How to Lose Weight in 14 Days with a Meal Plan

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One of the issues for people on how to lose weight in 14 days with a meal plan is, that they don’t know where to begin. Whereas the major factor to consider when trying to lose weight is diet.

It is important to know that a meal plan can be of great benefit and can hasten the journey of weight loss because it will control and regulate the intake of your calorie while providing the actually needed nutrients.

This post brings to the surface a sample meal plan for weight loss that might be proper for consumption and it will help you as a guide to go ahead with your own plan.

We’ll also provide tables with suggested portion sizes and calorie counts to make it easier for you to plan your meals.

Moreover, it equally depends on your location. You can always contact your professional meal planner for a customized meal plan.

WK 1	Food	Calories
MON
Breakfast	Whole grain toast with almond butter and sliced banana	200
Snack	1 small apple	50
Lunch	Grilled chicken and vegetable kebabs with quinoa	400
Snack	1 small pear	50
Dinner	Baked salmon with roasted asparagus and sweet potato	500
Dessert	1 small square of dark chocolate	50

TUES
Breakfast	Greek yogurt with mixed berries and granola	200
Snack	1 medium orange	50
Lunch	Lentil soup with a side salad	350
Snack	1 medium carrot with 2 tbsp of hummus	100
Dinner	Grilled chicken breast with roasted Brussels sprouts and brown rice	450
Dessert	1 small apple	50

WED
Breakfast	Whole grain waffles with fresh fruit and low-fat yogurt	250
Snack	1 small apple	50
Lunch	Chickpea and vegetable stir-fry with brown rice	400
Snack	1 medium banana	100
Dinner	Baked tilapia with roasted sweet potatoes and steamed broccoli	450
Dessert	1 small square of dark chocolate	50

THUR
Breakfast	Overnight oats with almond milk, chia seeds, and sliced almonds	300
Snack	1 small orange	50
Lunch	Grilled chicken salad with mixed greens, cherry tomatoes, and cucumbers	400
Snack	1 medium carrot with 2 tbsp of hummus	100
Dinner	Turkey chili with a side salad	450
Dessert	1 small apple	50

FRI
Breakfast	Whole grain toast with avocado and a poached egg	250
Snack	1 small pear	50
Lunch	Turkey and cheese wrap with mixed greens	350
Snack	1 medium apple	100
Dinner	Grilled shrimp skewers with mixed vegetables and brown rice	500
Dessert	1 small square of dark chocolate	50

SAT
Breakfast	Greek yogurt with mixed berries and granola	200
Snack	1 medium banana	100
Lunch	Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette	350
Snack	1 small apple	50
Dinner	Grilled chicken breast with quinoa and roasted Brussels sprouts	450
Dessert	1 small apple	50

SUN
Breakfast	Whole grain waffles with fresh fruit and low-fat yogurt	250
Snack	1 medium orange	50
Lunch	Vegetable stir-fry with brown rice	450
Snack	1 medium carrot with 2 tbsp of hummus	100
Dinner	Turkey meatballs with tomato sauce and a side salad	500
Dessert	1 small square of dark chocolate	50


WK 2
MON
Breakfast	Scrambled eggs with spinach and whole grain toast	250
Snack	1 medium apple	100
Lunch	Grilled chicken and vegetable wrap	400
Snack	1 small container of Greek yogurt	100
Dinner	Baked salmon with quinoa and roasted asparagus	500
Dessert	1 small square of dark chocolate	50

TUES
Breakfast	Whole grain toast with almond butter and sliced banana	200
Snack	1 small pear	50
Lunch	Lentil soup with a side salad	350
Snack	1 medium carrot with 2 tbsp of hummus	100
Dinner	Grilled chicken breast with roasted Brussels sprouts and brown rice	450
Dessert	1 small apple	50

WED
Breakfast	Greek yogurt with mixed berries and granola	200
Snack	1 medium orange	50
Lunch	Chickpea and vegetable stir-fry with brown rice	400
Snack	1 medium banana	100
Dinner	Baked tilapia with roasted sweet potatoes and steamed broccoli	450
Dessert	1 small square of dark chocolate	50

THUR
Breakfast	Overnight oats with almond milk, chia seeds, and sliced almonds	300
Snack	1 small orange	50
Lunch	Grilled chicken salad with mixed greens, cherry tomatoes, and cucumbers	400
Snack	1 medium carrot with 2 tbsp of hummus	100
Dinner	Turkey chili with a side salad	450
Dessert	1 small apple	50

FRI
Breakfast	Whole grain toast with avocado and a poached egg	250
Snack	1 small pear	50
Lunch	Turkey and cheese wrap with mixed greens	350
Snack	1 medium apple	100
Dinner	Grilled shrimp skewers with mixed vegetables and brown rice	500
Dessert	1 small square of dark chocolate	50

SAT
Breakfast	Greek yogurt with mixed berries and granola	200
Snack	1 medium banana	100
Lunch	Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette	350
Snack	1 small apple	50
Dinner	Grilled chicken breast with quinoa and roasted Brussels sprouts	450
Dessert	1 small apple	50

SUN
Breakfast	Whole grain waffles with fresh fruit and low-fat yogurt	250
Snack	1 small banana	50
Lunch	Lentil soup with a side salad	350
Snack	1 medium carrot with 2 tbsp of hummus	100
Dinner	Grilled chicken breast with roasted Brussels sprouts and brown rice	450

A vital component of total wellness is healthy nutrition. Yet, meal planning may be difficult, especially when attempting to reduce weight.

Fortunately, with the right direction and tools, creating a nutritious and delicious meal plan can be a pleasurable experience.

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