Weight Loss
diet meal plans for weight loss

16 Diet Meal Plans For Weight Loss (From 1000 to 2500 calories)

If you are looking for healthy meal plans for weight loss, this article will show you meal plans that can help you lose weight without being hungry all the time.

Finding good meal plans is vital for anyone who wants to lose weight and keep it off. It is also important to learn how to cook healthy delicious meals.

This cookbook can teach you how to cook delicious healthy meals in minutes.

Feel free to use the meal plans below if they meet your preferences. And you don’t have to eat the meals as they are. You can make the snacks part of the main meals if you like. All that matters is the number of calories you consume per day.

Remember to use these weight loss tricks if you want to lose weight fast.

Meal Plas for Weight Loss

This article will show you free meal plans which you can use for rapid weight loss #meal #plan #weightloss #flabfix

1000 Calorie Meal Plan


1/2 cup (120g) of plain greek yogurt

1/3 cup (60g) of nutrition paste

1 cup (70g) of kale salad

60g of steamed sweet potato with guacamole

320 calories


1 fruit (74g) – Clementines

35 calories


1 medium (30g) whole wheat tortilla

Stir fried egg with tomato and collard green – (1 egg, 1 cup of collard green, 2 tsp of olive oil and 2 tomatoes)

1/2 cup (124g) of orange juice

365 calories


14g each of steamed buckwheat and brown rice

1 cup (200g) of mutton soup with ginger and angleca

Spinach salad – (250g, 1 tsp of olive oil)

1/2 (60g)apple

280 calories

Other 1000 calorie diet plans

7-Day 1000 Calorie Diet Plan

3 day 1000 calorie diet plans

1000 Calorie Diabetic Diet

ground beef and pasta

1100 Calorie Meal Plan


1 cup of cooked oatmeal

1 large grapefruit

1 cup of green tea

255 calories


1 medium size apple

80 calories


Ground beef with whole-wheat pasta and low-fat marinara sauce – (60g of ground beef, 1/2 cup of pasta and 1/2 cup of marinara sauce)

2 cups of tossed mixed salad with 2 tsp of olive oil

Slice of avocado (25g)

400 calories


3 whole-wheat crackers

42 calories


170g of roasted turkey breast, without skin

2 cups of steamed green beans

1 cup of green tea

330 calories

Other 1100 calorie diet plans

2-Day 1100 Calorie Diet 

1100 Calorie Diet Plan


scrambled eggs

1200 Calorie Meal Plan


3 scrambled egg whites

Sliced 1/2 raw red pepper

1 cup of coffee or green tea

83 calories


1 medium Apple

80 calories


390g of Tuscan chicken salad

353 calories


1/2 cup of black beans

2 medium whole-wheat tortillas

1 cup of shredded lettuce

1 cup of sliced avocado

1/2 cup of salsa

1/2 cup of feta cheese

699 calories

Other 1200 calorie meal plan

3-day 1200 calorie diet plan

7-Day, 1200-Calorie Meal Plan

1200 Calorie Indian Meal Plan


grilled fish

1300 Calorie Meal Plan


2 blueberry pancakes (use low sugar syrup)

1 cup of green tea or coffee

300 calories


1 cup of skim milk

1 fresh peach

130 calories


1 cup of lean chili with 3 tsp of fat free cheese, chopped onions, and a serving of whole grain crackers.

1 cup of reduced fat milk or yogurt.

400 calories


1 cup of fresh blueberries

70 calories


200g of salmon cooked with dry heat

1/2 cup of steamed wild rice

1 (140g) cup of boiled carrots

Other 1300 calorie diet plans

1300 Calorie Diet Plan – 7 Days

Jillian Michaels 1300 calorie diet plan

1300 Calorie Diet Plan for Losing 20 Pounds in 6 Weeks

green peas

1400 Calorie Meal Plan


1 slice wheat toast

1/2 cup of oatmeal

1 tbsp of no-sugar jam

3/4 cup of blueberries

1 cup of fat-free yogurt


20g of pretzels

1 cup of milk


1 slice of wheat bread

55g of sliced turkey

2 cups of lettuce

1 pickle

1 cup of cherry tomatoes

1 tbsp of fat reduced mayonnaise

1 cup of sliced cantaloupe


1/2 cup of corn

1 small dinner roll

1 tbsp of margarine

1 cup of green beans

3 ounces of grilled steak

2 pecans

3/4 cup of pineapples

Other 1400 calorie diet plans

5-Day 1400 calorie meal plan

1400 Calorie Fat Loss Diet

7-Day 1400 Calorie Diet Plan

tuna and brown rice

1500 Calorie Meal Plan


1/2 Grapefruit

1 hard-boiled egg

1 slice of whole wheat toast

5g of butter

242 calories


30g of chicken breast (skinless)

1 small apple

64g of pita bread

273 calories


Lettuce salad, radish, onion

2 tbsp of Italian dressing (low fat)

1 whole bread slice


85g (3 oz) of hamburger, lean 5% fat

1 medium size peach

276 calories


43g of roasted turkey breast

1 piece of whole wheat

11 almonds

1 carrot

239 calories


Grilled salmon

1 boiled potato

5g of butter

1 cup of asparagus

Other 1500 calorie diet plan

5-Day 1500 Calorie Diet

28-Day 1500 Calorie Diabetes Meal Plan

1500 Calorie Diet Plan

sweet potatoes

1600 Calorie Meal Plan


1 cup of milk

2 medium baked sweet potatoes

1 cup of coffee

300 calories


1 medium size apple

80 calories


1 slice of whole wheat bread

90g of roasted beef with mayo

1/4 slice (50g) of avocado

429 calories


1 banana

105 calories


4 ounces (113g) of cooked tuna

1 cup of steamed brown rice

1 spear of broccoli

1 small salad with 2 tomatoes, onion

1 tbsp of island-reduced cal. Kraft

670 calories

Other 1600 calorie diet plans

1600 Calorie Low Fat Diet

7-Day 1600 calorie diets

1600 Calorie Week 5 Recipe Meal Plan


1700 Calorie Meal Plan


2 slices of whole-wheat bread

1 tbsp of peanut butter

1 medium banana

1 kiwi fruit

350 calories


1 banana dipped in 20g of dark chocolate

230 calories


15cm of piece of French bread with 2 slices of lean ham

1 tossed salad

1 cup of plain yogurt

450 calories


2 pieces of beef jerky

164 calories


I cup of chopped chicken breast (without skin)

1 jacket potato

1 tossed salad

500 calories

Other 1700 calorie diet plans

1700 calorie meal plan

1700 Calorie Bodybuilding Diet Meal Plan

1700 Calorie Diet Menu


1800 Calorie Meal Plan


2 poached eggs

2 pieces of toast

2 tbsp of butter

1 cup of mixed berries

470 calories


1 apple (sliced)

15g of sharp cheddar cheese

150 calories


3 ounces (85g) of tuna

1 tbsp of light mayonnaise

1 carrot stick

1 cup of orange juice

480 calories


6 whole wheat crackers

2 tbsp of hummus

160 calories


Marinated grilled shrimp

1 cup of steamed broccoli

1 cup of brown rice

533 calories

Other 1800 calorie diet plan

4-Day 1800 Calorie Diet Plan

28-Day 1800 Heart-Healthy Meal Plan

3 – 1,800 Calorie Diet Plans


deli turkey

1900 Calorie Meal Plan


2 large scrambled eggs

1 tbsp of grated cheddar cheese

2 slice of whole wheat bread

1 cup of blueberries

1 pat of butter

527 calories


1 cup of low fat yogurt

1 fruit

250 calories


2 slices of whole wheat bread

113g (4oz) of turkey deli meat

23g (1oz) of shredded lettuce

5 cherry tomatoes

1 cup of homemade coleslaw

1 medium apple

523 calories


1tbsp of almond butter

2 tbsp of low fat cream cheese

2 slices of whole crispbread

171 calories


113g (4 oz) of cooked salmon

1/2 steamed cup of carrots

1/2 steamed cup of peas

1 medium backed red potato

1 pat butter

484 calories

Other 1900 calorie meal plan

1,900-Calorie Diet

Free 1900 Calorie Diet Menu

1-day 1900 calorie diet

mixed veggies 

2000 Calorie Meal Plan


Omelette with 7 eggs whites and 1 whole egg

1/2 cup of uncooked oats


1 slice of whole wheat bread

1 tbsp of peanut butter

10 blueberries


4 ounces of chicken

1 cup of brown rice

3 cups of mixed vegetables


4 ounces of chicken

6 ounces of sweet potatoes

1tbsp of olive oil

1 cup of broccoli


5 ounces of any white fish

1/3 cup of brown rice

1 cup of steamed vegetables

Post workout

Protein shake and 1 apple

Other 2000 calorie diet plans

2000 Calorie Diet Plan – 6 meals a day

7-Day DASH Meal Planner 2000 calories (pdf)

3 Samples of 2,000 Calorie Diet Plans

grilled chicken

2100 Calorie Meal Plan


1 cup of blueberries

2 scoops of protein powder

1 ounce (23g) of chia seeds

3 cups of spinach

1 cup of unsweetened almond milk

1 whole wheat crackers

1 cup of fruit juice

597 calories


1 cup of sliced cucumber

2 hard-boiled eggs

8 large ripe olives

1 medium-size pear

288 calories


6 ounces of turkey breast slices

1 cup of lettuce

1/2 cup of sliced avocado

1/2 tbsp of Dijon mustard

2 slices of bread

1 apple

3 tomato slices

536 calories


1/2 ounce of almonds

1 cup of sliced cucumber

4 tbsp of hummus

5 celery sticks

251 calories


1 patty of ground beef

1 tbsp of Dijon mustard

1 piece of grilled mushroom

1 large salad with tomatoes and onions

1 tbsp of vinegar

1 cup of baked yam

437 calories

Other 2100 calorie diet plans

2100 Calorie Diet For Teens

P90X 2100 Calorie Diet

2100 Calorie Diet Menu

2200 calorie meal

2200 Calorie Meal Plan


1 cup of strawberries

1 cup non-fat cottage cheese – sprinkled with cinnamon

1 slice whole grain toast

3 ounces (85g) sliced turkey breast


1 cup of non-fat vanilla yogurt


Leafy green (lettuce or spinach), any amount

2 cups (160g) chopped veggies (tomato, pepper, carrot)

6 ounces (160g) of grilled chicken breast

2 tbsp (30g) salad dressing

1 tangerine


30g of soy nuts

Carrot and celery sticks


200g of grilled salmon

2 cups (160g) steamed green beans

1 cup (300g) of brown rice

Large leafy green salad

1/4 medium avocado

2 tbsp of salad dressing


1 orange

Other 2200 calorie diet plans

2200 Calorie Week 5 Convenience Meal Plan

3-day menus for a 2200 calorie diet

Diabetic-Friendly 2200-Calorie Meal Plan

2300 calorie meal

2300 Calorie Meal Plan


2 eggs

170g of beef steak

1 ¼ cup of mixed fruit salad

500 calories


1 tbsp of almond butter

2 each celery stalk

1 cup of fruit salad


277g of chicken with skin

1/2 cup of peas

2 cups of broccoli

750 calories


1 cup of orange juice

1 apple


170g of salmon

1 cup of potatoes

2 cups of leafy greens

750 calories

Other 2300 calorie diet plans

2300 Calorie Diet Plan For Metabolism

What 2300 Calories A Day Looks Like

8-Day 2300 Calorie Diet


2400 calorie meal

2400 Calorie Meal Plan


1 cup of strawberries

1 cup of milk

1 muffin

2 tbsp of margarine spread


1 kiwi fruit

1 cup of green tea


2 cups of tossed salad

2 tbsp of salad dressing

94g of frozen corn

10 tortilla chips

1/2 cup of low salt salsa

150g of chicken breast with skin

1 cup of fruit juice


1 banana

1 ounce (28g) of melted dark chocolate


1 ½ servings of veggie volley bowl

1 slice of bran bread

1 tbsp of margarine spread

1 cup of apple juice


1 cup of blueberries

2 tbsp of light cream topping

1 cup of milk

Other 2400 calorie diet plan

2400 Calorie Diabetic Diet

2400 calorie Weight Gain Diet Plan

7-Day 2400 Fat Loss Meal Plan

2500 calorie meal

2500 Calorie Meal Plan


5 egg whites

2 slices of cheese

2/3 cup of oatmeal

1 medium banana

435 calories


170g of chicken breast without skin

3/4 cup of white/ brown rice

1 cup of vegetables

1 tbsp of extra virgin olive oil

403 calories


170g of sliced deli turkey

2 slices of cheese

1 piece of bread

2 slices of tomato, lettuce

1 tbsp of fat free mayo

1 cup of strawberries

408 calories


113g of steak

85g of baked yam

1/2 cup of steamed broccoli

1/2 slice of bread

424 calories


170g of chicken breast

1 baked potato

1 tbsp of sour cream

1/2 cup of steamed broccoli

410 calories


1 9 inch tortilla

170g of grilled chicken breast

2 slices of fat free cheese

2 tbsp of salsa

1 cup of diced green pepper

421 calories

Other 2500 calorie diet plans

3-Day 2,500 Calorie Diet Plans

2500 Calorie Plan for Men

2500 Calorie Meal Plan

Final word

Using these meal plans will make it easier to stick to healthy eating habits. But remember that nothing beats a customized meal plan. So use these meal plans as a guide to design your own meal plan.

I’d love to know if you found any of these meal plans helpful. Leave a comment below.

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  1. Scoopify

    September 1, 2016 at 7:23 am

    Hello! I just would like to give a huge thumbs up for the wonderful info you have here .
    Keep Posting

    • Brian Syuki

      September 1, 2016 at 5:21 pm

      Thank you! I’m happy you found the post helpful.