7-day weight loss meal plan: breakfast, lunch and dinner with daily calories
Key takeaways
- The plan gives 21 different meals at 1,235–1,275 kcal and 102–112 g of protein a day
- For about 1,550 kcal, where most men should start, add 1 rice ladle per meal and 1 egg
- Do not drop rice completely; the three dishes alone total only 440–480 kcal a day
This 7-day weight loss meal plan has 21 different meals. Each meal is one chicken dish with 2 ladles of rice, plus an egg, fruit and plain milk, which comes to 1,235–1,275 kcal and 102–112 g of protein a day. It suits people whose weight loss target from the TDEE calculator is about 1,200–1,300 kcal. If your target is higher, or you are a man and should not eat less than 1,500 kcal, there is a simple way to scale it up below.
In this guide (7 sections)
- How does this 7-day weight loss meal plan work, and who is it for?
- The 7-day weight loss meal plan: breakfast, lunch and dinner
- How many calories do the rice, eggs, fruit and milk add?
- How do you adjust the 7-day plan to your own calorie target?
- Tired of chicken, don't eat spicy food, or want noodles? How to swap
- After 7 days: how to check your progress and plan the next week
- Order the 7-day, 21-meal plan without cooking
How does this 7-day weight loss meal plan work, and who is it for?
The plan is meant to be easy to follow without weighing everything. You count in rice ladles and eggs.
- Every meal has one chicken dish, and none of the 21 meals repeats. The numbers come from real CleanFit dishes, which do not include rice
- Add 2 ladles (thappi) of steamed white or brown rice to every meal, 1 boiled egg at breakfast, and 1 serving of fruit at lunch
- The daily snack is 1 glass (240 ml) of plain low-fat milk and 1 more serving of fruit
- Leafy vegetables are not counted, so add as many as you like
Check your own number with our TDEE calculator (the page is in Thai) before you start. If you are pregnant or breastfeeding, have diabetes or kidney disease, or take regular medication, talk to a doctor or dietitian first.
The 7-day weight loss meal plan: breakfast, lunch and dinner
Every meal is eaten with 2 ladles of rice. The number in brackets is the energy for that meal, rice included. The last column includes the day's snacks.
| Day | Breakfast (+ 2 ladles of rice) | Lunch (+ 2 ladles of rice) | Dinner (+ 2 ladles of rice) | Daily total |
|---|---|---|---|---|
| Day 1 | Miso Soup with Tender Chicken + boiled egg (335 kcal) | Chicken Teriyaki + fruit (410 kcal) | Tom Kha Kai (310 kcal) | 1,235 kcal / 112 g protein |
| Day 2 | Stir-fried Minced Chicken with Tomato Sauce + boiled egg (385 kcal) | Ka Pow Kai + fruit (400 kcal) | Larb Kai (310 kcal) | 1,275 kcal / 110 g protein |
| Day 3 | Stir-fried Pumpkin with Minced Chicken + boiled egg (395 kcal) | Gochujang + fruit (390 kcal) | Nam Tok Kai (310 kcal) | 1,275 kcal / 110 g protein |
| Day 4 | Chicken Mushroom Cream Sauce with Truffle Flavoured + boiled egg (385 kcal) | Chicken Yellow Curry + fruit (390 kcal) | Khua Kling Kai (300 kcal) | 1,255 kcal / 108 g protein |
| Day 5 | Minced Chicken Black Pepper and Garlic Sauce + boiled egg (395 kcal) | Massaman Kai + fruit (390 kcal) | Kang Keaw Wan Kai (310 kcal) | 1,275 kcal / 102 g protein |
| Day 6 | Ok Kai Pha-Lo + boiled egg (385 kcal) | Pad Hor Mok Kai + fruit (410 kcal) | Tender Chicken Red Curry (290 kcal) | 1,265 kcal / 102 g protein |
| Day 7 | Chicken Salted Egg Sauce + boiled egg (395 kcal) | Grilled Chicken with Garlic Sauce + fruit (380 kcal) | Chicken Breast with Thai Herb Spicy Salad (310 kcal) | 1,265 kcal / 112 g protein |
The week uses all 21 chicken dishes exactly once. Breakfasts are mostly not spicy, lunches are the highest-protein dishes, and dinners lean towards soups, Thai salads and curries.
How many calories do the rice, eggs, fruit and milk add?
The add-ons use numbers from the Thai Food Exchange Lists, which dietitians in Thailand use to count food in servings without weighing it.
| Add-on | Amount | Energy | Protein |
|---|---|---|---|
| Steamed white or brown rice | 1 rice ladle (about 55 g) | 80 kcal | 2 g |
| Chicken egg | 1 egg | 75 kcal | 7 g |
| Fruit | 1 small Thai banana (kluai nam wa) or half a medium guava | 60 kcal | - |
| Plain low-fat milk | 1 glass (240 ml) | 120 kcal | 8 g |
White and brown rice have similar calories per ladle. Brown rice has more fiber, so choose whichever you prefer. If you switch to skim milk (90 kcal per glass), the day drops by about 30 kcal.
How do you adjust the 7-day plan to your own calorie target?
The easiest way is to change the number of rice ladles and keep the dishes and snacks the same.
| Daily target | Change from the plan | Daily total |
|---|---|---|
| About 1,250 kcal | Follow the plan | 1,235–1,275 kcal |
| About 1,550 kcal | 1 more ladle of rice per meal and 1 more boiled egg | 1,550–1,590 kcal |
| About 1,800 kcal | 2 more ladles of rice per meal and 1 more boiled egg | 1,790–1,830 kcal |
- Women should not go below 1,200 kcal a day and men not below 1,500 kcal, so most men should start from the second row or higher
- A safe rate of loss is about 0.5 kg a week and no more than 0.75% of your body weight. If you are losing faster, add rice or a snack
- 102–112 g of protein a day matches what our calculator suggests for a target weight of about 65–70 kg (1.6 g per kg)
Tired of chicken, don't eat spicy food, or want noodles? How to swap
You can swap any meal. Pick a dish with similar calories and the daily total will barely change.
- Pork: Tom Zab Moo at 130 kcal (24 g protein) or Pork Garlic and Black Pepper at 130 kcal (21 g). Pork dishes cost ฿10 more per meal
- Fish and shrimp: Dory Fish with Southern Thai Yellow Curry at 110 kcal (16 g) or Ka Pow Koong at 70 kcal (12 g). These are lighter than the chicken dishes, so you can add 1 more ladle of rice. Fish and shrimp cost ฿15 more per meal
- Noodles: Mee Klook or Dry Jade Noodles with Roasted Chicken at 280 kcal already include noodles, so skip the rice at that meal. Noodle dishes cost ฿10 more per meal
- Not spicy: repeat Chicken Teriyaki, Grilled Chicken with Garlic Sauce or Ok Kai Pha-Lo in place of Larb Kai, Khua Kling Kai and Tender Chicken Red Curry
See the numbers for every dish on the full menu, or read weight loss meals by meal.
After 7 days: how to check your progress and plan the next week
Seven days is short, and the scale still moves up and down with the water in your body. Use the first week to see whether the plan works for your life and when you get hungry, then adjust.
- Weigh yourself at the same time each time, and look at the trend over several weeks
- If you get very hungry at a certain time, move the fruit or milk to that time
- If your weight has not moved at all after 2–3 weeks, recalculate with your current weight and check for sweet drinks sneaking in
- Next week, swap in new dishes using the same rules
No meal plan can guarantee results. Read more in how to lose weight and weight loss food.
Order the 7-day, 21-meal plan without cooking
This plan fits the 21-meal pack on the website exactly, so you can pick the dishes straight from the table. Because they are all chicken, there are no extra charges: the 21-meal pack is ฿1,050, or ฿50 per meal. The delivery fee depends on your address and is shown before you pay. You prepare the rice, eggs, fruit and milk yourself.
- Put the meals in the freezer as soon as they arrive. They keep for 120 days there, and for 5–7 days once moved to the normal fridge compartment
- Heat each meal until hot all the way through. See how in frozen meal prep
- To try the taste first, there is a 9-meal trial pack for ฿540, available only by chat on LINE @cleanfit or Messenger
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Frequently asked questions
How much weight will I lose in 7 days?
No plan can promise a number. A safe rate is about 0.5 kg a week. In the first week the scale may move more or less than that because of water in the body.
Can I eat just the dishes and skip rice?
We do not recommend it, because your calories would be far too low. Cut rice one ladle at a time and keep your day at no less than 1,200 kcal for women or 1,500 kcal for men.
Can I keep following the plan after 7 days?
Yes, if the calories still suit you. Change the dishes every week so you do not get bored, and once you have lost a fair amount, recalculate with our calculator (in Thai).
White rice or brown rice?
Both have about the same calories per ladle. Brown rice has more fiber, but if white rice helps you stick to the plan, use it. What matters is the number of ladles.
How long do 21 frozen meals keep?
Up to 120 days in the freezer. Once moved to the normal fridge compartment, eat them within 5–7 days, so move down only 2–3 days' worth at a time.
Written by the CleanFit teamCalories and protein for each CleanFit dish come from our ordering system. Figures for other foods cite the sources named in the guide.
Want to try a pack?
Choose every meal yourself, from ฿44 per meal. Every meal shows its calories and protein, and we deliver across Thailand.