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5 Day Nutrition Plan | Weight Loss Goals

So the hardest part for many people when it comes to dieting and losing weight is simply figuring out what we can and cannot eat and how to stick to such a diet. Many of us make this out to be so much harder than it really needs to be. Today, I am going to help make this a little bit easier for many of you to understand.


With dieting, the goal is to stick to a plan as easy as possible for as long as possible. If you can stick to a diet you enjoy for at least 5-6 days a week, I promise you that you will see results. Here is an example of a 5-day diet in which almost anyone can try out that will give some sort of results to those who stick to it. This plan has many different meal options in which one could use to switch up as they desire for the day, in any order of the meals they wish, and still be guaranteed to see results if you can stick to the diet.


peanut butter oatmeal

Meal 1


Option 1: ½ cup of oatmeal measured dry + 1 piece of fruit (apple, banana, peach, plum, etc.) + 1 small handful of seeds or nuts.

Option 2: 3-5 egg whites, 1 whole egg, 1 cup of spinach + ½-1 cup of mixed peppers of choice. Fry this into an omelette or as scrambled eggs. Serve with 1 slice of turkey bacon if desired.

Option 3: 3-5 egg whites, 1 cup of spinach + ½ cup cottage cheese + 1 scoop of whey protein powder.

Option 4: Protein Smoothie. 1 whole frozen banana, 1 cup of frozen berry medley, 1 scoop protein powder, ½-1 cup of almond milk or skimmed milk.


Meal 2


Option 1: 4-6oz of any white fish (salmon, tuna, tilapia, cod, flounder, shrimp, etc.) + 1 cup of mixed veggies of choice.

Option 2: 7oz of chicken breast (avoid using condiments high in sugar and carbs) + 6oz of sweet potato or ½ cup of white or brown rice.

Option 3: 6oz ground beef 85/15 lean or 93/7 lean + ½ cup white rice or ½ baked potato (no sour cream and light butter).

Option 4: 4-6oz of chicken breast + 2 strips turkey bacon + 3-4 cups spinach + ½ cup mushrooms + 1 cup sliced carrots + little balsamic vinegar


high protein recipe

Meal 3


Option 1: 1 can of tuna or 6oz salmon or 6oz steak + ½ cup rice + 1 salad of any size with light dressing or low-fat dressing.

Option 2: ½ cup of plain Greek yogurt + 1 cup of mixed berry medley + stevia for taste to make it sweeter + ½ cup of almonds

Option 3: 5-6oz of steak (trim the fat off after cooking as best as possible) + 1 small salad with light dressing and 6oz of sweet potato (baked or made as fries with little salt).

Option 4: Chicken salad with 7-8oz of chicken breast + 2-4 cups of spinach + peppers + mushrooms + lemon juice. Lightly season with olive oil and pepper. You can sprinkle a tiny bit of grated parmesan cheese if desired.




This plan has you eating 3 meals a day with snacks if you’re craving. Many of these meals can be changed up as you desire and you can have any meal at any time of the day. If you wish to have a day with 3 options listed from the meal 1 category you are welcome to do this. The order in which you eat the listed meals does not matter as I listed it all this way as a simple example to help make it easier for people to understand.


Overall, this can be an easy guide to help you create a 5-day meal plan and you have a total of 12 different meal examples to pick from for each day. Combine this diet as you desire or see fit to your taste buds with about 30 min of cardio or exercise minimum per day and you will see results in a matter of a few short weeks.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Logan Berman

Logan Berman

Writer and expert

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