7 Day Lean Diet Plan

Use This Program For Building Muscle And Weight Loss

4 -week keto diet plan 2022| Keto diet plan for weight loss| 7 days keto diet plan challenge #shorts

This 7-day workout plan for weight loss is a starter program.

Its designed to get your journey underway and provide a solid foundation of fitness and fat loss to carry you onto a more challenging and longer-term program.

Youll notice he differences in as little as one-week but its only the beginning,

It suits those thatre new to strength training as body recomposition occurs better in beginners. Results are also better if youve got more fat to lose.

Check out our more advanced 12-week fat loss exercise program once youve completed this starter program to keep chipping away at stubborn fat.

Some workout are made up of supersets. This is where you complete two exercises back to back. Its a great workout system as it keeps workouts, short, sharp and productive but at the same time elevates your heart rate and helps to burn more fat.

Any exercise that is paired as A1, A2 for example means superset. Set up the weights you need for both exercises together to help you complete them without a break.

How Does The Meal Plan Work

Basically, it all comes down to eating healthy foods in moderation and slightly limiting your calorie intake.

Some treats are still allowed to help keep cravings at bay, and your meals will be spread out to reduce hunger symptoms.

The advantage of this short-term approach is that your body wont go into full starvation protection mode.

See, the longer you reduce your calorie intake for, the more your body will try to hold onto the flabby fat you actually want to get rid of. During these shorter 7-day shred periods, your body will react by burning fat for energy.

While it does take commitment, its so much easier to succeed over 7 days, than facing into an endless starvation diet. It wouldnt be uncommon to lose 2 to 3 pounds in just one week, and after that, you can increase your calories again to normal levels.

So, lets take a quick look at what you can and cant eat during a shred week.

What Is The 7 Day Fruit And Vegetable Diet Plan

This may sound counterintuitive, but you wont just eat fruits and vegetables during your 7-day fruit and vegetable diet. Why? Simply put, its not good for you. Fruit has a high sugar content and eating too much of it in one sitting can cause digestive problems. Whats more, eating only fruits and vegetables weight loss results arent very impressive.

Without protein and even a bit of fat in your diet, the lipolysis process that helps your body melt fat breaks down. Instead of losing weight, youll retain it.

You simply cant lose weight without eating foods from all the main food groups. Thats why just about every single effective fruit and vegetable diet plan includes some form of protein and in some cases additional starches. Additions to your fruit/vegetable diet will likely include:

  • Dairy-based proteins
  • Plant-based proteins
  • Eggs and/or lean white meat such as turkey, fish, and chicken

Some diets also add healthy starches such as brown rice, oats, and whole-grain bread. You wont eat these every meal or even every day. However, adding small portions of these foods as needed can be a good idea, especially if you need to bring lunch to work.

You May Like: Effect Of Keto Diet On Cholesterol

General Guidelines For Clean Eating

Although its good to know the types, its a good idea to know some basic principles that you can follow to keep your eating as clean as possible.

On the whole, youll want to prioritise eating whole, fresh food rather than canned food. Canned food often has lots more sodium, which can lead to increases in blood pressure.

If youre hungry between meal times, its a good idea to stock up on some healthy snacks. Fruits, berries, nuts and seeds are great choices that are full of fiber. High fiber contents within food help keep you full without consuming many calories.

Youll also want to start experimenting with different herbs and spices rather than using salt all the time to flavour food.

Protein and fiber are both nutrients you should ensure you are getting enough of. Both help you feel satiated, meaning you stay full and therefore, will feel the need to snack less. Protein is essential in preventing muscle loss and fiber helps improve digestion.

A good habit to pick up is to check the food labels. You may be surprised how much sodium/salt or sugar are in particular foods. Certain types of foods are also be high in saturated fats, so its good to be aware how much you are consuming.

Eating a clean diet doesnt mean starving yourself or being overly restrictive with your food choices. This causes nutritional imbalances, which can lead to health problems.

Body Recomposition Is The Process Of Simultaneous Muscle Growth And Fat Loss

Lean Protein Diet Plan

Modern science has shown us that its completely possible to drop fat mass while building muscle.

Its not easy and it takes effort and dedication. But its not a myth.

Heres what you need to do:

  • Achieve a calorie deficit dropping your calories to 20-30% below maintenance will stimulate fat oxidation for fuel.
  • Lift weights strength training triggers new muscle cell growth, even in a deficit.
  • Eat plenty of protein shooting for 1.3-1.8 g per kilogram of body weight from high-quality protein sources provides the fuel or both fat loss and muscle growth.
  • Focus on compound exercises presses, pulls, squats and deadlifts stimulate hormonal changes that trigger muscle growth.

You May Like: How To Get Back On A Diet

Life After The Meal Plan

Find more recipes on our site

Your journey doesnt end after 7 days of clean Mediterranean-style recipes. Its about finding recipes that can become staples in your household and creating eating habits that actually last.

Weve got plenty of recipes online already. Just use the search function on our home page if youre looking for a specific ingredient or check out our recipe page.

Start a Clean-Eating 28 Day Mediterranean Diet Plan

Weve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides all available in digital format.


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

Clean Eating Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  • Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  • Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  • Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
    • 300ml / 1 ¼ cups hot vegetable stock
    • 200g can / 1 cup chopped tomatoes
    • 200g can / 1 cup chickpeas, rinsed and drained
    • 50g / ¼ cup frozen broad beans
    • zest and juice ½ lemon
    • coriander & bread to serve


  • Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  • Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
  • Dinner: Spicy Mediterranean Beet Salad


    • 1 tsp crushed red chilli flakes
    • mint leaves, chopped, to serve


    Read Also: Best Meal Delivery Service For Keto Diet

    What Do I Eat On A 7

    You dont need a juice cleanse or smoothie diet to reset your eating habits. A 7-day juice cleanse might be harmful because of its extremely restrictive nature since you wont be getting enough nutrients on such a diet, and this puts you at risk of complications. The same applies to the 7-day smoothie weight loss plan. It is not the safest or most sustainable option for people looking to improve their health.

    When it comes to weight loss, progress is made by inches, not miles, so its much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

    Cleaning Up Your Diet

    Fat loss by nature keto diet/ fat loss diet /best fat loss diet/ fat loss in 7 days/ keto diet plan

    The first step to cleaning up your diet is to leave processed food where it lies. In its place, focus on lean proteins, healthy fats, fresh fruits and vegetables, and whole grains. If that sounds like gibberish, dont worry youre about to get a crash course in clean-eating:

    • The most popular forms of lean protein come from land animals, seafood, dairy, and beans.
    • Youll find healthy fats in nuts, seeds, fish, and even some produce.
    • Fresh fruits that are lower in sugar are best. You can also incorporate a wide variety of other fruits into your diet, as long as you eat them in moderation.
    • Fresh vegetables are always a healthy option, keeping you full for hours while remaining relatively low in calories.
    • Finally, whole grains contain complex carbohydrates and are found in foods like oats, brown rice, and whole wheat bread.

    Recommended Reading: On Low Carb Diet And Not Losing Weight

    Make Sure You Optimize Recovery

    7-days of exercise without recovery will take its toll on your body. Unless youre a pro athlete who trains hard every day, we recommend taking a few days off after you complete the 7-day workout plan for weight loss. That way youll provide your body with time to heal, repair and grow new muscle.

    If you dont, youll eventually burn out and end up overtraining. This can lead to muscle loss, illness and poor performance that can take weeks to recover from.

    Female Meal Plan For Abs What Should A Woman Eat To Get Abs Fast

    The most effective diet for abs is definitely a low carb diet, which is why Im going to make this meal plan low in carbs to help you lose weight quicker.

    But I have written another blog post on the recommended macronutrients for each body type so have a read of this!

    To work out your ideal calorie intake, read this blog post.

    The calories and macros for this female meal plan for getting abs are:

    • 1500 calories
    • 45% protein
    • 30% fat

    I have made the meals quite simple and they are easy to prepare. You can always change it up a bit, but make sure you keep the calories and macros the same.

    Note: If youre normally not eating a lot of salty food, make sure you up your sodium intake a bit . When you go low carb your body will start shedding extra sodium and water weight as your insulin levels go down.

    OK, so lets get to the food!

    You May Like: Nutrition And Diet In The Clinical Management Of Multiple Sclerosis

    Number Of Meals Per Day

    There is still debate about the number of meals a person should eat each day within the bodybuilding community.

    A person who is bodybuilding needs carbs to provide additional energy during workouts.

    They can include the following as examples:

    • whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
    • starchy vegetables, such as potatoes
    • fruits, such as oranges, apples, and bananas
    • other vegetables, such as leafy greens, cucumbers, and broccoli

    Best Time To Start A Lean Bulking Diet


    Before you start, you need to be critical about your current body fat levels.

    If you consider yourself as overweight, chubby, or have body fat over 16% then youll need to lean down a bit before starting any bodybuilding diet. Because if youre currently fat, then a diet plan that creates a calorie surplus is likely to make you fatter.

    Plus, youll look like crap from start to finish.

    If youre skinny, slim, lean, or around 10% body fat or less then youre good to get started.

    You want to start this diet program off when youre reasonably lean, and finish reasonably lean, with an increase in lead muscle mass.

    Now thats out of the way, lets look at how youll go about creating these meals for building muscle with minimal fat by crunching some crucial numbers.

    Recommended Reading: Are Oranges Ok For Keto Diet

    Ideal 7 Day Gym Diet Chart Plan

    While calories and macronutrients are important, the ideal gym diet must be one that positively influences health. This is a diet that is rich in vitamins and minerals where all three macronutrients are consumed and nutrient-sparse foods are restricted.

    Meanwhile, lets find a 7-day gym diet plan for you:

    How Does Your Body Build Muscle

    The process of muscle gain and fat loss happens primarily as a result of an energy imbalance i.e. the calorie equation.

    Running on a treadmill for an hour each day wont necessarily make you gain muscle mass. Neither will lifting weights alone. The real secret behind building muscle mass is a calorie surplus. A well-balanced diet combined with an efficient exercise regimen is essential to gaining lean muscle mass .

    High-intensity training and hard weight lifting can provide dramatic results in muscle gain however, without the right diet, it will not result in the body you want. In fact, without a balanced diet and sufficient calories, your hard workouts will be wasted on gaining no muscle at all.

    Read More:An Effective 7-Day Workout Plan To Build Muscle

    Don’t Miss: How To Fight Hunger While Dieting

    What Snacks Can I Eat

    Personally, I recommend not to snack and to limit food to your daily meals.

    However, there is a range of delicious low carb options that you can eat if you feel the need.

    Berries and cream, dark chocolate, fruit, and nuts are all healthy and delicious too.

    Making smart snack substitutions when first starting low carb can be helpful to some people.

    As satiety improves, you can then hopefully transition away from needing them.

    Stock Up On Inexpensive Canned Goods

    Diet plan for weightgain in 7 days

    Canned fruits, vegetables, beans, and fish can be a good resource. Look for canned goods that are minimally processed, low in sodium and preservatives. Fruits should be packed in their own natural juices without added sugar.

    Stock up during a sale and keep your pantry full of nutritious selections. A side of canned vegetables as an accompaniment to cooked lean meat provides essential nutrients and quality protein.

    Also Check: Best Natural Diet For Weight Loss

    Use Your Rest Periods To Your Advantage

    Recovery periods between sets either make or break a workout.

    Rest too long and your workouts will be excessively long and boring. Not long enough and youll struggle to fully recover between sets, leading to poor quality workouts.

    Back in the day, scientists thought that shorter rest periods were better for muscle growth as higher volume in a shorter space of time leads to greater growth hormone release. But as times passed weve realized that without proper rest, the actual weight you lift decreases and that leads to less stimulus for mechanical triggering of muscle growth.

    Stick to the rest times weve recommended for optimal results. Using a stopwatch might be useful to begin with.

    The Diet Detox Basics

    Weve put together four days of menus that you can mix and match over the week. The meals are simple to prepare and have few ingredients, so theyll fit into any crazy-busy schedule. Each meal should include a high-quality lean protein and healthy fat sources to keep hunger levels under control while fueling muscles.

    As a general rule, aim to get at least five to six servings of fruits and veggies a day, as well as foods that help detox and ensure proper digestion with probiotics and prebiotics. To make it easy, weve included a few recipes that will fit right into your meal prep.

    Make sure youre staying hydrated by drinking at least 8 ounces of water at each meal and snack, and time your meals for optimal performance. Aim to work out 2 to 3 hours after eating and have a meal or snack within 30 to 60 minutes of exercise to maximize muscle-building activity.

    Follow each days meals as listed below or switch them around to suit your taste. By the end of the week youll have found a few new favorites and be on track for a cleaner diet you can easily sustain.

    1 of 4

    Don’t Miss: Diet Food Plan For A Week

    Clean Up Your Diet In Just One Week With This Easy

      You cant perform at your peak if your body is not properly fueled. And the best way to make sure youre getting the nutrients you need is to step back and look at your overall diet habits. Use this week of meals to detox your diet and eliminate the stuff you dont want, like added sugars and processed carbs. Then, load up on what you do need whole foods from all the major food groups. The result: a balanced diet that will help you fuel up and fully recover. Consider this a chance to reboot your eating habits to keep your body both satisfied and energized.

      Stay in Touch

      To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

      Related Articles