14 Day Low-Calorie Weight Loss Menu

Whole-Grain Banana Blueberry Pancakes

When you think of a low-calorie menu, you may imagine limited options and tiny portions. But hearty flavor and variety can be part of a daily menu that clocks in at under 1200 calories. The following 14 day low-calorie weight loss menu is designed to help you achieve your goals while still enjoying a fulfilling, nutritious diet.

We’re providing you with a different breakfast, lunch, and dinner recipe each day, along with either two snack options or a snack and dessert option. If you love to cook and hate leftovers, you can follow this menu and scale the recipes down to size. You could also use this as a rough guideline, following the recipes but spreading them out over several days with leftovers. Either way, the variety of options on this menu will inspire you.

Day One:
Breakfast: Whole-Grain Banana Blueberry Pancakes (274 cal.) + 1 tablespoon maple syrup (52 cal.)
Lunch: Slow Cooker Hearty Vegetable and Bean Soup (183 cal.)
Dinner: 2 slices of Zucchini Bell Pepper Pizza (230 cal.)
Garden Salad with Lemon & Oil Dressing (220 cal.)
Snack Options: Hard-Boiled Egg (78 cal.), Apple (95 cal.)
Total: 1132 calories

Day Two:
Breakfast: 2 Individual Egg and Spinach Bowls (168 cal.)
Lunch: Quinoa and Vegetable Stir-Fry (250 cal.)
Dinner: Slow Cooker Enchilada (249 cal.)
Snack Option: Southwestern Kale Chips (142 cal.)
Dessert Option: Sweet and Savory Parfait (374 cal.)
Total: 1183 calories

Day Three:
Breakfast: Cinnamon Roll Oatmeal (327 cal.)
Lunch: Asian Chicken Wrap (123 cal.)
Dinner: Slow Cooker Cheesy Spaghetti with Turkey Sausage (256 cal.)
Kale Caesar Salad (217 cal.)
Snack Options: Slow Cooker Cinnamon and Honey Nuts (192 cal.), One cup strawberries (47 cal.)
Total: 1162 calories

Day Four:
Breakfast: Overnight French Toast Casserole (299 cal.)
Lunch: Clean-Eating Cobb Salad (282 cal.)
Dinner: Slow Cooker Chicken Chili (142 cal.)
Citrus and Spinach Salad with Creamy Lemon Dressing (318 cal.)
Snack Options: Baked Apple Chips (32 cal.), Orange (45 cal.)
Total: 1118 calories

Day Five:
Breakfast: Skinny Fruit and Yogurt Salad (140 cal.)
Lunch: Spicy Potato and Chickpea Stew (385 cal.)
Dinner: Skinny Lasagna Roll (240 cal.)
Snack Option: Peanut Butter and Honey Oat Bar (157 cal.)
Dessert Option: Slow Cooker Brown Rice Pudding (194 cal.)
Total: 1116 calories

Day Six:
Breakfast: Pita Pocket Breakfast Sandwich (297 cal.)
Lunch: Slow Cooker Fiesta Chicken Soup (112 cal.)
Dinner: Three Cheese Ziti with Turkey (289 cal.)
Garden Salad with Lemon & Oil Dressing (220 cal.)
Snack Options: Banana (105 cal.), Sweet Potato Chips (87 cal.)
Total: 1110 calories

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14 Comments on "14 Day Low-Calorie Weight Loss Menu"

  1. B Smith  July 14, 2014

    Everything looks delicious but it also looks like an overwhelming shopping list and amount of cooking!
    Are there any quick easy and low cal menu's?

    Reply
  2. regina  January 28, 2015

    does this have a pre made out shopping list

    Reply
    • SkinnyMs  January 28, 2015

      Regina, Not as of yet, no, but we might create one.

      Reply
  3. m. Nicholson  April 1, 2015

    How many pounds can anyone lose if the 14 days are follow?

    Reply
    • SkinnyMs  April 2, 2015

      M. Nicholson, It's different depending on age, body weight, gender and height.

      Reply
  4. Katlyn  May 16, 2015

    What is the approximate cost of this?

    Reply
    • SkinnyMs  May 18, 2015

      Katlyn, We have not calculated the cost, but it would vary depending on place of purchase for ingredients.

      Reply
  5. Arnetta  March 16, 2016

    Is there a printable version?

    Reply
    • SkinnyMs.  March 17, 2016

      No, unfortunately, there isn’t. Each day lists the links to the actual recipes, with instructions and ingredients.

      Reply
  6. jessa  March 30, 2016

    Hi: On day, 10 What would it be a good non nut substitute for walnuts?
    Thank you

    Reply
    • SkinnyMs.  March 30, 2016

      Jessa, you can substitute a quarter cup of seeds, or another high-protein option, like a hard-boiled egg or 1/4 hummus with sliced vegetables.

      Reply
  7. Christiaan  July 4, 2016

    The menu looks nice, but it also looks a lot like a crash diet which will be hard to keep up over the long term. If the menu added say 300-400 calories per day I bet more people would be able to keep it up.

    Reply
    • Gale Compton  July 4, 2016

      Christiaan, This particular meal plan includes 3 small meals and healthy snacks. Feel free to add additional calories to the plan! 🙂

      Reply

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