Gradual Weight Loss Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2000 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
2043
Protein
143.2 g
Fat
58.9 g
Carbohydrates
252 g

Breakfast: 251 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 453 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 555 Cal

Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 288 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 496 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients

Day 2

Calories
2000
Protein
130.4 g
Fat
58.2 g
Carbohydrates
256.7 g

Breakfast: 578 Cal

Ingredients
  • Egg (2 large)
Ingredients
  • Ham (52.5 g)
Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Main: 330 Cal

Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  • Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Main: 618 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 139 Cal

Ingredients
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 335 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 3

Calories
2016
Protein
146.7 g
Fat
60.6 g
Carbohydrates
237.8 g

Breakfast: 335 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 394 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 555 Cal

Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 471 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Snack: 261 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Day 4

Calories
2009
Protein
114.5 g
Fat
71 g
Carbohydrates
253 g

Breakfast: 191 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.

Main: 565 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients

Main: 428 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash and enjoy.

Snack: 496 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients

Snack: 329 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 5

Calories
2079
Protein
143.4 g
Fat
69.5 g
Carbohydrates
240.7 g

Breakfast: 546 Cal

Ingredients
  • Egg (2 large)
Ingredients
  • Ham (87.5 g)
Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Main: 473 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Ingredients

Main: 404 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 404 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients

Snack: 252 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 6

Calories
2046
Protein
120.1 g
Fat
58.4 g
Carbohydrates
281.4 g

Breakfast: 520 Cal

Ingredients
  • Egg (2 large)
Ingredients
  • Ham (52.5 g)
Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Main: 330 Cal

Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  • Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Main: 519 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 425 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients

Snack: 252 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 7

Calories
2091
Protein
112.2 g
Fat
72.5 g
Carbohydrates
267.4 g

Breakfast: 202 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Main: 437 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 592 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients

Snack: 425 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients

Snack: 435 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Wash berries with warm water before eating

Grocery List

Dairy and Egg Products

Fats and Oils

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (10.47 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Breakfast Cereals

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