp) - 0 calories
Day 6
Breakfast
Guac Toast with Egg
297 calories
Ingredients:
1 Bread, slice, whole wheat - 120 calories
1 Egg, large - 72 calories - boil it
¼ cup Guacamole - 105 calories
1 tsp Everything bagel seasoning - 0 calories
Lunch
Sheetpan Roasted Potatoes and Beef
532 calories
Ingredients:
4 oz Beef, filet mignon, raw - 280 calories
1 Small golden potatoes - 90 calories
1 Bell pepper, green - 27 calories
1 Onion, yellow - 55 calories
1 tsp Garlic salt - 0 calories
⅔ Tbsp Olive oil (Tbsp) - 79.73 calories
Dinner
Gnocchi Parm
474 calories
Ingredients:
½ cup Gnocchi, regular - 140 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
1 cup Canned, diced tomatoes - 50 calories
⅓ cup Cheese, shredded, mozzarella - 112 calories
1 Basil, dash - 0 calories
1 Oregano, dash - 0 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions:
Spray a pan with an oil spray and set burner to low heat. Stir fry gnocchi (from fresh or frozen) and turkey until no longer pink and gnocchi has browned.
Add in tomatoes, let simmer for 5-6 minutes.
Top with cheese and seasonings, heat for 5-6 minutes, until cheese has melted.
No meat? Use tofu.
Note: Use any type of gnocchi you have – cauliflower gnocchi or regular. Choose a calorie-equivalent amount of the type you have. They both count as a starch.
Day 7
Breakfast
Oatmeal with Peanut Butter and Banana
349 calories
Ingredients:
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Banana - 105 calories
1 Tbsp Peanut butter (Tbsp) - 94 calories
1 Cinnamon, dash - 0 calories
Lunch
Shrimp & Zucchini Stir Fry With Peanut Sauce
286 calories
Ingredients:
5 oz Shrimp, fresh or frozen - 140 calories
2 Zucchini, medium - 66 calories
2 Tbsp Peanut sauce - 80 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Dinner
Shrimp, Zoodle, Mushroom and White Beans One Pan Meal
531 calories
Ingredients:
2 cups Zoodles (zucchini noodles), raw or frozen - 42 calories
5 oz Shrimp, fresh or frozen - 140 calories
½ cup Mushrooms, small, whole or sliced - 7.5 calories
1 cup Leafy greens, spinach, raw - 7 calories
⅔ cup Cheese, shredded, mozzarella - 224 calories
½ cup Beans & legumes, White, cooked - 110 calories
1 Basil, dash - 0 calories
1 Salt, dash - 0 calories
Instructions:
Spray pan with an oil spray.
Stir fry shrimp and zoodles on medium heat ~10 minutes until cooked, if there is extra liquid drain it away.
Add in mushrooms and beans ~4 minutes.
Add in spinach another 2 minutes.
Top with cheese, basil and salt.
No cheese? Use oil.