An example of a seven-day food plan for weight loss is shown here.

To meet your unique calorie requirements, change serving sizes and incorporate snacks.

Only a sample is provided; other meals may better fit your dietary requirements and tastes.

Day 1: Granola, Greek yogurt, mixed berries; chicken breast, spring greens, apple, walnuts, honey mustard dressing, whole-grain roll; marinara sauce, extra-lean ground turkey, green bean

Day 2: Egg omelet with mushrooms, bell peppers, onions, grapefruit, toast; chili with beans, cornbread, side green salad; halibut, lemon, green beans, roasted potatoes

Day 3: Egg and ham breakfast burrito with cheese, spinach, orange juice; whole wheat sandwich with tuna, mayo, arugula, side green salad; sirloin steak, broccoli, baked sweet potato

Day 4: Almond flour waffles with peanut butter, banana, Greek yogurt; turkey noodle soup with vegetables, side green salad, apple; baked chicken parmesan, green beans, rice pilaf

Day 5: Oatmeal with flaxseed, egg white, berries, almond butter; sirloin steak salad with blue cheese, walnuts, strawberries, cup of tomato soup; lettuce, tomato, hot peppers, broccoli

Day 6: Protein pancakes, mixed berries, cottage cheese; baked sweet potato filled with shredded chicken, chickpeas, tahini yogurt sauce, cucumber, and tomato salad; cabbage slaw; side green salad

Day 7: Scrambled eggs, multi-grain toast; a chicken salad made with Greek yogurt, mayo grapes, apple on whole-wheat bread, side spinach salad; salmon, dill sauce, roasted potatoes, green bean