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.
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.
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 |
|
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 |
|
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 |
|
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 |
|
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 |
|
543 | |
Daily Totals | 1,203 | ||
Day 7 |
Breakfast | 2 cups Jason Mraz’s Avocado Green Smoothie | 307 |
A.M. Snack | 1 clementine | 35 | |
Lunch |
|
352 | |
P.M. Snack | 1 plum | 30 | |
Dinner |
|
490 | |
Daily Totals | 1,214 |
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 |
|
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 |
|
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 |
|
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 |
|
478 | |
Daily Totals | 1,209 | ||
Day 12 |
Breakfast | 1 serving Peanut Butter-Banana Cinnamon Toast | 290 |
A.M. Snack |
|
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 |
|
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 |
|
378 | |
P.M. Snack | 1 plum | 30 | |
Dinner |
|
458 | |
Daily Totals | 1,207 |
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.
Read more:
Healthy Meal Plan For Weight Loss