Day 4: 7-Day Weight Loss Meal Plan for Beginners

Boost Your Weight Loss with Tasty and Nutritious Meals: Welcome to Day 4 of our 7-day weight loss meal plan for beginners! Today’s meals continue to offer delicious, easy-to-prepare options that keep you full and satisfied. By following this plan, you’ll stay on track and enjoy a variety of nutritious foods. Let’s dive into today’s meal plan.

Why Following a 7-Day Weight Loss Meal Plan is Beneficial

Sticking to a meal plan helps you maintain a balanced diet and makes healthy eating more manageable. Here are the benefits:

  1. Consistency:
  • Establishes a routine, making it easier to follow a healthy diet.
  1. Balanced Nutrition:
  • Ensures a balanced intake of essential nutrients, aiding in weight loss and overall health.
  1. Portion Control:
  • Helps control calorie intake and prevents overeating.
  1. Convenience:
  • Saves time and reduces stress by planning meals in advance.
  1. Variety:
  • Keeps meals interesting and prevents diet fatigue.

Day 4 Meal Plan: Nutritious and Satisfying Choices

Here’s a detailed look at the meal plan for Day 4, providing you with balanced and delicious meals.

Breakfast: Spinach and Feta Omelette

Start your day with a protein-packed and flavorful breakfast.


  • 2 eggs
  • 1/2 cup fresh spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 teaspoon olive oil


  1. Heat olive oil in a non-stick pan over medium heat.
  2. Add spinach and sauté until wilted.
  3. Beat the eggs in a bowl and pour over the spinach.
  4. Sprinkle feta cheese on top.
  5. Cook until the eggs are set and fold the omelette in half.

Nutritional Benefits:

  • Eggs provide high-quality protein and essential vitamins.
  • Spinach is rich in iron and antioxidants.
  • Feta cheese adds calcium and a delicious flavor.

Mid-Morning Snack: Mixed Nuts and Seeds

A quick and nutritious snack to keep you energized until lunch.


  • A handful of mixed nuts (almonds, walnuts, cashews)
  • A handful of seeds (pumpkin, sunflower, chia)


  1. Mix the nuts and seeds together in a bowl.

Nutritional Benefits:

  • Nuts and seeds provide healthy fats, protein, and fiber.
  • They are also rich in essential minerals and antioxidants.

Lunch: Chicken and Vegetable Stir-Fry

A satisfying and easy-to-make lunch option packed with nutrients.


  • 4 oz chicken breast, sliced
  • 1 cup mixed vegetables (broccoli, bell peppers, snap peas)
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 teaspoon ginger, grated


  1. Heat olive oil in a pan over medium heat.
  2. Add garlic and ginger, sauté for 1 minute.
  3. Add chicken slices and cook until browned.
  4. Add mixed vegetables and soy sauce.
  5. Stir-fry until vegetables are tender and chicken is fully cooked.

Nutritional Benefits:

  • Chicken breast is a lean protein source.
  • Mixed vegetables provide a variety of vitamins and minerals.
  • Garlic and ginger add flavor and have anti-inflammatory properties.

Afternoon Snack: Apple Slices with Peanut Butter

A crunchy and satisfying snack to keep you going until dinner.


  • 1 medium apple, sliced
  • 2 tablespoons peanut butter


  1. Slice the apple into thin wedges.
  2. Serve with peanut butter for dipping.

Nutritional Benefits:

  • Apples are a good source of fiber and vitamins.
  • Peanut butter provides healthy fats and protein.

Dinner: Baked Salmon with Quinoa and Steamed Broccoli

A nutritious and delicious dinner to end your day on a high note.


  • 4 oz salmon fillet
  • 1/2 cup quinoa
  • Broccoli florets
  • Lemon wedges
  • Fresh dill
  • Salt and pepper to taste


  1. Preheat your oven to 375°F (190°C).
  2. Season the salmon fillet with salt, pepper, and fresh dill.
  3. Bake the salmon for 20 minutes or until fully cooked.
  4. Cook the quinoa according to the package instructions.
  5. Steam the broccoli until tender.
  6. Serve the salmon with quinoa and broccoli, garnished with lemon wedges.

Nutritional Benefits:

  • Salmon is rich in omega-3 fatty acids and high-quality protein.
  • Quinoa is a complete protein and provides essential amino acids.
  • Broccoli is loaded with vitamins, minerals, and fiber.
Tips for Staying on Track with Your Meal Plan
  1. Prepare Ingredients Ahead: Prep your ingredients in advance to save time during the week.
  2. Stay Hydrated: Drink plenty of water throughout the day to support your weight loss goals.
  3. Listen to Your Hunger Cues: Eat when you’re hungry and stop when you’re full to avoid overeating.
  4. Incorporate Physical Activity: Combine your meal plan with regular exercise for optimal results.


Day 4 of the 7-day weight loss meal plan for beginners offers a variety of delicious and nutritious meals to keep you on track with your weight loss journey. By following this plan, you’ll enjoy balanced meals that are easy to prepare and satisfying. Stay tuned for more daily meal plans and tips to help you achieve your weight loss goals and develop healthier eating habits.

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