Gradual Weight Loss Meal Plan
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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
Breakfast: 251 Cal
- Put Cheerios in a bowl add milk.
- 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: 453 Cal
- 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
- 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.
- 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.
- Wash, slice or chop and enjoy.
Main: 555 Cal
- 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.
- Mix ingredients in bowl and serve.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 288 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 496 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Day 2
Breakfast: 578 Cal
- Add cereal and milk to a bowl
- 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: 354 Cal
- 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.
- Wash with warm water before eating
Main: 618 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Wash, slice or chop and enjoy.
Snack: 139 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 335 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Day 3
Breakfast: 335 Cal
- 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.
- Add to salads, granola, smoothies, or toast.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Main: 394 Cal
- 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
- 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.
- 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.
- Wash, slice or chop and enjoy.
Main: 555 Cal
- 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.
- Mix ingredients in bowl and serve.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 471 Cal
- Combine all ingredients in blender and blend until smooth.
- Slice cantaloupe according to preference and enjoy.
Snack: 261 Cal
- Wash berries with warm water before eating
- Remove the peel and pit the slice and enjoy
Day 4
Main: 565 Cal
- 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
- 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.
- Wash, slice or chop and enjoy.
Main: 428 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Snack: 496 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 329 Cal
- Dip crackers into hummus and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 5
Breakfast: 546 Cal
- Add cereal and milk to a bowl
- 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
- 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.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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.
Main: 404 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- 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.
Snack: 404 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 252 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 6
Breakfast: 520 Cal
- Add cereal and milk to a bowl
- Remove the peel and pit the slice and enjoy
Main: 354 Cal
- 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.
- Wash with warm water before eating
Main: 519 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Wash, slice or chop and enjoy.
Snack: 425 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 252 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 7
Breakfast: 202 Cal
- Add to salads, granola, smoothies, or toast.
- Wash with warm water before eating
Main: 437 Cal
- 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.
- Mix ingredients in bowl and serve.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Main: 592 Cal
- 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
- 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.
- Wash, slice or chop and enjoy.
Snack: 425 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 435 Cal
- Wash berries with warm water before eating
Grocery List
Dairy and Egg Products
Fats and Oils
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Apple (3 cup, quartered or chopped)
-
Banana (5.15 cup, mashed)
-
Orange (0.67 cup sections, without membranes)
-
Plum (0.97 cup, sliced)
-
Raisins (1.56 cup, packed)
-
Strawberries (3.68 cup, halves)
-
Strawberries (4.07 cup, thawed)
-
Honeydew Melon (3.09 cup, diced (approx 20 pieces per cup))
-
Blueberries (0.63 cup)
-
Mango (1.52 cup pieces)
-
Berries (0.95 cup, halves)
-
Avocados (1 cup, cubes)
-
Blackberries (1.39 cup)
-
Cantaloupe (0.99 cup, balls)
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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