14-day meal plan for models

Written byListonic team

Updated on Oct 1, 2024

Achieve your desired physique and maintain your energy with the 14-Day Meal Plan for Models. This plan ensures you get the right nutrients to keep you looking and feeling your best. Enjoy meals that support your health and beauty goals without compromising on taste.

Meal plan grocery list

Fish & seafood

Salmon

Fresh grocery

Spinach

Kale

Arugula

Romaine lettuce

Lemon

Oranges

Strawberries

Blueberries

Raspberries

Cucumber

Bell peppers

Cherry tomatoes

Carrots

Broccoli

Cauliflower

Sweet potatoes

Dairy & eggs

Greek yogurt

Plant based

Almond milk

Tofu

Chickpeas

Lentils

Almonds

Walnuts

Avocados

Dry goods

Quinoa

Brown rice

Oats

Chia seeds

Spices & sauces

Olive oil

Meal plan overview

Stay runway-ready with the 14-Day Meal Plan for Models. This plan offers a diverse selection of low-calorie, nutrient-dense meals to keep you looking and feeling your best. Savor dishes like poached salmon, mixed greens with citrus vinaigrette, and fresh fruit parfaits that enhance your natural glow.

Each day provides balanced meals that are easy to prepare and tailored to maintain your energy levels and appearance. This plan ensures you stay on track with your nutrition goals, supporting a healthy and vibrant lifestyle ideal for modeling.

14-day meal plan for models exemplary product

Foods to eat

Low-Calorie Density Foods: Emphasize vegetables, fruits, and whole grains that provide nutrients without too many calories.
High-Quality Proteins: Include lean meats, fish, and legumes to maintain muscle tone and satiety.
Healthy Snacking: Opt for snacks like Greek yogurt, nuts, and chopped vegetables to manage hunger between meals.
Hydrating Foods: Consume cucumbers, celery, and melons to keep skin hydrated and clear.
Controlled Portions: Monitor portion sizes to maintain a balanced caloric intake for weight management.

✅Tip

Include a variety of colorful vegetables in your meals to ensure you're getting a wide range of vitamins and minerals for overall health.

Foods not to eat

Refined Carbohydrates: Stay away from white bread, pasta, and pastries which offer little nutritional value and contribute to weight gain.
High-Fat Foods: Limit intake of fried foods and high-fat dairy products that can affect body composition and skin health.

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Main benefits

Adopting a 14-day meal plan for models provides a comprehensive approach to achieving and maintaining a model-ready physique. Over two weeks, this plan balances macronutrients to support muscle tone and fat loss while ensuring adequate energy for demanding schedules. It includes a variety of low-glycemic index foods that help stabilize blood sugar levels and reduce bloating. The plan also integrates nutrient-rich superfoods that enhance skin health, promoting a radiant complexion. Following this structured meal plan helps in establishing healthy eating habits that can be sustained long-term.

Recommended nutrient breakdown

Protein: 25%

Fat: 25%

Carbs: 40%

Fiber: 5%

Other: 5%

How to budget on this meal plan

A 14-day meal plan for models can stay within budget by planning meals around affordable, nutrient-dense foods like brown rice, legumes, and leafy greens. Rotating protein sources, such as canned fish, beans, and turkey, can help manage costs while providing necessary nutrition. Preparing large batches of soups and stews and freezing portions can save time and money, ensuring you have healthy meals on hand. Shopping for fruits and vegetables at local markets can be more economical and ensure freshness. Making homemade snacks like trail mix or yogurt with honey and nuts can provide healthy, budget-friendly alternatives to store-bought items.

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Packed with vitamins, minerals, and antioxidants:

blackberries

apples

chia seeds

Extra tips

Here are some healthy snacks that complement a model's diet:

Apple slices paired with almond butter
Carrot sticks served with hummus
Greek yogurt topped with honey and berries
A mix of nuts and seeds
Whole grain crackers topped with avocado
Fruit smoothie blended with spinach and almond milk
Edamame with a sprinkle of sea salt

Suitable drinks for a model's diet include water infused with lemon or cucumber, green tea for its antioxidant benefits, and smoothies made with fruits and vegetables for added nutrients. Herbal teas like chamomile or peppermint can help with digestion and relaxation. Steer clear of sugary beverages and concentrate on hydrating, nutrient-dense options.

Models should emphasize nutrient-dense, low-calorie foods that enhance skin health and overall wellness. Opt for lean proteins such as chicken, fish, and tofu, flavored with herbs and spices. Include a variety of vibrant vegetables like bell peppers, spinach, and carrots to get essential vitamins and minerals. Whole grains like quinoa and brown rice provide fiber and long-lasting energy. Healthy fats from avocados, nuts, and seeds are essential. Complete your meals with fresh fruit like berries or an apple for natural sweetness and extra nutrients. This plan promotes balanced nutrition and helps maintain a lean body.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries, raspberries, and chia seeds
Lunch:Quinoa salad with cherry tomatoes, cucumbers, bell peppers, and olive oil dressing
Dinner:Grilled salmon with steamed broccoli and a side of sweet potatoes
Snack:Hummus with carrot sticks

Day 2

Breakfast:Oatmeal made with almond milk, topped with strawberries and almonds
Lunch:Romaine lettuce wrap with turkey breast, avocado, and sliced cucumbers
Dinner:Baked chicken breast with roasted cauliflower and a spinach salad
Snack:Greek yogurt with walnuts

Day 3

Breakfast:Smoothie with spinach, kale, banana, almond milk, and flaxseeds
Lunch:Chickpea salad with arugula, cherry tomatoes, and olive oil dressing
Dinner:Grilled turkey breast with quinoa and sautéed bell peppers
Snack:Avocado slices with lemon squeeze

Day 4

Breakfast:Chia pudding made with almond milk and topped with blueberries
Lunch:Lentil soup with carrots, tomatoes, and spinach
Dinner:Tofu stir fry with broccoli, cauliflower, and soy sauce
Snack:Cucumber slices with hummus

Day 5

Breakfast:Oatmeal pancakes topped with raspberries and a drizzle of honey
Lunch:Spinach and kale salad with grilled chicken, avocado, and lemon dressing
Dinner:Baked salmon with roasted sweet potatoes and steamed kale
Snack:Walnuts and a handful of strawberries

Day 6

Breakfast:Greek yogurt with sliced oranges and chia seeds
Lunch:Quinoa bowl with chickpeas, cucumber, and cherry tomatoes
Dinner:Grilled turkey breast with a side of arugula salad and sliced avocados
Snack:Almond milk and blueberry smoothie

Day 7

Breakfast:Almond and walnut oatmeal with sliced bananas
Lunch:Tofu and vegetable stir-fry with brown rice
Dinner:Chicken breast with steamed broccoli and carrots
Snack:Hummus with sliced bell peppers

Day 8

Breakfast:Greek yogurt parfait with layers of raspberries, blueberries, and almonds
Lunch:Spinach and romaine salad with grilled salmon and avocado
Dinner:Turkey breast with roasted brussels sprouts and quinoa
Snack:Carrot sticks and walnut halves

Day 9

Breakfast:Chia pudding with almond milk and mixed berries
Lunch:Lentil and chickpea salad with cucumbers and tomatoes
Dinner:Tofu baked with bell peppers and cauliflower
Snack:Sliced cucumber with a sprinkle of lemon and salt

Day 10

Breakfast:Oatmeal with sliced strawberries and a spoonful of Greek yogurt
Lunch:Chicken breast over kale and romaine salad with orange slices
Dinner:Grilled salmon with asparagus and a side of quinoa
Snack:Greek yogurt with walnuts

Day 11

Breakfast:Smoothie with spinach, almond milk, and frozen blueberries
Lunch:Quinoa and roasted vegetable bowl with olive oil
Dinner:Baked chicken with mixed greens and cherry tomatoes
Snack:Almonds and fresh raspberries

Day 12

Breakfast:Greek yogurt with a sprinkle of chia seeds and fresh fruit
Lunch:Romaine and arugula salad with sliced turkey breast and avocado
Dinner:Stir-fried tofu with broccoli, carrots, and brown rice
Snack:Hummus with raw veggie sticks

Day 13

Breakfast:Oatmeal with a topping of blueberries, walnuts, and a dash of cinnamon
Lunch:Lentil soup with spinach and a side of whole-grain bread
Dinner:Grilled turkey with a side salad of kale, cherry tomatoes, and cucumbers
Snack:Sliced bell peppers with Greek yogurt

Day 14

Breakfast:Smoothie bowl with strawberries, raspberries, and a sprinkle of chia seeds
Lunch:Chicken salad with mixed greens, avocado, and olive oil dressing
Dinner:Baked tofu with quinoa and steamed vegetables
Snack:A handful of almonds and a few orange slices

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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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