Last updated on August 24th, 2024 at 02:30 pm

If you’re constantly feeling tired, overwhelmed and like you need to lose some weight, this meal plan for more energy and weight loss is exactly what you need. It includes healthy weight loss recipes for breakfast, lunch and dinner that will energize you and that you can meal prep or easily make in 10-30 minutes.

I definitely need more energy and losing weight over the last few years has been a struggle for me, especially since my life became more sedentary. I’m working on that and this meal plan is one drop in the bucket. So, keep in mind that this is a sample meal plan, I made it for what I feel like I needed. Feel free to use it as inspiration and to adjust as needed for you.

Also, if you want to lose a substantial amount of weight or want to improve your energy to optimum levels, seven days will not be enough. So, think of this 7-day energy-boosting meal plan as just the start. As I said – one drop in the bucket.

Use it as the time to learn what you like, what you don’t like and then take it from there and build on that. There are plenty of healthy recipes online and I have many other meal plans on the blog, that can help you eat clean after the first seven days. And, then if you need more recipes without having to go to the blog and scroll, you can go ahead and check out my clean eating recipe binder right here. Print the recipes you like, sort them in a binder and start making your own meal plans. But for now, start with this plan.

So What Are We Going To Eat?

Well, you’d be surprised but the foods that will keep your energy levels high are the same foods that can help you lose weight. If you don’t want to lose weight – you just need to eat more.

I did some research and it turns out some of the best foods to eat for better energy and mood overall are raw fruits and vegetables. Not cooked, not processed – raw (source). Raw fruits and vegetables are rich in fiber and water, but more importantly rich in several vitamins and minerals that are crucial for our bodies like vitamin C, folate and other B vitamins, carotenoids (provitamin A) and magnesium. There are many studies linking better mood, creativity and happiness to the consumption of fruits and vegetables. (1, 2, 3)

Raw fruits and vegetables will also support your gut health, by nurturing a healthy and diverse gut microbiome. Healing your gut, along with the fiber and antioxidants in these foods will also help reduce chronic inflammation, which could be one of the reasons we’re tired all the time (source). Furthermore, inflammation is linked to weight gain and insulin resistance as well (source).

We’ll also, of course, have some protein and cooked legumes, grains, cooked veggies and nuts and seeds as well. Basically everything else in moderation, but in essence, this meal plan for more energy comes down to eating raw vegetables and fruit for at least two of the meals of the day. We’ll leave room for some cooked food in the evening.

Healthy Recipes For Weight Loss And Energy

So here are some great healthy recipes for more energy and weight loss. These are light, yet satiating and super nutritious! Some, but not all are in the meal plan below.

7-Day Meal Plan For Energy and Weight Loss

Feel free to change things up depending on what you’re hungry for on that particular day! But keep the priority in mind (more raw vegetables and fruits). For me, I prefer to not cook or have warm meals during the day, because I find warm food makes me cozy and sleepy. And that’s the opposite of being energized. As mentioned, this is the sample meal plan for more energy and weight loss that I’ll be following loosely over the next 7 days.

To Make Ahead / Meal Prep

For days 1-3:

To meal prep on day 4 (for days 5-7):

• cook quinoa
• make hummus
• make tzatziki

This 7-day meal plan for energy and weight loss will be for two when you adjust the servings as described next to the linked recipe.

1 Day:

• Breakfast: Detox Kale And Berry Green Smoothie (double the recipe for two, It makes two servings, but I usually have the entire smoothie within the first few hours, so we need to double it.) or My Favorite Green Smoothie – Make a big batch of this one (you’ll need to quadruple for 2 people). For me, I usually double the recipe and will sip on the smoothie throughout the next 1-2 hours.
• Lunch: Mashed Avocado Chicken Salad – you can use leftover chicken or cook the chicken ahead of time and assemble this within 10 minutes. If I go to the office, I usually make my lunch salads in the morning. Serve on your favorite bread or in a wrap.
• Dinner: Sweet Potato Black Bean Power Bowls

2 Day:

3 Day:

4 Day:

5 Day:

6 Day:

7 Day:

Snacking and Calories

If you do want to know the calories and the macros of the recipes, check the 7-day meal plan for energy and weight loss using an app you like and also adjust the meals according to your needs. You won’t “break” anything if you change things up by adding some more protein or a little bit of quinoa or rice here and there. Remember, this is your meal plan and it should be satisfying to you. Just don’t forget the priority that we set in the beginning (hint: it’s raw fruit and veg).

I try not to snack, but I love having something sweet after dinner or lunch. So, if you’re feeling like you need something sweet or a snack in the afternoon, here are a few great simple ideas for this 7-day meal plan for more energy and weight loss:

• Raw almonds or cashews with seasonal fruit – tangerines, oranges, berries, apples, pears, peaches will be great too when in season. These are easy to get, no need to prep and will load your body with energy, as well as carotenoids and the vitamins C and E, essential for cellular health.
• Chia Pudding or if you want to take it a bit further – Chia Pudding Parfaits (need some prep). These are full of fiber, protein and, of course, omega-3’s. The perfect dessert after lunch or dinner or a sweet snack.
• This healthy ice cream

Grocery List

You can find a sample grocery list for the meal plan here.

What Else To Do For More Energy and Weight Loss

Unlike most of the meal plans on the blog which specifically focus on eating healthy, this one needs to be more of a lifestyle challenge. Why? Well, because eating isn’t the only thing we do. There are many things we do every day that rob us of our energy and simultaneously make us gain weight. Energy vampires and fat makers are usually one and the same.

So to reap all the benefits from this healthy diet meal plan, we’ll also need to make some lifestyle changes. I’m a big fan of being very honest with myself and that’s why I often write down how I spend my time. I often remind myself of how I went for a walk for an hour and how I did a workout and cleaned and did some gardening. But at the same time I’m very blind to the fact that I spent 4-5 hours in the evening watching something on a screen. And then I wonder when I can’t fall asleep or am feeling tired.

So I recommend observing your behaviors for a few days (you probably already know what you need to improve on, but this will open your eyes more). Then challenge yourself for the next week to not just do the meal plan, but also to do better with some of those bad habits. So for me, here’s what I need to do, maybe it’s similar for you:

• Stop eating at 5-7 pm (lately, I tend to eat mostly at night, which has a very negative impact on so many things, including sleep, so naturally I’m tired and bloated (sounds like a blog name to meee))
• Spend at least 2 outside being active. Walking, gardening, playing (no phone, no podcast, no book) This is because I tend to sit indoors for more than 8 hours a day.
• Exercise and stretching – that’s additionally to the 2 hours outside. Through the sitting I tend to be very tense and have weak back, core and neck muscles and I noticed 30-minute workouts in the morning or in the evening really help. Within a few days I have almost no neck pain when I get into a good routine.
• Less screens, more hobbies and fun. That’s mainly for the evening. I’m thinking of signing up for different classes, doing something fun or learning a language or an instrument. I’m pretty sure 7 days are more than enough to become fluent in Spanish and a pianist.
• Drink enough water! Don’t forget about that fountain of youth and energy!

More Healthy Meal Plans

So I hope you enjoy this 7-day meal plan for more energy and weight loss and that it helps you create positive changes in your life! For more healthy meal plans, check out these:

Yield: 2

7-Day Meal Plan For Energy And Weight Loss

This meal plan for more energy and weight loss includes healthy recipes for breakfast, lunch and dinner that you can meal prep or make in 10-30 minutes! So if you’re always tired and need to lose some weight, start the 7-day challenge today!

Prep Time 8 minutes

Total Time 8 minutes

Ingredients

• 10 walnuts, chopped
• 1 onion
• 1 garlic clove
• 1 cup chopped cabbage
• 1 cup chopped lettuce
• 10 olives
• ½ lemon – juice it
• 1tsp balsamic vinegar
• 1 tbsp olive oil
• 1 cup white beans, canned
• ½ cup corn, canned
• 1 small carrot
• 1 small red pepper

Instructions

1. Rinse the corn and beans very well to reduce the salt content.
2. Chop the pepper, carrot, onion, cabbage, lettuce, olives and walnuts.
3. Place everything in a large mixing bowl. Squeeze lemon, add vinegar, minced garlic and olive oil – the salad should be salty enough, because of the beans, corn and olives, if you need add a little salt, just make sure to not overdo it – a little pinch should be enough

Notes

The original recipe for the 8-Minute High-Fiber Salad is here.

Nutrition Information:

Yield:

2

Serving Size:

1
Amount Per Serving: Calories: 574Total Fat: 34gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 0mgSodium: 695mgCarbohydrates: 56gFiber: 14gSugar: 12gProtein: 19g