A 7-day Weekly Diet Plan for Extremely Obese Individuals

Before I provide a list of individually tailored 7-day weekly diet plans for extremely obese individuals, it is important to note that a healthy and sustainable weight loss program involves a combination of healthy eating habits, regular exercise, and lifestyle changes. It is also important to consult with a healthcare professional before starting any weight loss program, especially if you have any underlying medical conditions.

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in the USA

Day 1:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain toast, 1 small apple
• Snack: 1 small container of low-fat yogurt
• Lunch: Grilled chicken breast (4 oz), mixed vegetables (1 cup), brown rice (1/2 cup)
• Snack: 1 small orange
• Dinner: Baked salmon (4 oz), roasted sweet potatoes (1/2 cup), steamed broccoli (1 cup)

Day 2:

• Breakfast: 1 cup of oatmeal with berries, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Turkey breast (4 oz) with lettuce, tomato, and cucumber salad, 1 small whole-grain pita
• Snack: 1 small apple
• Dinner: Grilled shrimp (4 oz), mixed vegetables (1 cup), brown rice (1/2 cup)

Day 3:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small orange
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (4 oz) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small pear
• Dinner: Baked cod (4 oz), roasted Brussels sprouts (1 cup), quinoa (1/2 cup)

Day 4:

• Breakfast: 1 slice of whole-grain toast with avocado and egg, 1 small apple
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Grilled turkey burger (4 oz) with lettuce, tomato, and onion, 1 small sweet potato
• Snack: 1 small banana
• Dinner: Baked chicken breast (4 oz), roasted zucchini and yellow squash (1 cup), brown rice (1/2 cup)

Day 5:

• Breakfast: 1 cup of Greek yogurt with berries and granola, 1 small orange
• Snack: 1 small container of low-fat yogurt
• Lunch: Grilled salmon (4 oz) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small apple
• Dinner: Grilled steak (4 oz), roasted asparagus (1 cup), quinoa (1/2 cup)

Day 6:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain toast, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Turkey breast (4 oz) with mixed vegetables (1 cup), quinoa (1/2 cup)
• Snack: 1 small orange
• Dinner: Baked cod (4 oz), roasted sweet potatoes (1/2 cup), steamed green beans (1 cup)

Day 7:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small apple
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (4 oz) with mixed green salad, 1 small whole-grain pita
• Snack: 1 small pear
• Dinner: Baked salmon (120 g), roasted asparagus (100 g), quinoa (50 g).

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Europe

Day 1:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain bread, 1 small apple
• Snack: 1 small container of low-fat yogurt
• Lunch: Grilled chicken breast (120 g), mixed vegetables (100 g), brown rice (50 g)
• Snack: 1 small orange
• Dinner: Baked salmon (120 g), roasted sweet potatoes (50 g), steamed broccoli (100 g)

Day 2:

• Breakfast: 1 cup of oatmeal with berries, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Turkey breast (120 g) with lettuce, tomato, and cucumber salad, 1 small whole-grain pita
• Snack: 1 small apple
• Dinner: Grilled shrimp (120 g), mixed vegetables (100 g), brown rice (50 g)

Day 3:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small orange
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small pear
• Dinner: Baked cod (120 g), roasted Brussels sprouts (100 g), quinoa (50 g)

Day 4:

• Breakfast: 1 slice of whole-grain bread with avocado and egg, 1 small apple
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Grilled turkey burger (120 g) with lettuce, tomato, and onion, 1 small sweet potato
• Snack: 1 small banana
• Dinner: Baked chicken breast (120 g), roasted zucchini and yellow squash (100 g), brown rice (50 g)

Day 5:

• Breakfast: 1 cup of Greek yogurt with berries and granola, 1 small orange
• Snack: 1 small container of low-fat yogurt
• Lunch: Grilled salmon (120 g) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small apple
• Dinner: Grilled steak (120 g), roasted asparagus (100 g), quinoa (50 g)

Day 6:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain bread, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Turkey breast (120 g) with mixed vegetables (100 g), quinoa (50 g)
• Snack: 1 small orange
• Dinner: Baked cod (120 g), roasted sweet potatoes (50 g), steamed green beans (100 g)

Day 7:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small apple
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed green salad, 1 small whole-grain pita
• Snack: 1 small pear
• Dinner: Baked salmon (120 g), roasted asparagus (100 g), quinoa (50

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in the Middle East – Israel

Day 1:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain bread, 1 small apple
• Snack: 1 small container of low-fat yogurt
• Lunch: Grilled chicken breast (120 g), mixed vegetables (100 g), brown rice (50 g)
• Snack: 1 small orange
• Dinner: Baked salmon (120 g), roasted sweet potatoes (50 g), steamed broccoli (100 g)

Day 2:

• Breakfast: 1 cup of oatmeal with berries, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Grilled turkey breast (120 g) with lettuce, tomato, and cucumber salad, 1 small whole-grain pita
• Snack: 1 small apple
• Dinner: Grilled shrimp (120 g), mixed vegetables (100 g), brown rice (50 g)

Day 3:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small orange
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small pear
• Dinner: Baked cod (120 g), roasted Brussels sprouts (100 g), quinoa (50 g)

Day 4:

• Breakfast: 1 slice of whole-grain bread with avocado and egg, 1 small apple
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Grilled turkey burger (120 g) with lettuce, tomato, and onion, 1 small sweet potato
• Snack: 1 small banana
• Dinner: Baked chicken breast (120 g), roasted zucchini and yellow squash (100 g), brown rice (50 g)

Day 5:

• Breakfast: 1 cup of Greek yogurt with berries and granola, 1 small orange
• Snack: 1 small container of low-fat yogurt
• Lunch: Grilled salmon (120 g) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small apple
• Dinner: Grilled steak (120 g), roasted asparagus (100 g), quinoa (50 g)

Day 6:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain bread, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Turkey breast (120 g) with mixed vegetables (100 g), quinoa (50 g)
• Snack: 1 small orange
• Dinner: Baked cod (120 g), roasted sweet potatoes (50 g), steamed green beans (100 g)

Day 7:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small apple
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed green salad, 1 small whole-grain pita
• Snack: 1 small pear
• Dinner: Baked salmon (120 g), roasted asparagus (100 g), quinoa (50 g)

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Russia

Day 1:

• Breakfast: 1 cup of oatmeal with berries and almond milk, 1 small banana
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small apple
• Dinner: Baked salmon (120 g), roasted Brussels sprouts (100 g), quinoa (50 g)

Day 2:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small orange
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Grilled turkey breast (120 g) with lettuce, tomato, and cucumber salad, 1 small whole-grain pita
• Snack: 1 small pear
• Dinner: Baked chicken breast (120 g), roasted zucchini and yellow squash (100 g), brown rice (50 g)

Day 3:

• Breakfast: 2 boiled eggs, 1 slice of whole-grain bread, 1 small apple
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled salmon (120 g) with mixed green salad, 1 small whole-grain roll
• Snack: 1 small orange
• Dinner: Grilled steak (120 g), roasted asparagus (100 g), quinoa (50 g)

Day 4:

• Breakfast: 1 cup of Greek yogurt with berries and granola, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Grilled turkey burger (120 g) with lettuce, tomato, and onion, 1 small sweet potato
• Snack: 1 small apple
• Dinner: Baked cod (120 g), roasted sweet potatoes (50 g), steamed green beans (100 g)

Day 5:

• Breakfast: 1 slice of whole-grain bread with avocado and egg, 1 small orange
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed vegetables (100 g), quinoa (50 g)
• Snack: 1 small pear
• Dinner: Grilled salmon (120 g), roasted asparagus (100 g), quinoa (50 g)

Day 6:

• Breakfast: 1 cup of oatmeal with berries and almond milk, 1 small banana
• Snack: 1 small container of low-fat cottage cheese
• Lunch: Turkey breast (120 g) with mixed vegetables (100 g), quinoa (50 g)
• Snack: 1 small orange
• Dinner: Baked cod (120 g), roasted zucchini and yellow squash (100 g), brown rice (50 g)

Day 7:

• Breakfast: Vegetable omelet (2 eggs) with spinach, mushrooms, and tomatoes, 1 small apple
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: Grilled chicken breast (120 g) with mixed green salad, 1 small whole-grain pita
• Snack: 1 small pear
• Dinner: Baked salmon (120 g), roasted sweet potatoes

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in China

Day 1:

• Breakfast: Congee (porridge) made with brown rice, mixed vegetables, and a boiled egg
• Snack: A small apple
• Lunch: Stir-fried chicken breast (120 g) with mixed vegetables, brown rice (50 g)
• Snack: A small container of low-fat Greek yogurt
• Dinner: Steamed fish (120 g), mixed vegetables, brown rice (50 g)

Day 2:

• Breakfast: Steamed buns with vegetable filling (2 pieces), 1 small orange
• Snack: A small container of low-fat cottage cheese
• Lunch: Stir-fried lean beef (120 g) with mixed vegetables, brown rice (50 g)
• Snack: A small banana
• Dinner: Steamed chicken breast (120 g), mixed vegetables, brown rice (50 g)

Day 3:

• Breakfast: Soy milk, whole-grain bread (1 slice), mixed vegetables
• Snack: A small apple
• Lunch: Steamed shrimp (120 g), mixed vegetables, brown rice (50 g)
• Snack: A small container of low-fat Greek yogurt
• Dinner: Steamed tofu (120 g), mixed vegetables, brown rice (50 g)

Day 4:

• Breakfast: Congee (porridge) made with brown rice, mixed vegetables, and a boiled egg
• Snack: A small container of low-fat cottage cheese
• Lunch: Stir-fried lean pork (120 g) with mixed vegetables, brown rice (50 g)
• Snack: A small orange
• Dinner: Steamed fish (120 g), mixed vegetables, brown rice (50 g)

Day 5:

• Breakfast: Steamed buns with vegetable filling (2 pieces), 1 small banana
• Snack: A small container of low-fat Greek yogurt
• Lunch: Stir-fried chicken breast (120 g) with mixed vegetables, brown rice (50 g)
• Snack: A small apple
• Dinner: Steamed lean beef (120 g), mixed vegetables, brown rice (50 g)

Day 6:

• Breakfast: Soy milk, whole-grain bread (1 slice), mixed vegetables
• Snack: A small container of low-fat cottage cheese
• Lunch: Steamed shrimp (120 g), mixed vegetables, brown rice (50 g)
• Snack: A small pear
• Dinner: Steamed tofu (120 g), mixed vegetables, brown rice (50 g)

Day 7:

• Breakfast: Congee (porridge) made with brown rice, mixed vegetables, and a boiled egg
• Snack: A small container of low-fat Greek yogurt
• Lunch: Stir-fried lean pork (120 g) with mixed vegetables, brown rice (50 g)
• Snack: A small orange
• Dinner: Steamed fish (120 g), mixed vegetables, brown rice (50 g)

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in India

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Australia

Day 1:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled salmon with 1 cup roasted vegetables and 1/2 cup brown rice

Day 2:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped walnuts and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup quinoa
• Snack: 1 small orange
• Dinner: 4 oz grilled sirloin steak with 1 cup roasted vegetables and 1/2 cup brown rice

Day 3:

• Breakfast: 2 scrambled eggs with 1 slice whole grain toast and 1/2 cup sautéed mushrooms
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small apple
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup brown rice

Day 4:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup quinoa
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled shrimp with 1 cup roasted vegetables and 1/2 cup brown rice

Day 5:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped walnuts and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat Greek yogurt
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup brown rice

Day 6:

• Breakfast: 2 scrambled eggs with 1 slice whole grain toast and 1/2 cup sautéed mushrooms
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup quinoa
• Snack: 1 small orange
• Dinner: 4 oz baked salmon with 1 cup roasted vegetables and 1/2 cup brown rice

Day 7:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup brown rice

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Germany

Day 1:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled salmon with 1 cup roasted vegetables and 1/2 cup boiled potatoes

Day 2:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup quinoa
• Snack: 1 small orange
• Dinner: 4 oz grilled sirloin steak with 1 cup roasted vegetables and 1/2 cup boiled potatoes

Day 3:

• Breakfast: 2 scrambled eggs with 1 slice whole grain toast and 1/2 cup sautéed mushrooms
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small apple
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled potatoes

Day 4:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup quinoa
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled shrimp with 1 cup roasted vegetables and 1/2 cup boiled potatoes

Day 5:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat Greek yogurt
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled potatoes

Day 6:

• Breakfast: 2 scrambled eggs with 1 slice whole grain toast and 1/2 cup sautéed mushrooms
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup quinoa
• Snack: 1 small orange
• Dinner: 4 oz baked salmon with 1 cup roasted vegetables and 1/2 cup boiled potatoes

Day 7:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled potatoes

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Greece

Day 1:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 2:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped walnuts and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup quinoa
• Snack: 1 small apple
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 3:

• Breakfast: 2 scrambled eggs with 1 slice whole grain toast and 1/2 cup sautéed spinach
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small orange
• Dinner: 4 oz grilled shrimp with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 4:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup quinoa
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled salmon with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 5:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped walnuts and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat Greek yogurt
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 6:

• Breakfast: 2 scrambled eggs with 1 slice whole grain toast and 1/2 cup sautéed spinach
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup quinoa
• Snack: 1 small apple
• Dinner: 4 oz baked salmon with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 7:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in the Netherlands

Day 1:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup quinoa
• Snack: 1 small apple
• Dinner: 4 oz baked salmon with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 2:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped walnuts and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 3:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled shrimp with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 4:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup quinoa
• Snack: 1 small apple
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 5:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped walnuts and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup quinoa
• Snack: 1 small orange
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 6:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small apple
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz baked salmon with 1 cup roasted vegetables and 1/2 cup boiled brown rice

Day 7:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup quinoa
• Snack: 1 small orange
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled brown rice

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Spain

Day 1:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 2:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 3:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup brown rice
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 4:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small apple
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 5:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small orange
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 6:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small apple
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup brown rice
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 7:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small orange
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in France

Day 1:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 2:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small orange
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 3:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 4:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup brown rice
• Snack: 1 small orange
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 5:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 6:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small orange
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 7:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat cottage cheese
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Italy

Day 1:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 2:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 3:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 4:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup brown rice
• Snack: 1 small orange
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 5:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 6:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small orange
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 7:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in the UK

Day 1:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 2:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small orange
• Lunch: 1 cup lentil soup with 2 slices whole grain bread
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 3:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled salmon and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 4:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled sirloin steak and 1/2 cup brown rice
• Snack: 1 small orange
• Dinner: 4 oz grilled chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 5:

• Breakfast: 1 cup low-fat Greek yogurt with 1/2 cup mixed berries and 1 tablespoon honey
• Snack: 1 small apple
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small container of low-fat cottage cheese
• Dinner: 4 oz grilled fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 6:

• Breakfast: 1 slice whole grain bread with 2 scrambled eggs and 1/2 avocado
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup vegetable soup with 2 slices whole grain bread
• Snack: 1 small orange
• Dinner: 4 oz baked chicken breast with 1 cup roasted vegetables and 1/2 cup boiled quinoa

Day 7:

• Breakfast: 1 cup oatmeal with 1/4 cup chopped almonds and 1 tablespoon honey
• Snack: 1 small container of low-fat Greek yogurt
• Lunch: 1 cup mixed greens with 4 oz grilled chicken breast and 1/2 cup brown rice
• Snack: 1 small apple
• Dinner: 4 oz baked fish with 1 cup roasted vegetables and 1/2 cup boiled quinoa

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Canada

Day 1:

• Breakfast: 2 scrambled eggs, 2 slices of whole grain toast, 1 cup of mixed berries, 1 cup of unsweetened almond milk
• Snack: 1 medium apple, 1 small handful of almonds
• Lunch: Grilled chicken breast, 1 cup of brown rice, 1 cup of steamed broccoli, 1 small green salad with oil and vinegar dressing
• Snack: 1 small carrot with 2 tablespoons of hummus
• Dinner: 6 oz. baked salmon, 1 sweet potato, 1 cup of roasted Brussels sprouts, 1 small green salad with oil and vinegar dressing

Day 2:

• Breakfast: 1 cup of Greek yogurt, 1 sliced banana, 1 tablespoon of honey, 1/4 cup of granola
• Snack: 1 medium pear, 1 small handful of walnuts
• Lunch: Turkey and vegetable stir-fry (4 oz. of turkey, 1 cup of mixed vegetables, 1/2 cup of brown rice), 1 small green salad with oil and vinegar dressing
• Snack: 1 small orange, 1 small handful of cashews
• Dinner: Beef and vegetable kebab (6 oz. of beef, 1 cup of mixed vegetables), 1 small green salad with oil and vinegar dressing

Day 3:

• Breakfast: 2 slices of whole grain toast with 2 tablespoons of peanut butter, 1 sliced banana, 1 cup of unsweetened almond milk
• Snack: 1 small apple, 1 small handful of almonds
• Lunch: Grilled chicken salad (4 oz. of grilled chicken breast, 2 cups of mixed greens, 1/4 cup of diced avocado, 1/4 cup of diced tomatoes, oil and vinegar dressing)
• Snack: 1 small carrot with 2 tablespoons of hummus
• Dinner: Baked salmon with pesto (6 oz. of salmon, 1 tablespoon of pesto), 1 cup of roasted asparagus, 1 small green salad with oil and vinegar dressing

Day 4:

• Breakfast: 2 scrambled eggs, 2 slices of whole grain toast, 1 small orange, 1 cup of unsweetened almond milk
• Snack: 1 medium pear, 1 small handful of walnuts
• Lunch: Turkey and vegetable wrap (4 oz. of turkey, 1 whole grain wrap, 1 cup of mixed vegetables, 1 tablespoon of hummus)
• Snack: 1 small apple, 1 small handful of cashews
• Dinner: Grilled chicken breast with BBQ sauce (6 oz. of chicken breast, 1/4 cup of BBQ sauce), 1 cup of roasted sweet potatoes, 1 small green salad with oil and vinegar dressing

Day 5:

• Breakfast: 1 cup of Greek yogurt, 1 sliced banana, 1 tablespoon of honey, 1/4 cup of granola
• Snack: 1 medium apple, 1 small handful of almonds
• Lunch: Tuna salad sandwich (4 oz. of canned tuna, 2 slices of whole grain bread, 1 tablespoon of light mayo), 1 small green salad with oil and vinegar dressing
• Snack: 1 small carrot with 2 tablespoons of hummus
• Dinner: Beef and vegetable stir-fry (6 oz. of beef, 1 cup of mixed vegetables, 1/2 cup of brown rice)

Day 6

• Breakfast: 1 cup of cooked oatmeal, ½ cup of mixed berries, 1 small whole wheat English muffin with 1 tbsp. of almond butter
• Snack: 1 small banana
• Lunch: Turkey wrap (2 oz. turkey breast, 1 small whole wheat tortilla, mixed greens, 1 slice of tomato, 1 tbsp. of mayonnaise), 1 small orange
• Snack: 1 cup of baby carrots with 2 tbsp. of hummus
• Dinner: Grilled sirloin steak (6 oz.), mixed greens salad with cherry tomatoes and cucumbers, 1 tbsp. of vinaigrette dressing, 1 small baked potato

Day 7

• Breakfast: 1 cup of low-fat Greek yogurt, ½ cup of mixed berries, 1 small whole wheat English muffin with 1 tbsp. of almond butter
• Snack: 1 medium apple
• Lunch: Grilled chicken breast (6 oz.), mixed greens salad with cherry tomatoes and cucumbers, 1 tbsp. of vinaigrette dressing
• Snack: 1 hard-boiled egg
• Dinner: Baked cod (6 oz.), roasted asparagus, 1 small sweet potato

 

A 7-day weekly diet plan with suggested meal portion sizes for extremely obese individuals living in Lebanon

Day 1:

• Breakfast: 1 cup cooked oatmeal, 1 medium banana, 1 hard-boiled egg
• Snack: 1 small apple, 1 oz (28 g) almonds
• Lunch: 2 cups mixed greens salad with 3 oz (85 g) grilled chicken breast, 1 tbsp olive oil and vinegar dressing
• Snack: 1 cup carrot sticks, 2 tbsp hummus
• Dinner: 4 oz (113 g) grilled salmon, 1 cup roasted Brussels sprouts, 1 small baked sweet potato

Day 2:

• Breakfast: 2 scrambled eggs, 1 slice whole wheat toast, 1 small orange
• Snack: 1 cup sliced cucumbers, 2 tbsp tzatziki sauce
• Lunch: 2 cups lentil soup, 1 whole wheat pita bread
• Snack: 1 small pear, 1 oz (28 g) walnuts
• Dinner: 4 oz (113 g) grilled chicken breast, 1 cup roasted mixed vegetables, 1/2 cup cooked brown rice

Day 3:

• Breakfast: 1 cup low-fat plain Greek yogurt, 1/2 cup mixed berries, 1 hard-boiled egg
• Snack: 1 medium apple, 1 oz (28 g) cashews
• Lunch: 2 cups mixed greens salad with 3 oz (85 g) grilled shrimp, 1 tbsp olive oil and vinegar dressing
• Snack: 1 cup cherry tomatoes, 2 tbsp hummus
• Dinner: 4 oz (113 g) grilled beef tenderloin, 1 cup roasted asparagus, 1 small baked sweet potato

Day 4:

• Breakfast: 1 cup cooked oatmeal, 1 medium banana, 1 hard-boiled egg
• Snack: 1 small orange, 1 oz (28 g) almonds
• Lunch: 2 cups vegetable soup, 1 whole wheat pita bread
• Snack: 1 small apple, 2 tbsp peanut butter
• Dinner: 4 oz (113 g) grilled chicken breast, 1 cup roasted mixed vegetables, 1/2 cup cooked quinoa

Day 5:

• Breakfast: 2 scrambled eggs, 1 slice whole wheat toast, 1 small orange
• Snack: 1 cup sliced cucumbers, 2 tbsp tzatziki sauce
• Lunch: 2 cups mixed greens salad with 3 oz (85 g) grilled salmon, 1 tbsp olive oil and vinegar dressing
• Snack: 1 cup carrot sticks, 2 tbsp hummus
• Dinner: 4 oz (113 g) grilled beef sirloin, 1 cup roasted Brussels sprouts, 1 small baked sweet potato

Day 6:

• Breakfast: 1 cup low-fat plain Greek yogurt, 1/2 cup mixed berries, 1 hard-boiled egg
• Snack: 1 small pear, 1 oz (28 g) walnuts
• Lunch: 2 cups lentil soup, 1 whole wheat pita bread
• Snack: 1 cup cherry tomatoes, 2 tbsp hummus
• Dinner: 4 oz (113 g) grilled chicken breast, 1 cup roasted mixed vegetables, 1/2 cup cooked brown rice

Day 7:

• Breakfast: 1 whole wheat pita bread with 2 scrambled eggs, 1 small cucumber, 1 small tomato, and 1 tablespoon of olive oil
• Snack: 1 small apple, 1 oz (28 g) cashews
• Lunch: 1 cup of lentil soup, 1 small grilled chicken breast, 1 small green salad with 1 tablespoon of olive oil and lemon juice, and 1 slice of whole wheat bread
• Snack: 1 cup of low-fat yogurt with 1 tablespoon of honey
• Dinner: 1 cup of brown rice, 1 cup of cooked chickpeas, 1 small green salad with 1 tablespoon of olive oil and lemon juice

 

Note: Portion sizes can vary based on individual needs, so it’s important to consult with a healthcare professional to determine the appropriate portion sizes for you

 

Verified by: Research Preview AI systems (March 13, 2023)

Citation: Research Preview AI systems. (March 13, 2023). A 7-day Weekly Diet Plan for Extremely Obese Individuals. Medcoi Journal of Medicine, 18(2). urn:medcoi:article21405.