Free Weight Loss Meal Plans

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We’ve put together a few free weight loss meal plans for you to make getting started on your diet even easier. Our diet plans follow a few simple rules that you can use to customize your own plans easily.

1. No added sugar: You can use artificial sweetners to get started in the diet, such as Splenda or Truvia, but the best thing to do is learn how to stop sugar cravings for good. Most of our meal plans do not include any added sugars and also rely heavily on switching to whole grains, since refined grains are often processed by the body as sugar.

2. Low-Fat/Low-Cal Foods: Cutting out calories is probably the most popular way to lose weight, but counting calories is a pain in the neck! To help make cutting calories easier, we simply switch regular foods to the “diet” low/no cal and low/no fat foods. While counting calories certainly helps make sure you get enough or not too many, doing this can help you easily reduce calories from your diet without counting them. (You’ll also reduce your calories by going sugar free as well!)

3. Balancing The Food Groups: It is important that you balance the food groups for each meal. Pairing your foods together to make sure all of the food groups are covered will help your body process foods the way it is supposed to. When balancing the food groups, you want to make sure that each meal has a serving from each food group.

Remember, before using these free meal plans for weight loss to speak to your doctor to make sure any of your special dietary needs are taken care of. This diet does not take into consideration things like sodium or cholesterol if either is a concern for you. You will also need to exercise in conjunction with eating healthy if you want to see faster, more permanent results. You can also switch days or make substitutions as you deem necessary. These meal plans are not “rules” but simply a guide to help you determine what you will eat when starting your diet on your own.

Remember, if you’re not eating foods that you like and enjoy, you may not be able to stick to your diet as easily! Dieting shouldn’t be focusing on what you can’t eat – but what great things you can and should be eating!

Ready to Get Started? Here are our Free Meal Plans for Losing Weight:

Day 1

Breakfast	Lunch	Dinner	Snacks
Hard Boiled Egg, Whole Grain Cereal With Fresh Fruit and Milk, Coffee or Tea to drink	Turkey and low-fat cheese sandwich on whole grain bread with lettuce and tomato, veggie sticks, apple	Salmon, whole grain rice, steamed veggies	Banana with peanut butter, Veggies, Sugar free pudding

Day 2

Breakfast	Lunch	Dinner	Snacks
Easy Veggie Omelet, whole grain toast, skim milk to drink	Spinach Salad with chicken or turkey, 1 tsp of fat free dressing	Whole grain spaghetti w/marinara sauce and lean turkey meatballs, veggies, and 1 tsp of Parmesan cheese	2 slices of low fat cheese and reduced fat wheat thin crackers, Veggies

Day 3

Breakfast	Lunch	Dinner	Snacks
Plain Low/No Fat Yogurt mixed with fresh fruit, hard boiled egg, 1 slice whole grain toast	Whole grain pita with chicken, cheese, spinach, tomato, and sprouts	Whole grain tortilla with ground turkey taco meat or beans, lettuce, tomato, peppers, cheese	Sugar Free Pudding, Fresh Fruit or Veggies

Day 4

Breakfast	Lunch	Dinner	Snacks
Oatmeal with Fresh Fruit and Nuts, Skim Milk	Tuna sandwich with cheese on Whole Grain bread served with carrot, pepper, and celery sticks	Grilled chicken breast, tossed salad with fat free dressing, baked potato with fat free margarine	Apple slices and peanut butter, salsa and celery sticks

Day 5

Breakfast	Lunch	Dinner	Snacks
Sugar Free Whole Grain French Toast, Turkey Sausage, Plain yogurt with fruit	Whole grain pasta salad with broccoli, carrots, peppers, low fat cheese, turkey, and fat free Italian dressing	Cod, tossed salad, asparagus, whole grain rice, Skim milk	Carrot slices, grapes, diced turkey on crackers

Now that you have some ideas on what you can do for dieting and making your own meals, you can start planning what foods you will eat. If you’d like more ideas, there are several more in our free Lose Free Diet eBook.

Have any suggestions or questions about these free weight loss meal plans? Share them in the comments below.