Are you guys always struggling with “what to eat today”? During the fat-loss period, the biggest fear is getting bored with monotonous meals. This time, I’ve prepared a “7-day rotating menu” for you – each dish can be prepared in 15 minutes, packed with protein and fiber, and the calorie intake is controlled at 1200-1400 calories per day. I personally tested it and lost 3 pounds in a week without feeling hungry. Even my colleagues are asking for the recipe!
📅 7-Day Menu Details (Including Kwai Recipe + Time-Saving Tips)
Day 1: A refreshing start to the day
✅ Breakfast: Greek yogurt bowl (sugar-free Greek yogurt 180g + instant oats 60g + 5 strawberries + 8g pumpkin seeds)
👉 Tip: Soak oats in yogurt overnight, then add fruit in the morning and mix for 5 minutes
✅ Lunch: Pan-fried Chicken Breast Salad (120g chicken breast + 150g mixed lettuce + 6 cherry tomatoes + half a cucumber + 3ml olive oil + 2ml black vinegar)
👉 Recipe: Marinate chicken breast with salt, black pepper, and a little soy sauce for 10 minutes. Fry in a pan for 5 minutes (2.5 minutes per side). Shred and mix with salad
✅ Dinner: Winter Melon and Shrimp Soup (100g shrimp + 200g winter melon + a pinch of chopped green onion) + half a steamed corn
👉 Time-saving: Marinate shrimp with cooking wine in advance and freeze it in the refrigerator. Cut wax gourd into thin slices and boil for 5 minutes until soft. Add a little salt to the soup to enhance its flavor
Day 2: Protein replenishment day
✅ Breakfast: Vegetable Egg Cakes (2 eggs + 50g chopped spinach + 30g whole wheat flour) + 200ml skim milk
👉 Method: Beat the eggs and add whole wheat flour, stir well, add chopped spinach, spread the mixture into a pancake in a pan, no need to add extra oil
✅ Lunch: Quinoa Beef Grains (50g quinoa + 100g lean beef + 50g colored peppers + 50g carrots)
👉 Tips: Cook quinoa in advance and refrigerate. Cut beef into cubes and coat with starch. Fry for 2 minutes until tender. Blanch bell pepper and carrot cubes and stir-fry quickly
✅ Dinner: Tomato and Flammulina Mushroom Tofu Soup (1 tomato + 80g flammulina mushrooms + 80g firm tofu) + steamed yam 60g
👉 Lazy method: Saute tomatoes until they release juice, add water, then add enoki mushrooms and tofu and cook for 8 minutes, sprinkle with salt and chopped green onions
Day 3: Fiber-rich Day
✅ Breakfast: Chia Seed Oat Congee (5g Chia Seeds + 50g Oats + 200ml Warm Water + 60g Blueberries)
👉 Prepare in advance: Mix chia seeds, oats, and warm water the night before, refrigerate it, and add blueberries in the morning to eat
✅ Lunch: Grilled salmon with roasted vegetables (120g salmon + 150g broccoli + 5 asparagus spears)
👉 Time-saving: Marinate salmon with salt and black pepper for 10 minutes, then roast it with vegetables in the oven at 180℃ for 15 minutes, without having to constantly monitor the pot
✅ Dinner: Cold and dressed chicken shreds with spinach (chicken breast 80g + spinach 200g) + steamed purple sweet potato 50g
👉 Recipe: Cook chicken breast for 10 minutes, tear into strips, blanch spinach and squeeze out excess water, add a little soy sauce, vinegar, and minced garlic, mix well
Day 4: Low-fat and warming stomach day
✅ Breakfast: Whole wheat sandwich (2 slices of whole wheat bread + 1 boiled egg + 2 slices of lettuce + 1 slice of tomato + 1 slice of low-fat cheese)
👉 Tips: Cook eggs for 7 minutes to achieve a soft-yolk texture, and lightly toast the bread for a crisper texture
✅ Lunch: Stir-fried brown rice with mixed vegetables and chicken cubes (70g brown rice + 100g chicken breast cubes + 50g peas + 50g corn kernels)
👉 Time-saving: Cook the brown rice in advance, stir-fry the chicken breast cubes until they turn white, and then add the ready-made frozen mixed vegetable cubes and rice for stir-frying
✅ Dinner: Mushroom Tofu Soup (50g shiitake mushrooms + 50g crab mushroom + 80g tender tofu) + steamed taro 50g
👉 Recipe: Saute the mushrooms until fragrant, add water, then put in the crab mushroom and tofu and cook for 10 minutes. The soup is fresh and low in calories
Day 5: Light Food for a Change of Pace
✅ Breakfast: Avocado and Egg Toast (1 slice of whole wheat toast + 1/2 avocado + 1 boiled egg + a pinch of black pepper)
👉 Recipe: Mash avocado and spread it on toast, top with sliced eggs, sprinkle with black pepper, and it’s ready in 5 minutes
✅ Lunch: Fresh Shrimp Soba (Soba 80g + Shrimp 100g + Cucumber Shreds 50g + Carrot Shreds 50g)
👉 Tips: Cook buckwheat noodles for 5 minutes, then rinse them under cold water for a chewy texture. Blanch shrimp and mix with shredded vegetables, then add a drizzle of soy sauce and sesame oil
✅ Dinner: Cabbage, Noodles, and Tofu Soup (150g cabbage + 30g noodles + 80g soft tofu) + steamed yam 50g
👉 Lazy person: Soak the vermicelli in advance, sauté the cabbage until soft, add water, and then put in the vermicelli and tofu. Cook for 8 minutes
Day 6: High-protein sprint day
✅ Breakfast: Egg and Vegetable Cup (2 eggs + 30g diced bell pepper + 20g diced onion + 30g diced mushroom)
👉 Recipe: Beat eggs and add diced vegetables, pour into muffin cups, bake in the oven at 180℃ for 20 minutes. Portable and filling
✅ Lunch: Pan-fried Longli Fish Fillet with Mixed Grain Rice (Longli Fish 150g + Mixed Grain Rice 70g + Stir-fried Lettuce 150g)
👉 Tips: The Longli fish is boneless. Marinate it with salt and lemon juice for 10 minutes, then fry it for 2 minutes until cooked. Quickly stir-fry the lettuce for 1 minute
✅ Dinner: Braised chicken breast with tomatoes (2 tomatoes + 100g chicken breast) + 100g cold and dressed cucumber
👉 Recipe: Saute diced tomatoes until soft, add chicken breast cubes, simmer for 15 minutes until the chicken breast is tender and not dry, serve with cold cucumber salad to balance the richness
Day7: Transition Day
✅ Breakfast: pumpkin oat porridge (100g pumpkin + 50g oats + 200ml warm water) + 1 boiled egg
👉 Time-saving: Cut the pumpkin into pieces and steam it. Blend it with oats and warm water in a blender for 1 minute, until smooth and warming to the stomach
✅ Lunch: Chicken and Vegetable Roll (1 whole wheat wrap + 100g chicken breast + 50g lettuce + 30g cucumber shreds + 30g carrot shreds)
👉 Recipe: Fry chicken breast until cooked and cut into strips. Heat the burrito wrap and place the ingredients inside. Roll it up and you’re ready to eat. It’s convenient to carry
✅ Dinner: Laver Egg &vegetable soup (5g laver + 1 egg) + half a steamed corn + 50g cold-dressed kelp strips
👉 Kwai: Boil water, add laver, pour in egg liquid and stir, add salt and sesame oil, and the soup is ready in 5 minutes
📌 Essential tips for lazy people
Ingredient pre-processing: On weekends, cut chicken breasts and shrimp into pieces, pack them into bags, and freeze them. Cook mixed grain rice and refrigerate it. This saves 30 minutes every day
Seasoning tips: Use less salt and sugar, and enhance the flavor with black pepper, lemon juice, minced garlic, and soy sauce to avoid monotony
Snack for hunger: If you feel hungry at 10 am or 3 pm, eat a small handful of plain almonds (10 pieces) or a small apple to avoid overeating at meals
Drinking reminder: Drink at least 2000ml of warm water every day, using a graduated cup. Drink 200ml before meals to feel full
Guys, follow this menu and after 7 days, not only will your weight drop, but your belly will also flatten! If you have any dietary restrictions (such as not eating seafood or vegetarian food), or want to change the menu to “small portions for one person”, let me know in the comment section and I’ll adjust it for you right away