Losing 5 kg in 7 days is an ambitious goal that requires a well-structured and disciplined diet plan. While rapid weight loss can be motivating, it is important to approach it safely to preserve muscle, maintain energy, and support overall health.

This 7 days diet plan to lose 5 kg focuses on nutrient-rich foods, portion control, and balanced meals to help jumpstart your weight loss journey without extreme deprivation.

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Important Considerations Before Starting

• Rapid weight loss might include water weight, fat, and some muscle loss.
• Consult a healthcare professional if you have any medical conditions.
• Drink plenty of water (2.5 to 3 liters daily) to stay hydrated and flush toxins.
• Combine this plan with daily light exercise like walking or stretching.

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7 Days Diet Plan to Lose 5 Kg

Day 1

Breakfast:

• Oats cooked with water or skim milk, topped with a handful of berries
• Green tea

Mid-Morning Snack:

• 1 apple or pear

Lunch:

• Grilled chicken breast or tofu
• Steamed vegetables (broccoli, carrots, zucchini)
• 1 small bowl of brown rice or quinoa

Afternoon Snack:

• Handful of almonds

Dinner:

• Mixed vegetable soup
• Salad with cucumber, tomato, and lemon dressing

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Day 2

Breakfast:

• Smoothie with spinach, banana, and protein powder (optional)

Mid-Morning Snack:

• Carrot sticks or cucumber slices

Lunch:

• Lentil soup
• Whole wheat roti (1 piece)
• Steamed green beans

Afternoon Snack:

• Low-fat Greek yogurt

Dinner:

• Grilled fish or paneer
• Sautéed spinach and mushrooms

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Day 3

Breakfast:

• 2 boiled eggs
• 1 slice of whole wheat toast
• Black coffee or herbal tea

Mid-Morning Snack:

• Orange or grapefruit

Lunch:

• Chickpea salad with tomato, onion, cucumber, and lemon juice

Afternoon Snack:

• Roasted pumpkin seeds

Dinner:

• Vegetable stir-fry with tofu or chicken
• Small portion of brown rice

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Day 4

Breakfast:

• Overnight oats with chia seeds and almond milk

Mid-Morning Snack:

• Handful of walnuts

Lunch:

• Grilled turkey or soy chunks
• Quinoa salad with mixed veggies

Afternoon Snack:

• Cottage cheese or paneer cubes

Dinner:

• Lentil dal with steamed broccoli
• 1 small whole wheat chapati

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Day 5

Breakfast:

• Vegetable upma or poha with mustard seeds and peas

Mid-Morning Snack:

• 1 apple

Lunch:

• Baked salmon or grilled tofu
• Roasted vegetables (bell pepper, zucchini, asparagus)

Afternoon Snack:

• Buttermilk or coconut water

Dinner:

• Clear vegetable soup
• Salad with leafy greens and lemon

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Day 6

Breakfast:

• Smoothie bowl with oats, banana, and peanut butter

Mid-Morning Snack:

• Mixed seeds (flax, sunflower, pumpkin)

Lunch:

• Chicken or paneer curry (light)
• Brown rice or millet

Afternoon Snack:

• Greek yogurt

Dinner:

• Steamed vegetables and grilled fish or tofu

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Day 7

Breakfast:

• Scrambled eggs with spinach and mushrooms

Mid-Morning Snack:

• Fresh fruit salad

Lunch:

• Rajma or chana with a small serving of brown rice
• Mixed salad

Afternoon Snack:

• Roasted chickpeas

Dinner:

• Vegetable stew with lentils
• 1 small whole wheat roti

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Additional Tips for Success

• Avoid fried, sugary, and processed foods.
• Eat slowly and chew thoroughly to aid digestion.
• Get at least 7 hours of sleep every night.
• Include light exercise like walking or yoga daily.
• Stay consistent and avoid skipping meals.

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This 7 days diet plan to lose 5 kg emphasizes balanced nutrition, portion control, and hydration. While losing 5 kg in a week is challenging, following this plan carefully can help you shed excess weight quickly while supporting your body’s health.

Always listen to your body and adjust the plan if you feel overly fatigued or weak.