16 Diet Meal Plans For Weight Loss (From 1000 to 2500 calories)

A good meal plan can make it easy to prep meals and eat healthy. In fact, folks who don’t use meal plans are more likely to binge or overeat.

But not every meal plan will work for you, and that’s why I always encourage clients to design their own meal plans. That way you get to eat healthy foods you enjoy.

Feel free to use the meal plans below if they meet your preferences. And you don’t have to eat the meals as they are. You can make the snacks part of the full meals if you like. All that matters is the number of calories you consume per day.

1. 1000 Calorie Meal Plan

Breakfast

• 1/2 cup (120g) of plain greek yogurt
• 1/3 cup (60g) of nutrition paste
• 1 cup (70g) of kale salad
• 60g of steamed sweet potato with guacamole

320 calories

Snack

• 1 fruit (74g) – Clementines

35 calories

Lunch

• 1 medium (30g) whole wheat tortilla
• Stir fried egg with tomato and collard green – (1 egg, 1 cup of collard green, 2 tsp of olive oil and 2 tomatoes)
• 1/2 cup (124g) of orange juice

365 calories

Dinner

• 14g each of steamed buckwheat and brown rice
• 1 cup (200g) of mutton soup with ginger and angleca
• Spinach salad – (250g, 1 tsp of olive oil)
• 1/2 (60g)apple

280 calories

Other 1000 Calorie Diet Plan

• 1000 Calorie Diabetic Diet¹

2. 1100 Calorie Meal Plan

Breakfast

• 1 cup of cooked oatmeal
• 1 large grapefruit
• 1 cup of green tea

255 calories

Snack

• 1 medium size apple

80 calories

Lunch

• Ground beef with whole-wheat pasta and low fat marinara sauce – (60g of ground beef, 1/2 cup of pasta and 1/2 cup of marinara sauce)
• 2 cups of tossed mixed salad with 2 tsp of olive oil
• Slice of avocado (25g)

400 calories

Snack

• 3 whole-wheat crackers

42 calories

Dinner

• 170g of roasted turkey breast, without skin
• 2 cups of steamed green beans
• 1 cup of green tea

330 calories

3. 1200 Calorie Meal Plan

Breakfast

• 3 scrambled egg whites
• Sliced 1/2 raw red pepper
• 1 cup of coffee or green tea

83 calories

Snack

• 1 medium Apple

80 calories

Lunch

• 390g of Tuscan chicken salad

353 calories

Dinner

• 1/2 cup of black beans
• 2 medium whole-wheat tortillas
• 1 cup of shredded lettuce
• 1 cup of sliced avocado
• 1/2 cup of salsa
• 1/2 cup of feta cheese

699 calories

4. 1300 Calorie Meal Plan

Breakfast

• 2 blueberry pancakes (use low sugar syrup)
• 1 cup of green tea or coffee

300 calories

Snack

• 1 cup of skim milk
• 1 fresh peach

130 calories

Lunch

• 1 cup of lean chili with 3 tsp of fat free cheese, chopped onions, and a serving of whole grain crackers.
• 1 cup of reduced fat milk or yogurt.

400 calories

Snack

• 1 cup of fresh blueberries

70 calories

Dinner

• 200g of salmon cooked with dry heat
• 1/2 cup of steamed wild rice
• 1 (140g) cup of boiled carrots

5. 1400 Calorie Meal Plan

Breakfast

• 1 slice wheat toast
• 1/2 cup of oatmeal
• 1 tbsp of no-sugar jam
• 3/4 cup of blueberries
• 1 cup of fat-free yogurt

Snack

• 20g of pretzels
• 1 cup of milk

Lunch

• 1 slice of wheat bread
• 55g of sliced turkey
• 2 cups of lettuce
• 1 pickle
• 1 cup of cherry tomatoes
• 1 tbsp of fat reduced mayonnaise
• 1 cup of sliced cantaloupe

Dinner

• 1/2 cup of corn
• 1 small dinner roll
• 1 tbsp of margarine
• 1 cup of green beans
• 3 ounces of grilled steak
• 2 pecans
• 3/4 cup of pineapples

6. 1500 Calorie Meal Plan

Breakfast

• 1/2 Grapefruit
• 1 hard-boiled egg
• 1 slice of whole wheat toast
• 5g of butter

242 calories

Snack

• 30g of chicken breast (skinless)
• 1 small apple
• 64g of pita bread

273 calories

Lunch

• Lettuce salad, radish, onion
• 2 tbsp of Italian dressing (low fat)
• 1 whole bread slice
• Hamburger
• 85g (3 oz) of hamburger, lean 5% fat
• 1 medium size peach

276 calories

Snack

• 43g of roasted turkey breast
• 1 piece of whole wheat
• 11 almonds
• 1 carrot

239 calories

Dinner

• Grilled salmon
• 1 boiled potato
• 5g of butter
• 1 cup of asparagus

7. 1600 Calorie Meal Plan

Breakfast

• 1 cup of milk
• 2 medium baked sweet potatoes
• 1 cup of coffee

300 calories

Snack

1 medium size apple

80 calories

Lunch

• 1 slice of whole wheat bread
• 90g of roasted beef with mayo
• 1/4 slice (50g) of avocado

429 calories

Snack

• 1 banana

105 calories

Dinner

• 4 ounces (113g) of cooked tuna
• 1 cup of steamed brown rice
• 1 spear of broccoli
• 1 small salad with 2 tomatoes, onion
• 1 tbsp of island-reduced cal. Kraft

670 calories

8. 1700 Calorie Meal Plan

Breakfast

• 2 slices of whole-wheat bread
• 1 tbsp of peanut butter
• 1 medium banana
• 1 kiwi fruit

350 calories

Snack

• 1 banana dipped in 20g of dark chocolate

230 calories

Lunch

• 15cm of piece of French bread with 2 slices of lean ham
• 1 tossed salad
• 1 cup of plain yogurt

450 calories

Snack

• 2 pieces of beef jerky

164 calories

Dinner

• I cup of chopped chicken breast (without skin)
• 1 jacket potato
• 1 tossed salad

500 calories

9. 1800 Calorie Meal Plan

Breakfast

• 2 poached eggs
• 2 pieces of toast
• 2 tbsp of butter
• 1 cup of mixed berries

470 calories

Snack

• 1 apple (sliced)
• 15g of sharp cheddar cheese

150 calories

Lunch

• 3 ounces (85g) of tuna
• 1 tbsp of light mayonnaise
• 1 carrot stick
• 1 cup of orange juice

480 calories

Snack

• 6 whole wheat crackers
• 2 tbsp of hummus

160 calories

Dinner

• Marinated grilled shrimp
• 1 cup of steamed broccoli
• 1 cup of brown rice

533 calories

10. 1900 Calorie Meal Plan

Breakfast

• 2 large scrambled eggs
• 1 tbsp of grated cheddar cheese
• 2 slice of whole wheat bread
• 1 cup of blueberries
• 1 pat of butter

527 calories

Snack

• 1 cup of low fat yogurt
• 1 fruit

250 calories

Lunch

• 2 slices of whole wheat bread
• 113g (4oz) of turkey deli meat
• 23g (1oz) of shredded lettuce
• 5 cherry tomatoes
• 1 cup of homemade coleslaw
• 1 medium apple

523 calories

Snack

• 1tbsp of almond butter
• 2 tbsp of low fat cream cheese
• 2 slices of whole crispbread

171 calories

Dinner

• 113g (4 oz) of cooked salmon
• 1/2 steamed cup of carrots
• 1/2 steamed cup of peas
• 1 medium backed red potato
• 1 pat butter

484 calories

11. 2000 Calorie Meal Plan

Breakfast

• Omelette with 7 eggs whites and 1 whole egg
• 1/2 cup of uncooked oats

Snack

• 1 slice of whole wheat bread
• 1 tbsp of peanut butter
• 10 blueberries

Lunch

• 4 ounces of chicken
• 1 cup of brown rice
• 3 cups of mixed vegetables

Snack

• 4 ounces of chicken
• 6 ounces of sweet potatoes
• 1tbsp of olive oil
• 1 cup of broccoli

Dinner

• 5 ounces of any white fish
• 1/3 cup of brown rice
• 1 cup of steamed vegetables

Post workout

• Protein shake and 1 apple

12. 2100 Calorie Meal Plan

Breakfast

• 1 cup of blueberries
• 2 scoops of protein powder
• 1 ounce (23g) of chia seeds
• 3 cups of spinach
• 1 cup of unsweetened almond milk
• 1 whole wheat crackers
• 1 cup of fruit juice

597 calories

Snacks

• 1 cup of sliced cucumber
• 2 hard-boiled eggs
• 8 large ripe olives
• 1 medium-size pear

288 calories

Lunch

• 6 ounces of turkey breast slices
• 1 cup of lettuce
• 1/2 cup of sliced avocado
• 1/2 tbsp of Dijon mustard
• 2 slices of bread
• 1 apple
• 3 tomato slices

536 calories

Snack

• 1/2 ounce of almonds
• 1 cup of sliced cucumber
• 4 tbsp of hummus
• 5 celery sticks

251 calories

Dinner

• 1 patty of ground beef
• 1 tbsp of Dijon mustard
• 1 piece of grilled mushroom
• 1 large salad with tomatoes and onions
• 1 tbsp of vinegar
• 1 cup of baked yam

437 calories

13. 2200 Calorie Meal Plan

Breakfast

• 1 cup of strawberries
• 1 cup non-fat cottage cheese – sprinkled with cinnamon
• 1 slice whole grain toast
• 3 ounces (85g) sliced turkey breast

Snack

• 1 cup of non-fat vanilla yogurt

Lunch

• Leafy green (lettuce or spinach), any amount
• 2 cups (160g) chopped veggies (tomato, pepper, carrot)
• 6 ounces (160g) of grilled chicken breast
• 2 tbsp (30g) salad dressing
• 1 tangerine

Snack

• 30g of soy nuts
• Carrot and celery sticks

Dinner

• 200g of grilled salmon
• 2 cups (160g) steamed green beans
• 1 cup (300g) of brown rice
• Large leafy green salad
• 1/4 medium avocado
• 2 tbsp of salad dressing

Snack

• 1 orange

14. 2300 Calorie Meal Plan

Breakfast

• 2 eggs
• 170g of beef steak
• 1 ¼ cup of mixed fruit salad

500 calories

Snack

• 1 tbsp of almond butter
• 2 each celery stalk
• 1 cup of fruit salad

Lunch

• 277g of chicken with skin
• 1/2 cup of peas
• 2 cups of broccoli

750 calories

Snack

• 1 cup of orange juice
• 1 apple

Dinner

• 170g of salmon
• 1 cup of potatoes
• 2 cups of leafy greens

750 calories

15. 2400 Calorie Meal Plan

Breakfast

• 1 cup of strawberries
• 1 cup of milk
• 1 muffin
• 2 tbsp of margarine spread

Snack

• 1 kiwi fruit
• 1 cup of green tea

Lunch

• 2 cups of tossed salad
• 2 tbsp of salad dressing
• 94g of frozen corn
• 10 tortilla chips
• 1/2 cup of low salt salsa
• 150g of chicken breast with skin
• 1 cup of fruit juice

Snack

• 1 banana
• 1 ounce (28g) of melted dark chocolate

Dinner

• 1 ½ servings of veggie volley bowl
• 1 slice of bran bread
• 1 tbsp of margarine spread
• 1 cup of apple juice

Snack

• 1 cup of blueberries
• 2 tbsp of light cream topping
• 1 cup of milk

16. 2500 Calorie Meal Plan

Breakfast

• 5 egg whites
• 2 slices of cheese
• 2/3 cup of oatmeal
• 1 medium banana

435 calories

Snack

• 170g of chicken breast without skin
• 3/4 cup of white/ brown rice
• 1 cup of vegetables
• 1 tbsp of extra virgin olive oil

403 calories

Lunch

• 170g of sliced deli turkey
• 2 slices of cheese
• 1 piece of bread
• 2 slices of tomato, lettuce
• 1 tbsp of fat free mayo
• 1 cup of strawberries

408 calories

Snack

• 113g of steak
• 85g of baked yam
• 1/2 cup of steamed broccoli
• 1/2 slice of bread

424 calories

Dinner

• 170g of chicken breast
• 1 baked potato
• 1 tbsp of sour cream
• 1/2 cup of steamed broccoli

410 calories

Snack

• 1 9 inch tortilla
• 170g of grilled chicken breast
• 2 slices of fat free cheese
• 2 tbsp of salsa
• 1 cup of diced green pepper

421 calories