Weight Loss Meal Plan

Find Your Personal Trainer

When it comes to weight loss, the number of calories you take on a daily basis plays a big role. Unfortunately, it is not as simple as it sounds, as the calories that you will consume need to contain all the necessary nutrients necessary to maintain good health. If you decided to change your lifestyle and completely transform your body DubaiPT has prepared weight loss diet plan that will help you lose weight in a healthy and sustainable manner.

measuring tape and a scale that you can use to check the effectiveness of our weight loss diets plan
Weight loss requires dedication

Include some type of fat burning exercise to maximize your results

As we already mentioned, in theory, losing weight sounds easy. All you need to do is to eat healthily, restrain your daily calorie intake, and exercise.  Unfortunately, in practice, losing weight is pretty difficult. Mostly because a lot of people have issues with commitment. Particularly when it comes to nutrition. One of the ways to stay dedicated to the goal is to find some good weight loss diets plan to follow.  To help you in this task here is one of the best 7-day weight loss meal plans Dubai personal trainers ask their clients to follow. Naturally, do not forget that, in order to maximize your results, you need to include some type of workout that will help you burn those excess calories faster. Consider some of these excellent fat burning workouts like:

Meals that you can prepare in advance

This low kcal meal plan Dubai personal trainers prepared for you is easy to follow and, the best thing about it is that you can prepare a lot of meals in advance.  For days 1 and 3, you can prepare Banana-nut oatmeal cups that you will eat for breakfast. For days 2, 3, 4, and 5 prepare Chipotle-Lime Cauliflower Taco Bowls. And for days 2, 4, 5, and 6 you can hard-boil 4 eggs that you will use as snacks. Now let’s take a look at the complete diet plan Dubai trainers designed for you.

Day one

Breakfast containing 390 calories

  • 2 portions of Baked Banana-Nut Oatmeal Cups
  • 1 clementine

Preparation

To start, first, you need to coat a muffin tin with cooking spray and preheat your oven to 375 degrees F. Then combine bananas, oats, milk, brown sugar eggs, cinnamon, baking powder, salt, and vanilla in an appropriate bowl. Add pecans and pour the mixture in your muffin cups but do not fill more than 1/3 of the cup. Insert it into the oven and bake for about 25 minutes. Check your muffins with a toothpick that you will insert in the center. If it comes out clean, it is ready.

oat muffins
You can prepare your baked banana-nut oatmeal cups in advance

A pre-lunch snack containing 190 calories

  • 1 sliced medium-sized apple
  • 1 tbsp. of peanut butter

Lunch containing 325 calories

  • 1 portion of Veggie & hummus sandwich

Preparation

Spread one slice of bread with mashed avocado and the other with hummus. Load your sandwich with bell pepper, cucumber, carrots, and greens. Slice it in half, and you are done. Quick and tasty. If you are making it in advance, bear in mind that it can be refrigerated for up to 4 hours.

An after-lunch snack containing 105 calories

  • 1 medium-sized banana

Dinner containing 506 calories

  • 1 portion of Sheet-Pan Chicken Fajita Bowls
  • 1/3 cup of cooked brown rice

Sheet-Pan Chicken Fajita Bowls preparation

Place a baking sheet in the oven and preheat it to 525 degrees F. Mix cumin, chili powder, garlic powder, paprika, ground pepper and, ½ tsp. of salt in an appropriate bowl and add oil into the mixture. Add onions, red and green peppers, and chicken.  Now, get the pan out of the oven, coat it with cooking spray, spread the mixture on the pan, and bake for 15 minutes. In the meantime, mix black beans, kale,  ¼ tsp of salt, 1 tbsp of olive oil. Next, remove the pan from the oven, stir the chicken and vegetables, and spread the kale and beans over it. Get it back in the oven for another 5 to 7 minutes. In the meantime, add lime juice, yogurt, and water to the spice mixture and combine it. Finally, divide the chicken mixture into 4 portions, drizzle it with the yogurt mixture and serve.

baking pan preparing one of the meals from our weight loss diets plan
A weight loss diets plan doesn’t have to be tasteless

Day 2

Breakfast containing 387 calories

  • 2 portions of Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A pre-lunch snack containing 192 calories

  • 1 oz. of Cheddar cheese
  • 1 hard-boiled egg

Lunch containing 344 calories

  • 1 portion of Chipotle-Lime Cauliflower Taco Bowls

Chipotle-Lime Cauliflower Taco Bowls preparation

Get your oven heated to 450 degrees F and line a large rimmed baking pan with aluminum foil. Use a blender to mix lime juice, honey, chipotles, garlic, and salt. Coat the cauliflower with the sauce, put it on the baking sheet, and sprinkle it with onion. Roast for 18 to 20 minutes (stir it once) or until the cauliflower is tender and browned. Set your cauliflower aside to cool and in the meantime divide the quinoa among 4 containers with lids. Top every container with ¼ of your cauliflower mix, and add ¼ cup of black beans and 2 tbsp. of cheese.  Refrigerate it for up to 4 days.

Cauliflower in a kitchen
Cauliflower can be very tasty if its prepared right

An after-lunch snack containing 95 calories

  • 1 medium-sized apple

Dinner containing 495 calories

  • 1 portion of Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 1 portion of Oven Sweet-Potato Fries

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce preparation

Mix lemon juice, 2 tbsp. of tahini, 1 tsp. of miso, ½ tsp. of garlic powder, 12 tsp. of onion powder,  and ¼ tsp. of pepper in a smaller bowl. Gradually add water to the mix while you whisk and mix until it becomes smooth, and add 1 tsp. of chives. On the other side, get a food processor and add chickpeas, cumin, salt, 2 tbsp. of tahini, 1 tsp. of garlic powder, 2 tsp. of miso, ¾ tsp. of onion powder, and a teaspoon of pepper powder and mix it until you form a consistent mass.

Add 2 tbsp. of chives and parsley and mix again. Once you are done, transfer it to the bowl. Squeeze a zucchini in a clean kitchen towel to get rid of the moisture, and add it, along with the oats, to the mixture.  Mix the mass with your hands and divide it into 4 patties. Get a large nonstick skillet, oil it, and heat it to medium heat. Cook your patties until they turn golden and crispy, approximately for 4 to 5 minutes. Turn, and cook for an additional 2 to 4 minutes. Serve the dish on buns and top it with tahini-ranch sauce, tomato slices, and arugula.

Day 3

Breakfast containing 378 calories

  • 2 portions of Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A pre-lunch snack containing 95 calories

  • 1 medium-sized apple

Lunch containing 344 calories

  • 1 portion of Chipotle-Lime Cauliflower Taco Bowls

An after-lunch snack containing 105 calories

  • 1 medium-sized banana
  • 1 tbsp. of peanut butter

Dinner containing 475 calories

  • 1 portion of Easy Salmon Cakes over 2 cups of baby spinach
  • 1 2-inch piece of whole-wheat baguette

Easy Salmon Cakes preparation

Coat a baking sheet with cooking spray and put it into an oven that you preheated to 450 degrees F. Add I tsp. of oil to a large nonstick skillet and heat it to medium heat. Cook onion and celery until they soften (around 3 minutes), add in the parsley, and remove from the heat. Next, get your salmon to remove skin and bones, and pull it apart with a fork. Place it in a bowl, add an egg, mustard, and the onion mixture, and mix everything well.  Then, divide it into 8 portions and shape them into patties that should be about 2 ½ inches wide.

salmon closeup
Salmon is one of the main ingredients of the low kcal meal plan Dubai trainers prepared for you

Heat your pan again, oil it, and cook your patties for 2 to 3 minutes until they turn golden, use a spatula to turn them over to the baking sheet. Finally, bake your salmon cakes for 15 to 20 minutes until they turn golden. While they bake, prepare a Creamy Dill Sauce that you will use to coat your cakes once they are done. If you are preparing your weight loss diets plan in advance, do not bake this all the way through. Instead, refrigerate it (up to 8 hours) once you are done with shaping your patties.

Day 4

Breakfast containing 393 calories

  • 1 portion muesli with raspberries
  • 1 medium-sized banana

Muesli with raspberries preparation

Simply top the muesli with raspberries and milk, wait for a few minutes to let muesli soak in the milk, and you are ready to go.

A pre-lunch snack containing 78 calories

  • 1 hard-boiled egg sprinkled with a pinch of Himalayan salt and pepper powder

Lunch containing 344 calories

  • 1 portion of Chipotle-Lime Cauliflower Taco Bowls

An after-lunch snack containing 188 calories

  • 1/2 cup of fresh raspberries
  • 1 oz. of quality dark chocolate

Dinner containing 521 calories

1 portion of Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Chicken & Cucumber Lettuce Wraps with Peanut Sauce preparation

Use a small bowl to whisk peanut butter honey, water, soy sauce, and sesame oil. Heat a large nonstick skillet over medium heat and add olive oil. Add, Serrano, ginger, scallion whites, and garlic and cook until ingredients start to soften (for about 2 minutes). Next, add, chicken to the mix and cook it through for 3 to 4 minutes while breaking everything up with a spoon. Now, add the peanut sauce to the pan with chicken and cook until the whole sauce is thickened, which should happen after 3-4 minutes. Once it’s done, remove from heat and scallion greens and jicama to the mix. Serve it in lettuce leaves with rice, cucumber, live wedges, and cilantro.

chicken in lettuce wraps as a part off a weight loss diets plan
Chicken & Cucumber Lettuce Wraps with Peanut Sauce has less than 600 calories –  a perfect addition to a diet plan Dubai trainers love to push

 Day 5

Breakfast containing 393 calories

  • 1 portion muesli with raspberries

A pre-lunch snack containing 192

  • 1 oz. of Cheddar cheese
  • 1 hard-boiled egg sprinkled with Himalayan salt

Lunch containing 344 calories

  • 1 portion of Chipotle-Lime Cauliflower Taco Bowls

An after-lunch snack containing 210 calories

  • 1 medium-sized banana
  • 1 tbsp. of peanut butter

Dinner containing 454 calories

  • 1 portion of Mediterranean Ravioli with Artichokes & Olives

Mediterranean Ravioli with Artichokes & Olives preparation

Boil a large pot of water, add ravioli and cook them following the direction from the package. Drain it, mix it with 1 tbsp. of oil, and set aside. Now, heat a large nonstick skillet over medium heat and add 1 tbsp. of oil, add artichokes and beans, and quickly fry them for 2 to 3 minutes. Finally, mix it with the cooked ravioli, olives, pine nuts, basil, and sun-dried tomatoes. And another part of your weight loss diets plan is done.

Mediterranean Ravioli as a part of a weight loss diets plan
Weight loss meal plans Dubai personal trainers push are not easy to handle, so you will certainly enjoy Mediterranean ravioli for a change

Day 6

Breakfast containing 393 calories

  • 1 serving of Muesli with Raspberries
  • 1 medium-sized banana

A pre-lunch snack containing 200 calories

  • 1 medium-sized apple
  • 1 tbsp. of peanut butter

Lunch containing 360 calories

  • 1 portion of Veggie & Hummus Sandwich
  • 1 clementine

An after-lunch snack containing 78 calories

  • 1 hard-boiled egg sprinkled with a pinch of Himalayan salt and pepper powder

Dinner containing 465 calories

  • 1 portion of Curried Sweet Potato & Peanut Soup
  • 1 2-inch slice of whole-wheat baguette

Curried Sweet Potato & Peanut Soup preparation

Heat a large pot on medium heat and oil it with olive oil. Cook onion until it becomes soft and transparent (around 4 minutes). Add garlic, curry paste, Serrano, and ginger and cook for an additional 1 minute. Add sweet potatoes and water and wait until it boils. Now reduce the heat to medium-low and leave it partially covered for 10 to 12 minutes or until the potatoes become soft. Now, transfer half of that soup to a blender and mix it with peanuts and coconut milk until you get a puree. Get back to the remaining soup where you will add beans, pepper, and salt, and continue cooking for a few minutes. Once you remove it from the heat, add lime juice and cilantro. And that is it, another part of your new weight-loss diets plan is done.

a bowl of soup
Peanut soup and sweet potatoes are perfect for your weight loss diets plan

Day 7

Breakfast containing 285 calories

  • 1 portion of “Egg in a Hole” Peppers with Avocado Salsa

“Egg in a Hole” Peppers with Avocado Salsa preparation

Finely dice bell peppers (remove seeds and inside membranes)  and slice them into four equal rings. Use a medium bowl to mix the pepper with onion, jalapeno, avocado, tomatoes, cilantro, lime juice, and ½ tsp. of salt. Heat a nonstick skillet to medium heat and oil it with 1 tsp. of olive oil, add pepper rings crack 1 egg into each ring, and season it with salt and pepper. Cook for 2 to 3 minutes until the whites are set, but pay attention and leave the yolk liquid. Flip it and cook for another minute if you want the yolk runny or 2 minutes if you want it firm. Finally, serve it with avocado salsa and garnish and add cilantro if you want.

A pre-lunch snack containing 95 calories

  • 1 medium-sized apple

Lunch containing 345 calories

  • 1 serving Curried Sweet Potato & Peanut Soup

After lunch snack containing 220 calories

  • 1 cup of fresh raspberries
  • 1 oz. of quality dark chocolate

Dinner containing 556 calories

Spinach & Artichoke Dip Pasta preparation

Cook your pasta following the instructions on the packaging. Now, get a large saucepan and cook spinach with 1 tbsp., of water over medium heat. Cook for about 2 minutes until it is just wilted. Transfer the spinach to a smaller bowl. Now, add cream cheese and milk to the pack and cook it until the cheese melts. Add parmesan on top with some garlic and pepper powders and cook until it thickens and starts bubbling. Next, drain the spinach you prepared earlier and add it to the sauce. Add in some artichokes and pasta and cook until everything is warmed.

Do not forget to hire a personal trainer for the best weight loss results

And that is all. Now you have a perfect weight loss diets plan that you can easily follow. To maximize the results, do not forget to find some good personal trainer Dubai can offer that will help you get into a full weight loss regime and get rid of that excess weight that has been holding you back. Good luck and stay consistent. For more information feel free to contact DubaiPT.

Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile