14-day meal plan for dieting

Written byListonic team

Updated on 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

Chicken breast

Turkey

Turkey breast

Ground turkey

Lamb

Fish & seafood

Salmon

Cod

Haddock

Trout

Shrimp

Dairy & eggs

Greek yogurt

Cottage cheese

Eggs

Fresh grocery

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

Dry goods

Oatmeal

Brown rice

Quinoa

Whole grain bread

Whole grain wrap

Whole grain pancake mix

Lentils

Chickpeas

Whole grain crackers

Snacks & sweets

Almonds

Walnuts

Sliced almonds

Mixed nuts

Chia seeds

Hummus

Almond butter

Spices & sauces

Vinaigrette dressing

Olive oil

Salsa

Tzatziki sauce

Honey

Cinnamon

Protein powder

Plant based

Tofu

Almond milk

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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