How To Lose Weight By Eating: 14-Day Clean Eating Meal Plan.

Losing weight starts in the kitchen, and what you eat is far more important than how you exercise because weight loss is 70% what you eat and 30% exercise. You can exercise daily and not see the scale move if your diet is not spot on.

With that in mind, I created the Lose Weight by Eating Diet Plan. Below you’ll find a weight loss diet plan that emphasizes the importance of what you eat over exercise.

Exercise is part of it too, but food is the main focus because this is Lose Weight By Eating. Best of all, the plan and the recipes are all free because weight loss, real weight loss, shouldn’t cost you a fortune.

Follow the 4 Steps below and try to tune out the noise of the fad diets. This tried and true weight loss plan has helped thousands of people lose weight and keep it off.

The 4 Steps to Lose Weight By Eating:

Step #1: Remove all processed foods and artificial sweeteners from your diet.
Step #2: Plan your meals and log what you eat and drink.
Step #3: Move your body more.
Step #4: Drink a gallon of water a day.

And this is 14-day diet plan

Day 1:

Breakfast (264 calories)
1 cup nonfat plain Greek yogurt, 1/4 cup muesli, 1/4 cup blueberries – A.M. Snack (70 calories), 2 clementines – Lunch (340 calories), Avocado-Egg Toast with a Garden Salad , 1 slice sprouted-grain bread, 1/4 medium avocado, mashed, 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray), Season egg with a pinch each of salt and pepper, 1 1/2 cups mixed greens, 2 Tbsp. grated carrot, 1/2 cup cucumber slices, 336 caloriesTop salad with 1/2 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (51 calories)
6 dried apricots

Dinner (492 calories)
1 cup Tangerine & Roasted Beet Salad with Feta & Pistachios
4 oz. cooked chicken breast, cooked in 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
1 slice sprouted-grain bread, toasted and drizzled with 1/2 tsp. olive oil.

Day 2:

Breakfast (264 calories)
1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries

A.M. Snack (84 calories)
5 dried apricots

Lunch (335 calories)
Chickpea & Veggie Salad
2 cups mixed greens
3/4 cup veggies of your choice (try cucumbers and tomatoes) 1/2 cup chickpeas, rinsed
1/2 Tbsp. chopped walnuts
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (70 calories)
2 clementines

Dinner (434 calories)
1 3/4 cup Squash & Red Lentil Curry
1/2 cup brown rice

Meal Prep Tip: Look for a pesto without added sugar or excess sodium, or make your own.

Day 3:

Breakfast (250 calories)
Avocado-Egg Toast, 1 slice sprouted-grain bread, 1/4 medium avocado, mashed
2 tomato slices, 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) Season egg with a pinch each of salt and pepper

A.M. Snack (161 calories)
1/2 cup unsalted dry-roasted pistachios (measured in shell)

Lunch (326 calories)
1 3/4 cups Squash & Red Lentil Curry

P.M. Snack (30 calories)
1 plum

Dinner (426 calories)
1 serving Poached Cod & Green Beans with Pesto
3/4 cup brown rice

Meal Prep Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Double-Tahini Hummus is both easy and delicious.

Day 4:

Breakfast (264 calories)
1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries

A.M. Snack (30 calories)
1 plum

Lunch (323 calories)
Veggie Sandwich, 2 slices sprouted-grain bread, 1/4 medium avocado, mashed
1 Tbsp. hummus, Add veggies of your choice (try cucumber, tomato, carrots and greens). 1 clementine

P.M. Snack (86 calories)
4 apricot halves
4 walnut halves

Dinner (495 calories)
1 serving Roast Chicken & Fennel
1/2 cup brown rice

Meal Prep Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

Day 5:

Breakfast (290 calories)
1 slice sprouted-grain bread, toasted
1 Tbsp. peanut butter
1 medium banana

A.M. Snack (60 calories)
2 Tbsp. hummus
1/2 cup cucumber slices

Lunch (336 calories)
Chickpea & Veggie Salad, 2 cups mixed greens
3/4 cup veggies of your choice (try cucumbers and tomatoes)
1/2 cup chickpeas, rinsed, 1/2 Tbsp. chopped walnuts
1 Tbsp. crumbled feta cheese, 325 caloriesCombine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (111 calories)
1/4 cup unsalted dry-roasted pistachios (measured in shell)
1 plum

Dinner (400 calories)
1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Day 6:

Breakfast (264 calories)
1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries

A.M. Snack (67 calories)
8 dried apricots

Lunch (323 calories)
Veggie Sandwich, 2 slices sprouted-grain bread, 1/4 medium avocado, mashed, 1 Tbsp. hummus
Add veggies of your choice (try cucumber, tomato, carrots and greens). 1 clementine

P.M. Snack (96 calories)
1 plum
5 walnut halves

Dinner (458 calories)
Chicken and Quinoa with Steamed Asparagus
5 oz.chicken breast cooked in 1 tsp. olive oil
3/4 cup cooked quinoa, drizzled with 1/2 Tbsp. each olive oil and lemon juice and seasoned with salt and pepper to taste
10 asparagus spears, steamed

Meal Prep Tip: Cook extra quinoa tonight and save for lunch on Day 9. If you don’t have time to make soup for tomorrow’s dinner, choose a canned or premade option and compare nutrition labels to find one lower in sodium.

Day 7:

Breakfast (254 calories)
Veggie Scramble
2 large eggs, scrambled with 3/4 cup vegetables of your choice (try zucchini, mushrooms and onions), cooked in 1/4 tsp. olive oil
Top with 1 oz. feta cheese

A.M. Snack (70 calories)
2 clementines

Lunch (325 calories)
Tuna & White Bean Spinach Salad
2 cups spinach
1/3 cup chunk light tuna in water, drained, 1/3 cup canned white beans, rinsed, 3/4 cup veggies of your choice (try cucumbers and tomatoes) Top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (78 calories)
6 walnut halves

Dinner (411 calories)
2 1/2 cups Bean & Barley Soup
• 2 cups mixed greens drizzled with 1/2 Tbsp. each olive oil and balsamic vinegar

Evening Snack (81 calories)
1/4 cup nonfat plain Greek yogurt mixed with 1/2 tsp. vanilla extract
Top with 1/2 cup blueberries

Day 8:

Breakfast (265 calories)
1 3/4 cups Green Smoothie
1 Tbsp. unsalted dry-roasted almonds

A.M. Snack (67 calories)
2 Tbsp. hummus
1 cup sliced cucumber

Lunch (323 calories)
Leftover soup
2 1/2 cups Bean & Barley Soup

P.M. Snack (30 calories)
1 plum

Dinner (403 calories)
Shrimp & Spiced Black Beans
5 oz. peeled shrimp cooked in 1/2 Tbsp. olive oil
1 cup veggies of your choice (try peppers and onions) cooked in 1/2 Tbsp. olive oil with a pinch each of salt and pepper
1/2 cup cooked black beans, spiced with crushed red pepper
Garnish with fresh cilantro and a squeeze of lime, if desired

Evening Snack (102 calories)
1 serving Broiled Mango

Meal Prep Tip: Cook extra vegetables tonight to have for lunch on Day 9.

Day 9:

Breakfast (265 calories)
1 3/4 cups Green Smoothie
1 Tbsp. unsalted dry-roasted almonds

A.M. Snack (50 calories)
2 medium carrots

Lunch (335 calories)
Veggie-Quinoa Bowl with Hummus Dressing
1 cup leftover veggies from last night’s dinner
1/2 cup cooked quinoa, 2 oz. crumbled feta cheese
Hummus dressing, 1 Tbsp. hummus, 1 Tbsp. warm water, Pepper to taste, Garnish with chopped fresh parsley and lemon juice

P.M. Snack (103 calories)
2 Tbsp. unsalted dry-roasted almonds

Dinner (372 calories)
Peanut-Tofu Cabbage Wraps

Evening Snack (92 calories)
3/4 cup Kiwi & Mango with Fresh Lime Zest

Day 10:

Breakfast (290 calories)
1 slice sprouted-grain bread, toasted
1 Tbsp. peanut butter
1 medium banana

A.M. Snack (67 calories)
1 cup cucumber slices
2 Tbsp. hummus

Lunch (323 calories)
Leftover soup
2 1/2 cups Bean & Barley Soup

P.M. Snack (82 calories)
1 plum
1 Tbsp. unsalted dry-roasted almonds

Dinner (458 calories)
Seared Pork Chop and Roasted Cabbage with Mustard-Chive Vinaigrette
4 oz. pork chop cooked in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
1 serving Roasted Cabbage with Mustard-Chive Vinaigrette
1 baked sweet potato topped with 1 tsp. butter

Day 11:

Breakfast (267 calories)
Avocado-Egg Toast, 1 slice sprouted-grain bread, 1/4 medium avocado, mashed
1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
1 clementine

A.M. Snack (51 calories)
6 dried apricots

Lunch (336 calories)
Chickpea & Veggie Salad
2 cups mixed greens, 3/4 cup veggies of your choice (try cucumbers and tomatoes), 1/2 cup chickpeas, rinsed ,1/2 Tbsp. chopped walnuts
1 Tbsp. crumbled feta cheese, Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (95 calories)
• 1 medium apple

Dinner (458 calories)
Chicken & Quinoa
5 oz. chicken breast cooked in 1 tsp. olive oil
3/4 cup cooked quinoa, drizzled with 1/2 Tbsp. each olive oil and lemon juice and seasoned with salt and pepper to taste
10 asparagus spears, steamed

Meal Prep Tip: Cook extra chicken tonight at dinner to have for lunch on Day 12 and a hard-boiled egg for a snack on Day 12.

Day 12:

Breakfast (290 calories)
1 slice sprouted-grain bread, toasted
1 Tbsp. peanut butter
1 medium banana

A.M. Snack (77 calories)
1 Tbsp. unsalted dry-roasted almonds
3 dried apricots

Lunch (338 calories)
Garden Salad with Chicken
5 oz. cooked chicken breast, leftover from last night’s dinner
2 cups mixed greens
1 cup veggies of your choice (try carrots, cucumbers and tomatoes)
Top salad with 1/2 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (78 calories)
1 hard-boiled egg, seasoned with a pinch each of salt and pepper

Dinner (436 calories)
Roast Salmon with Brussels Sprouts and Brown Rice
5 oz. salmon, coated with 1/4 tsp. olive oil and roasted
1 cup roasted Brussels sprouts, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
Top Brussels sprouts with 1 Tbsp. chopped walnuts
1/2 cup brown rice

Day 13:

Breakfast (264 calories)
1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries

A.M. Snack (70 calories)
2 clementines

Lunch (319 calories)
Veggie Sandwich
2 slices sprouted-grain bread
1/4 medium avocado, mashed
1 Tbsp. hummus, Add veggies of your choice (try cucumber, tomato, carrots and greens). 1 plum

P.M. Snack (147 calories)
1 medium apple
4 walnut halves

Dinner (408 calories)
1 serving Spaghetti Squash & Meatballs

Day 14:

Breakfast (267 calories)
Avocado-Egg Toast
1 slice sprouted-grain bread
1/4 medium avocado, mashed, 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) , 325 caloriesSeason egg with a pinch of salt and pepper
1 clementine

A.M. Snack (86 calories)
4 walnut halves
4 dried apricots

Lunch (325 calories)
Tuna & White Bean Spinach Salad
2 cups spinach, 1/3 cup chunk light tuna in water, drained
1/3 cup canned white beans, rinsed, 3/4 cup veggies of your choice
Top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (82 calories)
1 plum
1 Tbsp. unsalted dry-roasted almonds

Dinner (461 calories)
1 serving Fish with Coconut-Shallot Sauce
1/2 cup brown rice
2 cups mixed greens drizzled with 1/2 Tbsp. each olive oil and vinegar

Note: This meal plan is controlled for calories and sodium—if a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

 

easydiys

View all posts

Add comment

Your email address will not be published. Required fields are marked *