7-Day Weight Loss Meal Plans: The Ultimate Guide To Dropping 5kg In A Week!

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1. 7-Day Weight Loss Meal Plan: Can the GM Diet Really Help You Lose 10lbs in a Week?

GM Diet Meal Plan — "The 7-Day Miracle Diet"

The GM Diet (short for General Motors diet) is the OG of all 7-day weight loss plans. You’ve probably heard of it — a no-exercise, rapid weight loss diet that focuses on low-calorie fruits, vegetables, and lots of water to shed pounds fast. Many claim this plan not only helps with weight loss but also detoxes the body. Let’s take a quick refresher!

Key Rule of the GM Diet: Drink 8–12 Cups of Water Daily

Before starting this plan, get yourself a large water bottle! Like most rapid weight-loss plans, hydration is key — it boosts satiety, supports digestion, and enhances your metabolism, amplifying the detox and slimming effect.

Day 1: Fruits + Water

The first day is often the toughest — you can only eat fruits (except bananas) and drink water. Opt for low-sugar, high-fiber fruits like watermelon, grapefruit, papaya, berries, kiwis, and oranges. No other foods are allowed, not even veggies.

Day 2: Vegetables + Water

A more filling day — you can now eat veggies! Start with a plain baked or boiled potato for breakfast (minimal seasoning), then load up on salads or steamed greens for the rest of the day. You can add some legumes for variety and to get protein and carbs.

Day 3: Fruits + Vegetables (No Bananas or Potatoes)

A mix of fruits and veggies (excluding bananas and starchy potatoes). This day can feel draining — the lack of carbs might make you feel tired or moody, so make sure to eat enough fibrous fruits and greens to sustain energy.

Day 4: Bananas + Milk or Soy Milk

This is banana day — you can have 8–10 bananas and up to 3 glasses of milk or soy milk. Spice things up with banana smoothies and a touch of honey. If you’re really tired of bananas, you’re allowed a small bowl of homemade vegetable soup.

Day 5: Tomatoes + Brown Rice + Lean Meat

Finally — some meat and carbs! You can have 6 tomatoes, a serving of brown rice, and 500g of fish or skinless chicken. Feel free to get creative and make tasty, healthy meals using just these ingredients. Stick to grilling or boiling your meat.

Day 6: Vegetables + Brown Rice + Lean Meat

On Day 6, all non-starchy veggies are fair game. Pair them with a bowl of brown rice and 500g of skinless lean meat like chicken or fish. You’ll likely see noticeable weight loss by this point.

Day 7: Fruits + Vegetables + Brown Rice + Fresh Juice

You’ve made it! On the final day, ease your body back into a regular diet with a mix of fruits, veggies (no starchy ones), a serving of brown rice, and freshly squeezed fruit juice — no added sugar!

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2. SOS Detox Slim-Down — The Trending Tropical Diet from Europe!

The SOS 7-Day Detox Diet comes from a book titled SOS Tropical Detox Slimming Plan. It was written by a German woman struggling with obesity, hypertension, and high cholesterol. After trying this detox plan recommended by her doctor, she lost weight, regained her health, and published the book to help others do the same!

Unique Features of the SOS Detox Diet: Chia Seed Gel + Magic Soup

Like other detox plans, this one emphasizes fruits, veggies, and plenty of water — at least 2 liters a day. Unsweetened black coffee or tea is okay, too. What makes this plan special is its use of DIY chia seed gel, “magic soup,” and detox juices.

Day 1: Fruits + Chia Seed Gel

Eat all the fruits you want (especially melons like cantaloupe, honeydew, and watermelon), and drink lots of water. If you get hungry or bored of fruit, you can have up to 4 tablespoons of chia seed gel — but don’t overdo it, or it may cause bloating or digestive issues.

How to Make Chia Seed Gel:

Ingredients: 2 tbsp chia seeds + 200ml water

Just mix and stir well in a glass, let sit for 15 minutes until gel-like. Store in the fridge and consume soon.

Day 2: Potato + Vegetables

Start your day with a boiled or baked potato (a little butter or plant oil is okay), then load up on vegetables — cooked or raw, any variety and color for a full nutrient range.

Day 3: Vegetables + Fruits

No potatoes today. Just lots of vegetables and fruits at every meal to give your body a break and fuel up on fiber and antioxidants.

Day 4: Bananas + Milk + Magic Soup

A rich day! You can eat up to 8 bananas or 1.5 avocados, plus 3 cups of milk or plant-based milk. The highlight is the “magic vegetable soup,” which you can drink freely all day long.

How to Make Magic Soup: 

Ingredients: 2 green peppers, 2 kale leaves, 3.5 celery stalks, 6 onions, 9 tomatoes, 1L water

Chop everything and boil. Simmer on medium heat for 20 mins. Season with herbs, a bit of salt, and pepper. Consume within 2 days.

Day 5: Beef + Tomatoes + More Water

Today, you can eat 6 tomatoes and 2 portions of lean beef (or substitute with chicken breast or fish). Cook tomatoes with oil to better absorb fat-soluble vitamin A. Increase your water intake by 1 extra liter today.

Day 6: Beef + Vegetables

Now your body’s adjusting back to normal eating. Eat lean beef and all the veggies you like — aim for about 70% full each meal. If you’re avoiding beef, opt for skinless chicken cooked with minimal fat.

Day 7: Brown Rice + Detox Juice

The finish line! Enjoy brown rice (or whole wheat bread), or skip carbs and focus on veggies and detox juice. Avoid store-bought juices — they’re often full of sugar and preservatives. DIY is best!

How to Make Detox Juice:

Ingredients: 4 beets, 1 apple, 6 carrots, a few drops of plant oil or crushed nuts

Wash and chop everything, then blend until smooth. Add oil at the end — it helps absorb nutrients.

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3. For Fitness Girls: 7-Day Slimming Meal Plan with High Protein and Low Calories

Unlike the previous two, this plan follows the “small meals, more often” principle — eat 3 meals a day but only until you're 60–70% full. It’s protein-focused and great for beginners or gym-goers looking for a one-week fat-blasting boost. Some users say they’ve dropped from 87 kg to 63 kg — that’s a whopping 24 kg!

Key Principles: Whole Grains + Fresh Meat

This plan isn’t overly restrictive — just eat moderate portions and avoid processed food. Cook with water, steam, or use very little oil and salt. Stick to whole grains as your carbs, lean meats as your protein, and green leafy veggies as your fiber source.

Sample of 7-Day High-Protein, Low-Calorie Meal Plan

Day 1:

• Breakfast: 2 egg whites + 1 slice whole wheat bread + ½ or 1 banana
• Lunch: Boiled potato + bowl of steamed cruciferous veggies (cauliflower, broccoli)
• Dinner: Millet porridge

Day 2:

• Breakfast: 1 slice whole wheat bread + 1 bowl yogurt + 1 banana or apple
• Lunch: Lightly pan-fried steak + boiled vegetables + half a boiled potato or mashed pumpkin
• Dinner: Cherry tomatoes + 1 glass of milk (or soy milk)

Day 3:

• Breakfast: 2 egg whites + 1 slice whole wheat bread + 1 cup green tea
• Lunch: Boiled chicken breast + 1 egg + quinoa
• Dinner: 2 egg whites + steamed sweet potato or corn + 1 cup green tea

Day 4:

• Breakfast: 2 egg whites + 1 slice whole wheat toast + 1 apple
• Lunch: Scrambled eggs with shrimp + boiled vegetables + half or one sweet potato
• Dinner: Boiled cauliflower/broccoli + cherry tomatoes + quinoa

Day 5:

• Breakfast: 2 egg whites + 1 glass of milk or soy milk
• Lunch: Boiled vegetables + lean beef (cooked low-fat)
• Snack: Black coffee + a piece of low-calorie fruit
• Dinner: A bowl of mixed fruits

Day 6:

• Breakfast: 1 slice whole wheat bread + 1 boiled egg + 1 glass of milk
• Lunch: Meat-based noodles + 1 piece of fruit
• Snack: 2 large tomatoes
• Dinner: Lean meat congee + a bowl of fruit

Day 7:

• Breakfast: High-fiber whole wheat crackers + 1 apple + 1 glass of milk or soy milk
• Lunch: Bowl of rice noodles with meat and veggies
• Snack: 1 large tomato
• Dinner: Stir-fried tofu with tomato + 1 bowl of yogurt

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4. Sun Li’s 7-Day Weight Loss Meal Plan Helped Her Friend Lose 82 Pounds

Chinese actress Sun Li—affectionately known as “Empress” from her hit dramas—is well-known for her dedication to fitness and clean eating. Thanks to her disciplined lifestyle, she’s consistently maintained a body weight in the 40 kg range. Last year, she helped her close friend and manager shed a remarkable 82 pounds—going from 95 kg to 57 kg—while also improving their overall health. As soon as her meal plan hit the internet, it went viral!

Sun Li’s Everyday 7-Day Slimming Menu

Breakfast: Skim milk, 2 egg whites, and low-sugar fruit Lunch: Boiled vegetables and beef Afternoon snack: Black coffee and fruit Dinner: Generally skipped—only a small amount of fruit if really hungry

Sun Li’s “On-Set” Meal Plan (when filming with her manager)

Breakfast: A moderate portion of vegetables, 2 egg whites, 1 cup of skim milk, 1 cup of black coffee, and a few small wontons Lunch: Tofu, spinach, and cauliflower Dinner: Skipped

Sun Li’s 7-Day Diet Plan – What She Eats to Maximize Weight Loss

Day 1 Breakfast: 2 slices of bread, 200g yogurt, 1 cup 

Lunch: 10 boiled dumplings, 1 cup ginger tea, 1 orange Snack: 1 carrot

Day 2 Breakfast: 2 slices of bread, 1 boiled egg, 1 cup low-fat milk Lunch: 1 serving of spaghetti, 200g yogurt, 1 orange Snack: 2 large tomatoes Dinner: 1 bowl of century egg and lean pork congee, 8 strawberries

Day 3 Breakfast: 1 can of Eight Treasure Congee, 1 boiled egg Lunch: 1 serving of stir-fried vermicelli, 1 bowl of seaweed soup, 1 apple Snack: 2 baby cucumbers Dinner: 1 meat bun, 1 bowl of millet porridge, 1 banana

Day 4 Breakfast: 1 bun, 500ml vegetable and fruit juice Lunch: 1 bowl of fried rice, 1 bowl of tomato and egg soup Snack: 1 bell pepper Dinner: 1 serving of cold noodles, 1 tea egg, 1 kiwi

Day 5 Breakfast: 1 sandwich, 200g yogurt Lunch: 1 serving of rice cake, 1 serving of vegetable soup, 15 cherry tomatoes Snack: 15 almonds Dinner: 1 portion of lettuce salad, 1 bowl of millet porridge, 1 banana

Day 6 Breakfast: 4 whole wheat crackers, 1 apple Lunch: 1 bowl of fried rice, 1 serving of corn soup Snack: 1 large tomato Dinner: 1 portion of stir-fried tofu, 1 banana

Day 7 Breakfast: 1 egg tart, 1 bowl of oatmeal Lunch: 1 bun, 1 portion of vegetable salad, 8 strawberries Snack: 15 cashews Dinner: 1 rice ball, 1 serving of vegetable soup, 1 orange

What Exercises Go with Sun Li’s 7-Day Diet Plan?

Aside from sticking to light, portion-controlled meals, exercise is a must. Sun Li is known as a total fitness fanatic—and she got her manager onboard too! While following her 7-day diet, the two reportedly also committed to daily jogging, yoga practice, and doing 160 sit-ups a day. Clearly, it's not just about what you eat, but how you move.

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5. 4 Types of People Who Should Avoid 7-Day Diet Plans

Diets like the GM Diet, the SOS Detox Diet, and Sun Li’s 7-day meal plan typically rely heavily on fruits and vegetables to cut calorie intake, paired with large amounts of water to help digestion. While they promise fast weight loss—sometimes 4 to 5 kg in a week—these extreme methods aren’t for everyone. In fact, certain groups should steer clear altogether.

1. People with Low Immunity

If your immune system is compromised or weakened, jumping into a nearly fasting, single-food diet could throw your body into chaos. These plans often lack essential nutrients like healthy fats, iron, calcium, and magnesium. This nutritional imbalance can further weaken your immune system, leading to fatigue, dizziness, or even anemia.

2. People with Diabetes

Most rapid weight loss plans allow unlimited fruits. While fiber helps slow down sugar absorption, eating fruit at every meal can easily spike your fructose intake and cause a sudden blood sugar surge. This can be dangerous for diabetics.

3. People with Digestive or Kidney Issues

High-fiber fruits and veggies can strain sensitive stomachs, possibly causing indigestion, bloating, or even food stagnation in the gut. Improperly cleaned raw produce also risks introducing bacteria that could trigger gastroenteritis or diarrhea. On top of that, consuming 2–3L of water daily and high-protein meals can overwork your kidneys.

4. Those with Chronic Illnesses or Teenagers

Expecting or nursing mothers, people with high blood pressure, heart conditions, or diabetes should avoid extreme dieting. It’s also unsafe for teens under 18, as it can lead to malnutrition and digestive disorders that affect long-term health.

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6. 4 Downsides of 7-Day Diets: Quick Weight Loss Comes at a Cost

1. You Lose Water and Muscle, Not Fat

Nutritionists explain that these so-called miracle diets mostly cause water and muscle loss—not fat. Since there’s little to no exercise involved, stubborn fat stores don’t actually go anywhere. And once you resume normal eating, the weight comes right back.

2. Too Much Water Can Weaken Your Kidneys

Many extreme diets recommend drinking excessive water. But this can dilute your blood, burden your kidneys, disrupt your stomach acid balance, and cause indigestion. In rare cases, it may even lead to water intoxication.

3. Protein Deficiency Can Lead to Hair Loss

These plans often only allow small portions of meat—about 500g of chicken or fish—on the last two days. This isn’t enough. The resulting lack of protein and healthy fats forces the body to break down muscle for energy, and may cause hormonal imbalances that lead to hair thinning or loss.

4. The More You Diet, the Harder It Gets

These diets often keep daily calories under 600—far below what an adult woman needs. Within just a few days, you may feel tired, mentally foggy, and irritable. Plus, with each round of extreme dieting, your metabolism slows, making weight loss harder and weight gain easier.

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7. 7-Day Diets Might Make You Fatter in the Long Run

Crash diets and intermittent fasting may help people with a lot of weight to lose, but for those with a smaller weight range, the struggle is real. If you weigh around 50-something kg and have high body fat but low muscle mass, your issue isn’t just overeating—it’s low metabolism.

The truth? Dieting alone won’t help you slim down.

To lose fat and keep it off, crash diets, miracle meal plans, and magic veggie soups won’t cut it. You need to build muscle through strength training or seek targeted fat-reduction treatments. If you’re not into weights or workouts, Perfect Medical’s S6 Body Sculpting Treatment is designed for you.

This non-invasive treatment uses low-energy biolaser technology to dissolve fat cell membranes and release fatty acids. Combined with vacuum suction to boost lymphatic drainage, the body naturally eliminates the excess fat.

Crash diets only give the illusion of fast results—mostly water and muscle loss, not real fat reduction. To truly slim down, you need to target the fat directly. Make the commitment to say goodbye to belly fat, love handles, flabby arms, and inner thigh bulge.

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