14-day meal plan for dieting
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
Greek yogurt
Chicken breast
Salmon
Tofu
Turkey
Eggs
Cod
Haddock
Trout
Shrimp
Turkey breast
Ground turkey
Lamb
Black beans
Cottage cheese
Blueberries
Raspberries
Apple
Banana
Grapes
Orange
Pear
Peach
Kiwi
Strawberries
Broccoli
Carrots
Brussels sprouts
Spinach
Asparagus
Cucumber
Cherry tomatoes
Avocado
Green beans
Sweet potatoes
Mushrooms
Onion
Lettuce
Bell peppers
Oatmeal
Whole grain bread
Whole grain wrap
Brown rice
Quinoa
Whole grain pancake mix
Lentils
Chickpeas
Whole grain crackers
Almonds
Walnuts
Sliced almonds
Mixed nuts
Chia seeds
Hummus
Almond butter
Almond milk
Vinaigrette dressing
Olive oil
Salsa
Tzatziki sauce
Honey
Cinnamon
Protein powder
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.
Foods to eat
- Lean Proteins: Chicken, turkey, fish, tofu, and eggs for sugar-free protein sources.
- Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and asparagus.
- Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish for satiety.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Dairy Alternatives: Unsweetened almond or coconut milk for a low-carb choice.
- Probiotic Foods: Yogurt with live cultures or fermented vegetables for gut health.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for additional nutrients.
- Herbs and Spices: Use a variety of herbs and spices to enhance flavor without added sugars.
✅ Tip
Foods not to eat
- Lean Proteins: Chicken, turkey, fish, tofu, and eggs for sugar-free protein sources.
- Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and asparagus.
- Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish for satiety.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Dairy Alternatives: Unsweetened almond or coconut milk for a low-carb choice.
- Probiotic Foods: Yogurt with live cultures or fermented vegetables for gut health.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for additional nutrients.
- Herbs and Spices: Use a variety of herbs and spices to enhance flavor without added sugars.
Join 20M+ smart shoppers worldwide
Main benefits
The 14-Day Meal Plan for Diabetics is crafted to support individuals managing diabetes over a two-week period. This plan emphasizes controlled carbohydrate intake, balanced meals, and nutrient-dense options to help regulate blood sugar levels.
By providing choices that align with diabetic dietary guidelines, the plan aims to support overall well-being and blood sugar management.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
When planning a 14-day meal plan for dieting, consider these alternatives to common ingredients to help maintain variety and nutritional balance.
- Instead of salmon, try trout for a different omega-3-rich fish option.
- Replace turkey breast with ground turkey to add versatility in recipes like burgers and meatballs.
- Opt for raspberries instead of blueberries for a change in flavor and fiber content.
- Use cinnamon to spice up oatmeal and other dishes without adding calories.
- Consider tzatziki sauce instead of hummus for a refreshing, low-calorie dip.
How to budget on this meal plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Dieting
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jan 26, 2024
- Updated on Nov 22, 2024