Weight Loss Meal Plan – 7 Days GM Diet Plan To Help Lose Weight

Weight Loss Meal Plan – When it comes to weight loss, the unspoken truth is that weight loss doesn’t just happen. Well, unless it’s surgery which may have aside effect in the long run.

On the other hand, weight loss through natural means may take a while but the wait is totally worth the weight loss.

A good weight loss meal plan would help you eat right, snack healthy, keep you full, and help you weigh less at the same time. The idea is not to starve you, but to ensure your body gets all the right nutrients to keep you healthy.


Check this article for all you need to know about the GM weight loss meal plan diet. We have also included a list of delicious foods you can eat to get the best result from this diet plan.


What A Weight Loss Meal Plan Helps You To Achieve

A weight loss meal plan helps you cut down on the excessive intake of carbohydrates. Carbs are a great source of nutrients and help the body boost energy levels, but when excessive, they become detrimental to your health.

For the sake of weight loss, cutting down on carbs is essential as it would divert the body’s ability to burn carbs for energy to burning off stored fats for energy instead.

Another great benefit of cutting down on carbs is that it lowers insulin levels which is essential to diabetic patients or people living with diabetic tendencies.

It is true that high-carb foods are a great source of calories, however, there are other nutritious sources of calories. The key is to find a balance between all meals.


The Perfect Meal Plan

Planning weight loss meals can be somewhat exhausting. However, the ideas you’d find here should set you on the path to deciding the plan that works best for you.

Weight loss meal plans are very helpful in drawing up a meal plan that’s both nutritious and keeps your weight in check.

Excessive intake of fatty foods or high-calorie foods is surely not good for health. However, when taken in moderation or at low levels they are beneficial to the body.

So, your meal plan doesn’t necessarily have to cancel out such meals, rather, include them in lesser quantities.

Asides having a workable meal plan. Meal planning can also save you a lot of time and stress wondering what to have for breakfast or lunch daily.

What then should be the perfect weight loss meal plan? Here’s what, every weight loss meal plan should meet the following requirements:

  • Lesser intake of processed foods and sugars; most processed foods are high in calories and low in nutrients.
  • Contain varieties of fruits and vegetables; fruits and vegetables contain a lot of water and fiber to keep your body nourished and refreshed. The fiber helps in keeping you full for a long time.
  • Contain high levels of protein and fiber; protein and fiber combination foods keep you full longer even after consuming little portions



When deciding on a weight loss meal plan take note of the following points

  • Your daily requirement of calories. For an average female, about 1,200 daily calories are required while for a busy female 1,500 daily calorie intake is required. It is expected that the activities of the day should be able to burn about 300 out of 1,500 calories. The average male requires about 1,500-1,700 calories daily.
  • Plan each meal with a 5-hour interval
  • Have healthy snacks between each meal that way you stay filled till the next meal.


Breakfast Options

  • Whole grain cereals (oatmeal, polenta, cracked wheat, barley) with non-fat milk and fresh fruits
  • Tea or coffee with wheat bread (you can add soy milk or non-fat milk)
  • Egg white omelet (made with vegetables)
  • Hash browns
  • Fruit salad with non-fat milk


Lunch Options

  • Vegetarian Soups
  • Vegetarian chili
  • Veggie salads (without oils)
  • Vegetable sandwich
  • Turkey Sandwich
  • Tuna Sandwich
  • Corn


Dinner Options

  • Baked potatoes with sour cream
  • Curried Quinoa with tofu
  • Chicken with tomatoes
  • Veggie salads
  • Salmon with chili sauce
  • Brown rice (prepare with available fresh herbs and vegetables)


Dessert Options

  • Non-fat yogurt with berries
  • Mixed berries
  • Fruit salad
  • Fruit smoothie
  • Berry mousse


In between Meals Snacks

  • Fresh fruits (Pear, apples, grapes, berries)
  • Baby carrots
  • Pickles
  • Tortillas or spring rolls
  • Popcorn
  • Cottage cheese with fresh fruits
  • Sweet potato (you can add a little mustard)


Tip: You can use healthy oils like olive oil and coconut oil or any other vegetable oils in moderation. You can sometimes replace your processed white sugar with brown sugar or honey.

 You could use the above list to draft a workable meal plan for yourself or you could check out the GM diet plan which guarantees a weight loss (about 15 pounds) within 7 days.


Does The 7-day GM Diet Plan Work?

Of a fact it cannot be fully said that the GM diet is absolute, as it was developed over 30 years ago. It is a meal plan segmented into 7 days with each day having a different set of meals.

More claims about the GM diet have stated that its effective weight loss is possible due to the low-calorie foods included in its diet plan. Which in turn creates a calorie insufficiency.

You burn a lot of calories more than the amount you consume which isn’t particularly healthy.


Health Benefits Of The GM Diet Plan

  • It has been noted over time that the GM diet enhances metabolism and digestion in the body
  • Rids the body of toxic digestive ailments
  • Improves the appearance and texture of the skin through the high intake of water and vegetables


GM Diet Plan

The GM diet plan consists of a 7-day routine that involves consuming lots of vegetables; drinking lots of water, exercising within the first 3 days, and consuming the GM soup which is made up of celery, bell peppers, cabbage, onions, and tomatoes.

The diet plan also includes a lot of water intake (8-12 glasses daily) to keep your body hydrated and toxin-free. It is said that the GM diet can help you:


Day 1

  • Take only fruits of all kinds especially melons, and excluding bananas
  • Drink 8-12 glasses of water


Day 2

  • Take vegetables only (cooked or raw)
  • Potatoes are to be taken only at breakfast
  • Drink 8-12 glasses of water


Day 3

  • Take only fruits and vegetables of all kinds excluding potatoes and bananas
  • Drink 8-12 glasses of water


Day 4

  • Take only bananas (6 large or 8 small) and milk, preferably non-fat (3 glasses)


Day 5

  • Take two 10-ounce worth of chicken, beef, or fish with 6 whole cherry tomatoes
  • Vegetarians can have cottage cheese or brown rice in place of meat
  • Add two extra glasses of water to the daily intake


Day 6

  • Take two 10-ounce worth of chicken, beef or fish
  • With the meat add vegetables of any kind excluding potatoes
  • Vegetarians can have cottage cheese or brown rice in place of meat
  • Add two extra glasses of water to the daily intake


Day 7

  • Take only fruit juice, fruits, brown rice, and vegetables
  • Drink 8-10 glasses of water


Risk Factors Of The GM Diet Plan

Proponents have stated that for long term results repeat the process weekly until you get your desired result.

The GM weight loss meal plan may seem like a really good way to lose weight as it emphasizes the need to:

  • Eat more vegetables and fruits
  • Drink more water
  • Avoid processed foods
  • Have a low-calorie intake

Still, it is not a totally healthy way to lose weight. The major flaw with the GM diet is that it puts aside the need for moderate amounts of calories by the body.

Losing weight the GM way implies that a lot more calories are being used up compared to the number of calories taken in.

As earlier stated, the daily requirement of calories by the body varies according to genders, and also, daily activities. Howbeit, the most common calorie-daily average requirement is 1,200.


Meal Replacements

While cutting down on carbs you can consider some of these low-carb vegetables

  • Spinach
  • Tomatoes
  • Cauliflower
  • Broccoli
  • Lettuce
  • Tomato
  • Cucumber
  • Kale

It helps you know the right amounts of protein, fats, and carbohydrates to consume. The amounts of protein required in the body cannot be overemphasized. They are also a great source of calories.

A lot of people on a diet would rather not include fats and oils in their meal plan. However, using the right kind of oils in moderation would not make you gain weight.

It’s okay for your meal plan to be a combination of all food classes. No worries, the focus is still on weight loss. Your preferred fats and oils would be:

  • Coconut oil
  • Olive oil
  • Avocado oil


The GM weight loss meal plan requires you to eat only a certain food group daily for 7 days. In thia article, we examine the diet, how it works, its benefits, and possible risk factors.



The idea of having a weight loss meal plan is to help you lose weight without always feeling hungry. The urge to satisfy hunger is one of the causes of weight gain as almost anything insight would be considered as food just to meet the hunger need.

This is the deal. Such meal plans would help you satisfy your hunger and cravings with the right foods or snacks.

Weight loss through meal plans may take longer but the long-term results begin to show when you make it a habit. For quick weight loss results, you may want to chip in a simple exercise schedule. That way you can lose weight and still stay healthy and fit.

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About Author



Chima Udeji is a Certified Public Health Expert & Specialist Health Educator.
She is a contributing writer on nutrition, health, fitness, alternative remedies, and overall wellbeing!

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