Easy Meal Plan for Weight Loss Free

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Are you looking for easy weight loss meals to help you get to your goal weight? We've compiled a list of over 65 delicious, easy-to-make breakfast, lunch, dinner, and snack ideas that will help you meal plan for the week ahead and support your weight loss journey.

1. What are some Quick and Easy Weight Loss Meals?
2. Break a Weight Loss Plateau with Simple Dishes
3. Easy Weight Loss Meal Plans
4. Breakfast – What's an easy breakfast I can eat to lose weight?
5. Lunch – What are the best easy weight loss lunch ideas?
6. Dinner – What are some healthy dinners for picky eaters?
7. Snacks to Drop Points – Can I snack and still lose weight?
8. Free PDF Printable – 50+ Weight Loss Meals
9. More Posts You Will Love

Here is a huge list of easy low calorie meals that will help you to lose weight quickly. All recipes are healthy and appetizing. Includes family-friendly dinners, lunch meal prep, and fast breakfasts. Here's a free printable PDF as a bonus.

All of our meal ideas are easy to prepare and don't require any unusual ingredients. If you love tacos, spaghetti, and even fast food, this is the list for you!

Grab a copy of our free printable and use it to plan your upcoming meals for the week and watch as you move closer to your goal weight.

What are some Quick and Easy Weight Loss Meals?

As someone who is maintaining a 100 pound weight loss, I understand the importance of having a list of to-go meals that will help you stay on track.

Here are the criteria we used for designing this list of meals to help you lose weight:

• Less than 500 calories (with many around 300-400 calories)
• Include quality protein, carbohydrates, and healthy fat
• Easy to make
• Taste great!

You will love these delicious meal ideas and most are cheap, too, because they include whole foods. These meals are quick to make, too.

Many of the choices fit into the criteria of an easy weight loss meal for one person as well.

Break a Weight Loss Plateau with Simple Dishes

As someone who runs a website that focuses on weight loss and an online weight loss program for women, I often receive emails from women who tell me they are doing all the right things but still not losing weight.

Weight loss only happens one way, and that's eating fewer calories than you burn.

While we have included some serving sizes to give you a general idea, we highly recommend that you track calories for weight loss. While eating real foods is important, at the end of the day weight loss only happens when there is a calorie deficit regardless of the type of food you eat.

Use this calorie calculator if you need more guidance, and consider using an app like My Fitness Pal or following the Weight Watchers points program.

You might need more or less food than what is indicated below. Your calorie needs will vary based on your age, gender, activity level, and other factors.

Remember, these meals will only help you lose weight if your total daily calories are less than what your body is burning.

Easy Weight Loss Meal Plans

Do you want even more specific guidance for weight loss? Check out these helpful meal plans we created:

3 Day Diet Meal Plan for Weight Loss – Is it really possible to lose weight in just 3 days? Yes! We've had thousands of people use our 3 day meal plan with incredible results. Get your free copy.

7 Day EASY Weight Loss Meal Plan – This meal plan guides you through exactly what to eat for breakfast, lunch, dinner, and 2 snacks each day for safe, effective weight loss. Includes complete nutritional information and WW points for all plans.

Plant-Based for a Day Challenge – Want to try out meatless meals? This one day meal plan makes it easy.

Breakfast – What's an easy breakfast I can eat to lose weight?

Breakfast is an incredibly important meal. While some people have stopped eating breakfast due to the rising popularity of bullet-proof coffee and Intermittent Fasting, I'm personally a big fan of breakfast.I believe that eating breakfast every day is one of the reasons I'm able to maintain my weight loss.

All of the meals listed below are easy, delicious, and a good balance of protein, healthy fat, and carbohydrates to keep you going throughout your day without too much hunger.

Hard boil eggs in the Instant Pot for an easy breakfast.

1. Two eggs, 2 cups vegetables of choice, 2 tsp olive oil
2. Frittata slice, cup of fruit
3. One egg, 2 slices bacon, 1 cup vegetables, sautéed with bacon
4. One cup cooked quinoa, 2 T dried fruit, 1 tsp honey
5. Yogurt cup (5 oz, low sugar), 1 cup berries, 2 T sliced almonds
6. Half cup cottage cheese, 1 cup cantaloupe or honeydew, 2 T chopped walnuts
7. Breakfast burrito made with scrambled eggs, 2 T shredded cheddar, salsa, whole wheat tortilla
8. Two slices whole grain toast, 1/2 avocado, smashed, sprinkle with Everything But the Bagel seasoning
9. Half cup oatmeal (dry), 1/2 cup milk, 1 cup berries (optional: 1 scoop protein powder) or try this Instant Pot Chocolate Peanut Butter Oatmeal recipe. Cook together or use for overnight oats.
10. Latte (coffee and milk), 1 protein bar such as Quest or Think
11. McDonald's egg white and turkey sausage Egg McMuffin
12. Starbucks or Instant Pot Egg Bites with 1 cup fruit
13. Scrambled eggs, crumbled turkey sausage, peppers and onions
14. Smoothie made with 1 cup milk, 1 cup frozen fruit, 1 scoop protein powder
15. Two slices whole wheat toast with 2 T peanut butter, 1 banana
16. Protein drink (such as Premier Protein) poured into 1 cup cold coffee over ice, 1 apple
17. Two slices whole wheat toast, 1 T mayo, 2 hard boiled eggs, sliced
18. Egg scramble with 2 eggs and 2 egg whites, spinach, onion, and zucchini
19. Tofu scramble with 1/4 block firm tofu scrambled with 2 tsp olive oil, spinach and mushrooms
20. Protein pancakes such as this protein pancake recipe or use Kodiak mix, 1 turkey sausage patty, 1/2 cup sliced strawberries

Check out our list of 50+ WW meal ideas, recipes, and coffee hacks for more meal ideas to start your day.

Lunch – What are the best easy weight loss lunch ideas?

Don't make the mistake of skipping lunch because you are too busy to stop and eat. Eating enough during the day prevents night-time overeating and gives you good energy, and it only takes a few minutes when you use these easy lunch ideas for losing weight.

1. Flat Out Wrap with veggies and deli turkey, 1 slice cheddar cheese, grapes
2. Tortilla with lettuce and low fat tuna salad, almonds
3. McDonald's Southwest Salad with Grilled Chicken or other fast food salad
4. Pizza toast with 2 slices bread, pizza sauce, turkey pepperoni, 2 T mozzarella, baby carrots with ranch
5. Starbucks Protein Box or make you own with this Copycat Starbucks Protein Box Meal Prep.
6. Low fat egg salad, whole wheat crackers, banana
7. Salad with grilled chicken, 2T cranberries, 2T walnuts, balsamic dressing or this Pomegranate Pear Salad or Mango Cashew salad.
8. Yogurt parfait with 6 ounces plain, non-fat or low fat Greek yogurt, 1 cup berries, top with 2T nuts or granola
9. Vegetable soup, 1 cup canned or homemade like this Instant Pot Vegetable Soup, 6 whole wheat crackers, 1 Greek yogurt cup
10. Veggie or turkey burger, sandwich thin, homemade or frozen sweet potato fries, cucumber slices
11. Baked potato topped with steamed broccoli, 1/2 cup cubed chopped ham, and 2 T shredded cheddar cheese
12. Deli roast beef, 1 slice provolone, lettuce, tomato, stuffed into light pita bread, 1 small bag potato chips
13. Quesadilla made with 1 cup vegetarian refried beans, 2 T shredded cheddar, salsa, 2 T plain Greek yogurt, 2 clementines
14. Bean soup, canned or this Instant Pot Bean Soup, dinner roll, 1 apple
15. Chic-fil-a Grilled nuggets, 1 barbecue or buffalo sauce packet, fruit salad
16. Peanut butter sandwich made with 2 slices light whole wheat bread, 2 T peanut butter, 2 T no-sugar added jelly, 1 light string cheese, baby carrots
17. Smoothie such as this Mango Protein Smoothie
18. Veggie burger served on a light bun, 1 bag potato chips, grape tomatoes
19. Chicken sausage, 1 small baked sweet potato, 1 side salad with 2 T light dressing
20. Grilled cheese made with 2 sliced light bread, 2 T cheese, 2 tsp butter. 1 cup tomato soup, carrot and celery sticks.

Click here for more easy meal prep lunch ideas.

Dinner – What are some healthy dinners for picky eaters?

A good weight loss dinner is one that makes you feel satisfied without being overly stuffed or heavy. Each of these meals fits that description. Plus, they are easy to prepare with just a few simple ingredients.

Air fryer salmon is a stunning (yet easy!) dinner.

1. Tilapia with 1 T jarred Pesto, broccoli and cauliflower, 1 small sweet potato
2. Grilled pork chop, broccoli, 1/2 cup brown rice pilaf
3. Shrimp & stir fry vegetables cooked in 2 tsp olive oil, 2 T teriyaki sauce, cauliflower rice
4. Sirloin steak (4-6 ounces), cooked mushrooms and onions, 1 cup red potatoes, green beans
5. Salmon, oven roasted Brussels sprouts & butternut squash, 1/2 cup cooked quinoa
6. Whole wheat spaghetti or spaghetti squash (1 cup), 1/2 cup spaghetti sauce, 3 ounces lean ground beef, 2 T Parmesan cheese.
7. Burrito Bowl with grilled chicken breast, 1/2 cup brown rice, 1/2 cup black beans, lettuce, tomato or this Instant Pot Salsa chicken.
8. Tacos with lean ground beef or turkey, 2 corn taco shells, 2 T cheese, lettuce, tomato, 1/2 cup corn
9. Pot Roast, 3 ounces, potatoes, carrots, onion, 1 slice whole wheat bread with 1 tsp butter
10. Grilled chicken thighs marinated in light Italian dressing, grilled vegetable skewers
11. Turkey meatballs such as this Turkey Meatball recipe, celery, 2 T blue cheese dressing, 1/2 cup brown rice
12. Chili made with lean ground beef or turkey such as this Instant Pot Turkey Chili with Vegetables,
13. Pork tenderloin, 4 ounces, 1/2 cup acorn squash, Kale Lemon salad
14. BBQ chicken legs, two, with no sugar added BBQ sauce (such as Primal or G Hughes), corn on the cob, asparagus
15. Panera Strawberry Chicken salad, whole wheat dinner roll
16. Baked chicken tenders such as Air Fryer Chicken Tenders or Perdue Simply Smart Lightly Breaded Chicken Strips, oven roasted root vegetables
17. Trader Joe's Goyza chicken potstickers (or other frozen potstickers), frozen stir fry, 2 T soy sauce
18. Pork chop, salad on a stick, 2 T ranch dressing
19. French dip with roast beef (deli roast beef or use this Crock Pot French Dip recipe), 1 slice provolone cheese, 1 light hamburger bun, vegetables with 2 T ranch dressing or Low Fat Ranch Veggie Dip recipe.
20. Pulled pork roast on light bun or sandwich thin, low fat coleslaw

Pot roast and potatoes can fit into a healthy weight loss diet. Click here for more potato diet recipes.

Here are more weight loss meal ideas for every night of the week.

Snacks to Drop Points – Can I snack and still lose weight?

Yes! Snacks can definitely be part of your weight loss diet. As long as your total calories are less than what you burn, your body will dip into your fat stores to give you energy and you will lose weight.

Fat free hummus is a great light snack option.

The following snacks are low in calories but high in satisfaction because of filling fiber and protein. Most are around 200 calories.

1. Apple with 2 T peanut or almond butter
2. Light string cheese with 1 serving whole wheat crackers
3. Baked tortilla chips dipped in 1/2 cup plain Greek yogurt mixed with salsa (or make your chips in the air fryer)
4. Two hard-boiled eggs
5. Protein bar or shake
6. One slice whole wheat toast with 1/4 avocado, smashed
7. Hummus, 2 T, with sliced cucumbers
8. Baby carrots and celery with low fat ranch dip
9. Banana, 100 calorie pack nuts
10. Yogurt cup, 1/2 cup berries, 2 T sliced almonds

You won't believe how delicious this healthy dessert dip made with beans tastes. Dark chocolate goodness in every bite.

With these meal ideas, you'll be able to plan days that include a healthy breakfast, lunch, dinner, and snacks that get you to your weight loss goals.

Do you have a favorite meal idea that we missed? Add it to the comments below.

Free PDF Printable – 50+ Weight Loss Meals

Click the "add to cart" button to
download your free printable.

We've taken the best of our meal ideas for losing weight and put them into a handy printable. We've included 2 colorful pages plus 2 printer-friendly black and white ones to make it extra-easy for you.

Download with the "add to cart" button now and you'll be on your way to your weight loss goals.

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