How to Lose 5 Pounds in 2 Weeks Meal Plan

Embrace a slimmer you in just 2 weeks!

how to lose 5 pounds in 2 weeks meal plan

Dropping 5 pounds in 14 days may seem like an impossible feat, and honestly, the short-term weight loss endeavor is certainly no walk in the park! Whether you want to shed 5 pounds for an upcoming event, bikini season, or to simply feel lighter, it’s possible to lose weight on a time crunch. With our “how to lose 5 pounds in 2 weeks meal plan” plus our tips on exercise and more, you will be well-equipped to shed weight in no time!

However, a 14-day goal to shed 5 pounds translates to 2.5 pounds a week, and weight loss this speedy can jeopardize your health. Many people turn to fat-burning supplements, crash diets, or detox products in order to shrink their waistline while pressed for time. Not only do these harmful methods fail, but they’ll also cause your metabolism to take a nosedive, and you’ll likely gain even more weight afterwards.

Balance: Diet, Exercise, and Healthy Habits

A pound of fat makes up 3500 calories, so you need to be in a calorie deficit in order to wave that pound goodbye. Achieving a 5-pound goal successfully is made possible by finding a healthy, doable balance between diet and exercise. With your diet, reduce your daily intake of calories while eating certain foods that’ll boost your metabolism. And with exercise, choose a fun, high-intensity workout plan that includes both strength training and cardio, and power through your workout 5-6 days a week.

Here at Skinny Ms., we’ll show you how to lose 5 pounds in 2 weeks. Instead of providing you a rigid plan that comprises a strict list of recipes and workouts to follow, we’ve listed diet and exercise options for you to pick and choose from. That way, you can personalize your own plan to meet your schedule and individual needs. Well, what are you waiting for? Follow this foolproof plan and prepare to flaunt a slimmer physique in just 2 weeks!

How to Lose 5 Pounds in 2 Weeks Meal Plan

A calorie deficit is necessary in order to shed 5 pounds in 2 weeks, and this means eating fewer calories than normal. Depending on factors such as your weight, height, and BMI, you’ll have your own specific calorie needs. The average person needs 2000-2500 calories per day in order to maintain his/her weight. That said, shaving off 500-700 calories daily for 2 weeks would allow you to create the deficit you need in order to shed 5 pounds.

Keep in mind that a healthy diet rich in whole foods and nutrients is key for permanent, successful weight loss! That said, it’s critical to make sure you’re eating enough food. Cutting too many calories from your diet will only sabotage your goals by reducing your energy levels and pumping the breaks on your metabolism.

Get a good estimate of your calorie needs by logging your info into an online calorie calculator. These devices let you know how many calories you’ll need per day based on how active you are.

Below, we’ve included meal ideas for breakfast, lunch, and dinner that’ll help you meet your calorie needs. The following lightened-up recipes have the nutrients you need to satisfy your tummy and crush hunger, without weighing you down with calories.


avocado egg bake

Crustless Quiche Loaf (Calories: 97)
Make-Ahead Egg and Veggie Muffins (Calories: 118)
Asparagus and Egg Scramble (Calories: 118)
Egg and Spinach Pepper Bowls (Calories: 143)
Fried Eggs with Mushrooms and Brussels Sprouts  (Calories: 189)
Skinny Banana Split Protein Smoothie (Calories: 217)
2-Ingredient Sweet Potato Pancakes (Calories: 224)
Avocado Egg Bake  (Calories: 233)
Egg and Toast Breakfast Cups (Calories: 278)


shrimp tacos with sweet and tangy slaw

Avocado Hummus Bowl (Calories: 196)
Slow Cooker Red Lentil Curry (Calories: 199)
Sprouts, Veggie, and Cheese Wrap (Calories: 226)
Grilled Chicken and Blueberry Salad (Calories: 266)
Salmon and Avocado Salad with Lemon Dressing (Calories: 267)
Skinny Quinoa Stir-Fry (Calories: 269)
Clean-Eating Cobb Salad (Calories: 282)
Shrimp Tacos with Sweet and Tangy Slaw (Calories: 284)
Pasta Salad with Pesto, Mozzarella, and Tomatoes (Calories: 285)
Lite Tuna Melt Wrap (Calories: 329)


grilled chicken skewers

Grilled One-Minute Steak and Paprika Corn on the Cob (Calories: 153)
Cauliflower Lasagna (Calories: 193)
Zucchini Noodles with Creamy Red Pepper Sauce (Calories: 200)
Chicken Lettuce Wraps (Calories: 240)
Honey Dijon Glazed Salmon (Calories: 245)
Crock-Pot Low-Fat Beef Stew (Calories: 264)
Spaghetti with Cauliflower, Peas, and Hazelnuts (Calories: 270)
Zucchini Noodles with Pistachio Pesto (Calories: 311)
Slow Cooker Turkey Lasagna Soup (Calories: 314)
Grilled Chicken Skewers with Peanut Sauce (Calories: 327)
Skinny Spaghetti Squash with Marinara (Calories: 328)

Find Your Exercise

exercise for weight loss

Exercise is imperative to losing 5 pounds in 2 weeks, but it does more than allow you to shed a few inches. The right exercise regime will strengthen your muscles and sculpt your figure while melting those pesky pounds. You don’t have to spend hours sweating it out on the treadmill or elliptical to squeeze in an effective workout. Instead, find a fun, doable workout you actually enjoy, and exercise 5-6 days out of the week for 30-45 minutes. Try alternating between strength training and cardio workouts in order to maintain a revved-up metabolism and a fat-burning state. Meanwhile, the calories you burn exercising will add to the calorie deficit necessary to knock off 5 pounds in  2 weeks.

For the next two weeks, pick an appropriate workout for your fitness level, and alternate between weight training and cardiovascular exercise.

Looking for effective, fat-blasting workout regimes? Pick from the following exercise routines.

New to the whole exercise thing?

These awesome Beginners Workouts will build a strong foundation to improving endurance, building muscle, and boosting stamina.

Build Healthy Habits 

drink water

Weight loss boils down to exercise and diet; strictly speaking, you need to use more calories than you take in in order to shed pounds. That said, losing weight isn’t as black and white as you might think! Your lifestyle habits play a huge role in allowing you to achieve your slim-down goals or not. Lucky for you, there are certain tips and tricks you can turn into habits that’ll accelerate your calorie-burning abilities, and these have little to do with diet and exercise!

We’re hooking you up with some nearly effortless tricks (plus this how to lose 5 pounds in 2 weeks meal plan!) that’ll boost your weight loss progress. What are you waiting for? Check out the articles below to make the next two weeks smoother, and wave those extra 5 pounds buh-bye!

Happy weight loss!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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