The 7-Day Diet Plan You’ll Need To Kickstart Your Weight-Loss Journey

Losing weight is never easy. It takes sincere efforts, dedication, and above all a well-structured diet plan. Scroll down to check out the 7-day diet plan which will help you kickstart your weight loss journey.

It’s easy to lose touch with mindful eating and balanced nutrition in our busy lives. Whether it’s weight gain, low energy, or constant cravings, your body often signals that it’s time for a reset. That’s where a seven-day diet plan comes in—not as a crash course but as a gentle kickstart to nourish your body, improve digestion, and set the tone for a healthier lifestyle. Tanya Khanna, Nutritionist and Yoga Trainer, at Alyve Health, shared a 7-day diet plan which will help you build better food habits and feel good from the inside out.

7-Day Diet Plan

Here’s the 7-day diet plan you can consider for a better body:

Day 1

Morning (7:30 AM) – Warm lemon water

Breakfast (8:30 AM) – 1 bowl of Oats porridge with chia seeds + 1 boiled egg

Mid-morning (11:00 AM) – Green tea + handful of roasted chana Lunch (1:00 PM) – 1 bowl dal + 1 roti + sautéed veggies + salad Snack (4:00 PM) –1 cup Buttermilk + 4 almonds

Dinner (7:30 PM) – 1 Moong dal chilla with mint chutney

Day 2

Breakfast – 1 Besan cheela + tomato chutney

Mid-Morning – 1 cup Coconut water + 1 apple

Lunch – 1 bowl of Grilled paneer salad with olive oil dressing Snack – 1 cup Herbal tea + 1 cup foxnuts (makhana) Dinner –1 bowl Millet khichdi + 1 cup curd

Day 3

Breakfast – 1 cup Vegetable upma + 1 boiled egg

Mid-Morning – 1 cup Lemon water + 2 walnuts

Lunch – 1 cup Brown rice + 1 cup mixed vegetable curry + 1 cup cucumber raita

Snack – 1 Fresh fruit bowl (papaya/melon)

Dinner – 1 cup Palak soup + 1 cup moong sprouts salad

Day 4

Breakfast – 1 glass Smoothie with banana + peanut butter + oats + flaxseed

Mid-morning – 1 cup Green tea + 2 dates Lunch – 1 multigrain roti + 1 cup rajma + salad Snack – 1 cup Boiled corn or sweet potato Dinner – 1 Grilled tofu/egg wrap with veggies

Day 5

Breakfast – 1 cup Poha with peas and peanuts

Mid-Morning – Amla juice + 1 tbsp roasted unflower seeds

Lunch – 1 Bajra roti + 1 cup bottle gourd sabzi + dal

Snack – 1 cup Black coffee + 1 khakra

Dinner – 1 bowl Zucchini soup + grilled mushroom/paneer tikka

Day 6

Breakfast – 2 Idli + 1 cup sambar + chutney (light oil)

Mid-Morning – 1 orange + green tea

Lunch – 1 cup Rice + 1 cup rajma + beetroot salad

Snack – 1 cup Makhana roasted in ghee

Dinner – 1 cup Vegetable stir-fry + tofu or egg + 1 bowl clear soup

Day 7

Breakfast – 2 Multigrain toast + avocado spread or hummus

Mid-Morning – 1 cup Herbal tea + 1 tbsp trail mix

Lunch – 1 cup Millet pulao + 1 cup curd + kachumber salad

Snack – 1 glass of Coconut water + 1 dhokla

Dinner – 1 cup Chickpea & spinach curry + 1 roti

Tanya highlighted that as you wrap up these seven days of clean, balanced eating, you may notice more than just a lighter body—you’ll feel light inside, more energetic, and more in control of your choices. Remember, weight loss is a byproduct of self-care, not punishment. Nourish yourself, move with joy, and let your wellness journey unfold one mindful meal at a time.

Disclaimer: This is a general meal plan for individuals with no underlying health conditions. If you have any medical issues, such as diabetes, thyroid disorders, or PCOS, or are on medication, please consult your doctor or a registered dietitian before following this plan.

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