Lose 5 Pounds In A Week Meal Plan – Tips that Really Work

Looking for the popular “lose 5 pounds in a week meal plan?” A lot of people are looking to drop body weight quickly, but that’s not always the healthiest or most sustainable way to do things. In this blog post, we will provide you with a healthy diet meal plan that will help you reach your goals in just one week! We’ll also provide some tips on how to stick to the plan and make healthy choices for the long term.

Lose 5 Pounds In A Week Meal Plan

How Should You Prepare Your Meal Plan To Lose 5 Pound In A Week?

1. Breakfast

When it comes to losing weight, nutritionists recommend that you eat breakfast every day. It’s especially important not to skip this meal when trying to lose weight. If you can, try eating it before 9 a.m., since your body will have time to process it before lunch. A combination of two or more different fruits, oats, and whole-grain bread should be included in your breakfast menu.

2. Lunch

‘Zero-calorie’ veggies can be included; they have fewer calories than the body requires and are broken down. This is only to keep your energy levels up so you can consume a variety of nuts throughout the day. 

3. Supper

Supper is also an important dinner. Dinnertime should arrive by 6 p.m. You may increase your food intake here as well. No high-carbohydrate meals are allowed in this meal, and the bulk of it should be made up of vegetables.

4. Water

It helps your body function efficiently, which will result in less water retention and possibly help in rapid weight loss

Lose 5 Pounds In A Week Meal Plan

Day 1

  • Strawberry-mango smoothie for breakfast
  • A vegetable-based lunch (400 calories) – two servings of vegetables.
  • 1/2 cup cottage cheese and 1/2 cup plain yogurt for a snack.

Day 2

  • Breakfast – Choose one with at least 10 grams of protein to get the most comprehensive nutrition.
  • At lunch, have a turkey bacon supper with a fruit salad.
  • Protein-rich dinner.
  • Snack – A meal or a snack may be eaten at any time with a hundred calories.
  • Choose a 150-calorie meal plus an additional 50 calories to enjoy as a dessert.

Day 3

  • Breakfast – Fruit and yogurt bowl.
  • Hummus wrap for lunch.
  • Your dinner should be 500 calories.
  • 1 tablespoon nut butter of choice, one apple, and 1 cup cooked quinoa.
  • Choose a 50-calorie sweet to finish your meal.

Day 4

  • Salad with 400 calories – two vegetable portions.
  • Fish is an excellent source of omega-3 fatty acids, which are good for your brain.
  • Choose an 80-calorie snack that you like.

Day 5

  • 400 calories, any fruit or vegetable – One serving of fruit or vegetables is recommended.
  • Pita with chicken salad.
  • 400 calories, your choice – Two servings of vegetables for dinner.
  • Snack – Make a delicious 100-calorie treat.

Day 6

  • The high-protein and low-carbohydrate, high-fiber PB sandwiches for breakfast are ideal.
  • Salad with 400 calories for lunch.
  • Zucchini Pasta with Shrimp for a Delightful Meal.
  • Snack: Have a glass of white wine with your meal.

Day 7

  • Breakfast – Scrambled eggs and vegetables.
  • Avocado, turkey (or veggie burger), and a slice of bread.
  • You may eat whatever you want for supper.
  • Snack – Carry a hundred calories with you as part of your meal or as a refreshment wherever you go.
  • Snack: 1 piece of mild string cheese is enough.

Foods To Avoid

  • Unhealthy Fats – Trans and saturated fats are examples of unhealthy fats that should be avoided to reduce the risk of heart disease, weight gain, and diabetes.
  • Added Sugars – Sugary drinks, candy bars, sweets, syrups, and other foods that are high in added sugars should be eaten less frequently.
  • Refined Carbohydrates.

Exercise Recommendations

While the “lose 5 pounds in a week meal plan” is powerful on its own, adding physical activity into your routine will only raise your calorie expenditure, resulting in improved outcomes. It makes your blood flow, builds muscle, and burns a lot of calories. Cardio does not need any particular talents or fitness level and can be done by anybody.

This is a great way to get in your workouts while watching television or reading. This workout has many different sorts, so you’re sure to discover one that suits you like a glove.

Frequently Asked Questions

Q1:  Is it feasible to shed 5 pounds each week?

Ans: You’ll mostly be shrinking your weight (short-term approach) but not your body fat (long-term and more sustainable method).

Q2: Where can I find a delicious weight-loss drink?

Ans: If you drink a lot of soda, you may lose 5 pounds in a week by eliminating it. Just remember not to add any sugar or milk.

Q3: To lose five pounds every week, how many calories should I consume each day?

Ans: To lose 1 pound each week, you must cut your intake by 3,500 calories over seven days. To lose 5 pounds in a week, you’ll need to make a weekly deficit of 17,500 calories or approximately 2,500 calories per day.

Q4: To lose 5 pounds, how far must I travel?

Ans: Walking 5 miles each day is the optimum target for weight reduction. Every week, walking 5 miles burns approximately 3,500 calories, or about one pound of excess fat. Gradually build up your distance until you’re walking for a long time every day. If you have a high BMI and are carrying extra pounds, your calorie expenditure will be much higher.

Q5: How to lose 5 lbs in a week with intermittent fasting?

Ans: You need to be consistent with your fasting schedule and eat healthy meals during your eating window. Avoid processed foods, sugary drinks, and high-calorie snacks during your eating window.


The “lose 5 pounds in a week meal plan” is an effective way to help you shed those unwanted pounds. The key is to be consistent with your diet and exercise routine. Remember to drink plenty of water, avoid processed foods, and eat healthy meals during your eating window. Moreover, this approach is sustainable in the long run, so you can keep the weight off for good.

My name is Mark Joseph, and I’m on a mission to help new parents navigate the world of parenting. With over 5 years of experience as a parenting coach, I’m here to provide you with insight into all aspects of pregnancy, childbirth, and raising your newborn baby. Instagram Linkedln Facebook

Leave a Comment