Here’s your detailed 7 Day Weight Loss Meal Plan! You will lose weight with a 1500 Calorie Diet, so we’ve made this 1473 calorie plan for you. Why? Because unless you buy calorie controlled prepared package meals like the ones from MYMC or Youfoodz, it can be a challenge to design your own menu. This plan ticks all the nutrient boxes and comes with recipes and a shopping list!
Average Calories per Meal
The meal plan has a total of 10,314 calories, evenly spread across seven days. This makes for an average of 1,473 calories per day. Most people will lose weight at this level. There are four meals per day: Breakfast, Lunch, Dinner, and Snack. The average calories per meal are:
As you can see from the plan, the meals are widely varied and all made from scratch. This makes a long shopping list necessary. To be specific, there is a list of 138 ingredients:
Each meal (not including the plain fruit) in the 7 Day Weight Loss Meal Plan has a recipe, shown below. Serve size is indicated, as well as calories per serve:
Breakfast wrap
prep time 20 minutes
serves 4
things you need
4 eggs ¼ cup Reduced fat milk 1 cup Corn kernels 2 tablespoons Diced red capsicum 2 tablespoons Diced green capsicum
100g Quartered button mushrooms 4 Medium sized wholemeal wraps 2 Sliced medium tomatoes 1 cup Grated reduced fat cheddar cheese
here’s how
1
Lightly whisk eggs, milk, corn, capsicum and pepper together.
2
Pour one quarter of the egg mixture into a small pre-heated non-stick frypan to just cover the base. Cook over medium heat until eggs are almost set. Turn over and cook for a further 15 seconds. Repeat with remaining mixture to make 4 omelettes.
3
Cook mushrooms in the same frypan until golden.
4
Top each wrap with a cooked omelette, sliced tomato, mushrooms and cheese. Fold the edge closest to you over one third of the filling and then fold in the sides of the wrap to form a roll.
Calories per serve: 350 calories per serve
Notes: Some people like this with a dash of pepper.
Spinach quiche
prep time 45 minutes
serves 6
things you need
1/2 cup Olive oil 1 Grated carrot 2 cups Chopped spinach 5 eggs Beaten 1 cup Grated reduced-fat cheese
2 tablespoons Reduced-salt soya sauce 4 Sliced green onions
here’s how
1
Spray a wok with oil. Cook ginger and vegetables over high heat for 5–7 minutes.
2
Add rice, chicken and soy sauce. Toss to coat. Cook, stirring, for 5 minutes, or until rice is hot and chicken is heated through.
3
Add half the onion and toss to combine. Serve fried rice topped with remaining onion.
Calories per serve: 399 calories per serve Notes: You can substitute the frozen vegetables with 4 cups of chopped, mixed fresh vegetables
Spring Rolls
prep time 30 minutes
rolls 20
things you need
3 teaspoons Olive oil 1 Diced onion ½ teaspoon Chopped ginger 1 clove Chopped garlic 1 Chopped celery stalk ½ cup Bean sprouts 1 tablespoon Cornflower
5 Diced mushrooms 1 Diced capsicum 2 cups Chopped cabbage 1 cup Diced cooked ham 1 teaspoon Sweet chilli sauce 1 tablespoon Reduced-salt soya sauce 250g Thawed spring roll pastry
here’s how
1
Preheat oven to 200oC.
2
Brush an oven tray with 1 teaspoon of the oil.
3
Heat remaining oil in a wok or frying pan over medium to high heat. Add onion, ginger and garlic and stir-fry for 1 minute.
4
Add celery, mushrooms, capsicum and cabbage and stir-fry for about 3 minutes.
5
Add ham and sprouts. Cover with lid and let vegetables cook for another minute.
6
Meanwhile combine cornflour, sweet chilli sauce, soy sauce and herbs.
7
Add the mixed sauce to the spring roll filling and heat until mixture boils and thickens.
8
Remove saucepan from heat and allow to cool.
9
Place 1-2 tablespoons of mixture on the bottom corner of one spring roll sheet. Fold edges of sheet in and roll up. Continue until all the mixture is used.
10
Bake in a hot oven for 15-20 minutes or until the spring rolls are golden brown.
Calories per roll: 103 calories per roll
Nutty Pears
prep time 45 minutes
serves 4
things you need
¾ cup Rolled oats 4 Medium green or brown pears ¼ cup Pistachio nuts 2 tablespoons Raisins ¼ teaspoon Mixed spice
1 tablespoon Maple Syrup 4 tablespoons Low-fat Greek yoghurt
here’s how
1
Preheat oven to 180°C. Halve each pear and remove the core. Place on a baking tray lined with non stick baking paper and spray with oil spray. Bake for 15-20 minutes.
2
Meanwhile, combine the pistachios, raisins and mixed spice. Add the maple syrup and toss to coat.
3
Remove the pears from the oven and spoon the nut mixture into the cavities. Return to the oven and continue to cook for 10-15 minutes until softened.
4
Serve warm or cooled with 1 tablespoon of Greek yoghurt.
Calories per serve: 190 calories per serve
Pikelet
prep time 20 minutes
serves 10
things you need
1 cup Self-raising wholemeal flour ¼ cup Skim milk powder 1 cup water 2/3 cup Reduced fat natural yoghurt 3 drops Vanilla essence
1 ½ cups Fresh or frozen berries
here’s how
1
Mix together flour and skim milk powder.
2
Slowly add water and mix to a paste. Leave to stand for about 15 minutes (the mixture will thicken on standing).
3
Drop spoonfuls of mixture into a hot non-stick frying pan. Cook until bubbles appear on the upper side, then turn over using a plastic slide and allow second side to brown.
4
Mix together yoghurt and vanilla essence.
5
Serve pikelets with a dollop of yoghurt and fruit. If using frozen fruit, heat in a saucepan and then pour over.
Calories per serve: 270 calories per serve
Vegetable Filo Roll
prep time 30 minutes
serves 6
things you need
2 Diagonally sliced zucchinis 1 Sliced red onion 1 Sliced red capsicum 100g Chopped mushrooms ½ cup Drained canned artichoke hearts 2 tablespoons Reduced fat milk
300g Crumbled ricotta 2 cloves Chopped garlic ¼ cup Chopped basil leaves 8 Sheets of filo pastry 100g Mixed salad greens
here’s how
1
Spray the zucchini, onion, capsicum and mushrooms with olive oil and place onto a lined oven tray and bake at 200°C for 15-20 minutes or until tender.
2
Combine the vegetables, artichokes, crumbled ricotta, garlic and basil.
3
Lay one sheet of filo pastry onto benchtop, brush with milk and top with another sheet. Repeat the process with remaining sheets to form a pile of layered pastry. Cut through the sheets to form two squares.
4
Spoon mixture over two thirds of each pile of pastry and roll up like a Swiss roll. Brush each roll with milk, sprinkle with pepper and place onto a lined oven tray and bake at 200°C for 15 minutes or until crisp and golden.
5
Allow to cool slightly and serve with crisp greens.
Calories per serve: 312 calories per serve Notes: These can be prepared the day before
Cauliflower Soup
prep time 30 minutes
serves 6
things you need
1 Cauliflower head, cut into florets 2 cups Reduced-salt vegetable stock 4 cups water 1 Chopped medium onion 1 Crushed clove of garlic
1 Chopped small fennel bulb 2 teaspoons Lemon juice 1/3 cup Almond meal 1/3 cup Chopped toasted macadamia nuts 6 Medium wholegrain bread rolls
here’s how
1
Place cauliflower, stock, water, onion, garlic and fennel in a large saucepan over medium heat. Simmer for 20-25 minutes until very soft.
2
Transfer mixture to a food processor, add lemon juice and blend until roughly combined.
3
Add almond meal and continue blending until smooth.
4
Serve topped with toasted macadamias and a bread roll.
Dip bread, one slice at a time into combined milk and eggs, draining excess.
2
Heat a non stick frypan over medium heat and cook bread on both sides until golden brown.
3
Divide French toast between serving plates and top with combined ricotta cheese and cinnamon sugar. Sprinkle with mixed berries and a drizzle of honey.
Calories per serve 495 calories per serve
Broccolini Spaghetti
prep time 5 minutes
serves 4
things you need
300g Wholemeal spaghetti 1 bunch Broccolini cut into florets 2 teaspoons Olive oil 200g Green beans 3 cloves garlic
Preheat oven to 200°C. Place pumpkin on a baking tray. Spray with oil. Bake for 15 minutes or until tender.
2
Meanwhile, spray a non-stick frying pan with oil. Add fish and cook over medium-high heat for 6–7 minutes or until just cooked through.
3
Combine pumpkin, lentils, tomato, spinach and vinegar in a bowl. Toss to combine. Serve with fish fillets and lemon wedges.
Calories per serve: 236 calories per serve
Cheese Omelette
prep time 15 minutes
serves 2
things you need
2 eggs 2 tablespoons 150g Cherry tomatoes ¼ cup water 50g Reduced-fat cheddar cheese
A dash Pepper 200g Halved button mushrooms ¼ cup Parsley
here’s how
1
Whisk eggs and water in a bowl until just combined. In a separate bowl, combine cheese, tomatoes and 2 tablespoons of parsley.
2
Pour half the egg mixture into a non-stick frypan to just cover the base. Cook over medium heat until eggs are almost set. Place half the cheese mixture over the omelette and fold in half. Slide onto a serving dish, keep warm, and repeat with remaining mixture to make another omelette.
3
Heat non-stick frypan and add mushrooms and water and saute; until cooked through. Season to taste and stir in remaining parsley. Serve mushrooms on the cheesy omelette sprinkled with chopped parsley.
2 cloves Crushed garlic 1 tablespoon Olive oil 1 ½ tablespoons Balsamic vinegar 1 cup Basil leaves ½ cup Ricotta cheese
here’s how
1
Cook spaghetti in a large saucepan of boiling water following packet directions, or until al dente, adding zucchini, broccoli and asparagus for last 2 minutes of cooking. Drain well and return to the saucepan.
2
Meanwhile, combine tomatoes, garlic, olive oil and balsamic vinegar in a bowl.
3
Add tomato mixture and basil leaves to pasta and vegetables. Season with freshly ground black pepper. Evenly divide between serving bowls. Serve topped with crumbled ricotta.
1 teaspoon Oil 2 Chopped onions 400ml Reduced-salt chicken stock 400g Can of no added salt chickpeas 2 tablespoons Coriander leaves 80g Halved dates 2 teaspoons Toasted sesame seeds 125g Brown rice (prepared for serving)
here’s how
1
Combine 1/2 cup yoghurt with spices and garlic in a shallow container, stir through lamb until coated. Cover and refrigerate for at least 30-minutes.
2
Heat the oil in a large non-stick saucepan and gently cook 3/4 of the onion for 5 minutes or until tender and lightly browned. Reserve remaining onion for serving.
3
Add the lamb to the pan and cook over medium heat for 5-8 minutes or until browned. Add the stock and chickpeas, bring to the boil, cover and simmer for 1 hour or until the lamb is tender. Remove lid and simmer for a further 4-5 minutes or until the sauce is reduced and sticky.
4
To serve, spoon lamb into a serving bowl, top with reserved onion, dollops of remaining yogurt and coriander. Dip the cut side of each date in sesame seeds and arrange over the tagine. Serve accompanied with carrots and rice.
Calories per serve: 383 calories per serve
Apple Crumble
prep time 30 minutes
serves 4
things you need
2 Chopped apples 2 cups Fresh or frozen blueberries 2 tablespoons Brown sugar 50g Sliced almonds ½ cup Rolled oats
here’s how
1
Preheat oven to 180°C. Place fruit in a shallow baking dish.
2
Combine remaining ingredients in a small bowl. Sprinkle over fruit. Spray with oil and bake for 20–25 minutes, until topping is crunchy and browned.
Calories per serve: 239 calories per serve
Apple Yoghurt
prep time 20 minutes
serves 10
things you need
10 Sliced medium apples 1cup water 1 tablespoon Honey 1 kg Reduced-fat yoghurt 2 ½ cups Low-fat muesli
here’s how
1
Combine apples, water and honey in a saucepan and cook, stirring occasionally, until apples are just tender (about 15 minutes). Cool and refrigerate until required.
2
Layer apples, yoghurt and muesli into 10 x 225ml disposable serving cups, finishing with a layer of yoghurt and a sprinkling of muesli. Cover and refrigerate until required.
Calories per serve: 374 calories per serve
Notes: Halve all of the ingredients for 5 serves
Brown Rice Salad
prep time 30 minutes
serves 8
things you need
1 ½ cups Brown rice 100g Snow peas 150g Broad beans 2 Sliced celery stalks 1 Chopped red onion ½ cup Chopped fresh parsley ½ cup Chopped fresh coriander 1 Sliced green apple
½ cup Chopped sun-dried tomatoes ½ cup Chopped walnuts 2 cloves Crushed garlic 8 tablespoons Apple juice 5 tablespoons Olive oil
here’s how
1
Cook rice according to packet instructions. Drain. Cool.
2
Meanwhile, blanch snow peas in boiling water for 1 minute, then plunge into a bowl of cold water. Drain and set aside.
3
Place broad beans into a microwave-proof bowl with 2 tablespoons water. Microwave on HIGH for 1 minute. Drain, cool and remove shells.
4
Combine vegies, fruit and walnuts with cooled rice.
5
Whisk together garlic, juice and oil. Pour over salad and toss to combine.
Calories per serve: 344 calories per serve
Notes: Halve all of the ingredients for 4 serves
Pork and Sweet Potato Chips
prep time 30 minutes
serves 4
things you need
¼ cup Lemon juice 2 tablespoons Chopped coriander 2 cloves Crushed garlic 4 teaspoons Paprika 400g Pork loin steaks
Combine lemon juice, coriander, garlic and 2 teaspoons paprika in a shallow, non-metallic bowl. Add pork, stir to coat, cover and set aside for 10 minutes.
2
Meanwhile, steam chips for 5–6 minutes, or until just tender. Remove and set aside.
3
Preheat a barbecue or chargrill pan to high. Cook pork for 4–5 minutes each side, or until cooked to your liking. Spray chips with oil, sprinkle with remaining paprika and cook for 1–2 minutes each side, until lightly charred.
4
Meanwhile, place rocket, capsicum and cucumber into a large bowl and toss to combine. Divide salad between plates and serve with warm chips and pork.
Heat dairy spread and half the garlic in a frypan until melted. Add mushrooms and saute for 2-3 minutes.
2
Remove from frypan and place under a hot grill and cook for a further 5 minutes or until tender.
3
Combine yoghurt, red capsicum, parsley and remaining garlic and season to taste.
4
Top mushrooms with yoghurt dressing and serve
Calories per serve: 168 calories per serve
Chicken and Bean Salad
prep time 20 minutes
serves 4
things you need
500g Sliced chicken breast 1 tablespoon Chopped fresh rosemary ¼ cup Balsamic vinegar 1 Sliced red onion 400g Drained can of cannellini beans
2 cups Sliced green beans 250g Cherry tomatoes 400g Steamed potatoes to serve 1 Lemon cut into wedges Spray Cooking oil spray
here’s how
1
Spray a large frying pan with oil and place over high heat. Cook chicken for 2–3 minutes each side, or until golden and just cooked through. Add rosemary and vinegar and cook, stirring, for 1 minute. Transfer to a plate and cover to keep warm.
2
Respray pan with a little more oil. Add onion and cook for 3–4 minutes, or until soft
3
Add cannellini beans, green beans, cherry tomatoes and 2 tablespoons water. Heat for 3-4 minutes, or until vegies are hot and tomatoes begin to split.
4
Serve chicken and vegetables with steamed new potatoes and lemon wedges.
1 tablespoon Chopped fresh coriander 1 teaspoon Ground cumin ½ teaspoon Chilli powder 400g Red kidney beans 500g Reduced salt pasta sauce
here’s how
1
In a large saucepan heat oil, add onion and garlic. Sauté for a few minutes until onions are translucent.
2
Add mince and cook until brown.
3
Meanwhile prepare burritos according to directions on the packet.
4
Add spices to mince, and allow to cook for a few minutes.
5
Add beans and pasta sauce. Allow to heat through.
6
Serve immediately with tomato, lettuce, cucumber, capsicum, mushrooms, avocado and a dollop of light sour cream.
Calories per serve: 510 calories per serve
Vegetable Egg Slice
prep time 1 hour
serves 6
things you need
1 Grated medium zucchini 1 Grated medium carrot 1/3 cup Corn kernels 1 clove Crushed garlic 1 tablespoon Water ¼ cup Chopped fresh parsley, mint, chives, basil ½ cup Self-raising flour
4 Chopped spring onions ½ cup Reduced-fat cheddar cheese 1/3 cup Reduced-fat crumbled feta cheese 4 Beaten eggs ¼ cup Reduced-fat milk 8 Halved cherry tomatoes 1 tablespoon Torn fresh basil leaves for serving
here’s how
1
Heat a non-stick frypan, add zucchini, carrot, peas, corn, garlic and water and cook until softened. Cool slightly.
2
Combine cooked vegetables with spring onions, cheddar, feta, eggs, milk, herbs and flour. Spoon mixture into a lined 28cm x 18cm slab pan. Stud cherry tomatoes onto mixture decoratively and bake at 180°C for 35 minutes or until golden and cooked.
3
Rest for 10-15 minutes before sprinkling with basil, slicing into small squares and serving
Calories per serve: 284 calories per serve
Notes: This can be prepared a day prior to eating
Chicken Noodle Salad
prep time 20 minutes
serves 4
things you need
250g Vermicelli rice noodles 250g Shredded cooked chicken breast 2 Sliced Lebanese cucumbers 2 Sliced carrots 250g Cherry tomatoes 125g Bean sprouts ½ cup Mint leaves ½ cup Fresh coriander
½ cup Fresh basil To make dressing: 1 Diced large chilli (optional) 1 clove Crushed garlic 1 tablespoon Brown sugar 1 tablespoon Fish sauce ¼ cup Lemon juice
here’s how
1
Place noodles into a large saucepan of boiling water and simmer for 4 minutes, until softened. Drain noodles, refresh in cold water and drain again. Set aside.
2
Meanwhile, make sweet chilli dressing: Place all the ingredients into a food processor or blender and purée until smooth. Set aside.
3
Place noodles, chicken, cucumbers, carrots, tomatoes, snow pea sprouts and herbs into a large bowl. Add the spicy dressing and toss to combine. Divide between bowls and serve immediately.
½ cup Reduced-fat milk 2 tablespoons Grated parmesan cheese
here’s how
1
Cook sweet potato in a saucepan of boiling water for 8–10 minutes, or until tender, adding asparagus to pan for last 3 minutes of cooking. Drain well.
2
Preheat grill to high. Spray a large, ovenproof frying pan with oil and place over medium-high heat. Add sweet potato, asparagus and rocket. Cook, stirring occasionally, for 2 minutes or until rocket wilts.
3
Whisk together eggs and milk. Pour eggs into frying pan over sweet potato mixture. Cook for 4–5 minutes over medium heat, or until frittata is almost set. Sprinkle with cheese and place under preheated grill for 3–4 minutes until golden brown and just set. Cut into quarters.
Calories per serve: 287 calories per serve
Wheat Tabbouleh
prep time 1 hour
serves 6
things you need
1 cup Wheat grains 1/3 cup White quinoa 2/3 cup Salt-reduced vegetable stock 200g Cherry tomotoes ¾ cup Chopped fresh parsley
½ cup Chopped fresh mint 2 Sliced green onions ¼ cup Lemon juice 2 tablespoons Olive oil 1 Lemon cut into wedges
here’s how
1
Place wheat in a saucepan with 3 cups of water and bring to the boil. Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.
2
Meanwhile, add quinoa and stock to a small saucepan. Bring to the boil then reduce heat to low. Cover and cook for 10 – 12 minutes or until stock is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.
3
Add quinoa, tomatoes, parsley, mint and onion to the wheat. Toss to combine.
4
Combine lemon juice and oil in a jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
5
Serve with lemon wedges.
Calories per serve: 196 calories per serve
If this Meal Plan won’t work for You
Really, Lamb Tagine and Apple Crumble for mid-week dinner? This meal plan might be considered difficult to follow for many people, because there is a lot of preparation and planning involved. Don’t worry, you do not have to follow a weight loss meal plan like this to lose weight responsibly. You can eat what you normally eat, with calorie counting and a few tweaks. The key to success is determination and planning. You can do it!
