14-day meal plan for weight loss

The 14-day meal plan for weight loss is a carefully curated program to kickstart a healthy reduction in weight. It emphasizes balanced, nutritious foods that are low in calories but high in satisfaction.

This plan is designed to help you shed pounds without feeling deprived, focusing on portion control and nutrient-rich meals. It's about smart, sustainable weight loss.

Complete meal plan

Free shopping list

Article reviewed

14-day meal plan for weight loss photo cover

Meal plan grocery list

Eggs

Chicken breast

Chicken thighs

Salmon

Turkey

Shrimp

Tofu

Cod

Cottage cheese

Lean beef

Tuna

Greek yogurt

Apples

Berries

Bananas

Oranges

Pear

Peach

Kiwi

Blueberries

Strawberries

Raspberries

Spinach

Broccoli

Avocado

Carrots

Bell peppers

Green beans

Zucchini

Cherry tomatoes

Cucumber

Asparagus

Brussels sprouts

Oatmeal

Quinoa

Brown rice

Whole grain toast

Whole grain wrap

Black beans

Whole grain bread

Lentils

Whole grain pasta

Almonds

Walnuts

Sunflower seeds

Chia seeds

Peanut butter

Granola

Almond butter

Goat cheese

Cinnamon

Olive oil

Vinaigrette

Lemon

Garlic

Hummus

Tzatziki sauce

Protein powder

Honey

Guacamole

Whole grain sandwich bread

Share this list

Meal plan overview

Embark on a journey of transformation with 14-Day Meal Plan for Weight Loss, a guide to shedding pounds healthily and effectively.

Over two weeks, this plan introduces a balanced approach to eating, featuring meals that are both nourishing and enjoyable. It's a practical route to weight loss, blending flavor with function for optimal results.

14-day meal plan for weight loss exemplary product

Foods to eat

Lean Proteins: Chicken, turkey, fish, and tofu for muscle maintenance.
Healthy Fats: Avocado, olive oil, nuts, and seeds for hormone support.
Non-Starchy Vegetables: Broccoli, cauliflower, leafy greens, and Brussels sprouts.
Omega-3 Fatty Acids: Fatty fish, flaxseeds, and chia seeds for anti-inflammatory benefits.
Calcium-Rich Foods: Dairy or dairy alternatives, leafy greens, and almonds for bone health.
Protein-Rich Snacks: Hard-boiled eggs, cheese, and nuts for satisfying snacks.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Hydration: Water, herbal teas, and infused water for overall well-being.

✅ Tip

Focus on foods high in omega-3 fatty acids, like salmon and flaxseeds, to help manage hormonal fluctuations and support heart health during menopause.

Foods not to eat

Processed Sugars: Minimize intake of processed sugars to support hormonal balance.
Highly Processed Foods: Choose whole, minimally processed foods for optimal nutrition.
Excessive Caffeine: Limit caffeine intake to manage potential symptoms.
Alcohol: Consume alcohol in moderation to support overall health.
High-Carb Snacks: Opt for low-carb snacks to manage blood sugar levels.
Salty Foods: Choose low-sodium options to support heart health.
High-Fat Dairy: Consume high-fat dairy in moderation to control calorie intake.
Spicy Foods: Minimize spicy foods if they trigger discomfort or hot flashes.

Join 20M+ smart shoppers worldwide

Main benefits

The Keto Meal Plan for Menopause is crafted to support women going through menopause through a ketogenic approach. This plan emphasizes nutrient-dense foods that align with the principles of a ketogenic diet.

By providing options that accommodate the specific nutritional needs and hormonal changes during menopause, the plan aims to support overall well-being and nutritional goals during this life stage.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Focusing on nutrient-dense, low-calorie foods helps with weight loss on a keto diet. Here are some suitable options:

Replace chicken thighs with lean beef for a different protein source.
Choose sunflower seeds instead of almonds for a low-carb snack option.
Use almond butter instead of peanut butter for a change in nut butter variety.
Consider granola for a crunchy, fiber-rich addition to yogurt or salads.
Opt for black beans instead of lentils for a different legume option.

How to budget on this meal plan

Eggs, chicken breast, and thighs are staples that can be bought in bulk. Salmon, turkey, and shrimp are often cheaper when purchased in larger quantities. Tofu, cod, and cottage cheese can be more economical in bulk. Lean beef, tuna, and Greek yogurt are also more affordable in larger sizes.

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?

Low-calorie snacks suitable for weight loss:

Carrot and cucumber sticks with hummus
Greek yogurt with berries
Apple slices with peanut butter
Air-popped popcorn
Boiled eggs
Cherry tomatoes with mozzarella balls
Cottage cheese with pineapple

What should I drink on this meal plan?

For weight loss, water is the best choice to stay hydrated without adding calories. Green tea can boost metabolism. Black coffee in moderation, without added sugar or cream, can be beneficial. Herbal teas, especially those without added sugar, are good options. Fresh vegetable juices, preferably homemade, can be nutrient-rich without added sugars.

How to get even more nutrients?

For weight loss, emphasizing protein, fiber, and healthy fats can help manage hunger and energy levels effectively. High-protein foods like lean meats, fish, and legumes aid in satiety and muscle maintenance. Fiber-rich foods such as vegetables, fruits, and whole grains keep the digestive system running smoothly and also contribute to feeling full. Incorporating healthy fats from avocados, nuts, and olive oil can increase flavor while helping to maintain a feeling of fullness.

Meal plan suggestion

14-Day Meal Plan for Weight Loss

Day 1

Breakfast: Scrambled eggs with spinach
Snack: Apple slices
Lunch: Chicken salad with mixed greens and vinaigrette
Snack: Greek yogurt with a sprinkle of cinnamon
Dinner: Grilled salmon with steamed broccoli

Calories: 1520 Fat: 86g Carbs: 63g Protein: 117g

Day 2

Breakfast: Oatmeal with a handful of berries
Snack: A banana
Lunch: Turkey and avocado wrap
Snack: Carrot sticks with hummus
Dinner: Baked chicken with quinoa and green beans

Calories: 1140 Fat: 54g Carbs: 141g Protein: 96g

Day 3

Breakfast: Greek yogurt with mixed nuts
Snack: Orange slices
Lunch: Spinach salad with grilled shrimp and olive oil dressing
Snack: Sliced bell peppers
Dinner: Vegetable stir-fry with tofu and brown rice

Calories: 1180 Fat: 72g Carbs: 98g Protein: 79g

Day 4

Breakfast: Smoothie with spinach, banana, and almond milk
Snack: A handful of almonds
Lunch: Quinoa bowl with black beans and vegetables
Snack: Cottage cheese with cucumber slices
Dinner: Lemon herb baked cod with asparagus

Calories: 1230 Fat: 55g Carbs: 119g Protein: 82g

Day 5

Breakfast: Whole grain toast with avocado
Snack: A pear
Lunch: Chicken and vegetable soup
Snack: A handful of cherry tomatoes
Dinner: Turkey meatballs with zucchini noodles

Calories: 1150 Fat: 75g Carbs: 81g Protein: 83g

Day 6

Breakfast: Scrambled eggs with tomatoes and spinach
Snack: A small bowl of mixed berries
Lunch: Lentil salad with cucumbers and feta cheese
Snack: Raw veggies with guacamole
Dinner: Grilled steak with roasted sweet potatoes and broccoli

Calories: 1270 Fat: 93g Carbs: 93g Protein: 91g

Day 7

Breakfast: Chia seed pudding with almond milk and a few berries
Snack: A small handful of walnuts
Lunch: Grilled chicken Caesar salad (no croutons)
Snack: Sliced cucumber with a tablespoon of hummus
Dinner: Baked salmon with a mixed green salad

Calories: 1290 Fat: 80g Carbs: 52g Protein: 100g

Day 8

Breakfast: Omelette with spinach and mushrooms
Snack: A small apple
Lunch: Quinoa and vegetable stuffed bell peppers
Snack: Greek yogurt with a drizzle of honey
Dinner: Grilled shrimp with garlic and lemon, served with a side of sautéed spinach

Calories: 1130 Fat: 79g Carbs: 85g Protein: 79g

Day 9

Breakfast: Smoothie with almond milk, spinach, and protein powder
Snack: A handful of sunflower seeds
Lunch: Tuna salad with mixed greens and olives
Snack: Sliced bell pepper with a tablespoon of almond butter
Dinner: Stir-fried tofu with a variety of vegetables

Calories: 1250 Fat: 74g Carbs: 65g Protein: 84g

Day 10

Breakfast: Cottage cheese with sliced peach
Snack: A handful of raspberries
Lunch: Grilled vegetable and chicken skewers
Snack: Celery sticks with peanut butter
Dinner: Beef stir-fry with broccoli and bell peppers

Calories: 1160 Fat: 69g Carbs: 63g Protein: 101g

Day 11

Breakfast: Boiled eggs with whole grain toast
Snack: A small orange
Lunch: Quinoa salad with cherry tomatoes, cucumber, and feta cheese
Snack: A handful of mixed nuts
Dinner: Lemon-garlic baked cod with a side of asparagus

Calories: 1230 Fat: 72g Carbs: 105g Protein: 68g

Day 12

Breakfast: Greek yogurt with granola and honey
Snack: A pear
Lunch: Turkey and avocado sandwich on whole grain bread
Snack: Baby carrots with tzatziki sauce
Dinner: Baked chicken thighs with roasted Brussels sprouts

Calories: 1300 Fat: 70g Carbs: 132g Protein: 106g

Day 13

Breakfast: Smoothie with almond milk, spinach, and blueberries
Snack: A small handful of strawberries
Lunch: Spinach and goat cheese salad with grilled chicken
Snack: Sliced cucumber with hummus
Dinner: Shrimp and vegetable stir-fry over brown rice

Calories: 1250 Fat: 73g Carbs: 100g Protein: 89g

Day 14

Breakfast: Oatmeal with sliced banana and almond butter
Snack: A kiwi fruit
Lunch: Lentil soup with a side of mixed greens
Snack: A hard-boiled egg
Dinner: Grilled salmon with a side of roasted sweet potatoes and green beans

Calories: 1180 Fat: 78g Carbs: 111g Protein: 68g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️ 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.