Young people nowadays are increasingly diligent about exercising for weight loss. It’s not just women, but men are also actively working out. However, it’s not just about exercise, as a successful weight loss journey also depends on diet.
We have created a highly scientific and safe A-Z list of weight loss menus for women, designed for just seven days. Let’s get started with the diet and exercise plan!
1 Principles of Weight Loss for Women
When it comes to weight loss, in addition to exercising and maintaining a reasonable lifestyle, diet plays a crucial role. To eat healthily, learn our “Eat Clean – Lose Weight, Kill Fat” method. Within seven days, you can lose 1-3kg. Eat Clean involves consuming whole, unprocessed foods that help detoxify and enhance nutrient absorption.
The principles of this method are as follows:
Natural foods should be whole and unprocessed. Examples include various fruits,…
Avoid sweets, especially those containing additives such as,…
Consume whole nuts and seeds to feel fuller after meals. Examples include,, and…
Include high-protein foods such as chicken breasts, salmon,, and…
2 7-Day Weight Loss Menu
Day 1:
Morning: 250ml warm water with a drop of lemon + 3 egg whites fried with spinach (70 calories).
Mid-morning: Detox vegetable juice (100 calories).
Lunch: Grilled chicken breast with vegetables (205 calories).
Afternoon snack: 100g grilled chicken breast + ½ cucumber (170 calories).
Dinner: 100g grilled chicken breast + steamed broccoli (180 calories).
Day 2:
Breakfast: 250ml warm water with a few drops of lemon + Chicken, spinach, and pumpkin salad (240 Calories).
Mid-morning: Detox vegetable juice (100 Calories).
Lunch: 100g White fish + Grilled zucchini (250 Calories).
Afternoon snack: Detox vegetable juice (100 Calories).
Dinner: Steamed salmon with yardlong beans (208 Calories).
Day 3:
Breakfast: 250ml warm water with a few drops of lemon + 100g Pan-fried white fish with steamed asparagus (115 Calories).
Mid-morning: 100g Grilled chicken fillet with bell peppers (180 Calories).
Lunch: Chicken Caesar Salad (240 Calories).
Afternoon snack: Detox vegetable juice (100 Calories).
Dinner: 100g Beef steak with steamed broccoli (280 Calories).
Day 4:
Breakfast: 250ml warm water with a few drops of lemon + 3 scrambled eggs (1 whole egg and 2 egg whites) with grilled tomatoes and yardlong beans (130 Calories).
Mid-morning: Detox vegetable juice (100 Calories).
Lunch: 150g Grilled white fish with salad (127 Calories).
Afternoon snack: 100g Chicken breast with ½ grilled zucchini (174 Calories).
Dinner: 100g Diced chicken breast stir-fried with coconut oil and greens (220 Calories).
Day 5:
Breakfast: 250ml warm water with a few drops of lemon + 120g Chicken breast with ¼ avocado and ¼ cucumber (280 Calories).
Mid-morning: Detox vegetable juice (100 Calories).
Lunch: 150g Grilled white fish with salad (127 Calories).
Afternoon snack: 150g Pan-fried shrimp with salad (165 Calories).
Dinner: 100g Grilled chicken breast and steamed broccoli (188 Calories).
Day 6:
Breakfast: 250ml warm water with a few drops of lemon + 100g Grilled white fish with bell peppers and zucchini (250 Calories).
Mid-morning: Detox vegetable juice (100 Calories).
Lunch: Grilled pineapple chicken salad with butter (280 Calories).
Afternoon snack: 100g Steamed chicken breast with 1 tomato (180 Calories).
Dinner: 100g Beef steak with yardlong beans and broccoli (280 Calories).
Day 7:
Breakfast: 250ml warm water with a few drops of lemon + 3 Fried egg whites with grilled tomatoes and steamed spinach (78 Calories).
Mid-morning: Detox vegetable juice (100 Calories).
Lunch: 150g Steamed chicken breast with asparagus and vegetable salad (295 Calories).
Afternoon snack: Detox vegetable juice (100 Calories).
Dinner: 100g Shrimp stir-fried with greens and (135 Calories).
In summary, each meal is designed to provide the right amount of calories for the day. Depending on your current weight, height, and body composition, adjustments can be made to suit your needs, so treat the above as a general guide.
Always prioritize vegetables, fruits, and high-protein foods like shrimp, chicken breast, beef, and fish to ensure adequate nutrient intake.
3 Notes on Applying This Method
Always eat a balanced diet, avoiding refined carbohydrates (white rice, , bread, etc.) and opting for healthy carbs (,, sweet potatoes, corn,, and whole grains). Refined carbs cause a rapid increase in blood sugar, leading to fat accumulation.
Avoid foods containing.
Do not consume canned foods, , , or processed plant-based products,….
Opt for “primitive” cooking methods like boiling and steaming.
Minimize the use of oil and frying.
Exercise regularly and maintain a healthy sleep schedule.
We hope that this menu and these notes will help you achieve a “Clean and Healthy” weight loss journey. If you have any questions, please leave a comment, and don’t forget to check out for more tips!
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