7 Day Bright Line Eating Meal Plan

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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!

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!

If you choose to sign up for the Bright Line Eating 14 day challenge, I have an affiliate link here! Bright Line Eating challenge!

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