“6 Daily” Meal Plan for Steady Weight Loss (1 Week Plan)

The 6 Daily Meal Plan can help you lose weight at a moderate rate. It is designed for anyone who is looking to lose weight, especially patients who are eating solid foods after gastric sleeve, gastric bypass, lap-band, or another type of weight loss surgery. Each day on the plan has three small high-protein meals and three high-protein snacks.

The 6 Daily Meal Plan includes:

  • Lean sources of protein.
  • Healthy fats and carbs.
  • Quick, easy, and convenient meals and snacks.

The 6 Daily Meal Plan can help you:

  • Lose weight steadily as you approach goal weight.
  • Hit your protein needs each day.
  • Balance the foods you eat without being restrictive or depriving yourself.
  • Practice healthy habits for weight loss and long-term maintenance.

Diet Guidelines:

  • Eat slowly and mindfully, and chew slowly.
  • Drink plenty of water and other calorie-free or low-calorie liquids between meals to stay hydrated.
  • Only use under the supervision of your doctor.

Day 1

Breakfast
Smoothie with ½ banana, ½ cup almond milk, 2 tablespoons Powdered Peanut Butter, Vanilla Protein Powder (220 calories, 21 grams protein)
Snack 1
Vanilla Cappuccino (90 calories, 15 grams protein)
Lunch
Mini protein pizzas on with ¼ cup pizza sauce and 1 ounce mozzarella on Rusk Protein Bread with any veggie toppings 1 medium pear (330 calories, 23 grams protein)
Snack 2
Protein Potato Chips (130 calories, 10 grams protein)
Dinner
Vegetable Chili with Beans with 1 ounce melted cheddar, 1 cup steamed cauliflower (250 calories, 23 grams protein)
Dessert
½ cup non-fat cottage cheese with cinnamon (90 calories, 14 grams protein)
Totals: 1110 calories, 106 grams protein

Day 2

Breakfast
Peaches and Cream Protein Oatmeal , ½ ounce pecans (200 calories, 16 grams protein)
Snack 1
Proticcino Instant Protein Drink (80 calories, 15 grams protein)
Lunch
½ cup fat-free refried beans in roasted green pepper halves, topped with 1 ounce melted cheddar cheese (250 calories, 14 grams protein)
Snack 2
¼ cup roasted edamame (240 calories, 35 grams protein)
Dinner
4 ounces grilled chicken breast with VLC Pasta Sauce Baked sweet potato fries: 1 medium sweet potato brushed with 2 teaspoons olive oil (310 calories, 28 grams protein)
Dessert
Baked apple with cinnamon, ½ cup sugar-free low-fat vanilla frozen yogurt (160 calories, 6 grams protein)
Totals: 1130 calories, 93 grams protein

Day 3

Breakfast
Strawberry Meal Replacement Shake , ½ ounce pecans (240 calories, 35 grams protein)
Snack 1
Meat Snack Stick (70 calories, 14 grams protein)
Lunch
Salad with romaine lettuce, tomatoes, cucumbers, 3 ounces grilled chicken, 1 ounce parmesan cheese, 2 tablespoons balsamic vinaigrette (300 calories, 33 grams protein)
Snack 2
Chocolate Caramel Protein Granola Snacks (130 calories, 15 grams protein)
Dinner
Eggplant Bake with ½ large eggplant in slices covered with ¼ cup fat-free ricotta, ½ cup tomato sauce, and 1 ounce mozzarella (240 calories, 14 grams protein)
Dessert
1 ounce dark chocolate (140 calories, 2 grams protein)
Totals: 1220 calories, 103 grams protein

Day 4

Breakfast
Vegetable Omelet with 1 ounce melted cheese (210 calories, 22 grams protein)
Snack 1
Crispy Cinnamon Protein Bar (160 calories, 15 grams protein)
Lunch
Chopped salad with lettuce, tomatoes, 3 ounces cooked shrimp or chicken, 1 ounce feta, and Honey Dijon Dressing , 1 cup sliced strawberries (280 calories, 30 grams protein)
Snack 2
1 cup plain Greek yogurt, 1 cup cucumber sticks (130 calories, 15 grams protein)
Dinner
Chicken Enchilada Verde (290 calories, 10 grams protein)
Dessert
Dulce de Leche Protein Pudding (90 calories, 15 grams protein)
Totals: 1160 calories, 107 grams protein

Day 5

Breakfast
Bacon and Cheese Omelet and slices of tomato on ½ whole grain, high-fiber English muffin (180 calories, 18 grams protein)
Snack 1
½ medium apple, sliced, 2 tablespoons peanut butter (230 calories, 8 grams protein)
Lunch
Chicken salad lettuce wraps with 3 ounces grilled chicken breast, ½ medium diced apple, diced celery, 2 tablespoons non-fat mayo, ½ ounce walnuts on lettuce leaves (290 calories, 25 grams protein)
Snack 2
Protein Zippers (140 calories, 15 grams protein)
Dinner
4 ounces broiled cod Quinoa pilaf with ½ cup quinoa (cooked in vegetable broth), ½ cup green peas, ¼ cup each diced celery and onion (330 calories, 36 grams protein)
Dessert
Apple Cinnamon Oatmeal Cookies (110 calories, 14 grams protein)
Totals: 1280 calories, 139 grams protein

Day 6

Breakfast
Oatmeal Protein Bar , 1 large orange (230 calories, 14 grams protein)
Snack 1
Aloha Mango Protein Smoothie (100 calories, 15 grams protein)
Lunch
Cream of Tomato Protein Soup 1 slice low-calorie high-fiber bread toasted with 1 ounce swiss cheese (260 calories, 23 grams protein)
Snack 2
1 cup bell pepper slices, ¼ cup hummus (170 calories, 10 grams protein)
Dinner
Low-carb tuna melt with ½ cup tuna mixed with 2 tablespoons non-fat mayo, topped with 1 ounce shredded cheddar, toasted on a portabello mushroom (250 calories, 29 grams protein)
Dessert
Cocomint Protein Pudding (100 calories, 15 grams protein)
Totals: 1110 calories, 106 grams protein

Day 7

Breakfast
Honey Nut Protein Cereal with 1 container Greek yogurt and ¾ cup blueberries (270 calories, 29 grams protein)
Snack 1
1 cup cut melon, 1 ounce almonds (220 calories, 7 grams protein)
Lunch
1 cup steamed broccoli with Cheese Sauce (210 calories, 32 grams protein)
Snack 2
1 hard-boiled egg (80 calories, 6 grams protein)
Dinner
3 ounces lean ground turkey burger; mustard, sugar-free relish, ketchup; lettuce leaves, tomato slices; high-fiber bun Sweet and Sour Slaw (310 calories, 23 grams protein)
Dessert
Peanut Butter Cup Protein Bar (160 calories, 15 grams protein)
Totals: 1250 calories, 112 grams protein