Weight loss meal plan for beginners |14-day diet

This 14-day weight loss meal plan for beginners is the perfect healthy meal plan to kick-start your weight loss and fitness. This is a great 1200 calorie menus. It is simple and easy to follow for complete beginners. Click to get this free 2-week meal plan diet now or Repin for later to try this clean eating menu.#fitnessgoals#womenshealth#weightloss#Diet.

“Success is the sum of small efforts, repeated day in and day out.”


It is known that the best tactic for weight loss is to start small and work your way up.Research consistently shows that implementing easy and simple changes to your lifestyle helps you stick to your plans and reach your goals more often.This is especially true for beginners who don’t even know where to start.Weight loss can be overwhelming and confusing, you don’t know what to eat, how much to eat, how much exercise to do etc…That is why bloggers like myself come up with resources to help guide you through the process of losing weight.So here is a simple and easy 14-day weight loss meal plan for beginners. To help get you used healthy eating and to kick-start your weight loss journey.

14-day weight loss meal  plan for beginners


This simple meal plan for beginners features fresh fruits and veggies whole grains and lean protein.

If you are vegan, feel free to substitute animal products for vegan alternatives.

If you are gluten-free, you may substitute all products containing gluten with gluten-free alternatives.

Week 1 of this fat loss plan:

 

 

Breakfast  

Snack

Lunch

Snack

Dinner

Day 1 *One cup of green tea.

*1 serving of oatmeal with a glass of soy milk or almond milk (unsweetened).

*One bowl of fruit 1 oz of nuts.

 

 

 

 

 

One fruit

*Chicken breast

*Mushrooms with garlic and

*Herbs +serving of pasta

*Fruit salad with a sugar-free low-fat yogurt

*One serving

of

wholewheat crackers

*one

serving of hummus

 

*Nicoise

salad

*One

serving

of grilled

salmon

*Green beans

in garlic

butter

*One serving

of ricotta

cheese with

maple syrup to taste

 

Day 2

 

 

Green tea

2 to 3 slices of wholewheat bread with one serving of peanut butter and one serving of sugar-free jam

 

 

 

 

*Low fat sugar-free yogurt

*One banana

 

 

 

 

 

*Mashed potatoes: one medium-sized potato with a dash of soy or almond milk.

*Salad: tomatoes + cucumber +letuce +sauce (soy sauce + mustard + 1 or 2 tablespoons of hummus )

*Grilled chicken: 1 serving of poultry marinated in 1 tablespoon of olive oil+mustard to taste soy sauce to taste +garlic +slt and pepper.

* One piece of fruit for dessert

 

One

sugar-free granola

bar

 

 

 

 

 

*One

serving

of

sugar-free applesauce

*One serving

of vegan

chili

soup

*One slice

of

wholewheat bread.

* 1 to 2 tablespoons

of light

cream

cheese

1 fruit

 

 

Day 3 *Green tea

*2 slices of wholewheat bread with plant-based butter

*1 natural yogurt

*1 clementine

 

 

One fruit

*One serving of lean beef

*One serving of pasta with fat-free

*Red sauce

* Steamed veggies

One

serving

of dry

roasted

nuts

*One

serving

of smoked

turkey, 2 tablespoons

of salsa

*2 slices

of

wholemeal

bread

*Arab

salad

* One small

scoop

of low-fat

ice

cream

 

Day 4

 

 

 

 

 

*3 vegan banana pancakes

A serving of  pineapple mixed with one sugar-free low fat yogurt

 

*One serving of chicken

*One serving of coleslaw

*Oven baked fries (one large potato)

*1 sugar free low fat yogurt

 

1 fruit *Grilled salmon

*Veggies

on the

side

* Potato

wedges

(one

large

potato)

Day 5 *Green tea

*Fruit smoothie (sugar-free)(it can be whatever smoothie you want )

1 sugar-free granola bar *One Caesar salad(with light mayo) A handful

of dark chocolate covered strawberries

*One

serving

of creamy

tomato

soup

*One

serving

of white

fish 1

or 2

slices of wholewheat

bread

 

 

 

Day 6 *Green tea

*One serving of oatmeal

*One glass of soy or almond milk (unsweetened) 1 orange

 

1 serving of sugar-free dried fruit *Turkey meatballs

*Brown rice with red sauce

*One serving of veggies

*Some dark chocolate

One

serving

of air-popped

popcorn

*One

serving

of turkey

with

mashed

potatoes

* Roasted

veggies

*One small

scoop

of

low-fat

ice cream

Day 7 *Green tea

*2 to 3 slices of wholewheat  bread with one tablespoon of peanut butter

* one sliced banana

 

One serving of hummus with raw veggies  

 

*Tuna salad with

* One serving of pasta One fruit

One fruit

 

*Veggie

burger

on whole

wheat

bun with

tomatoes

+lettuce

+

Condiments

*Baked

potato fries (one large potato)

 

Week 2 of this get lean diet :

 

One celery stick with peanut butter.

                   Breakfast

Snack

Lunch

Snack

Dinner

Day 1 *One cup of coffee.

*1 to 2 slices of wholewheat bread with one tablespoon of cream cheese

*One fruit

 

1 handful of raisins

 

 

*Kale salad

*Baked potatoes: one large potato

*One serving of salmon

 

 

One fruit

*Cucumber-tomato salad.

*One large baked potato with cream cheese.

*One serving of white fish

 

Day 2 *Green tea

*One whole wheat bagel

*With a topping of your choice

*1 clementine

 

 

Fat-free sugar-free yogurt  with banana

 

*Mashed potatoes

*One serving of grilled white fish

*Salad made with tomatoes cucumber lettuce and a sauce (soy sauce + mustard + 1 to 2 tablespoons of fat-free yogurt )

 

 

2 Sugar-free peanut butter cups

 

*Zoodles with one serving of baked shrimp and pesto

*Fruit salad

 

Day 3

 

*Tea infusion of your choice

*2 slices of avocado toast(made with 1 small avocado)

*One orange

 

One apple

*One serving of bean salad *One serving of oven-baked tortilla chips

*One glass of orange juice

·

One serving of nuts *One serving of chicken

*One serving of Mexican rice

*1 to 3 tablespoons of salsa

*Fruit salad

 

Day 4 *One serving of high fiber sugar-free cereal

*One glass of soy milk or almond milk

*½ cup of berries

 

One banana

 

*Vegan burrito

*One fruit

 

 

One fruit

 

*One serving of quinoa with grilled asparagus

*One serving of salmon

 

Day5 *Egg white scramble(2 to 3 egg whites)

*One piece of whole wheat bread

*One glass of orange juice.

 

 

One yogurt parfait (with fat-free vanilla yogurt +sugar free granola)

 

*One serving of egg salad (made with light mayo)

*1 Whole wheat sandwich roll

 

 

One banana

*One serving of chicken soup

*1 or 2 slices of wholewheat garlic bread

*One Fruit

 

 

Day 6 *Tea infusion

*Egg white omelet with spinach (make with 3 egg whites)

*One slice of wholewheat bread

 

3 Vegan banana oat cookies

 

*Vegan grilled cheese sandwich

*One serving of pea soup

·

 

One celery stick with peanut butter

.
*Cheese free vegetarian pizza*One big scoop of low fat ice cream
Day 7 *Green tea

*2 or 3 slices of wholewheat bread with one tablespoon of sugar-free jam and one tablespoon of natural peanut   butter

*One fruit salad

One serving of vegetable chips with one serving of guacamole  

*Macaroni salad

*One serving of grilled chicken

*One fruit

·
 

 

 

*One serving of apple sauces

 

*One serving of oat cookies

 

*One large baked sweet potato

*One serving of pork

*Green beans on the side

 


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