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Weight Loss Meal Plan

A free 7-day weight loss meal plan with high-protein, moderate-calorie meals averaging about 1,400 calories per day. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day weight loss meal plan uses high-protein, moderate-calorie recipes averaging about 1,400 calories per day. Every meal stays accessible with common ingredients. Load the week, scale servings, and track progress from one grocery list.

Avg calories
1,208.1 / day
Meals planned
28
Grocery lines
126
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — high-protein meals in a moderate calorie band.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,208.1 cal/day

8,457.0 cal weekly

Protein

110.7 g/day

775.0 g weekly

Carbs

47.1 g/day

330.0 g weekly

Fat

58.1 g/day

406.5 g weekly

NutrientDaily avgWeekly total
Calories1,208.1 cal8,457.0 cal
Protein110.7 g775.0 g
Carbs47.1 g330.0 g
Fat58.1 g406.5 g

Grocery list

126 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • dried basil1/3 tsp
  • fresh parsley4 tbsp
  • garlic8 clove
  • garlic powder1/4 tsp
  • ginger1 tsp
  • grape tomatoes8 tbsp
  • green onion1 whole
  • lemon juice3/8 cup
  • onion5 whole
  • pepperoni1 whole
  • potatoes1 whole
  • purple cabbage1 cup
  • raspberry jam2 tbsp
  • raspberry vinegar3 tbsp
  • red bell pepper4 tbsp
  • roasted red pepper4 tbsp
  • romaine lettuce2 cup
  • rotel tomatoes & chilies1 can
  • seasoned pepper2/3 tsp
  • tomato sauce1 1/2 cup
  • tomatoes4 can

Meat & Seafood

  • boneless chicken breast7 1/4 lb
  • canadian bacon8 slice
  • chicken broth1/2 cup
  • grilled chicken breast strips1/2 lb
  • lean ground beef1 lb
  • pork tenderloin2 whole
  • pork tenderloin1 3/4 lb
  • salmon fillets4 fillet

Dairy & Eggs

  • brie cheese6 oz
  • butter2 stick
  • cheese14 oz
  • cream0.06 cup
  • egg1 whole
  • eggs43 whole
  • feta cheese3 oz
  • garlic and cheese flavored croutons1 clove
  • heavy cream1/3 cup
  • mild cheddar cheese6 oz
  • milk1 1/2 quart
  • mozzarella cheese6 oz
  • parmesan cheese4 oz
  • part-skim ricotta cheese1 cup
  • pre-shredded mozzarella cheese1 oz
  • provolone cheese4 oz
  • sour cream2/3 cup

Bakery

  • breadcrumbs12 tbsp
  • crusty italian bread8 whole
  • dry breadcrumbs8 tbsp
  • hamburger bun1 whole
  • hoagie rolls4 whole
  • italian style breadcrumbs8 tbsp

Pantry

  • barbecue sauce0.8 tbsp
  • brown sugar1 3/4 tsp
  • flour10 tbsp
  • hoisin sauce2 2/3 tbsp
  • honey5 1/3 tbsp
  • honey dijon mustard5 tbsp
  • hot sauce7/8 tbsp
  • marinara sauce10 2/3 tbsp
  • olive oil2 1/4 cup
  • red wine vinegar0.17 cup
  • refried beans1 can
  • soy crumbles2 whole
  • soy sauce7 1/3 tbsp
  • sugar4 tbsp
  • sugar substitute4 cup
  • vegetable oil2 tbsp
  • vinegar0.19 tbsp
  • worcestershire sauce1.43 tbsp

Spices

  • cajun seasoning1 tbsp
  • chili flakes1 tsp
  • chili powder1.54 tsp
  • creole seasoning2 tsp
  • cumin powder5/8 tsp
  • dried italian herb seasoning1 tsp
  • dried oregano1 1/2 tsp
  • five-spice powder2/3 tsp
  • fresh coarse ground black pepper1 tsp
  • fresh ground black pepper1/2 tsp
  • ground black pepper2 3/4 tsp
  • ground cinnamon1 tbsp
  • ground cumin1 tsp
  • italian seasoning1/3 tsp
  • mixed spice8 tbsp
  • paprika2 tsp
  • pepperas needed
  • salt1.19 tbsp
  • taco seasoning3/8 tsp

Other

  • bamboo skewer1 whole
  • bay leaves2 leaf
  • best foods mayonnaise4 tbsp
  • black olives3.2 tbsp
  • black olives1 whole
  • catsup4.57 tbsp
  • celery3 stalk
  • cocoa powder3/4 tsp
  • cola5 1/3 tbsp
  • cornmeal4 tbsp
  • cornstarch2 tsp
  • curry powder2 3/8 tsp
  • dijon mustard2 tbsp
  • dill weed1/2 tsp
  • dried tarragon1 tbsp
  • dry sherry1 1/3 tbsp
  • dry white wine1.17 cup
  • english muffins4 whole
  • fennel seed1 tsp
  • french dressing4 tbsp
  • fresh dill2 tbsp
  • green chilies1 1/4 tbsp
  • hamburger3 3/4 lb
  • jalapeno1 whole
  • ketchup12.8 tbsp
  • light mayonnaise8 tbsp
  • maple syrup4 tbsp
  • mayonnaise10 tbsp
  • mixed sprouts1 cup
  • mustard1/8 tbsp
  • nutmeg1.17 tsp
  • sake2 tbsp
  • saltine5 1/3 tbsp
  • tilapia fillets1 1/2 lb
  • tuna4 whole
  • vanilla1/2 tsp
  • vanilla extract8 tbsp

Who this plan is for

Anyone looking for a practical meal plan for weight loss without ultra-restrictive rules. This is general meal inspiration — consult your healthcare provider for personalized advice. For a related option, see our high-protein meal plan.