7 Day Meal Plan for Weight Loss and Muscle Gain
This balanced 7 day meal plan helps you lose weight and build lean muscle with delicious, real meals inspired by Tuscan roots. Enjoy protein-rich, gluten-free dishes that keep you full, satisfied, and motivated all week.
Ingredients
- Fresh lean proteins: chicken breast salmon, cod, tofu
- Gluten-free carbs: quinoa brown rice, sweet potatoes, oats
- Dairy or dairy-free protein: cottage cheese Greek yogurt, or alternatives
- Fresh vegetables: broccoli spinach, peppers, mixed greens
- Healthy fats: olive oil avocado, nuts
- Herbs and spices: basil rosemary, garlic, oregano
- Snacks: low sugar cookies protein pancake bites
- Optional: Oatzempic drink ingredients
Instructions
- Plan your week: write your grocery list with lean proteins, smart carbs, and lots of fresh vegetables.
- Prep in batches: cook proteins, portion carbs like rice or quinoa, and chop veggies ahead.
- Start breakfast with high-protein options: cottage cheese pancakes, blended baked oats, or Greek yogurt bowls.
- Lunch: pair lean protein with veggies and a carb — try salmon with sweet potatoes or quinoa bowls.
- Dinner: balance protein with green or roasted veggies — keep it colorful and satisfying.
- Snack smart: have low sugar cookies or protein bites ready to curb cravings.
- Stay flexible: swap ingredients to keep it dairy-free or adjust portions to fit your goals.
- Repeat the plan as needed, switching proteins and veggies for variety.
Notes
Stay consistent with balanced meals, prep ahead to save time, and enjoy real food without harsh restrictions. For more tasty ideas, follow me on Facebook and Pinterest.
Nutrition
Serving: 1day of mealsCalories: 1800kcalCarbohydrates: 150gProtein: 140gFat: 50gSaturated Fat: 12gPolyunsaturated Fat: 30gCholesterol: 250mgSodium: 1500mgFiber: 25gSugar: 20g
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