7-day healthy diet plan for weight loss

Day 1

Breakfast: Porridge 

This recipe is: Vegetarian, vegan option, gluten-free option, family-friendly

Cooking time: 5–10 minutes, Serves: 1 

Ingredients

• 40 g of porridge oats (or gluten-free oats)
• 250 ml of milk (or plant-based milk)
• A handful of blueberries
  
• A teaspoon of honey

Method

1. Add the porridge oats and milk to a small pot on a low-medium heat. As the porridge warms, it will thicken. Stir regularly.
2. Keep cooking until it is warmed through and has reached your desired consistency. This usually takes 5–10 minutes.
3. Serve the porridge and add your toppings.

Nutrition

Calories: 336
Carbohydrates: 51 g
Protein: 15 g
Fibre: 4 g

Tips

• Porridge is a warming breakfast that can be made into a healthy lunch or light meal anytime. 
• Soy milk is a great dairy-free option for added protein

Lunch: Falafel and salad pitta

This recipe is: Vegan, vegetarian, quick to make, easy to make

Cooking time: 10 minutes, Serves: 1

Ingredients

• 1 wholemeal pitta 
• 2 shop-bought falafels
• 20 g of hummus 
• Handful of iceberg lettuce 
• 40 g of cucumber, sliced 
• Optional extra salad, such as tomato

Method

1. Cut pitta in half and toast if desired.
2. Spread the hummus evenly between the 2 pitta pockets.
3. Halve the falafel in prepare the salad.
4. Add falafel and salad to the pitta pockets and serve.

Nutrition

Calories: 299
Carbohydrate: 39 g
Protein:  12 g
Fibre: 7 g

Tips

• If you have spare falafel after making this recipe, use them as protein in another meal or save them for another day.
• Change the salad items you add to the pitta to help add variety to your meals.

Dinner: Chicken or tofu fajita

This recipe is: Vegetarian option, family-friendly

Cooking time: 25 minutes, Serves: 1

Ingredients

• 1 teaspoon olive oil
• 1 red or green pepper, sliced and seeds removed
• ½ an onion, peeled and sliced
• 1 skinless, boneless chicken thigh, slicedor 150 g firm tofu, drained and cubed*
• 1 teaspoon Cajun seasoning
• 2 teaspoons lime juice
• Black pepper (optional)
• 15 g grated cheddar cheese
• 1 small tortilla

Method

1. Add the olive oil to a pan on medium heat.
2. Add peppers, onion, and chicken (or tofu) when the oil is hot. Fry for around 5 minutes until starting to brown. 
3. Add the Cajun seasoning, lime juice and black pepper to taste.
4. Add 2 tablespoons of water to stop the seasoning from sticking and burning. Continue cooking for about 10 more minutes. Stir regularly.  
5. If you are using chicken, check that it is cooked all the way through before serving.
6. Warm the tortilla for 10 seconds in a microwave. 
7. Place the fajita mix on the warmed tortilla, add the grated cheese and wrap to serve.

Nutrition

Calories: 419
Carbohydrate: 40 g
Protein: 22 g
Fibre: 8 g

Day 2

Breakfast: Yoghurt bowl

This recipe is: Vegetarian, vegan option, snack option, quick to make, easy to make

Cooking time: 5 minutes, Serves: 1

Ingredients

• 200 g of low-fat Greek yoghurt (or unsweetened, dairy-free yoghurt*)
• 80 g of raspberries
• 10 g of chia seeds

Method

1. Add your yoghurt to your bowl.
2. Rinse and add your fruit to the yoghurt. 
3. Sprinkle your chia seeds on the top to serve.

Nutrition

Calories: 200
Carbohydrate: 20 g
Protein: 24 g
Fibre: 9 g

Tips

• You can switch up this recipe by choosing different fruits and seeds or adding a spoonful of your favourite nut butter.
• The nutrients in yoghurts differ. Always read the nutrition label to make informed decisions.

Lunch: Crunchy tuna (or chickpea) salad basket

This recipe is: High protein, quick to make

Cooking time: 10–15 minutes, Serves: 1 

Ingredients

• Small wrap
• Spray oil
• Sprinkle sesame seeds (optional)
• 50 g half-fat cream cheese
• 180 g tinned tuna, drained (or 180 g tinned chickpeas, drained and rinsed)*
• 15 g light mayonnaise
• 1 teaspoon red wine vinegar
• Salad leaves your choice
• 1 medium tomato
• 30 g cucumber, sliced
• 10 g olives
• 1 spring onion, outer layer peeled off and sliced 
• 5 g capers

Method

1. Place a round, ovenproof dish or bowl upside down in the oven and preheat to 180℃.
2. Spray the wrap with 3–5 sprays of cooking oil and sprinkle with the optional sesame seeds.
3. Lay the wrap over the bowl (seed side up) and cook for 5 minutes or until golden and crispy.
4. Mix the tuna (or chickpea) filling together and prepare the salad.
5. Add the salad, tuna and optional chickpeas to the basket.

Nutrition

Calories: 453
Carbohydrate: 28 g
Protein: 43 g
Fibre: 5 g

Dinner: Picky tea  

This recipe is: Quick meal, no cooking, leftovers, gluten-free option

Cooking time: 15 minutes, Serves: 1

Ingredients

• 1/2 a red or yellow pepper, sliced lengthways 
• 80 g cherry tomatoes
• 80 g cucumber, sliced 
• 1 slice seeded granary bread (or gluten-free bread)
• 40 g reduced-fat sliced cheddar cheese
• 1 skinless grilled chicken breast, sliced, or 200 g grilled tofu*
• 250-300 g low-fat cottage cheese
• 1 teaspoon light mayo
• Dill, to taste
• 1/2 teaspoon garlic powder
• Salt

Method

1. Prepare your ‘ranch dupe’ dip. Blend the low-fat cottage cheese, mayonnaise, dill, garlic powder, and a pinch of salt until smooth and creamy.
2. Assemble all your snack foods onto your plate.
3. Serve with 2 tablespoons of your dip. 

Nutrition

Calories: 521
Carbohydrate: 21 g
Protein: 82 g
Fibre: 6 g

Daily totals

Calories: 1,174
Carbohydrates: 69 g
Protein: 149 g
Fibre: 30 g

Day 3

Breakfast: Peanut butter and banana toast 

This recipe is: Vegetarian option, vegan option, quick and easy, high-protein, high-fibre

Cooking time: 5–10 minutes, Serves: 1

Ingredients

• 1 slice of whole grain bread, toasted
• 1 tablespoon of peanut butter or other nut butter
• 1 banana

Method

1. Toast the slice of seeded bread.
2. Spread the peanut butter evenly over the toast.
3. Slice the banana and place it on top of the peanut butter.
4. Serve immediately.

Nutrition

Calories: 340
Carbohydrate: 43 g
Protein: 12 g
Fibre: 7 g

Tip

• If you are using a large banana, you may not need all of it. Save some for a snack later.

Lunch: Lentil and vegetable soup 

This recipe is: Vegan, vegetarian, batch cooking, family-friendly, budget-friendly

Cooking time: 45 minutes, Serves: 2

Ingredients

• 1 onion, peeled and chopped
• 2 carrots, topped, peeled and chopped
• 1 leek, sliced
• 75 g dried red lentils, rinsed in a sieve until the water runs clear
• 1 vegetable stock cube (low salt)
• 600 ml water
• Slice whole grain bread to serve

Method

1. Wash the leek slices and carrot pieces in a sieve or colander.
2. Add the vegetables, stock cube, lentils and water to a pot and bring to a boil.
3. Once boiling, cover with a lid and reduce the heat to a simmer. Cook for 30 minutes, until the vegetables are soft. Stir occasionally.
4. Either serve it as a chunky soup or blend it if you prefer a smooth soup.
5. Serve with a slice of whole grain bread or toast on the side.

Nutrition

Calories: 214
Carbohydrate: 33 g
Protein: 9 g
Fibre: 10 g

Tips

• You can change the vegetables in this recipe to suit your taste. If you prefer, you can swap the vegetable stock cube for chicken stock.
• Double the recipe and freeze half to have later

Dinner: Spaghetti Bolognese

This recipe is: Vegetarian option, good for batch cooking, family-friendly, gluten-free option

Cooking time: 30 minutes, Serves: 2

Ingredients

• 250 g 5% lean beef mince (or soy mince)*
• 1/2 courgette, chopped
• 1 carrot, chopped
• 1 onion, chopped
• 6 button mushrooms, chopped
• 2 garlic cloves, minced
• 400 g tinned tomatoes
• 1 low-salt stock cube
• 1 teaspoon Worcestershire sauce (skip if veggie)*
• 1 tablespoon tomato purée
• Italian herbs, to taste
• 110 g whole grain spaghetti (or gluten free)
• Spray oil

Method

1. Add 3-4 sprays of oil to a large pan on medium heat. Once hot, add the mince and cook until browned, 5–10 minutes. 
2. Add the onion, courgette, garlic and carrot and cook until softened.
3. Add the mushrooms, tinned tomatoes, tomato purée, stock cube, Worcestershire sauce and Italian seasoning, then simmer gently.
4. Whilst the Bolognese is simmering, add the spaghetti to a pan of boiling water and boil for 10 minutes or until cooked to taste. 

Nutrition

Calories: 450
Carbohydrate: 53 g
Protein: 35 g
Fibre: 9 g

Tip

• If you don’t like certain vegetables, grate them! It bulks out the mince without adding a distinct texture or flavour. 
• This is ideal for batch cooking. Double the ingredients, freeze them in portions, and cook fresh pasta to serve each time.

Daily totals: 

Calories: 1,004
Carbohydrates: 129 g
Protein: 56 g
Fibre: 26 g

Dinner: Slow cooker bean chilli 

This recipe is: Vegan, gluten-free option, good for batch cooking

Cooking time: 10 mins prep, 6–8 hours of cooking, Serves: 4

Ingredients

• 1 onion, finely chopped
• 2 garlic cloves, peeled and sliced
• 1 teaspoon smoked paprika or chilli powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ¼ teaspoon ground cinnamon
• 1 teaspoon dried oregano
• 150 ml hot vegetable stock (or use a gluten-free stock cube)
• 800 g tinned tomatoes
• 400 g tinned black beans
• 400 g tinned red kidney beans
• Salad leaves to serve

Method

1. Drain and rinse the beans.
2. Add all the ingredients to the slow cooker on low. 
3. Cook in the slow cooker on low for 6–8 hours. Stir it once or twice to help the flavours mix.
4. Serve with some salad leaves on the side for a light option. For a more filling option, choose a slice of whole grain bread, brown rice, or a small jacket potato.

Nutrition

Calories: 283
Carbohydrate: 40 g
Protein: 17 g
Fibre: 16 g

Tips

• You can leave out or substitute any herbs and spices you don’t like or don’t have.
• This recipe makes 4 servings. If you have a large enough slow cooker, you can double the ingredients to make extra servings to freeze for another day.  

Daily totals

Calories: 918
Carbohydrates: 130 g
Protein: 44 g
Fibre: 27 g

Dinner: Pick-your-protein stir fry

This recipe is: Vegetarian option, vegan option, family-friendly, quick to make, easy to make

Cooking time: 25 minutes, Serves: 1

Ingredients

• 2 teaspoons of olive oil
• Choice of protein:
  • 1 small chicken breast, sliced
  • 100 grams of firm tofu, drained and chopped into chunks
  • 100 grams of prawns
• Choice of carbs:
  • 50 g rice, cooked to package instructions
  • 1 pitta bread
  • 1 nest of whole grain noodles, cooked to package instructions
• 1 small onion, sliced
• 1 pepper, sliced
• A handful spinach leaves
• 4 mushrooms, sliced
• 80 g baby corn, cut in half lengthwise
• 1 carrot, peeled and cut into small slices
• ½ tablespoon reduced salt soy sauce
• ½ tablespoon rice vinegar
• 1 teaspoon honey
• ½ teaspoon sesame oil
• 1 garlic clove, crushed or chopped

Method

1. Add the olive oil to a frying pan on a medium-high heat.
2. Mix all the sauce ingredients in a small bowl.
3. When the pan is hot, add the protein and cook for a few minutes until browned.
4. Add your vegetables for another 5–10 minutes until everything is cooked. If you are using chicken, ensure it is cooked through properly.
5. Add the stir-fry sauce and cook for another minute.
6. Plate your stir-fry with your choice of carbohydrate.

Nutrition

Calories: 473
Protein: 26 g
Carbohydrate: 57 g
Fibre: 11 g

Tips

• If you have spare vegetables in the fridge, use them instead of what is on the list. 
• Always include a protein food in your stir-fry to keep you feeling full. 
• You can make this meal low-carbohydrate by leaving out the carbohydrate item and adding extra vegetables. 
• You can add frozen cooked prawns directly to your pan from frozen, allowing a little extra cooking time for the water to evaporate.

Daily totals

Calories: 887
Carbohydrates: 110 g
Protein: 59 g
Fibre: 30 g

Day 6

Breakfast: Overnight oats 

This recipe is: Vegetarian, vegan option, good for batch cooking, easy to prepare

Cooking time: 10 minutes, Serves: 1

Ingredients

• 30 g oats
• 150 g vanilla Skyr yoghurt (or any flavour)
• 100 ml skimmed milk or dairy-free alternative
• 3 teaspoons chia seeds
• 80 g frozen berries
• 1 teaspoon honey

Method

1. Combine the oats, yoghurt, milk and chia seeds in a Tupperware or airtight container.
2. Put the frozen berries into a separate, microwavable bowl and microwave for around 90 seconds to defrost and create a compote consistency (or in a pan by gently heating them on the stove until they soften).
3. Mix the honey with the berries.
4. Pour the compote over the oat mixture.
5. Add the lid and leave in the fridge overnight to set.

Nutrition

Calories: 350
Carbohydrate: 49 g
Protein: 23 g
Fibre: 8 g

Dinner: Salmon (or chickpea) and Mediterranean vegetables

This recipe is: Mediterranean diet, gluten-free

Cooking time: 25–40 minutes, Serves: 1

Ingredients

• Salmon fillet
• 1/2 a courgette, cubed
• 1/2 an aubergine, cubed
• 1/2 a red onion, cubed
• 1/2 a red bell pepper, cubed
• 6 cherry tomatoes, cubed
• 2 teaspoons olive oil
• A squeeze lemon juice and a teaspoon lemon rind 
• 1 teaspoon dried or fresh coriander 

Method

1. Mix your olive oil, lemon juice, rind and coriander in a small bowl or cup.
2. Rub a teaspoon of your seasoning on the salmon. Mix the remaining into your chopped vegetables. 
3. Add the veggies to the air fryer and cook for 15 minutes, shaking every 5 minutes. 
4. Once your vegetables are done, add your salmon to the air fryer and cook for 8–10 minutes. 

Nutrition

Calories: 479
Carbohydrate: 35 g
Protein: 29 g
Fibre: 12 g

Tips

• Add lemon and coriander to 2 tablespoons of low-fat Greek yoghurt or Skyr yoghurt for a creamy, high-protein dip. 
• If you have a double-compartment air fryer, cook your salmon and vegetables simultaneously. 
• Get the same result by roasting the veg in the oven for 30 minutes (preheated: 175°C), adding the salmon to the dish for the last 15 minutes. 

Daily totals

Calories: 1,043
Carbohydrates: 117 g
Protein: 61 g
Fibre: 30 g

Dinner: Sweet potato curry

This recipe is: Vegan, vegetarian, gluten-free option, good for batch cooking

Cooking time: 35 minutes, Serves: 3

Ingredients

• 1 teaspoon olive oil
• 1 red onion, thinly sliced
• 2 tablespoons curry paste
• 2 small/ 1 large sweet potatoes, peeled and cut into chunks
• 2 medium tomatoes, chopped
• 400 g tinned chickpeas, drained and rinsed
• 20 g creamed coconut
• 300 ml stock (or use a gluten-free stock cube)
• Fresh coriander, washed and chopped (optional)
• 1 red chilli, sliced (optional)
• 120 g uncooked rice (to reduce the carbs, serve with salad instead)

Method

1. Heat the olive oil in a pot over medium heat.
2. When the oil is hot, add the onion and fry for a few minutes until soft.
3. Add the curry paste and cook for another minute, coating the onion with the paste.
4. Add the sweet potato, tomatoes, chickpeas, stock and creamed coconut to the pot.
5. Bring to a boil, cover with a lid and reduce to a simmer.
6. Cook for around 20 minutes until the sweet potato is soft. Stir occasionally. Cook your rice so it’s ready at the same time as the curry.
7. Serve with the optional fresh coriander and sliced red chilli.

Nutrition

Calories: 481
Carbohydrate: 75 g
Protein: 16 g
Fibre: 9 g

Tips

• This recipe uses a small amount of creamed coconut, which you can find near the coconut milk in most supermarkets. Once opened, it keeps in the fridge for up to 4 weeks. It’s high in fat, and a little goes a long way. 
• You could easily double the ingredients to make a larger batch. Freeze the extra portions or save one for lunch the next day.
• You can use red Thai curry paste, Indian curry paste, or another curry paste you like.

Daily totals

Calories: 1,274
Carbohydrates: 146 g
Protein: 71 g
Fibre: 21 g

How do I start a healthy diet to lose weight?

Using a recipe plan from a provider you trust, like the one-week Oviva diet programme above, is a great place to start. Following a plan like this can help you build the habit of creating healthy meal options.

You’ll learn to prepare meals rich in nutrients, and you can make sensible adjustments to the recipes in the plan depending on your unique needs and dietary requirements. 

It’ll also allow you to develop positive eating and meal preparation habits, which you can carry forward throughout your weight loss journey.

What is the best breakfast for weight loss?

A healthy breakfast can include a variety of foods. Oats are a great option because they help you stay full. Porridge and muesli can be good alternatives to ultra-processed breakfast cereals with added sugar. Stick to semi-skimmed milk. 

Poached or boiled eggs provide a good amount of protein, and you can add a slice of wholemeal bread for added fibre. Alternatively, how about making a breakfast fruit salad using grapes, melon, kiwi, and low-fat natural yoghurt?

Discover healthy dieting for weight loss with Oviva

If you’re eligible for Oviva’s weight management service, you’ll receive nutritional support, helping you to create healthy meals and develop a sustainable eating plan to lose weight. You’ll also gain access to the Oviva app, where you can track meals and exercise.

Unlike many other weight loss apps, Oviva provides access to real human coaching from experts. You’ll also find educational materials and a tool to track your mood.

Oviva is an NHS-funded service offering personalised care delivered by healthcare professionals and experts, including dieticians, psychologists, nurses and doctors. You can also receive prescription weight loss injections on the NHS as part of the service.

To join Oviva, you must meet the eligibility criteria, typically a BMI over 30 and at least one weight-related medical condition. A lower BMI threshold of 27.5 applies to people from certain ethnic minority family backgrounds due to elevated health risks.

Our 7-day healthy diet plan for weight loss has been designed by dieticians and experts and is a great starting point. However, with Oviva, you’ll have access to personalised care, helping you to develop eating habits that support sustainable weight loss.

Check your eligibility

*Calorie and macronutrient totals are not applicable for the vegetarian/vegan/dairy-free options.