GOLO 7 Day Meal Plan For Quick Weight Loss

Are you tired of trying one diet after another, only to see the weight creep back on? You’re not alone.

Many people struggle to find a sustainable weight loss solution that works. That’s where the GOLO method or GOLO diet comes in.

The GOLO Diet is a weight loss program that prioritizes metabolic health and hormone balance, focusing on stabilizing blood sugar levels and promoting overall wellness.

In this article, we shall explore the GOLO 7 day meal plan, and provide you with a GOLO food list, GOLO recipes, and GOLO meal plan ideas to get started on your weight loss journey.

By the end, you’ll have a clear understanding of what is GOLO and how does it work to help you achieve your goals and feel your best.

What is GOLO and How Does it Work?

GOLO is a comprehensive program designed to promote weight loss and overall metabolic health through a balanced approach to nutrition and lifestyle.

The GOLO program is based on the premise that insulin resistance is a primary driver of weight gain and other health issues.

The GOLO diet focuses on consuming whole, nutrient-dense foods that are low in carbohydrates and high in fiber, protein, and healthy fats.

The GOLO diet revolves around three major principles:

1. Metabolic Matrix: This principle categorizes foods into three groups based on their impact on blood sugar levels (proteins, fats, and carbs) aiming to balance these macronutrients to support insulin and optimize metabolism.
2. Meal Planning: The Golo Meal Plan provides a variety of food choices and portion sizes to ensure a balanced diet while maintaining hormonal balance.
3. Golo Release Supplement: This supplement contains a blend of natural ingredients that work together to regulate insulin levels and support the body’s natural weight loss processes.

By following the GOLO program, you can expect to see a range of benefits, including:

• Sustainable weight loss
• Improved insulin sensitivity
• Increased energy levels
• Better sleep
• Reduced risk of chronic diseases

GOLO 7 Day Meal Plan (GOLO Diet Plan Menu)

Now that you have a better understanding of the GOLO method, let’s dive into the GOLO 7 Day Meal Plan.

This GOLO 7 day meal plan adheres to the GOLO approved foods list and is designed to kickstart your weight loss journey and help you see results quickly.

Remember, the GOLO 7 Day Meal Plan is designed to be a starting point for your weight loss journey. As you progress, you can continue to incorporate these GOLO foods and GOLO recipes into your daily routine to maintain your weight.

Here is a detailed GOLO 7 day meal plan free with GOLO foods, GOLO recipes, and GOLO meal plan ideas for breakfast, lunch dinner, and snacks:

Day 1

Breakfast

• Baked Eggs with Red Cabbage and Berries: Baked eggs with sautéed red cabbage and a side of fresh berries.
• Multigrain Toast with Grass-Fed Butter: 1 slice of multigrain toast topped with grass-fed butter.

Lunch

• Roasted Beet and Feta Salad: Roasted beets, feta cheese, mixed greens, and a light vinaigrette.
• Hummus with Veggies and Whole-Grain Crackers: Enjoy hummus with a side of veggies (cucumbers, carrots) and whole-grain crackers.

Dinner

• Chicken Caesar Salad: Grilled chicken breast over romaine lettuce, shaved Parmesan cheese, Caesar dressing (light).
• Whole-Grain Roll with Butter: 1 whole-grain roll with a spread of butter.

Snacks

• Apple with Almond Butter: Slice an apple and enjoy with almond butter.
• Antioxidant Berry Smoothie: Blend mixed berries, Greek yogurt, and a splash of almond milk for a refreshing snack.

Day 2

Breakfast

• Maple Pumpkin Pie Buckwheat Groats with Greek Yogurt and Berries: Cooked buckwheat groats with a drizzle of maple syrup, Greek yogurt, and mixed berries.
• Savory Spinach and Feta Oatmeal Bowl: Oatmeal cooked with spinach and topped with feta cheese.

Lunch

• Spring Vegetable Quinoa Salad: Quinoa salad with spring vegetables and grilled or sautéed chicken breast.
• Avocado Chicken Salad: Chicken salad with avocado dressing, served with an apple.

Dinner

• Stir-Fry with Ginger Chicken, Asparagus, and Brown Rice: Sautéed ginger chicken with asparagus served over brown rice.
• Whole-Grain Pita Tuna Pockets: Tuna salad in whole-grain pita pockets with a side garden salad.

Snacks

• California Summer Vegetable Omelet: Omelet with summer vegetables, cottage cheese, and a matcha green mango smoothie.
• Roasted Chicken with Turmeric and Fennel: Roasted chicken with Mediterranean salad and cauliflower tabbouleh.

Day 3

Breakfast

• Greek Yogurt Parfait: Layer plain Greek yogurt with granola and mixed berries.
• Whole-Grain Toast with Almond Butter: 1 slice of whole-grain toast with almond butter.

Lunch

• Beef, Brown Rice, and Mushroom Soup: Hearty soup with lean beef, brown rice, and mushrooms. Serve with a whole-grain roll and butter.
• Side Garden Salad with Olive Oil Dressing: Mixed greens with a light olive oil dressing.

Dinner

• Scallops with Green Beans and Corn: Sautéed scallops with green beans and corn in olive oil, served with brown rice.
• Grilled Salmon Kebabs with Dill Yogurt Sauce: Grilled salmon skewers with a side of lentils.

Snacks

• Rice Crackers with Hummus: Dip rice crackers in hummus for a savory snack.
• Kiwi Slices: Enjoy slices of kiwi.

Day 4

Breakfast

• Quinoa Breakfast Bowl: Cooked quinoa topped with Greek yogurt, chia seeds, and mixed berries.
• Multigrain Toast with Grass-Fed Butter: 1 slice of multigrain toast with grass-fed butter.

Lunch

• Avocado Chicken Salad Wrap: Chicken salad mixed with avocado wrapped in a whole-grain tortilla.
• Side of Fruit: Enjoy a side of sliced peaches or grapes.

Dinner

• Stir-Fry with Ginger Chicken, Bell Peppers, and Quinoa: Sautéed ginger chicken with bell peppers served over quinoa.
• Steamed Broccoli: Steam broccoli and drizzle with olive oil and lemon juice.

Snacks

• Berry Smoothie: Blend mixed berries, Greek yogurt, and a splash of almond milk for a refreshing snack.
• Cottage Cheese with Pineapple: 1/2 cup of cottage cheese with a few pineapple chunks.

Day 5

Breakfast

• California Summer Vegetable Omelet: Omelet with summer vegetables, served with a matcha green mango smoothie.
• Whole-Grain Toast with Peanut Butter: 1 slice of whole-grain toast with natural peanut butter.

Lunch

• Roasted Beet and Feta Salad: Roasted beets, feta cheese, mixed greens, and a light vinaigrette.
• Whole-Grain Pita Tuna Pockets: Tuna salad in whole-grain pita pockets with a side garden salad.

Dinner

• Butternut Squash Grain Bowl with Grilled Chicken: Grilled chicken breast served over a bowl of butternut squash, quinoa, and kale.
• Side Garden Salad with Olive Oil Dressing: Mixed greens with a light olive oil dressing.

Snacks

• Rice Cakes with Hummus: Dip rice cakes in hummus for a savory snack.
• Apple Slices: Enjoy slices of apple.

Day 6

Breakfast

• Baked Eggs with Red Cabbage and Berries: Baked eggs with sautéed red cabbage and a side of fresh berries.
• Multigrain Toast with Almond Butter: 1 slice of multigrain toast with almond butter.

Lunch

• Grilled Chicken Salad: Grilled chicken breast over mixed greens, cucumber, cherry tomatoes, and a light vinaigrette.
• Spring Vegetable Quinoa Salad: Quinoa salad with spring vegetables and grilled or sautéed chicken breast.
• Side of Fruit: Enjoy a side of sliced oranges or grapes.

Dinner

• Grilled Salmon Kebabs with Dill Yogurt Sauce: Grilled salmon skewers with a side of lentils.
• Mediterranean Salad with Cauliflower Tabbouleh: Mediterranean salad with cauliflower tabbouleh and roasted chicken.

Snacks

• Greek Yogurt with Berries: 1 cup of Greek yogurt with a handful of fresh berries.
• Mixed Nuts: A small handful of mixed nuts.

Day 7

Breakfast

• Savory Spinach and Feta Oatmeal Bowl: Oatmeal cooked with spinach and topped with feta cheese.
• Whole-Grain Toast with Avocado: 1 slice of whole-grain toast topped with mashed avocado.

Lunch

• Lean Beef, Brown Rice, and Mushroom Soup: Hearty soup with lean beef, brown rice, and mushrooms. Serve with a whole-grain roll and butter.
• Side Garden Salad with Olive Oil Dressing: Mixed greens with a light olive oil dressing.

Dinner

• Habanero Cheese Grits with Blackened Fish: Blackened fish served with habanero cheese grits and a side garden salad.
• Scallops with Green Beans and Corn: Sautéed scallops with green beans and corn in olive oil, served with brown rice.

Snacks

• Carrot Sticks with Hummus: Dip carrot sticks in hummus.
• Banana: Enjoy 1 ripe banana.

GOLO Approved Foods List

The GOLO program emphasizes the consumption of whole, nutrient-dense foods that are low in carbohydrates and high in fiber, protein, and healthy fats.

Here’s a free GOLO food list for your GOLO shopping list:

Fruits

• Apples
• Berries (strawberries, blueberries, raspberries)
• Oranges
• Kiwi
• Grapes
• Pineapple
• Watermelon
• Peaches
• Bananas
• Grapefruits

Vegetables

• Spinach
• Kale
• Broccoli
• Cauliflower
• Bell peppers
• Tomatoes
• Cucumbers
• Carrots
• Zucchini
• Brussels sprouts
• Asparagus

Whole Grains

• Brown rice
• Oats
• Whole wheat bread
• Barley
• Buckwheat
• Quinoa
• Whole wheat pasta
• Farro
• Millet
• Amaranth

Healthy Fats

• Avocado
• Olive oil
• Coconut oil
• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Hemp seeds
• Natural peanut butter
• Sunflower seeds

Proteins

• Chicken breast
• Turkey breast
• Lean beef
• Salmon
• Tuna
• Eggs
• Greek yogurt
• Cottage cheese
• Lentils

Spices and Condiments

• Fresh herbs (such as basil, mint, sage)
• Spices (such as onion powder, turmeric, cumin, paprika)
• Black pepper
• Garlic
• Ginger
• Sea salt
• Black pepper

GOLO Foods to Avoid

The GOLO diet recommends avoiding or limiting certain types of foods to support weight loss and overall health.

Here are the foods to avoid on the GOLO diet:

• Added sugars
• Artificial sweeteners
• Baked goods
• Sugary drinks
• Refined grains (White bread, pastries)
• Processed foods (cakes, cookies, snack chips, candy, crackers, and pre-packaged meals)
• Processed meats such as sausage, hot dogs, and lunch meat
• Refined foods such as white bread
• Plant-based meat substitutes
• Chips, crackers
• Soda
• Sweetened coffee beverages
• Sports drinks
• Alcohol (Beer, wine, and cocktails)

Potential Side Effects of the GOLO Diet

The GOLO diet is generally considered safe for most people, but as with any dietary change, there are some potential side effects to be aware of.

These side effects are typically mild and should subside as your body adapts to the GOLO diet:

• Digestive issues: Some people may experience temporary digestive discomfort, such as bloating, gas, or constipation, as their body adjusts to the new diet.
• Fatigue: During the initial stages of the diet, you may feel more tired or fatigued as your body adapts to the changes.
• Headaches: Adjusting to the reduced carbohydrate intake can sometimes lead to mild headaches.
• Low Blood Sugar: For individuals with diabetes or those on medications for blood sugar control, there is a risk of hypoglycemia (low blood sugar).

GOLO Diet Tips For Effective Weight Loss

To get the most out of the GOLO diet plan, here are some tips to keep in mind:

1. Stick to the GOLO Meal Plan: Follow the GOLO 7 Day Meal Plan closely to kickstart your weight loss. As you progress, you can continue to incorporate GOLO foods and GOLO recipes into your daily routine.
2. Balance Your Macros: Each meal should contain a balance of proteins, carbohydrates, and fats to help regulate blood sugar and insulin levels.
3. Take the Release Supplement: The GOLO Release supplement is designed to help regulate insulin levels and support your body’s natural weight loss processes. Be sure to take it as directed.
4. Stay Hydrated: Drink plenty of water throughout the day to support your body’s metabolic processes and keep you feeling full.
5. Get Enough Sleep: Aim for 7-9 hours of quality sleep each night, as sleep is essential for weight loss and overall health.
6. Incorporate Regular Exercise: Combine the GOLO diet with a regular exercise routine to maximize your weight loss results.
7. Be Patient and Persistent: Sustainable weight loss takes time, so be patient with yourself and stick with the program. Remember that small, consistent changes can lead to big results.
8. Meal Timing and Frequency: Eat three balanced meals per day and avoid skipping meals as it can lead to blood sugar fluctuations and increased hunger, which may negatively impact insulin levels.
9. Eat Slowly: Eat slowly and mindfully to help recognize hunger and fullness cues, which can prevent overeating.
10. Cook at Home: Prepare meals at home using whole, minimally processed ingredients to have better control over what you eat.

Conclusion

The GOLO method offers a comprehensive and science-backed approach to weight loss that can help you achieve your goals.

By focusing on regulating insulin levels, the GOLO 7 day meal plan provides a sustainable solution that goes beyond quick fixes or fad diets.

Whether you’re looking to lose a few pounds or make a more significant change, the GOLO 7 day meal plan is a great way to kickstart your weight loss journey.

By following the GOLO 7 day meal plan and incorporating the GOLO food list and supplements, you can expect to see results quickly and set yourself up for long-term success.

Remember, weight loss is a journey, and the key to success is finding an approach that works for you.

With the GOLO diet, you have a proven and effective solution that can help you reach your goals and feel your best.

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FAQs about the GOLO Diet

Resources

1. The Relationship Between Insulin Resistance and Weight Gain
2. The Effects of a Low-Carbohydrate diet for weight loss
3. Understanding GOLO release supplement side effects

Citation

RJ, Buynak. (2019). Pilot study on the Effects of the GOLO Weight Management Program and RELEASE Supplement on Weight and Glycemic Control in Patients with Type 2 Diabetes Mellitus and Obesity. Diabetes Updates. 5. 10.15761/DU.1000125.

Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice.

The GOLO meal plan and any dietary changes should be undertaken with the guidance and supervision of a qualified healthcare provider or registered dietitian.