7 Day Bright Line Eating Meal Plan

    If you are following the weight loss protocol of Bright line eating, this Bright Line Eating meal plan can give you ideas to stay on track!

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    Recently I wrote about my experience following Bright Line Eating, a diet program that has clear boundaries around common addictive foods.

    And, while I shared the foods that I ate for those 7 days, it kind of got lost in the long post where I reviewed the program itself and talked about my 7 pound weight loss. So, I decided to create a new article just for the meal plan I followed during my Bright Line Eating program!

    Bright line eating seven day healthy meal plan

    As a recap, to follow the Bright Line Eating program, there are only 4 rules. They are:

    1. No Flour
    2. No sugar
    3. No eating between meals
    4. Eat a specific amount of pre-selected food.

    For a deeper dive on the program, head over to my original post Bright Line Eating In the meantime, here’s a printable page you can use to follow the Bright Line Eating plan for 7 days.

    7 Day Bright Line Eating Meal Plan

    The Bright Line food plan for weight loss is:

    • Breakfast: 1 protein, 1 grain, 1 fruit
    • Lunch: 1 protein, 6 ounces, vegetables, 1 fruit, 1 fat
    • Dinner 1 Protein, 6 ounce vegetables, 8 ounces salad, and 1 fat.

    1 protein can be acquired via 4 ounces of meat, 8 ounces of dairy, 2 eggs, or 2 ounces of cheese.

    So, with those requirements, this is a possible 7 day meal plan:

    Day 1

    • Breakfast; 2 eggs, 1 ounce oats, 6 ounces berries.
    • Lunch; 4 oz deli turkey, 6 oz carrots, 1 tbl ranch dressing
    • Dinner; 4 oz chicken, 6 oz zucchini and 8 ounces salad with ranch dressing.

    Day 2:

    • Breakfast; 6 oz peach, 1 egg + 1/2 ounce cheese, 1 ounce oats.
    • Lunch; 6 ounces cucumber, 1 cup Greek yogurt, 6 ounces blueberries and ranch.
    • Dinner: 3 ounces steak, 6 ounces peppers cooked in 1 tablespoon oil, 8 ounces salad, and dressing

    Day 3

    • Breakfast: 1 ounce oats, 6 ounces berries, 8 ounces Greek yogurt.
    • Lunch: 4 ounce rotisserie chicken, 6 ounces cucumbers, 2 ounces cherry tomatoes, 6 ounces grapes, 2 tbls dressing.
    • Dinner: 4 ounces steak, 8 ounces salad, 6 ounces broccoli and olive oil.

    Day 4:

    • Breakfast: 1 egg, egg whites, apricots, and sweet potato.
    • Lunch: 4 ounces steak, lettuce, poppyseed dressing, pumpkin seeds, and apple.
    • Dinner: 6 ounces Zucchini noodles, 4 oz ground beef, 8 ounces lettuce, cherry tomatoes, spaghetti sauce, and dressing.

    Day 5

    • Breakfast: 1 ounce shredded wheat, 6 ounces grapes, 2 eggs.
    • Lunch: 3 ounces Roasted chickpeas, 1 tbl olive oil, 3 apricots, and 6 ounces carrots.
    • Dinner: 4 oz Rotisserie chicken, 8 oz salad, 6 oz broccoli, and 1 tbl dressing.

    Day 6

    • Breakfast: 1 oz oats, 1 egg plus 1 oz cheese, 6 oz cantaloupe.
    • Lunch: 4 oz chicken patty, 1 tbl mayo, 1 apricots, 1/2 banana, 6 oz corn.
    • Dinner: 3 oz Zucchini, 4 oz beef burger, 3 oz mushrooms, 8 oz lettuce, and 1 tbl ranch.

    Day 7

    • Breakfast: 1 oz Shredded wheat, 6 oz strawberries, and 1 cup yogurt.
    • Lunch: 6 oz Strawberries, 4 oz rotisserie chicken and Parmesan cheese, 6 oz spaghetti squash, and 1 tbl avocado!
    • Dinner: Pork salad with 4 oz pork, 8 oz salad, 6 oz chopped veggies, 1 tbl dressing

    Bright Line Eating PDF

    To print the 7 day sample meal plan for Bright Line Eating, click the image below.

    Bright line eating 7 day meal plan image

    To see pictures of these meals, head over to the post, 7 pounds in 7 days with Bright Line Eating, or my instagram!

    To take the quiz to see if you’re susceptible to addictive eating, take the quiz here.

    Stay connected and get all my new recipes by following me on Pinterest!

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    • Hi there. Would you please share the type of salad dressing you used, and how much for each salad?

      Thank you!

      • I used Bolthouse ranch salad dressing. You can find it in the produce dept. It’s my favorite!

    • Day 1 needs a fruit at lunch. Right?
      Thanks for all your suggestions!

      • Oh my gosh!! Yes, it does. I don’t know how I missed that!! In over a year, you are the first person who caught that error! Dang.

    • I had done bright line eating for a little over a year with a total weight loss of 45 lbs. Granted I lost most of it in about 5 months then I went on the maintenance plan. After a few months it became east and temptations for “no, no” foods was easy. A dinner trick was to use heavy vegetables like Brussel sprouts and asparagus. I couldn’t eat a whole salad every night. Fajitas was my go to, easy and loaded with bell peppers, onions and jalapeños. Stick to it and stay on target. There will be days when weight loss doesn’t occur like you would like it to be but it’s a marathon not a sprint.

      • Thank you so much for sharing your experience Roy! I couldn’t agree more and you said it well, It’s a marathon, not a sprint!!
        Please keep me updated!


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