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Meal plans

14-day meal plan for dieting

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Listonic team

Nov 22, 2024

The 14-day meal plan for dieting is designed to jumpstart a healthier eating routine. It focuses on calorie control, balanced nutrition, and portion sizes to promote effective and sustainable weight loss.

This plan provides a structured approach to dieting, combining a variety of flavors and ingredients for a satisfying dietary experience. It’s about losing weight without losing the joy of eating.

Meal plan grocery list

Meats

Fish & seafood

Dairy & eggs

Fresh grocery

Dry goods

Snacks & sweets

Spices & sauces

Plant based

Meal plan overview

Introducing 14-Day Meal Plan for Dieting, a comprehensive guide to mindful eating for weight loss.

Across two weeks, experience a diverse range of meals thoughtfully designed to aid in weight reduction while ensuring culinary enjoyment. This plan is your ally in achieving dieting goals, providing a balanced, flavorful journey to a healthier you.

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Foods to eat

  • Lean Proteins: Chicken, turkey, fish, lean beef, and eggs for muscle preservation.

  • Non-Starchy Vegetables: Broccoli, cauliflower, spinach, and asparagus for fiber and nutrients.

  • Healthy Fats: Avocado, olive oil, nuts, and seeds for satiety.

  • Low-Carb Fruits: Berries, melons, and apples for a sweet treat in moderation.

  • Whole Grains: Quinoa, brown rice, and oats for sustained energy in controlled portions.

  • Low-Fat Dairy: Greek yogurt, skim milk, and low-fat cheese for calcium.

  • Water and Herbal Teas: Stay hydrated with water and enjoy herbal teas without added sugars.

  • Herbs and Spices: Flavor meals with herbs and spices instead of high-calorie sauces.

✅Tip

Add a daily serving of nuts or seeds, which are calorie-dense but provide satiety and essential nutrients, making them a smart choice for controlled portion dieting.

Foods not to eat

  • Processed Snacks: Limit intake of processed snacks high in sugars and unhealthy fats.

  • Sugary Beverages: Choose water or unsweetened beverages over sugary drinks.

  • High-Calorie Sauces: Opt for lighter dressings and sauces to reduce calorie intake.

  • Excessive Salt: Control salt intake and use herbs for flavoring.

  • Fried Foods: Choose baked, grilled, or steamed options over fried foods.

  • High-Sugar Desserts: Opt for healthier dessert alternatives with natural sweetness.

  • White Bread and Pasta: Choose whole-grain options for added fiber and nutrients.

  • Alcohol: Consume alcohol in moderation, considering its impact on calorie intake.

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Main benefits

The 14-Day Meal Plan for Dieting is designed to support individuals in their dieting goals over a two-week period. This plan emphasizes portion control, a balance of macronutrients, and nutrient-dense foods to create a calorie deficit. By providing satisfying and nutritious options, the plan aims to support healthy and sustainable weight loss over the course of 14 days.

Recommended nutrient breakdown

Protein: 14%

Fat: 42%

Carbs: 42%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Greek yogurt, chicken breast, and salmon are staples that can be bought in bulk. Tofu, turkey, and eggs offer variety and are often cheaper when purchased in larger quantities. Cod and haddock can be more cost-effective when bought in bulk. For fruits like blueberries and raspberries, opt for seasonal or frozen varieties. Whole grain and brown rice are more affordable in larger sizes.

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Extra tips

Calorie-conscious snacks for dieting:

  • Vegetable soup
  • Rice cakes with low-fat cream cheese
  • Apple with a handful of almonds
  • Berries with Greek yogurt
  • Edamame
  • Cucumber slices with hummus
  • Boiled egg whites

While dieting, water is your best friend for staying hydrated and feeling full. Green tea can help with metabolism. Herbal teas can provide a comforting, low-calorie beverage option. Black coffee, when consumed in moderation, can be a good choice. For a treat, fresh fruit smoothies, without added sugar, can be satisfying.

When dieting, the focus should be on nutrient density. Opt for lean proteins to support metabolism and muscle repair. Fiber, found abundantly in vegetables and some fruits, aids digestion and helps control hunger. Healthy fats are essential for nutrient absorption and can keep you feeling satisfied; consider sources like avocados and nuts. Such strategic food choices can help maintain a nutritional balance, even with reduced calorie intake.

Meal plan suggestion

Day 1

  • Breakfast:Greek yogurt with berries and a sprinkle of chia seeds
  • Snack:Apple slices
  • Lunch:Grilled chicken salad with mixed greens and vinaigrette
  • Snack:Carrot sticks
  • Dinner:Baked salmon with steamed broccoli and quinoa
  • Calories🔥: 1080
    Fat💧: 32g
    Carbs🌾: 102g
    Protein🥩: 91g

Day 2

  • Breakfast:Oatmeal with sliced banana and almonds
  • Snack:A handful of grapes
  • Lunch:Turkey and avocado sandwich on whole grain bread
  • Snack:Cucumber slices with hummus
  • Dinner:Stir-fried tofu with mixed vegetables
  • Calories🔥: 1160
    Fat💧: 42g
    Carbs🌾: 135g
    Protein🥩: 54g

Day 3

  • Breakfast:Smoothie with spinach, banana, and almond milk
  • Snack:Orange
  • Lunch:Quinoa salad with cherry tomatoes, cucumber, and feta cheese
  • Snack:Greek yogurt
  • Dinner:Grilled chicken breast with a side of roasted Brussels sprouts
  • Calories🔥: 1150
    Fat💧: 50g
    Carbs🌾: 115g
    Protein🥩: 83g

Day 4

  • Breakfast:Whole grain toast with avocado
  • Snack:A pear
  • Lunch:Lentil soup with a side of mixed greens
  • Snack:Baby carrots
  • Dinner:Baked cod with asparagus and brown rice
  • Calories🔥: 1060
    Fat💧: 37g
    Carbs🌾: 139g
    Protein🥩: 81g

Day 5

  • Breakfast:Scrambled eggs with spinach and mushrooms
  • Snack:A small banana
  • Lunch:Turkey salad with mixed greens and olive oil dressing
  • Snack:Sliced bell peppers
  • Dinner:Vegetable stir-fry with brown rice
  • Calories🔥: 1080
    Fat💧: 55g
    Carbs🌾: 97g
    Protein🥩: 68g

Day 6

  • Breakfast:Greek yogurt with granola and a drizzle of honey
  • Snack:A handful of almonds
  • Lunch:Grilled fish taco with cabbage slaw
  • Snack:Apple slices
  • Dinner:Chicken kebab with quinoa and mixed vegetables
  • Calories🔥: 1290
    Fat💧: 59g
    Carbs🌾: 111g
    Protein🥩: 93g

Day 7

  • Breakfast:Omelet with tomatoes, onions, and feta cheese
  • Snack:A kiwi fruit
  • Lunch:Spinach and goat cheese salad with grilled chicken
  • Snack:Cottage cheese with cucumber slices
  • Dinner:Baked trout with a side of green beans and sweet potatoes
  • Calories🔥: 1210
    Fat💧: 54g
    Carbs🌾: 70g
    Protein🥩: 93g

Day 8

  • Breakfast:Smoothie with almond milk, spinach, and a scoop of protein powder
  • Snack:Orange slices
  • Lunch:Quinoa and black bean bowl with avocado and salsa
  • Snack:Sliced cucumber and cherry tomatoes
  • Dinner:Grilled lamb with a side of Mediterranean salad
  • Calories🔥: 1220
    Fat💧: 58g
    Carbs🌾: 108g
    Protein🥩: 68g

Day 9

  • Breakfast:Whole grain toast with avocado and a poached egg
  • Snack:A small apple
  • Lunch:Chicken Caesar salad (no croutons) with homemade dressing
  • Snack:Greek yogurt with a sprinkle of cinnamon
  • Dinner:Shrimp and vegetable curry over cauliflower rice
  • Calories🔥: 1200
    Fat💧: 63g
    Carbs🌾: 93g
    Protein🥩: 83g

Day 10

  • Breakfast:Scrambled eggs with spinach and whole grain toast
  • Snack:A handful of berries
  • Lunch:Vegetable and chickpea salad with olive oil dressing
  • Snack:Sliced cucumber and carrots with tzatziki sauce
  • Dinner:Baked lemon-garlic chicken with a side of roasted vegetables
  • Calories🔥: 1150
    Fat💧: 47g
    Carbs🌾: 98g
    Protein🥩: 91g

Day 11

  • Breakfast:Oatmeal with a spoonful of almond butter and sliced strawberries
  • Snack:A peach
  • Lunch:Grilled turkey burger with a side salad
  • Snack:A handful of almonds
  • Dinner:Stir-fried shrimp with broccoli and brown rice
  • Calories🔥: 1280
    Fat💧: 61g
    Carbs🌾: 106g
    Protein🥩: 84g

Day 12

  • Breakfast:Greek yogurt with mixed nuts and honey
  • Snack:A small orange
  • Lunch:Quinoa bowl with grilled vegetables and feta cheese
  • Snack:Carrot sticks with hummus
  • Dinner:Baked cod with a side of asparagus and a quinoa salad
  • Calories🔥: 1310
    Fat💧: 67g
    Carbs🌾: 110g
    Protein🥩: 78g

Day 13

  • Breakfast:Smoothie with spinach, almond milk, banana, and a scoop of protein powder
  • Snack:A kiwi fruit
  • Lunch:Chicken salad with mixed greens and olive oil dressing
  • Snack:A handful of cherry tomatoes
  • Dinner:Grilled steak with a side of roasted Brussels sprouts and sweet potato
  • Calories🔥: 1180
    Fat💧: 73g
    Carbs🌾: 83g
    Protein🥩: 80g

Day 14

  • Breakfast:Whole grain pancakes with a side of fresh berries
  • Snack:A small apple
  • Lunch:Turkey and avocado wrap with lettuce and tomato
  • Snack:Greek yogurt with sliced almonds
  • Dinner:Baked salmon with a side of mixed vegetables
  • Calories🔥: 1280
    Fat💧: 61g
    Carbs🌾: 110g
    Protein🥩: 84g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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