Weight loss meal plan

Daily
goals 1409
kCal 122g
protein 111g
carbs 53g
fat

days 5 93%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 1294 of 1409 kcal
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Protein 91 of 122g

Carbs 112 of 111g

Fat 55 of 53g
- Breakfast
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
  
  Oranges, raw, all commercial variet..
  1 fruit (2-5/8" dia) - 60 kcal 1g protein 15g carbs 0g fat
  
  Cereals, QUAKER, Whole Wheat Natura..
  1 cup - 146 kcal 5g protein 30g carbs 1g fat
- Morning snack
  
  Vitamin A Enriched Proteinshak..
  1 servings - 230 kcal 19g protein 21g carbs 7g fat
- Lunch
  
  Sesame Seed-Crusted Salmon Bur..
  1 servings - 349 kcal 33g protein 16g carbs 17g fat
- Afternoon snack
  
  Nuts, almonds, dry roasted, without..
  1 oz (22 whole kernels) - 167 kcal 6g protein 6g carbs 15g fat
- Dinner
  
  Salmon Salad With Vinaigrette
  1 servings - 219 kcal 19g protein 12g carbs 10g fat
Tuesday 1135 of 1409 kcal
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Protein 85 of 122g

Carbs 117 of 111g

Fat 39 of 53g
- Breakfast
  
  Breakfast Egg Salad
  1 servings - 289 kcal 22g protein 16g carbs 16g fat
- Morning snack
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 121 kcal 1g protein 31g carbs 0g fat
- Lunch
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
- Afternoon snack
  
  Nuts, cashew nuts, dry roasted, wit..
  1 oz - 161 kcal 4g protein 9g carbs 13g fat
- Dinner
  
  Healthy Brown Rice With Chicke..
  1 servings - 425 kcal 40g protein 45g carbs 9g fat
Wednesday 1336 of 1409 kcal
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Protein 113 of 122g

Carbs 108 of 111g

Fat 53 of 53g
- Breakfast
  
  Homemade Granola Recipe
  1 servings - 247 kcal 10g protein 27g carbs 11g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
- Morning snack
  
  Raspberries, raw
  1 cup - 64 kcal 1g protein 15g carbs 1g fat
  
  Vitamin A Enriched Proteinshak..
  0.3 servings - 69 kcal 6g protein 6g carbs 2g fat
- Lunch
  
  Breakfast Egg Salad
  1 servings - 289 kcal 22g protein 16g carbs 16g fat
- Afternoon snack
  
  Nuts, almonds
  1 oz (23 whole kernels) - 161 kcal 6g protein 6g carbs 14g fat
- Dinner
  
  Shrimp stir fry
  1 servings - 406 kcal 51g protein 32g carbs 8g fat
Thursday 1386 of 1409 kcal
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Protein 101 of 122g

Carbs 115 of 111g

Fat 53 of 53g
- Breakfast
  
  Milk, reduced fat, fluid, 2% milkfa..
  1 cup - 123 kcal 8g protein 12g carbs 5g fat
  
  Oranges, raw, all commercial variet..
  1 fruit (2-5/8" dia) - 60 kcal 1g protein 15g carbs 0g fat
  
  Cereals, QUAKER, Whole Wheat Natura..
  1 cup - 146 kcal 5g protein 30g carbs 1g fat
- Morning snack
  
  FitMiss Vanilla Chai Protein M..
  3.8 servings - 574 kcal 42g protein 19g carbs 30g fat
- Lunch
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
  
  Blueberries, raw
  1 berries - 39 kcal 1g protein 10g carbs 0g fat
- Afternoon snack
  
  Snacks, rice cakes, brown rice, mul..
  1 cake - 35 kcal 1g protein 7g carbs 0g fat
- Dinner
  
  Lime Infused Grilled Shrimp Wi..
  1 servings - 309 kcal 26g protein 16g carbs 16g fat
Friday 1377 of 1409 kcal
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Protein 108 of 122g

Carbs 111 of 111g

Fat 56 of 53g
- Breakfast
  
  Homemade Granola Recipe
  1 servings - 247 kcal 10g protein 27g carbs 11g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 100 kcal 17g protein 6g carbs 1g fat
- Morning snack
  
  Vitamin A Enriched Proteinshak..
  1 servings - 230 kcal 19g protein 21g carbs 7g fat
- Lunch
  
  Sesame Seed-Crusted Salmon Bur..
  1 servings - 349 kcal 33g protein 16g carbs 17g fat
- Afternoon snack
  
  Snacks, rice cakes, brown rice, mul..
  2 cake - 70 kcal 2g protein 14g carbs 1g fat
- Dinner
  
  Salmon Noodle Bowl
  1 servings - 381 kcal 27g protein 27g carbs 20g fat

Home › Meal Plan Search › Weight Loss

Weight loss meal plan

Use this meal plan as base for your own.

Monday 1294 of 1409 kcal

Milk, reduced fat, fluid, 2% milkfa..

Oranges, raw, all commercial variet..

Cereals, QUAKER, Whole Wheat Natura..

Vitamin A Enriched Proteinshak..

Sesame Seed-Crusted Salmon Bur..

Nuts, almonds, dry roasted, without..

Salmon Salad With Vinaigrette

Tuesday 1135 of 1409 kcal

Breakfast Egg Salad

Bananas, raw

Yogurt, Greek, plain, nonfat

Blueberries, raw

Nuts, cashew nuts, dry roasted, wit..

Healthy Brown Rice With Chicke..

Wednesday 1336 of 1409 kcal

Homemade Granola Recipe

Yogurt, Greek, plain, nonfat

Raspberries, raw

Vitamin A Enriched Proteinshak..

Breakfast Egg Salad

Nuts, almonds

Shrimp stir fry

Thursday 1386 of 1409 kcal

Milk, reduced fat, fluid, 2% milkfa..

Oranges, raw, all commercial variet..

Cereals, QUAKER, Whole Wheat Natura..

FitMiss Vanilla Chai Protein M..

Yogurt, Greek, plain, nonfat

Blueberries, raw

Snacks, rice cakes, brown rice, mul..

Lime Infused Grilled Shrimp Wi..

Friday 1377 of 1409 kcal

Homemade Granola Recipe

Yogurt, Greek, plain, nonfat

Vitamin A Enriched Proteinshak..

Sesame Seed-Crusted Salmon Bur..

Snacks, rice cakes, brown rice, mul..

Salmon Noodle Bowl