7-Day Weight Loss Meal Plan
Achieve your weight loss goals with this easy-to-follow meal plan, packed with nutritious, delicious meals designed to fuel your VR workouts and optimize results.
Monday
- Breakfast: Greek yogurt with mixed berries and chia seeds.
- Lunch: Grilled chicken salad with mixed greens and a light vinaigrette.
- Snack: A handful of almonds and an apple.
- Dinner: Baked salmon with steamed broccoli and quinoa.
Tuesday
- Breakfast: Avocado toast with poached eggs.
- Lunch: Quinoa and black bean bowl with lime dressing.
- Snack: Carrot sticks with hummus.
- Dinner: Grilled turkey burger with roasted sweet potatoes.
Wednesday
- Breakfast: High-protein smoothie with banana, spinach, and almond milk.
- Lunch: Lentil soup with a slice of whole-grain bread.
- Snack: Rice cakes with peanut butter.
- Dinner: Baked cod with wild rice and steamed asparagus.
Thursday
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Lunch: Grilled salmon with quinoa and a side salad.
- Snack: Sliced cucumber with guacamole.
- Dinner: Grilled shrimp tacos with cabbage slaw and lime dressing.
Friday
- Breakfast: Smoothie bowl with Greek yogurt, granola, and fresh fruit.
- Lunch: Turkey wrap with hummus and mixed greens.
- Snack: Trail mix (nuts, seeds, and dried fruit).
- Dinner: Grilled chicken with roasted vegetables and wild rice.
Saturday
- Breakfast: Oatmeal with banana, chia seeds, and almond butter.
- Lunch: Tuna salad with olive oil dressing and a slice of whole-grain bread.
- Snack: Protein bar (low-sugar, high-protein).
- Dinner: Grilled steak with roasted sweet potatoes and steamed green beans.
Sunday
- Breakfast: Omelet with mushrooms, spinach, and feta cheese.
- Lunch: Mixed greens salad with grilled chicken and a balsamic glaze.
- Snack: Celery sticks with peanut butter.
- Dinner: Roasted vegetable quinoa bowl with tahini dressing.
Nutritional Value and Tips
- Focus on lean proteins to keep you feeling full and support muscle recovery.
- Incorporate whole grains and complex carbs for sustained energy throughout your day.
- Include healthy fats like avocado, nuts, and olive oil to aid nutrient absorption.
- Stay hydrated with at least 8 glasses of water daily, especially on workout days.
- Pair this meal plan with your VR fitness workouts for maximum weight loss results.
- Allow yourself one “flexible” meal during the week to avoid burnout and maintain motivation.