Looking to transform your body without spending hours counting calories or searching for the perfect meals? Our 7-day meal plan for weight loss and muscle gain is designed to help you achieve both goals simultaneously — lose fat and build lean muscle — using simple, delicious, and nutrient-dense meals.
Whether you're a beginner or just want to reset your diet, this weekly diet plan provides balanced macros, affordable ingredients, and flexible options tailored for real results. Plus, it's crafted with input from certified nutritionists and fitness coaches to support your journey toward better health.
In this guide, you'll find a complete day-by-day breakdown, a printable PDF version for easy tracking, and helpful tips to stay consistent without sacrificing taste. If you're ready to kickstart a smarter way of eating, this healthy meal plan is the perfect place to begin.
Following a 7-day meal plan isn’t just about having meals ready — it’s about building a consistent, healthy eating routine that supports your weight loss and muscle gain goals. When you plan your meals in advance, you eliminate last-minute decisions that often lead to unhealthy choices or skipped meals.
One of the main benefits of a weekly meal plan is that it ensures your body receives the right balance of protein, complex carbs, and healthy fats each day — the foundation of both fat loss and muscle building.
This structured approach also helps you stay within your calorie goals, avoid food waste, save money, and reduce stress around daily meal decisions. Whether you’re working out regularly or just starting your fitness journey, a meal plan for weight loss and muscle gain makes it easier to stay on track, stay full, and see real results.
This comprehensive meal plan covers all 7 days of the week, helping you stay on track without needing to overthink your meals. Each day is optimized for around 1800–2200 calories depending on your portion sizes, with a focus on high-protein, whole foods to support fat loss and lean muscle gain.
Total Calories: 1,730 kcal
Total Calories: 1,630 kcal
Total Calories: 1,660 kcal
Total Calories: 1,700 kcal
Total Calories: 1,650 kcal
Total Calories: 1,640 kcal
Total Calories: 1,690 kcal
Sticking to a structured meal plan like this one is one of the most effective ways to stay consistent and reach your health goals. But remember — it’s not about perfection. It’s about making smarter choices more often.
Feel free to swap ingredients, adjust portion sizes, and listen to your body. This plan is meant to guide you, not restrict you. Whether you’re trying to lose weight, gain muscle, or simply eat healthier, small steps make a big difference.
Ready to take the next step? Bookmark this page and come back each week — and stay tuned for our upcoming printable version!
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