Free 7-Day Meal Plans for Weight Loss (Printable PDF)
Free 7-Day Meal Plans for Weight Loss (Printable PDF)
A good meal plan for weight loss tells you what to eat, how much of it and what it adds up to in calories. Our plans do that for seven days at a time, using simple food from a regular grocery store. Pick your calorie level and we will email you the printable PDF for free.
Choose your calorie level
How the meal plans work
Pick a level
Choose 1,200, 1,400, 1,500, 1,800 or 2,000 calories a day, or use the calculator.
Get the PDF
Enter your email and receive the printable plan with ingredient amounts, a weekly grocery list and a swaps sheet.
Follow the week
Three meals and two snacks a day, each with calories and grams of protein. No calorie app needed.
Calories and protein come from USDA FoodData Central values and are rounded to the nearest 5, so treat them as close estimates.
A sample day from the 1,500 calorie plan
| Meal | What you eat | Calories |
|---|---|---|
| Breakfast | Spinach and tomato scramble with whole-wheat toast | ~345 |
| Snack | Greek yogurt with blueberries | ~130 |
| Lunch | Grilled chicken salad with chickpeas | ~385 |
| Snack | Apple with almonds | ~180 |
| Dinner | Baked salmon with broccoli and brown rice | ~440 |
| Day total | About 109 g of protein | ~1,480 |
See the full 1,500 calorie week
Latest meal plan guides
New guides on high protein meals, low calorie breakfasts, healthy snacks and calorie deficits are on the way. Visit the blog.
Meal plan questions
How many calories should I eat to lose weight?
It depends on your size, age and activity. A common starting point is about 500 calories below what you burn in a day. The calculator gives an estimate, and a registered dietitian can give you a personal number.
Are the meal plans really free?
Yes. The PDFs are free. You enter your email so we can send the file, and you can unsubscribe at any time.
How fast will I lose weight?
It varies from person to person. The CDC describes about 1 to 2 pounds a week as a gradual, steady rate, and no plan can promise a specific result.
Can I follow a meal plan if I have a health condition?
Ask your doctor or dietitian first. These plans are general information and do not manage blood sugar or other medical conditions.
Is there a vegetarian meal plan?
Vegetarian versions are planned and will be linked here when they are ready.
Who writes and reviews these plans:
Hi, I’m Amelia
Nutritionist & Home CookI am 38, a nutritionist, gym enthusiast, and passionate home cook. Over the years, I learned firsthand that you cannot out-train a chaotic pantry. Food shapes our daily mood, energy levels, and long-term health more than any quick workout routine ever could. My goal here is simple: skip extreme food rules and give you balanced, flavorful week-long plans that fit normal grocery budgets and busy evenings.
The information on this site is general nutrition information. It is not medical advice and does not replace advice from a doctor or registered dietitian. Low-calorie plans do not suit everyone.
Get your free 7-day meal plan
Choose your level and we will send the printable PDF to your inbox.