5 Day Diet Plan for Weight Loss: Your Day-by-Day Guide to Shedding Pounds Fast


Losing weight can feel like an overwhelming challenge. The key is having a structured plan to follow that sets you up for success. 

That's where this comprehensive 5-day diet plan comes in handy! Outlining exactly what to eat, drink, and do each day, this guide makes achieving your weight loss goals more manageable. 

By combining evidence-based nutrition strategies with tips for lifestyle change, you can lose weight in a healthy, sustainable way in just two weeks. 

Read on to learn what a typical day looks like on this effective 5-day diet, along with grocery lists, meal ideas, snack tips, and more. With a little commitment and consistency, you’ll start seeing the number on the scale go down!

5 Day Diet Plan for Weight Loss: Your Day-by-Day Guide to Shedding Pounds Fast

Day 1

  • Breakfast: 2 eggs, 1/2 avocado, 1 cup spinach, 1/2 grapefruit
  • Lunch: 4 oz grilled chicken, 1 cup quinoa, 1 cup roasted broccoli   
  • Snacks: 1 oz nuts, 1 apple
  • Dinner: 4 oz salmon, sautéed kale and zucchini
  • Exercise: 30 min walk
  • Hydrate with water and herbal tea

Day 2

  • Breakfast: Protein smoothie - 1 scoop protein powder, 1 cup almond milk, 1/2 banana, 1 cup spinach
  • Lunch: Tuna salad wrap - 3 oz tuna, 2 tbsp Greek yogurt, lettuce, tomato, in whole grain wrap
  • Snacks: Carrots and 2 tbsp hummus
  • Dinner: Veggie and bean soup, side salad with vinaigrette  
  • Exercise: 45 min HIIT workout
  • Limit alcohol, hydrate well 

Day 3

  • Breakfast: 2 scrambled eggs with 1/2 cup black beans, salsa, 1/2 avocado
  • Lunch: Chicken curry, cauliflower rice  
  • Snacks: 1 pear, 10 unsalted almonds
  • Dinner: Veggie omelet - 3 eggs, mushrooms, peppers, onions, 2 oz feta cheese
  • Exercise: Yoga or pilates YouTube video
  • Optional treat: 1 square 70% dark chocolate
  • Drink herbal tea before bed

Day 4

  • Breakfast: Keto waffles - waffles made with almond flour, eggs, coconut oil  
  • Lunch: Burrito bowl - chicken, rice, beans, salsa, lettuce, guacamole
  • Snacks: Celery sticks with 1 tbsp nut butter
  • Dinner: Baked cod, roasted Brussels sprouts and sweet potato 
  • Exercise: Strength training workout - squats, lunges, planks, pushups
  • Go for an evening walk after dinner
  • Stay hydrated and limit sugary drinks

Day 5

  • Breakfast: 1/4 cup oats, chia seeds, almond milk, berries
  • Lunch: Chopped salad - lettuce, chicken, avocado, tomato, chickpeas, vinaigrette
  • Snacks: Cottage cheese with flaxseed and 1/4 cup blueberries
  • Dinner: Veggie stir fry - tofu, broccoli, carrots, bell pepper, teriyaki sauce  
  • Exercise: Dance cardio workout video
  • Optional glass of red wine with dinner
  • Nighttime chamomile tea

Weekly Meal Prep Tips

To stay on track, do a weekly meal prep session to cook grains like quinoa, pre-portion snacks, marinate proteins and chop veggies for easy cooking. 

Some good staples to have on hand include eggs, chicken breasts, tuna, salmon, frozen veggies, avocados, hummus, greek yogurt, protein powder, almond milk, and nuts. 

Shop for fresh produce weekly and pick up any other ingredients needed for planned recipes. 

Wash and chop veggies or fruit right when you get home from the store. Having healthy snacks and ingredients ready to go prevents grabbing fast food or convenience meals.

Lifestyle Tips for Success

Making changes to your daily routines and habits will help you lose weight and keep it off long-term. Here are some tips:

  1. Stay active - aim for 30-60 mins of exercise at least 5 days per week
  2. Reduce stress - try meditation, yoga, deep breathing, walks outdoors 
  3. Get enough sleep - aim for 7-8 hours per night
  4. Drink water - carry a bottle and sip all day 
  5. Slow down at meals - chew thoroughly, put utensils down between bites
  6. Limit alcohol - no more than 1 drink per day for women, 2 for men
  7. Stay accountable - share your goals with a friend or nutritionist


Implementing an effective 14-day diet plan is one of the best ways to kickstart your weight loss journey. 

This comprehensive guide outlines specifically what to eat and how to exercise each day to see results fast. Yet it’s flexible enough to adapt to your preferences and needs. 

The key is consistency - stick to nutritious whole foods, get moving daily, stay hydrated, manage stress, and get enough sleep. .

Preparing ahead is also crucial for meal planning success. Follow this plan as closely as possible, being mindful but not too restrictive. 

Track your progress. Once you complete the two weeks, you can transition into developing sustainable long-term habits. With commitment and smart lifestyle changes, you can lose weight and transform your health.