14-day meal plan for weight loss
Listonic team
Updated on Nov 22, 2024
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.
Meal plan grocery list
Meats
Chicken breast
Chicken thighs
Turkey
Lean beef
Fish & seafood
Salmon
Shrimp
Cod
Tuna
Dairy & eggs
Eggs
Cottage cheese
Greek yogurt
Goat cheese
Fresh grocery
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
Dry goods
Oatmeal
Quinoa
Brown rice
Black beans
Lentils
Whole grain pasta
Bakery
Whole grain toast
Whole grain wrap
Whole grain bread
Whole grain sandwich bread
Snacks & sweets
Almonds
Walnuts
Sunflower seeds
Chia seeds
Peanut butter
Granola
Almond butter
Honey
Guacamole
Spices & sauces
Cinnamon
Olive oil
Vinaigrette
Lemon
Garlic
Hummus
Tzatziki sauce
Protein powder
Plant based
Tofu
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.
Foods to eat
Lean Proteins: Chicken, turkey, beef, fish, and eggs for muscle maintenance.
Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish for satiety.
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and asparagus.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Dairy Products: Cheese, full-fat yogurt, and cream for calcium and flavor.
Protein Shakes: Keto-friendly protein shakes for post-workout recovery.
Eggs: Omega-3 enriched or pastured eggs for additional nutrients.
Coffee: Black coffee or coffee with keto-friendly additives for energy.
✅Tip
Foods not to eat
Processed Meats with Additives: Choose fresh, unprocessed meats for optimal health.
Sugary Snacks: Opt for low-carb snacks to support weight management.
High-Carb Beverages: Choose water, unsweetened tea, or coffee over sugary drinks.
Excessive Alcohol: Consume alcohol in moderation to support overall health.
High-Sugar Sauces: Opt for keto-friendly sauces and dressings.
Grains and Bread: Substitute with keto-friendly alternatives in meals.
Sweetened Yogurts: Choose plain, full-fat yogurt to avoid added sugars.
High-Carb Fruits: Limit intake of high-carb fruits to stay in ketosis.
Main benefits
The 14-Day Meal Plan for Weight Loss is designed to support individuals in their weight loss journey 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: 12%
Fat: 49%
Carbs: 37%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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🔥: 1520Fat💧: 86gCarbs🌾: 63gProtein🥩: 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🔥: 1140Fat💧: 54gCarbs🌾: 141gProtein🥩: 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🔥: 1180Fat💧: 72gCarbs🌾: 98gProtein🥩: 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🔥: 1230Fat💧: 55gCarbs🌾: 119gProtein🥩: 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🔥: 1150Fat💧: 75gCarbs🌾: 81gProtein🥩: 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🔥: 1270Fat💧: 93gCarbs🌾: 93gProtein🥩: 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🔥: 1290Fat💧: 80gCarbs🌾: 52gProtein🥩: 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🔥: 1130Fat💧: 79gCarbs🌾: 85gProtein🥩: 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🔥: 1250Fat💧: 74gCarbs🌾: 65gProtein🥩: 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🔥: 1160Fat💧: 69gCarbs🌾: 63gProtein🥩: 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🔥: 1230Fat💧: 72gCarbs🌾: 105gProtein🥩: 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🔥: 1300Fat💧: 70gCarbs🌾: 132gProtein🥩: 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🔥: 1250Fat💧: 73gCarbs🌾: 100gProtein🥩: 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🔥: 1180Fat💧: 78gCarbs🌾: 111gProtein🥩: 68g
Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️Keep in mind
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