Free 7-Day Diet Plans for Men and Women (American Foods)

Six complete 7-day meal plans for weight loss, muscle gain and maintenance, built from everyday American foods. Every meal has a recipe, portions and macros, and every plan includes a weekly grocery list and a meal-prep guide.

men2,000 kcal

7-Day Weight Loss Meal Plan for Men (2,000 Calories)

women1,500 kcal

7-Day Weight Loss Meal Plan for Women (1,500 Calories)

men3,000 kcal

7-Day Muscle Gain Meal Plan for Men (3,000 Calories)

women2,200 kcal

7-Day Lean Muscle & Toning Meal Plan for Women (2,200 Calories)

men2,600 kcal

7-Day Healthy Maintenance Meal Plan for Men (2,600 Calories)

women1,900 kcal

7-Day Healthy Maintenance Meal Plan for Women (1,900 Calories)

The basics of nutrition for fitness

Your body weight is mainly controlled by energy balance: eat fewer calories than you burn and you lose weight, eat more and you gain. Body composition, meaning how much of that weight is muscle versus fat, is controlled by your training and your protein intake. That is why every plan on this page is high in protein and meant to be combined with a strength program.

Calories

Your total daily energy expenditure (TDEE) is the number of calories you burn in a day, including your basal metabolism, digestion, daily movement and exercise. A deficit of about 15–25% below TDEE usually leads to steady fat loss. A surplus of about 5–15% supports muscle gain with limited fat gain. Use the calorie calculator to estimate yours.

Protein

Protein is the building block of muscle and the most filling macronutrient. Good American sources include chicken and turkey breast, lean beef, fish, eggs, Greek yogurt, cottage cheese, milk, beans and lentils, and protein powder for convenience.

Carbohydrates

Carbs are your muscles' preferred fuel for hard training. Focus on high-fiber sources like oats, brown rice, quinoa, potatoes, sweet potatoes, whole-grain bread, beans, fruit and vegetables. The Dietary Guidelines for Americans recommend that about half of the grains you eat be whole grains.

Fats

Fats support hormones and help you absorb vitamins A, D, E and K. Choose mostly unsaturated fats from olive oil, avocado, nuts, seeds and fatty fish like salmon, and keep saturated fat moderate.

Fruit, vegetables and fiber

Aim to fill half your plate with vegetables and fruit. They provide fiber, vitamins, minerals and volume for very few calories, which makes a calorie deficit much easier to stick to.

Frequently asked questions