Lose 5 Pounds in One Week With This Meal Plan


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Want to get back in shape by losing five pounds in one week?

You’re not alone. Fortunately, after reading this article you’ll have an easy meal plan that will help you accomplish this task. We’ve divided your nutrients into five specific meals per day to put you in the most optimal position to lose weight.

You’ll want to keep up your gym regimen to ensure you’re burning those calories, but this meal plan will provide just the right combo to lose those pounds! There are three different plans and you’re free to choose whichever plan you want, in whatever order, however, many times you prefer for seven days. You could go in order and repeat the cycle, or vary the plan orders to your heart’s desire. And with only three meal plans, you’re better off in your grocery shopping.

Plans that try and attempt a crazy variety over seven days may cost you an arm and a leg, so we tried to save you some money while you lose weight!

How to lose weight fast…

The times given are estimates and, of course, if your work commitments demands a little modifying, you’re welcome to shift the timetables to fit your schedule. For example, if you’re one of those who works unusual nocturnal hours, you obviously should adjust accordingly as the following hours are built around more traditional work shift hours. 

Breakfast has a wide timeframe as people start their mornings at varying hours, so if you eat your breakfast at 5:00 am, you can have that morning snack at 8:00 am. It’s important to try and create an even space of time between all of the meals. The aim here is to spread out your digestion, which helps increase metabolism and garner weight loss. You also want to make sure you’re eating breakfast early enough and that you aren’t eating too close to bedtime. Leave at least one hour after eating before lying down.

For drinks, you should only have water, green tea and black coffee with no sugar. It simply cannot be overstated: You must avoid sugar! Water is the best no-calorie option and is most likely to yield greater weight loss results.

Make no mistake about it, water intake is a huge part of any meal plan. But, when you’re goal is to cut five pounds in a short seven days, you really have to manage your H2O consumption! You have to stay between the point of over hydration that could occur because you might feel hunger and under hydration because you’re severely cutting back.

As such, we suggest at least a quarter ounce of water intake on a daily basis for each pound of body weight and no more than half an ounce for each pound of body weight you currently weigh. In the morning, try to limit your intake to warm or room temperature water to help your vital organs acclimate to breaking their nightly fast. Throughout the day, you can drink ice water or add lemon to help curb cravings. As the week progresses, you’ll want to switch to distilled water.

The lack of sodium in it will help you cut water weight and give you a more shredded look while keeping you properly hydrated. If you find yourself thirsty but have already met your limit for water intake, reach for a zero calorie food like celery that is packed with water and won’t make you down more than you need. For more snacks that could fit the bill, consider sliced cucumber with lemon juice or just leave it plain. You could also leave the skin on for more nutritional value and flavor. 

If you find that you either need to add variety, rely on the caffeine, or you want the antioxidants found in green tea, then feel free to include tea and coffee.

If you feel as though you need a little extra for your rigorous gym routine, you can add a green smoothie with or without protein powder to supplement your workout needs. But make sure that smoothie is full of greens and not sugary fruit! Like the meal plans, green smoothies provide nutrients with low caloric, sugar and carb values, targeting your health and your weight loss.

How to lose weight fast...

Plan One

Meal 1: Your breakfast meal should be eaten between 5:00 am and 9:00 am. – scrambled egg whites with spinach and tomatoes. Portion control with all of these meals is key, so this should only fill half of your plate. Egg whites will start you off with lean protein while the spinach and tomatoes will provide healthy nutrients.

Meal 2: The morning snack break time should be between 10:00 am and 11:30 am – celery, two stalks, with hummus dip, no more than three tablespoons. Luckily, vegetables like celery are extremely low in calories and carbs, so low in fact that you can often discount their numbers altogether. So really, you’re counting the hummus dip the most here, which also happens to have low numbers and is a healthy option for you. You can also simply eat the celery alone if you enjoy eating it without dip.

Meal 3: Lunch should be between 12:00 pm and 2:00 pm – spinach salad (one cup or more, spinach is extremely low in calories and very high in fiber and other nutrients, so you can’t really overdo it) with three slices of deli turkey cut into bite-sized pieces or strips topped with no more than two tablespoons of balsamic vinaigrette dressing.

Meal 4: Your afternoon snack break time should be between 3:00 pm and 5:00 pm – cucumber slices (no more than two cucumbers) with hummus dip (no more than three tablespoons). Cucumbers are also low in calories, not as low as celery, but enough to warrant a guilt-free snack that will help your weight loss. Again, this can be eaten without the hummus if preferred, but it will be less filling.

Meal 5: Dinner should be between 6:00 pm and 8:00 pm – baked salmon (one piece, preferably wild caught, Alaskan) flavored with lemon, salt, and pepper, as well as cooked asparagus, two cups or less. Fish is the leanest meat and therefore, one of the best options for weight loss. It also provides plenty of nutrients and omega-3 that you’ll want to have in your diet. Asparagus is one of the healthiest vegetables, providing a plethora of nutritional value and a very low number of calories.

Plan Two

Meal 1: Breakfast should be between 5:00 am and 9:00 am – one cup of cooked oatmeal with 1/3 cup of blueberries. Oatmeal provides vitamins, minerals and phytonutrients while also making you feel more full. The blueberries add a sweet topping packed with antioxidants and other valuable nutrients, but you have to keep the blueberry count low, as fruit is very high in sugar, which can curb your weight loss.

Meal 2: Your morning snack time should be between 10:00 am and 11:30 am – one cup of raw baby carrots with hummus dip, no more than two tablespoons, or two cups of raw baby carrots with no hummus. Notice the trend with the snacks – vegetable treats! These are all low calorie, low sugar and low in carbs. That’s what you’re looking for with your snack meals between meals.

Meal 3: Lunch should be eaten between 12:00 pm and 2:00 pm – two to three shrimp lettuce wraps with cut cucumbers, lemon juice, salt, pepper and no more than a total of three tablespoons of white wine vinegar. This light, but filling lunch provides you with lean protein, vegetable nutrients and a whole bundle of flavor!

Meal 4: Your afternoon snack should take place between 3:00 pm and 5:00 pm – one cup or less of snap peas.

Meal 5: Dinner should be consumed between 6:00 pm and 8:00 pm – one piece of skinless grilled chicken breast with a kale salad, no more than two cups. You can add any of the aforementioned vegetables to the kale salad (around one cup of vegetables) topped with no more than one tablespoon of balsamic vinaigrette dressing.

Lose weight fast...

Plan Three

Meal 1: Breakfast should be between 5:00 am and 9:00 am – spicy egg whites (made spicy with black pepper and two tablespoons of salsa) with spinach.

Meal 2: The morning snack time is between 10:00 am and 11:30 am – one cup or less of edamame.

Meal 3: Lunch is between 12:00 pm and 2:00 pm – a crunchy tuna wrap with three ounces of tuna, chopped celery, peppers and spinach in a whole-wheat wrap. Do not use any yogurt or mayo. Flavor it up with lemon, lime, salt, pepper and/or white wine vinegar. If you want more tuna, then lose the wrap and make a tuna salad.

Meal 4: Your afternoon snack should be between 3:00 pm and 5:00 pm – one sliced bell pepper with hummus dip or two sliced bell peppers without hummus dip.

Meal 5: Dinner should be eaten between 6:00 pm and 8:00 pm – one piece of skinless grilled chicken breast with cooked mushrooms flavored with no more than 100 grams of white cooking wine and a side of spinach salad with tomatoes and no more than one tablespoon of balsamic vinaigrette dressing.

You may want to note that you can substitute lime or white wine vinegar for lemon, or pair the vinegar with the lemon. And just to be absolutely clear – do not add anything like cheese to any of these meals. Spices can be added for flavor, but you’ll want to look up their nutritional value to stay on the safe side. Always keep track of your consumed calories, carbs and sugar.

lose 5 pounds


If you stick to these rules and this meal plan, then you should see yourself become five pounds lighter in only seven short days!

By Alyssa Bright

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Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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  1. […] Once the junk food is gone, fill your pantry with healthy basics that stimulate weight loss. Nutrient rich foods, foods with high fiber, and lean proteins help your body rid itself of fat and gives you the energy you need to get moving! Good fats such as olive oils, seeds and nuts add flavor to food while also providing the vitamins and minerals your body needs to lose 5 pounds in a week. […]

  2. Can you mix and match meals in the different plans? In other words, can I substitute lunch from Plan 2 if I’m doing Plan 3?

  3. Hey there,

    This may be a stupid question – but will this meal plan to loose 5 pounds in one week work even if you don’t workout? Or will it only work if it’s in combination with daily exercise?


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