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14-Day Low-Calorie Meal Plan: Perfect Diet!

The low-calorie diet method is one of the most popular diet methods today. There are many ways to eat low calories, from a “liquid” diet to a cauliflower diet or restricting calories. Challenge yourself with our 14-day low-calorie meal plan.

diet meal dish

About Low-Calorie Meal Plan

1. What is the low-calorie eating method?

The low-calorie diet approach is one in which the dieters eat fewer calories than they burn on a daily basis. The recipe is very simple; fewer calories consumed than calories consumed results in weight loss. This approach requires careful calculation of calories consumed and calories burned during daily activities.

 

2. What is a healthy low-calorie diet?

A healthy low-calorie meal should have a balance of carbs/fat/protein and fiber along with vitamins. One of the most effective ways is to design your meal as suggested in the food pyramid. In it, you are encouraged to eat a large portion of fruits and vegetables, and a few calories from sugary and fatty foods. Lean protein (lean protein) such as fish, beans, lean meats, and low-fat/low-fat dairy products are considered beneficial sources of protein.

An example of a daily low-calorie meal

  • Breakfast: half a cup of cooked oats (150 calories), 3/4 cup blueberries (blueberries – 50 calories), and 1/2 cup of milk (filtered fat) (50 calories). 250 calories in total
  • Lunch: 2 cups of mixed greens, 1 cup cooked vegetables (eg green beans, carrots), 100g chicken breast or protein with 1 teaspoon of salad dressing and 1 apple. Total: 400g calories.
  • Dinner: 170g fish (250 calories), 1/2 cup cooked brown rice (100 calories), 1 cup cooked vegetables, 1 salad plate with 1 teaspoon of mild sauce. Dessert: 1/2 cup of fruit with 170g of unsweetened yogurt. Total: 550 to 600 calories.

When hungry, you can add 200-250 calories of fast food, allowing your daily calorie intake to be between 1300-1500 calories.

 Know the calories of common foods read: 42+ Zero-Calorie Foods Must Try For Weight Loss

 

3. So how many calories should you consume a day?

The amount of calories per person ranges from 1400-2220 calories depending on height, weight, physical activity, age, and gender. On average, the human body needs at least 1100 calories per day for the organs to function. Therefore, dieters should not eat less than 1200 calories per day.

Cutting too many calories will lead to a reduced metabolism because the body’s “anti-hunger” mechanism is activated. As a result, dieters burn fewer calories than before.

how many calories should you consume a day in a Low-Calorie Meal Plan
Dieters should not eat less than 1200 calories per day

 

Detailed Menu For a 14-Day Low-Calorie Meal Plan

Week 1 of  the 14-day low-calorie meal plan

Day Meal Detailed Menu Calories
Day 1
Breakfast 1 serving Muesli with Raspberries 287 
A.M. Snack 1 medium orange 62 
Lunch 4 cups White Bean & Veggie Salad 360 
P.M. Snack 1 medium apple 95 
Dinner
  • 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice
  • 1 serving Balsamic-Dijon Chicken
420 
Daily Totals 1,224 
Day 2
Breakfast 1 serving Avocado-Egg Toast 270 
A.M. Snack 1 medium pear 101
Lunch 1 serving Greek Meatball Mezze Bowl 392
P.M. Snack 1 medium orange 62 
Dinner
  • 1 serving cup Squash & Red Lentil Curry
  • 1/2 cup Easy Brown Rice
439 
Daily Totals 1,225
Day 3
Breakfast 1 serving Muesli with Raspberries 287
A.M. Snack 1 medium orange 62
Lunch 1 serving Greek Meatball Mezze Bowl 392
P.M. Snack 12 almonds 92
Dinner
  • 1 serving Asian Tilapia with Stir-Fried Green Beans
  • 1 cup Easy Brown Rice
439
Daily Totals 1,206
Day 4
Breakfast 1 serving Cook oats and top with plum and a pinch of cinnamon 257
A.M. Snack 1 medium apple 95
Lunch 1 serving Greek Meatball Mezze Bowl 392
P.M. Snack 1 medium banana 105
Dinner
  • 1 serving Sheet-Pan Chicken & Brussels Sprouts
  • 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing
432
Daily Totals 1,214
Day 5
Breakfast 1 serving Peanut Butter-Banana Cinnamon Toast 290
A.M. Snack 1/2 cup raspberries 32
Lunch 1 serving Greek Meatball Mezze Bowl 392
P.M. Snack
Dinner 1 serving Pork Chops with Garlicky Broccoli 543
Daily Totals 1,225
Day 6
Breakfast 1 serving Cook oats and top with plum and a pinch of cinnamon 257
A.M. Snack 1 medium pear 101
Lunch 1 serving Veggie & Hummus Sandwich 325
P.M. Snack 1 medium orange 62
Dinner
  • 1 serving Cauliflower rice-stuffed Peppers
  • 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette
543
Daily Totals 1,203 
Day 7
Breakfast 2 cups Jason Mraz’s Avocado Green Smoothie 307
A.M. Snack 1 clementine 35
Lunch
  • 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
  • 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
352
P.M. Snack 1 plum 30
Dinner
  • 1 1/2 cups Mexican Cabbage Soup
  • 2 cups No-Cook Black Bean Salad
490
Daily Totals 1,214

 

week 1 of 14-Day Low-Calorie Meal Plan
You can also go on a low-calorie diet with your family for even greater results

 

Week 2 of  the 14-day low-calorie meal plan

Day Meal Detailed Menu Calories
Day 8
Breakfast 1 serving Scrambled Eggs with Vegetables 338
A.M. Snack
  • 1/4 cup hummus
  • 1 cup sliced cucumber
119
Lunch 1 serving Veggie & Hummus Sandwich 325
P.M. Snack 1 plum 30
Dinner 1 serving Greek Kale Salad with Quinoa & Chicken 302
Evening Snack 1 serving Broiled Mango 102
Daily Totals 1,216
Day 9
Breakfast 2 cups Jason Mraz’s Avocado Green Smoothie 307
A.M. Snack 1 clementine 35
Lunch
  • 1 1/2 cups Mexican Cabbage Soup
  • 1 cup No-Cook Black Bean Salad
328
P.M. Snack 3/4 cup Kiwi & Mango with Fresh Lime Zest 92
Dinner 1 serving Top riced cauliflower with tofu, veggies, and drizzle with the vinaigrette. 453
Daily Totals 1,216
Day 10
Breakfast 1 serving Peanut Butter-Banana Cinnamon Toast 290
A.M. Snack 1 cup raspberries 64
Lunch 1 serving Chicken & Apple Kale Wraps 370
P.M. Snack
  • 1 plum
  • 8 almonds
92 
Dinner 1 serving Panko-Crusted Pork Chops with Asian Slaw 402
Daily Totals 1,217
Day 11
Breakfast 1 serving Avocado-Egg Toast 270
A.M. Snack 1 cup raspberries 64
Lunch 1 serving Greek Kale Salad with Quinoa & Chicken 302
P.M. Snack 1 medium apple 95
Dinner
  • 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
  • 1 cup Basic Quinoa
478
Daily Totals 1,209
Day 12
Breakfast 1 serving Peanut Butter-Banana Cinnamon Toast 290
A.M. Snack
  • 1 clementine
  • 8 almonds
96
Lunch 1 serving Toss greens in vinaigrette. Top with sunflower seeds 344
P.M. Snack 1 hard-boiled egg, seasoned with a pinch each of salt and pepper 78
Dinner 1 serving Spaghetti Squash & Meatballs 408
Daily Totals 1,216
Day 13
Breakfast
  • 1 cup nonfat plain Greek yogurt
  • 1/4 cup muesli
  • 1/4 cup blueberries
264
A.M. Snack 2 clementines 70
Lunch 1 serving Veggie & Hummus Sandwich 325
P.M. Snack 1 medium apple 95
Dinner 1 serving Zucchini Noodles with Avocado Pesto & Shrimp 446
Daily Totals 1,200
Day 14
Breakfast 1 serving Avocado-Egg Toast 270
A.M. Snack 2 clementines 70
Lunch
  • 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
  • 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus
378
P.M. Snack 1 plum 30
Dinner
  • 1 serving Fish with Coconut-Shallot Sauce
  • 1/2 cup Basic Quinoa
  • 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette
458
Daily Totals 1,207

 

Low-calorie meals
Low-calorie meals make your lifestyle healthier

So you have a blueprint for your 14-day diet challenge. Each day in our 14-day low-calorie meal plan allows you to consume approximately 1,200 calories. Along with the low calorie diet plan, as we mentioned above, you need to have a suitable exercise regimen. WellTraining hopes that this healthy meal plan is really an useful one for you.

WellTraining

Read more:

7-Day Weight-Loss Meal Plan

Healthy Meal Plan For Weight Loss