Free meal plans
Meal plans for weight loss
Free 7-day, high-protein meal plans with calories and protein for every meal and a grocery list. Pick your calorie level or your diet.
By calories
1,200 calorie meal planA 1,200-calorie plan is usually only right for smaller, less active women.1,400 calorie meal planA good fit for many women who are shorter or not very active and want steady weight loss..1,500 calorie meal planOne of the most common weight-loss targets.1,600 calorie meal planWorks for many moderately active women and smaller men who want to lose about 1 pound a week..1,800 calorie meal planA good target for active women and many men, especially if you lift weights or walk a lot..2,000 calorie meal planFits most men losing weight and very active women.2,200 calorie meal planFor taller or very active men who want to lose weight without feeling hungry..2,500 calorie meal planFor large or very active men, or for maintaining after you reach your goal..
By diet
Vegetarian meal plan for weight lossA week of meat-free meals built to keep protein high, using eggs, dairy, tofu, beans and lentils.Pescatarian meal plan for weight lossFish, seafood, eggs and plants.Low-carb meal plan for weight lossA week of lower-carb, high-protein meals at about 1,600 calories a day.Kosher meal plan for weight lossA week of kosher-style, high-protein meals at about 1,600 calories a day.
Not sure how many calories you need? Try the calorie deficit calculator.