If you’re stuck on how to eat healthy, this 7-day diet plan might help.

Just in case you needed to hear it, you don’t have to lose weight, be happy, fall in love, or land your ideal career. If you want to reduce weight and get healthier? Great. Just keep in mind that physical size isn’t the most important factor in deciding your wellness. The idea is to feel good about your body and care for it, which can take many forms. However, if you want to make some beneficial modifications to your diet or lose some weight, sticking to a healthy eating plan might help. To get you started, here’s a 7-day eating plan for weight loss.

7-Days Chart for Weight Loss

This is not a restrictive meal plan: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of macronutrients with 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-calorie picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, make sure you’re getting the recommended amount of physical activity from the Centers for Disease Control and Prevention (that’s 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity, FYI). For example, consider following a 4-week workout plan that includes a mix of cardio and strength training.

Day One

Breakfast:

• 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
• 1 slice whole-grain toast
• 1/2 cup blueberries

Snack:

• 1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

• Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon vinaigrette

Snack:

• 2 tablespoons hummus and 6 baby carrots

Dinner:

• 4 ounces grilled salmon
• 1 cup wild rice with 1 tablespoon slivered toasted almonds
• 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
• 1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnuts

Day Two

Breakfast:

• 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
• 1 cup blueberries

Snack:

• 1/2 cup low-fat ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Lunch:

• Quesadilla made with two small corn tortillas, 1/2 cup low-sodium black beans (rinsed), and 3 tablespoons low-fat jack cheese
• 1/2 cup diced watermelon

Snack:

• 1/2 cup low-fat cottage cheese with 1/2 cup salsa

Dinner:

• 1 turkey burger
• 3/4 cup roasted cauliflower and broccoli florets
• 3/4 cup brown rice
• 1 cup spinach salad with 1 tablespoon balsamic vinaigrette

Day Three

Breakfast:

• Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each of black beans, diced onion, diced mushrooms, and salsa

Snack:

• 1/2 cup plain Greek yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

• Salad made with 2 cups chopped romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded cheddar, and 1 tablespoon low-fat Caesar dressing
• 1 medium nectarine

Snack:

• 1 low-fat mozzarella string cheese stick
• 1 medium orange

Dinner:

• 4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
• 1 medium artichoke, steamed
• 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon honey mustard dressing

Day Four

Breakfast:

• Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 banana, sliced
• 1 wedge canteloupe

Snack:

• Yogurt parfait made with 1 cup plain Greek yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons slivered almonds

Lunch:

• Wrap made with 4 ounces thinly sliced lean roast beef, one 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
• 1/2 cup black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing

Snack:

• Baby carrots with 2 tablespoons guacamole

Dinner:

• 4 ounces grilled halibut
• 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
• Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
• 1/2 cup plain Greek yogurt, 1 tablespoon chopped pecans and dash cinnamon

Day Five

Breakfast:

• Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
• 1 cup mixed melon

Snack:

• 2 tablespoons nut butter
• 1 medium apple

Lunch:

• Turkey burger or veggie burger
• Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon vinaigrette dressing

Snack:

• 1 low-fat mozzarella string cheese stick
• 1 cup red grapes

Dinner:

• 5 ounces grilled wild salmon
• 1/2 cup brown or wild rice
• 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
• 1 sliced pear

Day Six

Breakfast:

• Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto
• 1/2 cup fresh raspberries

Snack:

• 1/2 cup Greek yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

• 4 ounces sliced turkey breast
• Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon vinaigrette dressing
• 1 medium orange

Snack:

• Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup Greek yogurt, 1/4 cup sliced strawberries, a handful of spinach, and ice (or another healthy smoothie recipe of your choice)

Dinner:

• 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
• 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan
• 1 cup steamed green beans with 1 tablespoon slivered almonds

Day Seven

Breakfast:

• 1 whole-grain toaster waffle with 2 tablespoons nut butter
• 3/4 cup berries

Snack:

• 1/4 cup low-fat cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

• Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons vinaigrette
• 1 apple

Snack:

• 1/4 cup plain Greek yogurt with 1 tablespoon ground flaxseed and 1/4 cup blueberries

Dinner:

• 4 ounces lean pork tenderloin cut into bite-sized pieces stir-fried with onions, garlic, broccoli, and bell pepper
• 1/2 cup brown rice
• 5 medium tomato slices topped with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Shopping list Items

Meat and Fish

• 3 chicken breasts (4 ounces each)
• 2 fillets salmon (4-5 ounces each)
• 2 turkey burgers (or veggie burgers)
• 4 ounces shrimp
• 4 ounces halibut
• 4 ounces red snapper
• 4 ounces lean pork tenderloin
• 4 ounces thinly sliced lean roast beef
• 3 ounces sliced lean ham
• 4 ounces sliced turkey breast

Other Protein

• 18 Eggs (or equivalent in egg whites)
• 1 small can low-sodium black beans
• 1 small can garbanzo beans
• 1 small can of cooked lentils
• 2 tablespoons hummus

Fruit

• 1-pint blueberries
• 1-quart strawberries
• 1/2 cantaloupe
• 1-pint raspberries
• 1/4 cup fresh cherries
• 1/2 cup watermelon
• 1 medium nectarine
• 3 apples
• 2 medium oranges
• 2 pears
• 1 cup red grapes
• 1 banana
• 1 lemon (for juice)
• 1 tablespoon dried cranberries
• 1-1/4 cups cherry tomatoes

Vegetables

• 1 medium yellow onion
• 1 zucchini
• 1 large bell pepper
• 1 bag baby carrots
• 5 cups baby spinach
• 1 container fresh salsa
• 3/4 cup cauliflower
• 1 cup broccoli florets
• 1 cup fresh mushrooms
• 2 cups chopped romaine
• 2 cups mixed baby greens
• 1/2 cup chopped celery
• 1 garlic clove
• 2 cups green beans
• 1 cup arugula
• 1 medium artichoke
• 1 avocado 
• 1/4 cup shredded lettuce
• 3 medium tomatoes
• 1 cucumber
• 1 cup spaghetti squash
• 1 small ginger root 

Milk and Dairy

• 6 teaspoons grated Parmesan
• 1/2 gallon skim milk
• large container low-fat Greek yogurt
• 5 tablespoons shredded low-fat cheddar
• 2 tablespoons part-skim shredded mozzarella 
• 1 cup ricotta
• 1 cup cottage cheese
• 1 tablespoon low-fat jack cheese
• 2 mozzarella string cheese sticks

Condiments and Dressings

• 1 small bottle olive oil
• 1 bottle low-fat vinaigrette (or homemade)
• 3 tablespoons balsamic vinegar
• 1 bottle low-fat Caesar dressing*
• 1 tablespoon fat-free honey mustard dressing*
• 1 tablespoon light soy sauce
• 1 tablespoon rice wine vinegar
• 1 teaspoon horseradish
• 1 teaspoon Dijon mustard
• * Note: You can substitute a simple vinaigrette for any of the recommended prepared dressings if you prefer

Herbs, Nuts, Butters, Spreads

• 2 teaspoons fresh basil
• 4 teaspoons fresh cilantro
• 2 teaspoons pesto 
• 1 teaspoon fresh thyme
• 3 tablespoons slivered almonds
• 3 tablespoons walnuts
• 2 tablespoons pecans
• 1 jar unsweetened nut butter (peanut or almond)
• 2 tablespoons ground flaxseed
• Dash of cinnamon
• 1/2 teaspoon no-sodium seasoning

Bread and Grains

• 1 slice whole grain bread
• 2 corn tortillas
• 1 whole grain English muffin
• 2 6-inch whole wheat tortillas 
• 1 whole-grain toaster waffle 
• 1/2 cup bulgur 
• 1 cup wild rice
• 2 cups brown rice
• 1/2 cup whole wheat couscous
• 1/2 cup steel-cut oatmeal