How to Lose 15 Pounds in 2 Weeks (with Meal Plan)

How to Lose 15 Pounds in 2 Weeks (with Meal Plan)

A daily deficit of 3,500 calories answers your question on how to lose 15 pounds in 2 weeks.

Losing 15 pounds translates into letting go of 6.8 kg in 15 days. The target for every week is losing 7.5 pounds equal to 3.4 kg.

The good news is that this is doable. With the right diet adjustment and exercises, you can achieve it.

The diet to be embraced in the two weeks should be extremely low in calories.

Nutritionists say that although the recommended healthier weight loss rate is 1-2 pounds a week, it is still possible to lose more and in healthy ways following the right procedure.

To lose weight drastically within a short time, reducing caloric intake creates a deficit for the body, and more calories are burnt daily.


How to Lose 15 Pounds in 2 Weeks (with Meal Plan)

Weight loss at a slow, steady pace is highly recommended.

 Losing weight slowly – 1 to 2 pounds a week – allows the body to cushion itself from health risks and stay on a healthy weight scale longer.

Rapid loss of weight puts your body at risk of developing health complications such as gallstones, muscle loss, nutritional deficiencies, low metabolism rates, among others.

While many people prefer exercising to cut the excess weight, some use a crash diet as a method on how to lose 15 pounds in 2 weeks.

A crash diet is meals with less than 800 calories a day, according to nutritionists.

The science behind the rapid weight loss explains that when caloric intake is cut, the body is forced to use glycogen to provide energy.

As the glycogen is burnt, it produces water, and the weight loss begins for the first week.


Two things come to play when it comes to losing 15 pounds in 2 weeks: the initial weight loss and the daunting task of ensuring that your stay on this path matter greatly.

The trick on how to lose 15 pounds in 2 weeks lies greatly in the foods that you take. They are low on calories.

Let’s dive in on the 2-week meal plan.


Breakfast: Toasted whole bread, orange, and tea

You can choose to take black coffee or white coffee together with toasted bread. Taking an orange is also good to start your day.

Lunch: Grilled chicken with spinach

Chicken offers protein, while spinach gives the body vitamins and fiber.

Dinner: Fish with Broccoli

Fish offers protein and a host of other nutrients needed by the body. Broccoli is rich in vitamins.


Breakfast: Apple with Coffee/tea

Light breakfast is okay. Tea/coffee with an apple starts your second day.

Lunch: Hamburger with Cauliflower

A lean hamburger is recommended to serve alongside cauliflower to provide the body with the necessary vitamins.

Dinner: Shrimp with asparagus

To sustain the body with enough proteins, shrimp is a good choice. Asparagus is a power-pack vegetable to nourish the body.


Breakfast: Tea/coffee with strawberries and melba toast

Strawberries have a sweet taste but are very low in calories. Tea gives the body the required energy and aids in how to lose 15 pounds in 2 weeks.

Lunch: Chicken with Lettuce salad

Chicken gives the body proteins, while lettuce complements in providing the body with necessary vitamins.

Dinner: Tilapia with light soup and Cauliflower

Light soup is a starter and prepares the body for a larger meal.


Breakfast: Two boiled eggs with coffee/tea

Eggs are a good choice for protein in the body. They cheer you up together with a cup of tea.

Lunch: Grilled Pork with vegetable Salad

Pork and vegetable salad goes down very well for an afternoon meal. It has protein, while vegetables have lots of vitamins.

Dinner: Light soup with roasted chicken and broccoli

Soups are packed with lots of nutrients. Chicken and broccoli provide protein and vitamins, respectively.


Breakfast: Yoghurt with melba toast and strawberries

What a sumptuous breakfast! Melba toast is downed with yogurt.

Lunch: Fried Chicken with Cauliflower

The nutrient value of cauliflower is much higher compared to other vegetables.

Dinner: Salmon with broccoli

Salmon is nutritious and contains healthy oils.


Breakfast: Tea and apple

Anti-oxidants are fully packed in this breakfast. It helps on how to lose 15 pounds in 2 weeks.

Lunch: Sirloin Steak with spinach

Sirloin steak is healthy red meat served alongside spinach.

Dinner: Tilapia with Asparagus and light soup

Healthy oils are packed in this meal courtesy of Tilapia.


Breakfast: Strawberries with Tea/coffee

Good choice for breakfast.

Lunch: Lean beef with a vegetable salad

Lean beef is a good source of proteins.

Dinner: Lettuce Salad with Salmon

Salmon accompanied by lettuce salad makes a great meal.


Breakfast: Melba toast, tea, apple              

A healthy breakfast provides the body with the energy to push through the day.

Lunch: Tilapia with spinach, light soup

Healthy oils, nutrients, and vitamins are well taken care of by the tilapia and spinach.

Dinner: Sirloin Steak with asparagus

Proteins and vitamins are all in this meal.

 DAY 9

Breakfast: Almond milk with strawberries

Almond milk is graciously healthy. A flavor of strawberries completes the breakfast.

Lunch: Lean beef with a vegetable salad

Proteins and vitamins are all on one plate.

Dinner: Salmon, asparagus, and light soup

Nutrients in the soup are good for the body, so are the oils from salmon.

DAY 10

Breakfast: Melba toast tea

Protein all packed and good energy from tea

Lunch: Celery with lean mutton

Lean mutton has a unique flavor and rich in protein. Celery is a powerhouse for nutrients.

Dinner: Grilled chicken with Cauliflower

Proteins and vitamins in your plate for your evening meal.

DAY 11

Breakfast: Kefir milk, strawberries

Kefir milk is more satisfying and rich in proteins. It is a good guide on how to lose 15 pounds in 2 weeks.

Lunch: Lean beef with lettuce salad

Lean beef gives proteins, and lettuce soothes the meal with its vitamins.

Dinner: Salmon with spinach

Great oils, protein, and vitamins for supper.

DAY 12

Breakfast: Melba toast, coffee

Melba toast has more protein, which is great for keeping the body strong.

Lunch: Shrimp with broccoli 

The perfect combination of great protein and vitamins in the middle of the day.

Dinner: Grilled Chicken, celery

A good source for protein and nutrients from vegetables.

DAY 13

Breakfast: Green tea, apple

Green tea is a great fat burner. It promotes healthy weight loss.

Lunch: Salmon with a vegetable salad

At this point, the more veggies in your bowl, the more vitamins for your body.

Dinner: Sirloin steak, steamed cabbage

For a change, take steamed cabbage with sirloin beef.

DAY 14

Breakfast: Lemon water with honey, strawberry

A great way to start the day with this easy concocted breakfast.

Lunch: Lean mutton with asparagus

A sumptuous afternoon meal with proteins and loads of vitamins.

Dinner: Shrimp with broccoli

Shrimp is high in protein and has healthy oils too. Broccoli is full of vitamins.


Losing a few pounds at first seems hard, but you know how to lose 15 pounds in 2 weeks with the right meal plan. 

All you require is a little determination and discipline. For even better results, combine this meal plan with our fat-blasting home workouts. 

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