How to Lose 5 Pounds in a Week- Meal Plan

What would you say if we offered you a meal plan to lose 5 pounds in a week?

Obesity is one of the biggest challenges in modern society. With numerous fast-food restaurants now offering to deliver food straight to your doorstep, it has become impossible for both the young and older generations to eat clean and healthy. Who could say no to double quarter pounders, fries, and hash browns for lunch? Not to forget, the sugary aerated soft drinks that come along with it.

According to a report by TFAH, in 2019, one in three Americans of all ages suffer from obesity. That’s nearly 100 million people! In 2018, there were nine states having adult obesity rates at or above 35 percent. The situation hasn’t improved much after a year. In fact, this year, with 39.5 percent, Mississippi and West Virginia have the highest adult obesity rates. Surely, there must be a way to counteract the negative effects of being overweight.

Is It Possible to Lose 5 Pounds in a Week?

We’re extremely pleased to tell you that, with the right meal, it is possible to lose 5 pounds in a week. But the obvious question that pops up here is, do you wish to continue losing 5 pounds a week for a few weeks or is it just a one-time thing? 

Are you concerned about your long term health or you want to look sharp at a major event you are planning to attend a week later?

Whatever your concerns maybe you can lose 5 pounds in the next seven days by following the right meal plan. Adding some exercise routines will speed up the process of weight loss and also keep you feeling strong for the entire week.  

Lose 5 Pounds in a Week with These Breakfast Options- Meal Plan

Being the first meal of the day it is important to have a healthy breakfast early in the morning. A protein-rich and fat-free breakfast can help you start the day on the right note. Here are some healthy, organic and all-natural breakfast options to lose 5 pounds in a week.

1) Oatmeal 

Oatmeal is one of the traditional American breakfast options available in milled, steel-cut, or rolled form. A cup of cooked oats contains 6 grams of protein, 142.7 milligrams of potassium, 4 grams of dietary fiber and 1.9 grams of healthy fats. Most importantly, oats contain no cholesterol. This is why it is eaten popularly by athletes, actors, and fitness enthusiasts. 

2) Eggs

To melt away those extra pounds, there is nothing better than having a cup of chopped boiled eggs in the morning. A cup of chopped boiled eggs contains 17 grams of protein, 171.4 milligrams of potassium and 507.3 milligrams of cholesterol. 

Although it is high in total fats, you can cut down its fat-content drastically by not eating the egg-yellow. Egg whites contain one of the purest forms of protein–which is essential for weight loss. Also, a cup of eggs consists of just 211 calories. 

3) Green tea

How to Lose 5 Pounds in a Week

Along with protein and carbohydrates, it is also important to have some clean and all-natural caffeine. Caffeine helps you stay alert and awake for a few hours after consumption. 

The reason we think green tea is better than coffee or black tea: it contains a high amount of antioxidants. Even coffee and black tea contain antioxidants, but the quantity is nowhere near that of green tea. Moreover, studies indicate that consumption of green tea preparations leads to a loss of 5-10 percent of body weight.

Lose 5 Pounds in a Week with These Lunch Options- Meal Plan

Take some time off at noon to prepare these foods that promote weight loss. They are easy-to-prepare and you won’t have to worry about finding the right ingredients. Mix and match as you like.

1) Peanut Butter, Banana and Bacon Sandwich

Also popularly known as the Elvis sandwich or simply the Elvis, peanut butter, banana and bacon sandwich is a great lunch option to lose 5 pounds in 7 days. There are numerous recipes available to prepare this sandwich but the easiest way is to toast two slices of whole-grain bread and put some mashed banana slices and fried bacon in between them. You can eliminate bacon if you don’t prefer to eat pork.

2) Brussels Sprout Salad with Grilled Chicken

If you aren’t familiar with Brussel sprouts, it is a leafy vegetable that looks like miniature cabbages. These edible buds taste great when sauteed with some all-natural olive oil. Secondly, the lean parts of the chicken contain loads of protein. To prepare Brussel sprouts salad with grilled chicken, mix roasted or sauteed Brussel sprouts with some grilled chicken and add garlic-yogurt dressing for taste. 

3) Tuna Salad Sandwich

Tuna salad sandwich (also known as tuna fish sandwich) is great for cardiovascular health. To lose 5 pounds in a week the right way, make sure you eat tuna salad sandwich at least 2-4 times in that duration. Adding this lunch option to your intake will provide balance to your overall diet. Two slices of tuna salad sandwiches contain approximately 10 grams of protein and 1 gram of dietary fiber.

Lose 5 Pounds in a Week with These Dinner Options- Meal Plan 

If you want to wake up refreshed the next morning while keeping your weight in check, add the below-mentioned foods to your dinner. Depending on the ethnic background, people prefer to eat their traditional dishes at night time. Hence, we have shared below, the ingredients that will help you to slim down to your ideal weight in the next 7 days.

1) Beans and Legumes

Beans and legumes are generally the same things except for a few minor differences. For the sake of this post, we would just recommend you add foods like black beans, white kidney bean, mung beans, pinto, soybeans, peanuts, clover, peas, and chickpeas. You can grow some of these at home using aerogarden no matter the weather condition.

Add these foods to whatever traditional dish you prepare at night time. Lastly, beans and legumes are super-rich in protein. Hence, they promote fat loss and muscle gain.

2) Poultry

How to Lose 5 Pounds in a Week

Chicken and turkey(preferably wild) are commonly referred to as poultry food. Like beans and legumes, chicken and turkey are loaded with protein and healthy fats. A cup of boiled chicken contains 38 grams of protein. While the same quality of roasted turkey consists of 29 grams of protein. Plus, both taste delicious when cooked the right way.

3) Fresh fruits

Lastly, adding fruits like bananas, grapes, blueberries, watermelon, strawberries, oranges and apples to your diet is extremely beneficial for those who wish to lose weight fast. Fruits are loaded with essential minerals and vitamins. Whereas they keep you feeling full for a long time after consumption. So, adding some freshly cut fruits to your dinner would be perfect.


What’s great about this type of weight loss strategy is you always have an option to continue the good work for another few weeks. Also, there is a strong chance that you will pick up good eating habits that will stay with you for a long time. So, without any delay, begin your 7-day weight loss journey today.

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Posted by / December 9, 2019