Your One-Week Weight Loss Meal Plan

Your One-Week Weight Loss Meal Plan

Embarking on a weight loss journey requires a well-structured meal plan that promotes calorie control, balanced nutrition, and sustainable eating habits. This one-week weight loss meal plan Dubai is designed to help you kickstart your progress and establish a foundation for long-term success.

Day 1

  • Breakfast: Greek yogurt with mixed berries and honey.
  • Lunch: Spinach and mixed greens salad with grilled chicken breast.
  • Snack: Carrot and cucumber sticks with hummus.
  • Dinner: Baked salmon with quinoa and steamed broccoli.

Day 2

  • Breakfast: Oatmeal topped with sliced bananas and a sprinkle of almonds.
  • Lunch: Whole wheat wrap with lean turkey, lettuce, tomato, and mustard.
  • Snack: Apple slices with a tablespoon of peanut butter.
  • Dinner: Grilled tofu with brown rice and stir-fried mixed vegetables.

Day 3

  • Breakfast: Scrambled eggs with spinach and diced tomatoes.
  • Lunch: Lentil soup with a side of whole wheat bread.
  • Snack: Greek yogurt with a drizzle of honey and a handful of walnuts.
  • Dinner: Baked chicken breast with sweet potato and green beans.

Day 4

  • Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder.
  • Lunch: Quinoa salad with chickpeas, diced cucumbers, cherry tomatoes, and feta cheese.
  • Snack: Sliced mango with a squeeze of lime juice.
  • Dinner: Grilled shrimp with brown rice and steamed asparagus.

Day 5

  • Breakfast: Whole grain cereal with skim milk and sliced strawberries.
  • Lunch: Turkey and avocado salad with mixed greens and balsamic vinaigrette.
  • Snack: Cottage cheese with pineapple chunks.
  • Dinner: Baked cod with quinoa and roasted Brussels sprouts.

Day 6

  • Breakfast: Veggie omelet with mushrooms, bell peppers, and onions.
  • Lunch: Whole wheat pasta with tomato sauce, lean ground turkey, and a side of broccoli.
  • Snack: Sliced cucumber with a dash of lemon juice.
  • Dinner: Grilled sirloin steak with sweet potato fries and a side salad.

Day 7

  • Breakfast: Whole grain toast with avocado spread and a poached egg on top.
  • Lunch: Mixed bean salad with bell peppers, red onion, and a lemon-tahini dressing.
  • Snack: Sliced pear with a small serving of low-fat cottage cheese.
  • Dinner: Baked chicken thighs with quinoa and sautéed spinach.

Additional tips


Throughout the week, ensure you drink plenty of water to stay hydrated. Aim for at least 8-10 glasses a day.

Portion control

Pay attention to portion sizes to avoid overeating. Use smaller plates and utensils to help with portion control.


Healthy snacks like fruits, vegetables, and Greek yogurt can help curb cravings and maintain energy levels.