The Best Diet Plan for Weight Loss: Your 7-Day Guide

Exactly what to eat for all your meals and snacks.

KERI GLASSMAN

She recommends that her female clients who are trying to lose weight follow a meal plan that contains roughly 1,500 calories, 40 percent of them coming from whole, fiber-rich carbs, 30 percent from protein, and 30 percent from healthy fats. That balance is ideal for keeping energy levels up and helping you build lean muscle while squashing hunger and the cravings that come with it, she says.

As far as veggies go, she advises filling up on them (or downing more than one standard serving) at least twice a day. This keeps your body stoked with antioxidants and fiber, both of which reduce levels of inflammation in the body to encourage healthy fat loss.

This simple seven-day meal plan from Glassman will help you de-bloat, get energized, and start your weight-loss journey the right way. Plus, whatever your exact needs, you can tweak the plan and still meet your weight-loss goals.

Not into fish? Sub out seafood with other lean proteins, like chicken and turkey. Heavy exerciser? Try upping your veggie intake, ramping up your protein portions by a couple of ounces, and adding in an extra pre- or post-workout snack, says Glassman.

Try it out for just one week and you’ll be hooked on the results.

KERI GLASSMAN

Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds 
1/2 grapefruit

Snack
5 celery sticks  with 2 tsps almond butter

Lunch
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil

Snack
1 six-oz almond milk latte
10 cashews

Dinner
Green tea-marinated cod over lentil-currant salad

KERI GLASSMAN

Breakfast
Broccoli

Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes

Lunch
Shrimp salad: 2 cups mixed baby greens, 5 shrimp, 1/4 steamed avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil

Snack
1 green apple  with 2 tsp peanut butter  and 1/2 tsp cinnamon

Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken

KERI GLASSMAN

Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder

Snack
5 carrot sticks  with 1 Tbsp hummus

Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas

Snack
12 small olives
1 oz Parmesan cheese

Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage

This total-body dumbbell workout will help you torch fat in no time:

Total Body Dumbbell Circuit

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0:39

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Progress: 0%

KERI GLASSMAN

Breakfast
Salmon pesto tartine

Snack
1 cup jicama slices  with 2 Tbsp tzatziki

Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts,  4 oz canned tuna,  1 tsp olive oil

Snack
1 cup blueberries
10 almonds

Dinner
4 oz grilled pork tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil

KERI GLASSMAN

Breakfast
1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon

Snack
1 cup cucumber slices 
2 Tbsp guacamole

Lunch
Avocado and cucumber nori rolls (get the recipe!)

Snack
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds 

Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach

KERI GLASSMAN

Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese (get the full recipe).

Snack
5 celery sticks with 2 tsp peanut butter

Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar (see the full recipe).

Snack
1/2 grapefruit
10 walnuts

Dinner
Quinoa stuffed pepper (get the recipe!)