6-Day Weight-Loss Meal Plan

This 6-day meal plan is designed to help you enjoy flavorful, nutrient-packed meals while supporting your weight-loss goals. Each day features a balance of lean proteins, whole grains, fresh vegetables, and healthy fats, with a focus on keeping you full and energized throughout the day.

Snacks are included to keep hunger at bay, but they can easily be adjusted according to your goals or personal preferences. You can also swap ingredients to accommodate dietary choices – such as replacing animal proteins with tofu, tempeh, legumes, or plant-based cheese, or using dairy alternatives like oat or almond milk.

For a busy week, meal prepping can save you time and stress. Cook proteins in batches, chop vegetables ahead of time, and pre-portion snacks like apple slices with nut butter or homemade brownies. Overnight breakfasts and make-ahead wraps are perfect for grab-and-go mornings. Even the dinners can be partially prepped in advance – stuff zucchini boats or marinate meats ahead of time so cooking only takes 15–20 minutes in the evening.

---

*The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

*You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

*Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

---

Take a quick look: 

Monday

• Avocado toast on whole grain bread, topped with poached egg and chili flakes
• Mixed greens salad with tuna + nuts & seeds crackers on the side
• Healthy brownie with spelt
• Chicken & roasted veggies

Tuesday

• Quinoa breakfast bowl 
• Turkey wrap with Gouda cheese
• Leftovers Healthy brownie with spelt
• Baked stuffed zucchini with beef mince and parmesan

Wednesday

• Smoothie bowl and granola
• Leftovers turkey wrap with Gouda cheese
• Apple Slices with Nut Butter
• Beef steak with veggies

Thursday

• Mushroom & spinach omelette 
• Baked chicken breast + grilled halloumi & quinoa salad with a lemon dressing
• Raspberry collagen shake
• Cod and veggies

Friday

• Smoked Salmon breakfast wrap
• Veggie cream soup & sourdough bread (Light and nourishing!)
• Avocado on whole grain crackers
• Cauliflower crust pizza

Saturday

• Two hard-boiled egg 1 cup of plain yoghurt with berries
• Salmon with brown rice and asparagus 
• Vanilla & hazelnut shake
• Beef burger (no bun) with roasted sweet potatoes and side salad

---

Day 1

---

Breakfast:

Avocado toast on whole grain bread, topped with poached egg and chili flakes

Approximate per serving: Calories: 330 kcal, Protein: 12 g, Carbs: 26 g, Fiber: 7 g, Fat: 21 g

Start by toasting a slice of whole grain bread. While the bread is toasting, poach an egg by gently cracking it into simmering water and cooking for about 3-4 minutes until the whites are set but the yolk remains runny. While the egg is cooking, slice half an avocado and mash it lightly with a fork, adding a pinch of salt, lemon juice and pepper. Once the toast is ready, spread the mashed avocado evenly over the top. Carefully place the poached egg on top of the avocado, then sprinkle with chili flakes for a bit of heat.

Lunch:

Mixed greens salad with tuna (or white beans), cherry tomatoes, avocado, and olive oil dressing + nuts & seeds crackers on the side

Approximate per serving: Calories: 480 kcal, Protein: 22 g, Carbs: 16 g, Fiber: 7 g, Fat: 36 g

For one serving, add 2 cups (about 60 g) of mixed greens to a bowl. Slice 6-8 cherry tomatoes and add them in. Use ½  of an avocado (the leftover half from breakfast) and cube it before adding. Top the salad with ½  cup (about 90 g) canned tuna or cooked white beans, depending on your preference.

Drizzle with 1 tablespoon (15 ml) of extra virgin olive oil, season with salt and pepper to taste, and toss gently to combine. Serve with a few pieces of Nuts & Seeds Crackers on the side – you can find the full crackers’ recipe in the Exclusive Recipe section. 

Nuts and Seeds Crackers

Snack:

Healthy brownie with spelt

Approximate per serving: Calories: 140 kcal, Protein: 2 g, Carbs: 13 g, Fiber: 2 g, Fat: 8 g

Melt 80 g dark chocolate (80%) with 30 g cocoa butter in a water bath and set aside. In a separate bowl, beat 2 large eggs with 100 g coconut sugar until foamy, about 5-7 minutes. Slowly mix in the melted chocolate while continuing to whisk on low. Add 60 g spelt flour, 20 g cocoa powder, ¼  tsp salt, and ¼  tsp baking powder, and gently fold the dry ingredients into the wet using a spatula until the mixture is smooth. 

Pour the batter into a 20 x 10 cm baking tray greased with coconut oil, sprinkle with 1 tsp Maldon sea salt if desired, and bake in a preheated oven at 180°C for 16-18 minutes. For a fudgier texture, remove slightly earlier.

Dinner:

Chicken & roasted veggies

Approximate per serving: Calories: 340 kcal, Protein: 33 g, Carbs: 16 g, Fiber: 6 g, Fat: 16 g

Season a 150 g chicken breast with olive oil, paprika, garlic powder, salt, and pepper. Place it on a baking sheet lined with parchment paper. Chop carrots, broccoli, and zucchini into bite-sized pieces and toss them with olive oil, salt, pepper, and any additional spices you like (such as thyme or rosemary). Arrange the vegetables around the chicken on the baking sheet. Roast everything in the oven for about 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized.

Day 2

---

Breakfast:

Quinoa breakfast bowl

Approximate per serving: Calories: 390 kcal, Protein: 12 g, Carbs: 24 g, Fiber: 5 g, Fat: 28 g

For a savory quinoa breakfast bowl, combine ½  cup (90 g) cooked quinoa with ¼  avocado (sliced), 1 boiled egg (sliced or chopped), and ¼  cup (30 g) cherry tomatoes (halved). Add 1 tbsp (15 ml) olive oil and a handful of spinach (about 1/2 cup or 15 g) sauteed for 1-2 minutes. Top with 1 tbsp (15 g) feta cheese (optional), season with salt and pepper to taste, and sprinkle with chili flakes or paprika (optional).

Lunch:

Turkey wrap with Gouda cheese

Approximate per serving: Calories: 520 kcal, Protein: 25 g, Carbs: 35 g, Fiber: 8 g, Fat: 36 g

Spread 1 whole grain tortilla (25 cm) with about ¼ cup (30 ml) honey mustard sauce (or mayonnaise, ranch, or Caesar dressing), leaving a 0.5 cm border. Layer each with 4 oz (60 g) sliced turkey, 2 slices (about 20-40 g) Gouda cheese, 1 large green leaf lettuce leaves (or Romaine), 1 large tomato (sliced), and ½ avocado (sliced). Season with kosher salt and black pepper to taste. Roll the tortillas up tightly and slice each in half on the diagonal with a sharp knife. (Prep 1 more in advance for tomorrow).

Snack:

Leftovers Healthy brownie with spelt 

Approximate per serving: Calories: 140 kcal, Protein: 2 g, Carbs: 13 g, Fiber: 2 g, Fat: 8 g

Dinner:

Baked stuffed zucchini with beef mince and parmesan

Approximate per serving: Calories: 380 kcal, Protein: 30 g, Carbs: 12 g, Fiber: 4 g, Fat: 26 g

Slice 2 medium zucchinis (400g total) in half lengthwise and scoop out the centers to create boats. In a pan, saute 200g lean beef mince with 1 tablespoon (15ml) olive oil, ½ small onion (40g) diced, 1 clove garlic minced, ½ teaspoon dried oregano, ½ teaspoon smoked paprika, salt, and black pepper until browned. Stir in ¼ cup (60ml) tomato sauce and let simmer for 5 minutes. Fill the zucchini halves with the beef mixture, sprinkle with ¼ cup (30g) grated Parmesan, and bake at 375°F (190°C) for 20 minutes until the zucchinis are tender and the cheese is golden.

Day 3

---

Breakfast:

Smoothie bowl and granola

Approximate per serving: Calories: 450 kcal, Protein: 8 g, Carbs: 50 g, Fiber: 10 g, Fat: 25 g

For this smoothie bowl, blend 1 cup (240ml) of coconut milk (not the full-fat kind, just the drinking version) with 1 cup (150g) of frozen berries, 1 tablespoon (15g) of nut butter, 1 teaspoon (5g) of chia seeds, and 1 tablespoon (15g) of honey or maple syrup (optional) until smooth and creamy. Pour into a bowl and top with granola chunks, a sprinkle of seeds, a drizzle of nut butter, and a handful of fresh berries. For extra creaminess, you can also add 1-2 tablespoons (30-40g) of coconut yogurt on top.

Lunch:

Leftovers turkey wrap with Gouda cheese

Approximate per serving: Calories: 504 kcal, Protein: 24 g, Carbs: 38 g, Fiber: 3 g, Fat: 28 g

Snack:

Apple Slices with Nut Butter

Approximate per serving: Calories: 210 kcal, Protein: 3 g, Carbs: 30 g, Fiber: 4 g, Fat: 10 g

Slice an apple and dip the slices into natural nut butter. Sprinkle it with a pinch of cinnamon for added flavor.

Dinner:

Beef steak with veggies

Approximate per serving: Calories: 490 kcal, Protein: 45 g, Carbs: 35 g, Fiber: 7 g, Fat: 23 g

A 5-ounce (140 g) grilled sirloin steak, seasoned with salt and pepper and cooked to your preferred doneness. Serve it with one medium roasted sweet potato (about 130-150 g), cooked until tender, plus 1 cup (180 g) of sauteed spinach made with 2 teaspoons (10 ml) olive oil, and 1 cup (125 g) of steamed green beans. Finish with a sprinkle of sea salt and a drizzle of fresh lemon juice over the veggies for added flavor.

Day 4

---

Breakfast:

Mushroom & spinach omelette 

Approximate per serving: Calories: 400 kcal, Protein: 25 g, Carbs: 30 g, Fiber: 6 g, Fat: 25 g

Make an omelette with 2-3 eggs, 1 cup sauteed mushrooms, and a handful of baby spinach. Add crumbled feta or shredded cheese (or cream cheese) if desired. Serve with a slice of whole grain toast or sourdough bread.

Lunch:

Baked chicken breast + grilled halloumi & quinoa salad with a lemon dressing

Approximate per serving: Calories: 490 kcal, Protein: 35 g, Carbs: 25 g, Fiber: 5 g, Fat: 28 g

This salad features grilled halloumi, a cheese that turns golden and slightly crispy when grilled, paired with fluffy quinoa for a balanced source of protein and fiber. You’ll need SO g halloumi (sliced), ½ cup (90 g) cooked quinoa, 2 cups (60 g) mixed greens, ½ cup (75 g) cherry tomatoes (halved), ½ cup (75 g) diced cucumber, 1 tbsp (15 ml) lemon juice, 1 tsp (5 ml) olive oil, and a pinch of salt and black pepper.

Grill the halloumi for 1-2 minutes per side until golden and slightly crispy. Toss the cooked quinoa with mixed greens, tomatoes, and cucumbers. Drizzle with lemon juice and olive oil, season with salt and pepper, and mix well. Serve with the warm grilled halloumi on top.

Snack:

Raspberry collagen shake

Approximate per serving: Calories: 280 kcal, Protein: 5 g, Carbs: 25 g, Fiber: 5 g, Fat: 15 g

In a blender, combine 300 ml rice drink with coconut, a handful of raspberries (about 50 g), 1 ripe banana, 5 g hydrolysed collagen powder, 5-6 cashews, and a drizzle of agave syrup to taste. Blend until smooth and top with raw coconut chips before serving.

Dinner:

Cod and veggies

Approximate per serving: Calories: 390 kcal, Protein: 35 g, Carbs: 45 g, Fiber: 7 g, Fat: 5 g

Serve 1 cup (150 g) of steamed broccoli and 1 cup (195 g) of cooked brown rice alongside a 4-ounce (115 g) grilled cod fillet. Season the cod with olive oil, lemon juice, garlic powder, salt, and black pepper, then grill or bake at 180°C for about 10-12 minutes until flaky and tender.

Day 5

---

Breakfast:

Smoked salmon breakfast wrap

Approximate per serving: Calories: 304 kcal, Protein: 7 g, Carbs: 46 g, Fiber: 7 g, Fat: 10 g

Spread cream cheese on a whole grain tortilla. Add smoked salmon, sliced cucumber, arugula, and a squeeze of lemon. Roll it up and slice in half.

Lunch:

Veggie cream soup & sourdough bread (Light and nourishing!)

Approximate per serving: Calories: 355 kcal, Protein: 14 g, Carbs: 29 g, Fiber: 6 g, Fat: 12 g

Heat 1 tablespoon (15ml) olive oil in a pot and saute½ small onion (40g) diced and 1 clove garlic minced until fragrant. Add 1 cup (150g) chopped carrots, 1 cup (150g) diced zucchini, ½ cup (100g) cauliflower florets, and 2 small potatoes (240g) diced, seasoning with ½ teaspoon dried thyme, salt, and black pepper. Pour in 3 cups (720ml) vegetable broth, bring to a boil, then reduce heat and simmer for 15-20 minutes until vegetables are soft. Blend until smooth, then stir in 2 tablespoons (30ml) coconut milk for extra creaminess. Serve warm, optionally garnished with fresh herbs or pumpkin seeds for added texture!

Snack:

Avocado on whole grain crackers

Approximate per serving: Calories: 250 kcal, Protein: 6 g, Carbs: 18 g, Fiber: 7 g, Fat: 18 g

Mash half an avocado with a pinch of salt and pepper. Spread it on whole grain crackers and top with cherry tomato slices and a sprinkle of feta cheese.

Dinner:

Cauliflower crust pizza

Approximate per serving: Calories: 359 kcal, Protein: 20 g, Carbs: 14 g, Fiber: 4 g, Fat: 25 g

Cauliflower crust pizza is a lighter, low-carb alternative to traditional pizza made with wheat flour. Instead of using refined grains, the crust is made by combining finely grated cauliflower with eggs, cheese, and spices, creating a gluten-free base that’s rich in fiber and nutrients like vitamin C, vitamin K, and folate. It’s significantly lower in carbohydrates and calories compared to regular pizza dough, making it a great option for those watching their weight, managing blood sugar, or simply trying to add more vegetables to their meals – all without sacrificing the comforting taste of pizza.

Find the full recipes in the Exclusive Recipes section! Cauliflower Crust Pizza

Day 6

---

Breakfast:

Two hard-boiled egg 1 cup of plain yoghurt with berries

Approximate per serving: Calories: 265 kcal, Protein: 20 g, Carbs: 14 g, Fiber: 2 g, Fat: 14 g

You can make this simple meal by pairing 2 hard-boiled eggs (approximately 100 grams) with 1 cup of plain yogurt (approximately 240 grams) topped with berries (about 1/2 cup or 75 grams of mixed berries like strawberries, blueberries, or raspberries)

Lunch:

Salmon with brown rice and asparagus

Approximate per serving: Calories: 543 kcal, Protein: 33 g, Carbs: 54 g, Fiber: 6 g, Fat: 21 g

Start by preparing a 4-ounce (115 g) serving of salmon. Season the salmon with salt, pepper, and a drizzle of olive oil before baking or grilling it until perfectly cooked, with a crispy exterior and tender interior. While the salmon is cooking, prepare 1 cup (195 g) of brown rice by either boiling or steaming it until fluffy. For the asparagus, take five spears (about 130 g), trim the ends, and toss them in olive oil, salt, and pepper. Roast the asparagus in the oven until it becomes tender and slightly caramelized. Once everything is ready, plate the salmon alongside the rice and roasted asparagus

Snack:

Vanilla & hazelnut shake

Approximate per serving: Calories: 395 kcal, Protein: 27 g, Carbs: 39 g, Fiber: 7 g, Fat: 14 g

In a blender, combine 330 ml oat drink, 1 banana, 1 scoop (25g) vanilla protein, ½ tbsp cacao powder, 3 tsp hazelnut tahini, and 2 tsp honey. Blend until smooth and creamy. (Protein is optional, instead add 1 drop of pure vanilla extract for flavour)

Dinner:

Beef burger (no bun) with roasted sweet potatoes and side salad

Approximate per serving: Calories: 500 kcal, Protein: 28 g, Carbs: 49 g, Fiber: 9 g, Fat: 22 g

Start by seasoning a 4-ounce (115 g) beef patty with salt and pepper. Cook it on a grill or in a pan until it reaches your desired level of doneness. While the burger cooks, peel and cube one medium sweet potato (about 200 g), then toss it with a bit of olive oil, salt, and pepper. Roast the sweet potato cubes in the oven at 400°F (200°C) for 20-25 minutes until golden and tender. For the side salad, combine mixed greens (about 1-2 cups), cherry tomatoes, cucumber slices, and a simple dressing of olive oil, lemon juice, salt, and pepper. Once everything is ready, plate the beef burger with the roasted sweet potatoes and fresh salad.