Two Week Diet Plan For Weight Loss


Two week diet plan for weight loss. If you are in a rush and want to read this on something short, I’ll sum up my two week diet plan for you in a list: It takes two weeks for your body to adjust to a drastic change in diet, so don’t expect to lose those pounds right away. Don’t starve yourself during the diet; it’s not healthy and will not work. When eating, stop when you feel full. If you are eating too much on a daily basis, start by reducing your food intake by 500 calories. Sleep is one of the most important things you can do while following these diets. It allows your body time to rest and helps shed those pounds quicker than some other methods. Finally, drink plenty of water (8-10 cups per day). This is where I’ll end because I’m getting tired of writing this same paragraph over and over again for all of the diet posts

Effective Indian Diet Plan To Lose 5kg in 2 Weeks


To lose five kilograms in two weeks? Having trouble finding a healthy diet plan that can be of assistance? You are no longer required to worry. Here is a nutritious and successful Indian diet plan to assist you in achieving this objective.

Indian Diet Plan to Lose 5KG Weight in Two Weeks

This Indian diet can hasten weight loss without sacrificing flavor or wellbeing. While attempting to drop one kg per week is safe, experts advise modest, steady weight loss for long-term advantages. Please be aware that you may lose up to 2 kgs of weight in the first week because you’ll probably lose water weight.

It is critical to ensure that any diet plan is appropriate for your specific health concerns and requirements for weight loss. Therefore, it is essential to get the advice of a knowledgeable physician and a certified nutritionist before making any modifications to your regular diet. It will facilitate healthy weight loss and assist in avoiding any health issues, inadequacies, or food allergies.


Water Weight And Quick Weight Loss

You will experience a rapid decrease in weight during the first stage of your weight loss journey as a result of the loss of body fluids.
Your body consumes glycogen that is stored in the liver and skeletal muscles when you start a low-calorie diet, especially if you also exercise and consume fewer carbohydrates. For every gram of glycogen your body can store up to 3–4 grams of water. As a result, you quickly lose water weight when you switch to a low-carb diet since your glycogen stores are depleted.
If your weight varies considerably, you are probably losing water weight. On the other hand, if you start to look thinner despite maintaining a healthy diet low in calories and engaging in regular exercise, you are mostly reducing fat. However, this takes more time.

Indian Diet Plan Week 1


Here’s is the diet plan with approximately 1,200 – 1,500 calories for the first week:

Day 1

  • Breakfast: A glass of warm water, lemon juice and honey. After an hour or so, have a bowl of oatmeal with non-dairy milk such as almond milk topped with chia seeds.
  • Lunch: 1 cup of mixed vegetables + 1 cup dal + 2 multigrain rotis + 1 cup green salad.
  • Dinner: 1 cup bottle guard curry + 1 cup dal+ 1 cup brown rice + 1 roti + buttermilk.
  • Snack: 1 cup green tea with 6-7 soaked almonds.

Day 2

  • Breakfast: Start your day with cucumber detox water. For breakfast, you can have two vegetable stuffed rotis + 1 cup curd + 1 small apple.
  • Lunch: Skimmed milk paneer curry + 1 cup dal + 1 cup spinach rice + 2 rotis.
  • Dinner: 1 cup vegetable soup + 1 cup lentil curry + carrot and peas curry + 2 rotis + 1 cup salad.
  • Snack: 1 small banana + 1 cup buttermilk.

Day 3

  • Breakfast: Have one glass of cucumber detox water + yoghurt smoothie with fruits and nuts + omelette (1 egg) + 1 multigrain toast.
  • Lunch: 1 cup green gram whole dal + 1 cup methi rice + 1 roti + 1 cup green salad.
  • Dinner: 1 cup sautéed vegetables with paneer + 1 roti + green chutney + salad.
  • Snack: 1 cup green tea with a small bowl of roasted chickpeas.

Day 4

  • Breakfast: 1 cup peas poha + green chutney + 1 cup coffee with little sugar.
  • Lunch: 1 cup of mixed vegetables + 1 cup lentil curry + 1 cup brown rice or 2 rotis.
  • Dinner: 1 cup palak chole + 1 cup steamed rice + tomato and beetroot salad.
  • Snack: 1 cup papaya + 1 glass buttermilk.

Day 5

  • Breakfast: Lemon detox water + 1 cup daliya upma + 1 cup curd.
  • Lunch: Low fat paneer curry + 2 missi rotis + salad.
  • Dinner: Vegetable khichdi + 1 cup curd + palak tomato soup.
  • Snack: Moong dal chila (Mung bean pancakes)+ green chutney + green tea.

Day 6

  • Breakfast: 1 cup sambar + 3 small multigrain idlis + coconut chutney.
  • Lunch: 1 cup moong dal sprouts + 1 stuffed vegetable paratha + 1 cup curd + salad.
  • Dinner: 1 cup green vegetable (any) + 2 bajra rotis + 1 cup dal + 1 cup green salad.
  • Snack: 1 glass of masala chaas + 6-7 soaked almonds.

Day 7

  • Breakfast: 1 cup daliya with milk (no sugar) + 1 banana.
  • Lunch: low fat paneer curry + 1 cup dal + 2 bajra rotis + 1 cup rice + salad.
  • Dinner: 1 cup egg curry + 1 cup brown rice + salad.
  • Snack: 2 besan chillas with green chutney.

Approximate Weight Loss in First Week

After one week’s diet, you can expect to lose two kgs or more weight. Do note that factors such as your age, genetics, your weight prior to the diet and physical activity can contribute to your weight loss.

Indian Diet Plan Week 2


After the first week, you will get into the routine and be motivated to continue the diet plan that will further your weight loss efforts.

Day 1

  • Breakfast: Detox barley water + 1 brown bread toast + omelette with 2 egg whites + a handful of nuts or seeds.
  • Lunch: 1 cup mixed veg curry + 1 cup brown rice+ 1 multigrain roti + salad + 1 cup curd.
  • Dinner: 1 cup sautéed vegetables with mushroom + 1 cup spinach rice + 1 glass buttermilk.
  • Snack: 1 cup green tea.

Day 2

  • Breakfast: 1 cup oatmeal without sugar topped with chia seeds + 1 banana.
  • Lunch: ½ cup dal without tadka, 1 cup paneer curry + 2 bajra rotis + salad.
  • Dinner: 1 bowl vegetable tomato curry with broccoli, carrots, cauliflower, bell peppers and mushrooms + 1 cup steamed rice.
  • Snack: ½ plate fruit salad with nuts and seeds.

Day 3

  • Breakfast: 1 cup rava upma and vegetables + 1 fruit of your choice.
  • Lunch: 1 cup dal+ 1 cup sabzi + 2 multigrain rotis + 1 cup salad.
  • Dinner: 1 cup low fat paneer curry with 2 missi rotis + salad.
  • Snack: 1 cup buttermilk with 5-6 soaked almonds.

Day 4

  • Breakfast: 1 cup dahlia with fruits.
  • Lunch: 1 cup bhindi curry + 1 cup lentil curry + 2 bajra rotis + salad.
  • Dinner: 1 cup palak chole + 1 cup steamed brown rice.
  • Snack: Coffee with milk and less sugar.

Day 5

  • Breakfast: 1 ½ cup peas poha + 1 glass buttermilk + 5-6 almonds.
  • Lunch: 1 cup kadhi + 1 cup sabzi + 2 jowar rotis + 1 cup brown rice + salad.
  • Dinner: 1 cup sprouted salad + 1 lentil curry + 1 cup green vegetable + rotis + 1 cup curd.
  • Snack: Poha with tea (no sugar).

Day 6

  • Breakfast: Cucumber detox water + grilled paneer with green chutney + sugar-free muesli with non-dairy milk.
  • Lunch: 1 cup vegetable curry + 1 cup dal + 1 cup brown rice + 1 cup buttermilk.
  • Dinner: Dal khichdi with 1 cup curd + salad.
  • Snack: 2 besan chilla with green chutney.

Day 7

  • Breakfast: Jeera detox water + 1 cup oatmeal with blueberries, banana and apple.
  • Lunch: 1 cup of potato, brinjal and tomato curry + 2 jowar rotis + 1 cup salad + 1 glass masala chaas.
  • Dinner: Boiled chickpea salad + 1 cup vegetable curry + 1 cup brown rice.
  • Snack: 1 medium apple.

Approximate Weight Loss In Second Week

After the second week, you can lose 2kgs or more. Your body will sustain the weight for as long as you continue with the diet plan.


Rate Of Weight Loss And Weight Regain

There is always a concern about regaining lost weight, especially if your weight loss was quick. Rapid weight loss may be just as beneficial and safe as slow weight loss, according to recent studies.
With diet-induced weight loss, most people gain back half their lost weight within a year and almost all of them will regain it in 3 years. So, the rate at which you lose weight, be it with a very low-calorie diet or a moderate-calorie diet, the effect of weight regain at the end of one year seems to be the same.
Physical activity plays a critical role in keeping the lost weight away. When you try to lose weight slowly, you incorporate healthy habits like eating whole grains and fruits and vegetables and avoiding processed foods and exercising. This is the only way for long-term weight management.

2-Week Meal Plan To Kick Off Your Clean Eating Journey

Clean eating is a way of life that emphasizes wellbeing and healthy living without sacrificing convenience, taste, or flavor. Making wiser decisions when grocery shopping (fruits and vegetables instead of processed food), preparing meals (using unprocessed materials instead of pre-packaged foods), and dining out are all part of this (local, fresh options at the market or in restaurants).

By consuming whole foods such as fruits, vegetables, lean and plant-based proteins, low-fat dairy, and whole grains, one can obtain the best potential health while avoiding artificial additives that are frequently present in processed meals as well as “white” flours and sugars. Simply explained, it involves altering your diet in order to improve both your appearance and your mood.

What Are The Benefits Of A 2-Week Healthy Meal Plan?

When it comes to clean eating, you’re what you eat. This nutritional strategy emphasizes fresh and minimally processed foods that are packed with vitamins, minerals and antioxidants . 

More Nutritious Meals

The result is a diet high in nutrients; low in sugar, sodium and saturated fat; and free of artificial ingredients – like unpronounceable chemicals that enhance flavor or preserve shelf life but aren’t necessary for good health . 

Better Flavors

For many people who embrace this lifestyle, they feel as if they’ve discovered the true meaning of deliciousness because their meals are fresher than ever before and usually boast more intense flavors. 

Health Benefits

Additionally, research suggests that there may be significant health benefits associated with clean-eating practices, such as :

  • Weight loss 
  • Lower risk of developing chronic diseases like diabetes and heart disease 
  • Increased energy throughout the day

How To Get Started On A 2-Week Weight Loss Meal Plan?

Choose Whole Foods Over Processed Ones

Start by avoiding packaged and processed foods in favor of fresh, complete foods that are lower in sugar and sodium (with a focus on fruits, vegetables, and lean plant-based proteins) (5). Pick fruit-flavored Greek yogurt instead of pudding mix for dessert, or an apple instead of juice, for example, to avoid varieties of peanut butter that also contain added sugar.

Be Realistic

Next, be realistic about what you can achieve – this isn’t about strict diets but rather improving your current dietary habits. To that end, don’t expect overnight results. Rather, start by swapping one or two ingredients (e.g Greek yogurt instead of sour cream) at a time and work your way up to more sweeping changes over the course of days, weeks or months. 

Listen To Your Body

Most importantly, listen to your body and take it slow: If you feel tired after a meal, drink some water and then wait awhile before continuing on with other activities – like going for a run or going back to work. That kind of common-sense advice applies whether you’re following a plant-based diet that’s rich in fresh fruits and vegetables or sticking to cooked chicken breasts without any sauces or marinades. Just follow what feels right for you!

The 2-Week Meal Plan For Weight Loss

Because you’ll choose foods that are nutrient-dense rather than calorie-dense when you eat clean, you can lose weight. However, in order to achieve your weight loss objectives, you still need to create a calorie deficit.

For instance, if you’ve been eating 2,300–2,500 calories per day to maintain your weight, you’ll need to cut back on your intake by 500–1000 calories. A decent two-week low carb diet meal plan can aid in weight loss when combined with exercise.

Several remarks regarding this food plan. Even while a ketogenic diet for two weeks may help people lose weight, not everyone can live on it. Furthermore, clean eating emphasizes wholesome meals rather than tight diets. This meal plan therefore includes foods from each food group. It is a diet plan with a daily calorie intake of only 1,500:

Day 1

  • Breakfast: 1 serving of spinach, peanut butter and banana smoothie (324 calories)
  • Lunch: 1 serving of vegan superfood buddha bowls (381 calories)
  • Snack: 1/4 cup unsalted dry-roasted almonds and 1 sliced medium bell-pepper (243 calories)
  • Supper: 1 serving of slow-cooker vegetable minestrone soup, 2 cups of mixed greens, half an avocado and 1 serving of citrus vinaigrette (532 calories)

Total daily macros: 56 g protein, 160 g carbs, 79 g fat

Total number of calories: 1479 calories

Day 2

  • Breakfast: 1 serving of overnight oats (510 calories)
  • Lunch: 1 serving of grilled cheese and lettuce salad (499 calories)
  • Snack: ½ cup of fresh or frozen strawberries (24 calories)
  • Supper: 1 serving of beef stir fry with ¾ cup of brown rice (484 calories)

Total daily macros: 89.5g protein, 199 g carbs, 44.2g fat

Total number of calories: 1517 calories

Day 3

  • Breakfast: 1 cup low-fat plain Greek yogurt, 1/4 cup raspberries with 3 chopped walnuts (325 calories)
  • Lunch: 1 serving of vegan superfood buddha bowls with 1 medium orange (443 calories)
  • Snack: 1 medium apple with 2 tablespoons of natural peanut butter (305 calories)
  • Supper: 1 serving of chicken and kale soup, 2 cups of mixed greens and 1 serving of citrus vinaigrette (420 calories) 

Total daily macros: 79g protein,140g carbs, 73g fat

Total number of calories: 1492 calories

Day 4

  • Breakfast: 1 serving of power eggs and toast (450 calories)
  • Lunch: 1 turkey sandwich made with 2 slices of whole grain rustic bread (537 calories)
  • Snack: 100 grams of baby carrots (35 calories)
  • Supper: 1 serving of steak and potato with 1¼ cups of mixed berries (484 calories)

Total daily macros: 110.6g protein, 159g carbs, 63.1g fat

Total number of calories: 1506 calories

Day 5

  • Breakfast: 1 serving Mediterranean breakfast bowl (418 calories)
  • Lunch: 1 serving of veggie-beef bowl and 2 tablespoon nonfat Greek yogurt with ½ a cup of blueberries (519 calories)
  • Snack: 1 hard boiled egg (78 calories)
  • Supper: 1 serving of grilled chicken and salad with a side of 8 strawberries dipped in 2 tablespoons of whole-milk ricotta cheese, drizzled with 2 teaspoons of agave syrup (473 calories)

Total daily macros: 108g protein, 138g carbs, 59g fat

Total number of calories: 1488 calories

Day 6

  • Breakfast: 1 serving of spinach, peanut butter and banana breakfast smoothie (324 calories)
  • Lunch: 1 serving of chicken and kale soup with 1 medium banana (376 calories)
  • Snack: 1 medium apple with 2 tablespoons of peanut butter (305 calories)
  • Supper: 1 serving of sheet-pan Balsamic-parmesan roasted chickpeas and vegetables and 1/3 cup of sliced cucumber with 1/4 cup hummus (508 calories)

Total daily macros: 68g protein, 177g carbs, 63g fat

Total number of calories: 1513 calories

Day 7

  • Breakfast: 1 serving of choco peanut smoothie made with low fat milk or almond milk (387 calories) 
  • Lunch: 1 serving of tuna-lentil bowl with 1 cup of seedless grapes (495 calories)
  • Snack: ½ cup low-fat cottage cheese, 1 cup sliced berries (150 calories)
  • Supper: 1 serving of shrimp stir fry with cooked brown sorghum and topped with 2 teaspoons of toasted sesame berries (471 calories)

Total daily macros: 90g protein, 184g carbs, 48g fat

Total number of calories: 1503 calories

How To Create A 2-Week Rotating Meal Plan For A 2-Week Challenge Diet

Here are a few tips that can make creating a 2 week meal plan easier:

Buy Food That Has A Long Shelf Life

Make certain that the meat, produce, and fruits you purchase will be fresh and suitable for consumption for the entire two-week period if you’re planning a two-week menu. Choose freezer-friendly meats, pre-packaged veggies from the frozen food sections, potatoes, carrots, and apples.

Freeze As Much Food As You Can

Don’t give in to the need to keep food in your cupboard so you may cook with it the following week. Fruits and vegetables also fall under this. Take some time off to prepare and freeze as much of your food as you can; after all, low temperatures protect the majority of the food’s nutrients. Additionally, seek for freezer-friendly recipes that you can just take out of the freezer, thaw, and heat without having to cook much later.

Get Creative With The Not So Fresh Produce

The majority of fruits will begin to rot after a few days. To reduce waste, it is beneficial to creatively include fruits into your meals. Fruits like bananas that are overripe can be used in baking recipes in place of sugar or frozen for smoothies.

Buy Back Up Ingredients Just In Case

Always prepare for a change of plans over the two-week period. Therefore, it is preferable to buy additional items for a backup meal if you intend to make one large grocery run. When unexpected visitors arrive or you don’t feel like following the meal plan and want something different, you may cover it with this meal.

Use A Calendar

It should go without saying that it is impossible to remember two full weeks’ worth of meals. You may keep track of what you’re serving at each meal by using a calendar or a spreadsheet. Choose ingredients that can be utilized effectively for numerous meals so you don’t run the danger of having food spoil before you have a chance to use it.

In Conclusion

A two-week meal plan is a helpful tool to utilize as you begin your clean eating journey. The most crucial thing to keep in mind is that clean eating emphasizes food quality above just quantity. It involves eating more vegetables than you might be accustomed to or deciding to go with fresh fruit instead of packaged treats. You should be able to reduce your weight and eat healthier if you follow this approach.

The Super Effective 2 Week Diet & Weight Loss Meal Plan

The majority of people begin layering on thick layers and sweaters as the summer draws to a close and fall approaches with everything being spiced with pumpkin. They also prepare themselves for slowly gaining weight throughout the winter and holiday seasons.

But it’s not necessary to be that way!

A fundamental change in diet is the key to long-lasting weight loss outcomes.

What You Can Eat

you can eat

Diet programs that become overly restrictive are one reason why individuals abandon them. I won’t subject you to it.

Try adhering to a strategy that emphasizes choice and variety instead.

I’ll give you a few completely adaptable dinner suggestions that I like to refer to as “basic essentials.” A fundamental staple is a nutritious foundation that you can tweak to your preferences.

For instance, one of my preferred breakfasts to prepare in advance is overnight oats. However, oats on their own are rather tasteless. You won’t grow sick of eating overnight oats as long as you start with this nutritious base and then add your preferred tastes.

And what’s this?

You won’t feel like you’re actually on a diet if you enjoy the cuisine.

Never forget that you are in charge of your health and weight loss; even if you weigh more than you’d like to, you are more than capable of finding happiness.

So with that said, here are my top everyday essentials for weight reduction and a healthy lifestyle. Keep reading for a two-week food plan that incorporates these meals.

Totally Customizable Basic Staples

Overnight Oats

customise staples

Overnight oats are the epitome of a simple breakfast trick. Prepare them the night before and grab them right before you leave in the morning.

You may either microwave overnight oats to make them as warming as instant kinds, or you can eat them cold straight from the refrigerator. Just be sure to place your overnight oats in a microwave-safe container (I prefer using mason jars because they work great for both hot and cold foods).

All you have to do is mix 1/2 cup of rolled, old fashioned oats with 1/2 cup of milk.

That’s it. Talk about basic.

Customize it:

  • Switch up your milks: almond, cashew, coconut, and hemp milk all make interesting combos
  • Add a few heart-healthy nuts for crunch: almonds, walnuts, shelled pistachios, or pecans; watch your serving size
  • Sprinkle in seeds: chia, ground flaxseed, or hemp hearts
  • Add fruit: blueberries, raspberries, banana, and peach all make excellent additions
  • Flavor enhancers: pure maple syrup, cinnamon, pure vanilla extract, and honey taste great

Chia Pudding

customise staples

Chia pudding, just like overnight oats, can be made ahead the night before and customized to your specific preferences.

When chia seeds are soaked in liquid such as milk or juice, they expand and turn into a gel-like consistency similar to pudding. This pudding makes you feel full fast and lasts a while so you don’t overeat.

Just take 1/4 cup of chia seeds and combine with one cup of milk and 1/2 tablespoon of your favorite sweetener such as honey or pure maple syrup. Customize it the same way you enjoy overnight oats, or check out some amazing recipes here.

Roasted Chicken Breasts

customise staples

Chicken breast is a lean protein you can cook once and reuse for leftovers during the week. You can customize it with different seasonings and veggies (and even fruits!) when you bake it.

One 4 oz. chicken breast with skin on is 188 calories, with 49% of those coming from fat because the skin’s worth 10.5 g total fat.

However, going skinless makes that same 4 oz. serving just 118 calories, with 11% of those calories coming from fat. Your fat drops down to just 1.4 g of total fat.

Worth the switch, huh?

If you think you’ll be missing that chicken skin, don’t worry. Chicken breasts don’t have to be dry and bland if you follow this awesome method.

You’ll need:

  • Butter or another healthy oil of your choice
  • 1 or more boneless, skinless chicken breasts
  • Salt and pepper (+ other spices or seasonings)

Here’s what you do:

  1. Heat your oven to 400°F. Rub a baking dish and one side of a sheet of parchment paper with butter or olive oil to prevent the chicken from sticking.
  2. Pat the chicken dry and rub with a little butter or olive oil. Sprinkle with salt, pepper, and any other seasonings.
  3. Place the chicken breasts in the baking dish, spaced slightly apart. Add herbs, veggies, or fruit such as orange or lemon wedges around the chicken for extra flavor.
  4. Lay the parchment, butter-side down, over the chicken. Tuck the edges into the pan and press the parchment down so it’s snug around the chicken and completely covers the breasts.
  5. Bake for 30 to 40 minutes, until the chicken is completely opaque all the way through and registers 165°F on an instant-read thermometer.

Baked Salmon

customise staples

Wild salmon is one of the healthiest foods you can eat. You’ll be enjoying amazing omega-3s, plus 39 g of protein per half a fillet.

You can grill salmon or roast it in the oven. Both ways lend well to a myriad of flavor options for a quick dinner.

Here’s a simple basic recipe for two servings to get you started:

You’ll need:

  • 2 6-oz. wild salmon fillets
  • 1 lemon, quartered
  • one small bunch of fresh dill, minced
  • 2 cloves garlic, peeled and minced


  1. Preheat oven to 400°F. Spray a 13×9 glass baking dish with nonstick cooking spray.
  2. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet (save half for plating). Sprinkle with black pepper, dill, and garlic.
  3. Bake until salmon is opaque in the center, about 10 to 20 minutes. Squeeze on remaining lemon for flavor.

Basic Vinaigrette

customise staples

Instead of choosing dressings from a bottle that may contain lots of added sugar, it’s super easy to make your own at home. Plus, vinaigrette is just about the most customizable salad dressing on the planet.

Here’s what you need for a basic recipe:

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons vinegar
  • salt and black pepper

All you have to do is whisk all the ingredients in a bowl or shake them up in a jar with a lid.

Here’s where the fun flavor mixing starts:

  • Switch oils for different flavors: avocado oil is great here
  • Choose white vinegar, super healthy apple cider vinegar, red wine vinegar, etc.
  • Add garlic, Italian seasonings, and balsamic vinegar for a Mediterranean twist
  • Dijon and honey make a classic combination
  • Fresh lemon juice, oregano, and garlic kick up a plain salad

Pasta Replacements

customise staples

Quinoa is gaining popularity because it’s just so darn healthy; it’s a complete protein, has lots of fill-you-up fiber, and is loaded with vitamins. You can use it as a pasta base or to replace white rice.

Here’s how you make a 3 cup batch that will accompany your meals for days:

  1. Bring 1 cup uncooked quinoa and 2 cups water or broth to a boil in a medium saucepan.
  2. Reduce heat to low, cover, and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.
  3. Enjoy one serving (1/2 cup) as a side or base for your favorite meals.

Zucchini noodles, aka “zoodles”, are a healthy alternative to the standard pasta, but they do take a bit of work. You can use a veggie peeler, mandolin, or veggie spiral cutter to make these tasty guys.

Spaghetti squash is an easier replacer, in my opinion.

Here’s all you need to do to cook up a bright yellow spaghetti squash:

  1. Slice the spaghetti squash lengthwise in half. Scoop out the seeds. Place each half, flesh side down, on a microwaveable plate. Microwave for about 8–10 minutes, or until the squash is tender.
  2. Let cool for 5 minutes before you start scraping out the flesh with a fork. You’ll notice immediately that the strands look just like spaghetti.

So now that we have a few basic staples under our belt, let’s incorporate them into a two week weight loss menu.

Two Week Weight Loss Meal Plan

Week One

Day 1 – Monday


Breakfast: Overnight oats with banana and walnut

Snack: Apple with 1 tablespoon of almond butter

Lunch: Avocado egg salad on cloud bread

Snack: 1/2 cup of sliced cucumber with a slice of Swiss cheese

Dinner: Roasted chicken breast with tabbouleh (make a big batch for leftovers)

Day 2 – Tuesday


Breakfast: Pumpkin spice chia pudding

Snack: One hard boiled egg

Lunch: Whole grain pita with hummus, tomatoes, cucumbers, and a sprinkle of feta cheese

Snack: 1/4 cup of almonds

Dinner: Zucchini pasta with roasted salmon

Day 3 – Wednesday


Breakfast: Overnight oats with blueberries, cinnamon, and honey

Snack: Celery and carrots with hummus

Lunch: Roasted chicken on 1 slice whole grain bread topped with tomato and avocado with rest of tabbouleh

Snack: Handful of mixed berries and nuts

Dinner: Mediterranean frittata

Day 4 – Thursday


Breakfast: Whole grain toast with almond butter and hemp hearts

Snack: 1 pear with 1 oz. goat cheese

Lunch: Caprese salad with white beans in vinaigrette

Snack: 1/2 cup plain Greek yogurt with 1/4 cup blueberries

Dinner: Grilled salmon with avocado salsa and quinoa

Day 5 – Friday


Breakfast: Omelet with veggies and 1/2 whole wheat English muffin

Snack: 10 baby carrots with vinaigrette for dipping

Lunch: Garlic shrimp and quinoa

Snack: Kale chips and guacamole

Dinner: Hummus-crusted chicken with veggies

Day 6 – Saturday


Breakfast: Overnight oats with strawberries and almonds

Snack: 2 slices lean ham with 1 slice of Swiss cheese

Lunch: Spinach quinoa patties

Snack: 1 cup sliced apples with 1 oz. cheddar

Dinner: Big vegan bowl

Day 7 – Sunday


Breakfast: Two sunny side up eggs with sliced avocado and roasted tomato

Snack: Nut butter energy bites

Lunch: Chicken pesto on whole wheat pita bread, grapes on the side

Snack: 1 oz. fresh mozzarella, 1 sliced tomato, balsamic vinaigrette

Dinner: Salmon and asparagus in foil

Week Two

Day 8 – Monday


Breakfast: My amazing Fat Burning Breakfast

Snack: Hummus with red and yellow raw peppers

Lunch: Chicken pesto over salad with vinaigrette

Snack: 1/2 cup slices peaches with 1 oz. prosciutto

Dinner: Quinoa bowl

Day 9 – Tuesday


Breakfast: Carrot cake overnight oats (shredded carrot, raisin, pure maple syrup)

Snack: Edamame with sea salt

Lunch: Tuna packed in olive oil, whole wheat crackers, 2 clementines

Snack: Popcorn with squeeze of fresh lime (no butter!)

Dinner: Balsamic chicken and veggies (make your own balsamic vinaigrette) with quinoa

Day 10 – Wednesday


Breakfast: Plain Greek yogurt with walnuts, chia seeds, and a drizzle of honey

Snack: Celery with almond butter and raisins

Lunch: Quinoa burritos

Snack: Roasted chickpeas

Dinner: Clean eating power meatballs and salad with vinaigrette

Day 11 – Thursday

Sweet Potato & Black Bean Veggie Burgers

Breakfast: Overnight oats with almond butter and banana

Snack: Figs and 1 oz. goat cheese

Lunch: Balsamic chicken and veggie whole wheat wrap

Snack: Watermelon, 1 oz. feta cheese, fresh mint

Dinner: Homemade veggie burgers

Day 12 – Friday

spaggetti squash fork

Breakfast: Chia pudding with figs and homemade pistachio milk

Snack: 1 cup of grapes with a slice of Swiss cheese

Lunch: Clean eating power meatballs, quinoa, and veggies

Snack: 10 baby carrots with vinaigrette for dipping

Dinner: Spaghetti squash with mushrooms and Gruyere

Day 13 – Saturday


Breakfast: Whey protein pancakes

Snack: 2 slices lean ham with 1 slice of Swiss cheese

Lunch: Rainbow power kale salad

Snack: 1 pear with 1 oz. goat cheese

Dinner: Baked Thai salmon

Day 14 – Sunday


Breakfast: Veggie omelet (whole eggs plus egg whites, spinach, mushrooms, sprinkle of cheese)

Snack: Celery and carrots with hummus

Lunch: Thai peanut spaghetti squash

Snack: Pumpkin pie smoothie

Dinner: Rosemary lemon chicken with quinoa and broccoli

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