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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!

Check out the new BLE membership program here.

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.


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  1. I’m 66 years old . I started BLE June 2021 . I was 279 lbs. Last week my wife and I went to the dentist . It’s 6 months since I was last there . Everyone there was scrambling to look up BLE and find out how to join . They asked my wife if she was remarried , “That’s not your Husband ?”
    I’m 188 lbs today and shooting for 179 lbs . I feel better than ever . I am ever grateful that Susan Pierce Thompson put together this plan . Benjamin

  2. Can I ask your opinion? I work an early shift & get up 430a/5am (shift starting at 6) – first 2 hours of my job are quite physical and I get a 30min lunch 4 hours in (around 10am). I get off work at 1/2pm and head home. With the 3 square approach, I have a hard time knowing when to eat “lunch” in the middle bc of my schedule. When would you do it? I end up eating when I get home but then dinner is a few hours later.

    1. Hi Ashley,
      Have you ever tried a modified fast/intermittent fasting and not have your first meal until 10? Then you would eat at 10:00, 2:00. and 6:00? that spaces everything four hours apart, which I think is good.
      If you haven’t tried it, it’s not as hard as it sounds. Otherwise, if you just can’t get the energy for those first few hours of work, I would eat at 5:00am, 10:00, and and early dinner at 4:00.
      Of course, one more option is to decide you’ll be a three meals a day, with one snack person- which is actually How I eat most of the meals these days. So, you could do, 5:00am, 10:00 am, 2:00 (small snack), and 5:00 dinner!

  3. Hi,
    My doctor/dietician would like to adjust the plan according to my health conditions.
    The only fruit I can eat (now) is a lime or lemon. It will be too restrictive at least for
    Lunch. Can I add another 6oz of vegetables for Lunch? Or a 8oz glass of green juice(cucumbers and romaine lettuce) I have impaired digestion and vitamin deficiencies an he wants me to have green juice and Breakfast and Lunch.

    1. Ditto the dr. input. Mine liked the plan, thought it was too few calories for good health, added whole grains to lunch & dinner, fat to breakfast. The tweaked plan is intended to yield no less than 1500 cal, no more than 1600, about 500 cal per meal at about the same time each day (6-8 am, noon-2pm, 6-8 pm), no sugar, no refined flours, no snacks, 3 squares a day. So far, 52 lbs gone since March.

    2. I wouldn’t hesitate to make any modifications to your dr. thinks is good. In fact, I would modify the plan to fit your needs no matter what.  Make this YOUR plan, and you’ll be successful! 

      1. I can’t have shredded wheat or yogurt bc of borderline diabetes what do you suggest I substitute in place these items? Thank you!

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

    Thank you!

  5. 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.

    1. 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!

    2. Hi there, thank you for all the resources. When I add to MFP, it comes out to under 1K in Calories. Is that accurate?

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