Healthy 14 Days Meal Plan that Helps You Lose Weight

A generous genetic dowry and a well-structured training program are not the only ingredients of a toned and attractive body. Healthy eating is crucial.

Healthy food pyramid

The pyramid based on healthy foods is, in fact, an embodiment of the essential rules that we must keep in mind day by day to be healthier, have more energy, and good disposition.

The largest part, from the base of the pyramid, is for those things that are considered the most important. Foods at the top of the pyramid, in the narrowest area, should be eaten as rarely as possible.

At the base of the pyramid are: foods containing whole grains (most meals) and vegetable oils (olive, rapeseed, soybean, corn, sunflower, peanuts, and others)

The next level is made up of vegetables, which must be found in abundance in our diet, and fruits (2-3 times a day).

If we climb a “floor” of the pyramid of healthy foods, here we will find: nuts, legumes (1-3 times a day)

These are followed by other groups of healthy foods: fish, poultry, eggs – 1-2 times a day

Dairy products are at the next level towards the top of the pyramid – 1-2 times a day

At the top of the pyramid are: red meat, butter, white rice, white bread, white flour pastries, potatoes, carbonated drinks, and sweets – all of which should be consumed with little or no use.

In addition to this healthy food pyramid, we must also keep in mind that alcohol is consumed in moderation, and if there are any deficiencies, the doctor may recommend some supplements and some vitamins.

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Let’s now see what the 14 days healthy meal plan I propose which also help you to lose weight looks like:

Healthy meal plan for 14 days

Day 1

Breakfast: Green smoothie: one cup of nettles, one cup of spinach, 2 medium bananas, almond milk, 1 teaspoon chia seeds, 2 mint leaves

Lunch: Chicken breast, A cup of brown rice, A handful of vegetables

Dinner: Grilled salmon, Steamed Broccoli

Snack: 10 almonds, 1 apple

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Day 2

Breakfast: Omelet with two eggs with Bell peppers, green onion, cucumber, 1 apple

Lunch: Salmon, steamed green beans, ½ cup Quinoa

Dinner: Grilled chicken breast, Steamed Broccoli

Snack: Greek yogurt and 10 almonds

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Day 3

Breakfast: Oatmeal flakes with almond milk/ milk, A cup of berries, A teaspoon of peanut butter

Lunch: 200g lean fish  on the grill, One cup brown rice, 100g carrots sautéed

Dinner: Grilled salmon, Boiled vegetables (broccoli, carrots, onion, celery)

Snack: 20 almonds + 1 apple

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Day 4

Breakfast: Omelet with 3 eggs with Bell peppers, goat’s cheese, a handful of spinach leaves

Lunch: ½ cup hummus, salad, chopped onion and tomatoes in a wrap

Dinner: Chicken with green beans and garlic

Snack: 10 almonds, 1 Greek yogurt

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Day 5

Breakfast: Oatmeal flakes + ½ teaspoon flax seeds, One cup of blueberries

Lunch: Tuna canned in its juice, lettuce, cucumber, red bell pepper, A teaspoon of olive oil

Dinner: Ricotta/ low cheese (max. 5% fat), Vegetables (pepper, cucumber, red, green onion)

Snack: 20 almonds, One Greek yogurt

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Day 6

Breakfast: 2 boiled eggs, 1 slice of whole bread, ½ grapefruit

Lunch: Grilled chicken breast, 1 cup brown rice, 1 handful of vegetables

Dinner: Tuna canned in its juice, lettuce, cucumber, red pepper, bell pepper, A teaspoon of extra virgin olive oil

Snack: Dark chocolate (minimum 80% cocoa)

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Day 7

Breakfast: Oatmeal with milk + ½ teaspoon chia seeds, One banana

Lunch: Grilled chicken breast, Vegetable salad with ½ cup Quinoa

Dinner: Mozarella salad with tomatoes and basil

Snack: One banana + 5 almonds

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Day 8

Breakfast: Berries shake

Lunch: Tuna sandwich 

Dinner: Grilled Beef, Lettuce with lemon and olive oil

Snack: 1 Greek yogurt, 20 almonds

Day 9

Breakfast: Omelet of three eggs, bell peppers and red peppers A slice of whole bread

Lunch: Tuna Sandwich

Dinner: Assorted vegetable salad (green salad, cucumbers, peppers, tomatoes, onions), Ricotta

Snack: 200 g of pineapple

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Day 10

Breakfast: Berries shake

Lunch: Chicken salad with quinoa

Dinner: Turkey meatballs at the oven, Cabbage salad

Snack: A Greek yogurt, 20 almonds

Day 11

Breakfast: A box of cottage cheese, 1 Bell Pepper, 1 cucumber, A slice of whole bread

Lunch: Turkey meatballs at the oven, Cabbage salad A sweet mashed potato

Dinner: Chicken salad with quinoa

Snack: 1 apple with a tablespoon of peanut butter

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Day 12

Breakfast: Omelet of three eggs, and red peppers, One slice of whole bread

Lunch: Grilled chicken breast, A small sweet potato, Lettuce

Dinner: Raw vegan soup

Snack: 200 g of pineapple

Day 13

Breakfast: A box of cottage cheese, 1 Bell Pepper, 1 cucumber, A slice of whole bread

Lunch: Raw vegan soup

Dinner: Shrimp with vegetables

Snack: ½ box of cottage cheese, Vegetable sticks (carrots, cucumber)

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Day 14

Breakfast: Banana and cinnamon pancakes

Lunch: Grilled chicken breast, Mushrooms saute

Dinner: Assorted vegetable salad (lettuce, cucumbers, bell peppers, tomatoes, onions), Ricotta

Snack: 150g pineapple

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