This 4-Week Meal Plan is the Fastest Way to Lose Weight

Looking to lose weight fast? This 4-week meal plan is filled with low-calorie, high-protein options to help you reach your goals in as little as 28 days. Before you get started, check out our article on how to find out how many calories you need to eat daily to lose weight. We have designed this 4-week meal plan around a maximum intake of 1400 daily calories. For most people, this maximizes weight loss during the month.

You can customize your 4-week meal plan by selecting the correct number of calories for each day. If you need additional calories, we suggest adding in one of our healthy snack recipes into your daily plan. To reduce your daily calorie intake, get started on a fitness plan!

4-Week Meal Plan to Lose Weight

We definitely recommend utilizing leftovers during this 4-week meal plan. It’s great to cook your meals from scratch, but that doesn’t mean you have to spend hours prepping in the kitchen every day! Choose a few breakfast, lunch, and dinner options each week and get your shopping out of the way on Saturday or Sunday. Then, prep what you can and reheat the leftovers as the week goes on.

There are enough recipes on this list that you won’t repeat any meal more than twice during the 4-week period, but feel free to make your favorites every week! Let us know in the comments which recipes you can’t live without.

Breakfast Options (Under 400 Calories)

• Rise and Shine With These Greek Egg Muffins! (45 calories, 5g protein)
• 4 Ingredient Protein Pancakes (59 calories, 7g protein)
• Souffle Omelette with Mushrooms (72 calories, 6g protein)
• Savory Southwest Tofu Egg Scramble (107 calories, 10g protein)
• Slow Cooker Spinach and Mozzarella Frittata (139 calories, 12g protein)
• White Bean Avocado Toast (140 calories, 6g protein)
• Peanut Butter Mocha Espresso Shake (179 calories, 6g protein)
• Egg Stuffed Baked Portobello Mushroom (188 calories, 12g protein)
• Chocolate Peanut Butter Oatmeal Bars (217 calories, 7g protein)
• Peanut Butter Banana Overnight Oats (227 calories, 7g protein)
• Peach Pie Breakfast Parfait (260 calories, 6g protein)
• Quinoa Apple Breakfast Bowl (280 calories, 7g protein)
• Spicy Breakfast Tacos (293 calories, 15g protein)
• Wake-Up and Date Protein Shake (383 calories, 11g protein)
• PB and J Protein Shake (388 calories, 19g protein)

Lunch Options (Under 400 Calories)

• Slow Cooker Broccoli Cheddar Soup (160 calories, 8g protein)
• Easy 3-Ingredient Chicken Tacos (215 calories, 24g protein)
• Protein Packed Black Bean and Lentil Soup Recipe (248 calories, 13g protein)
• Easy Crock-Pot Chicken Noodle Soup (260 calories, 29g protein)
• Thai Chicken Veggie Salad with Peanut Dressing (263 calories, 30g protein)
• Korean BBQ Cabbage Cups (268 calories, 25g protein)
• Skinny Chicken Fajitas (271 calories, 23g protein)
• Quinoa & Shrimp Paella (273 calories, 22g protein)
• Instant Pot Healthy Chicken and Spinach Ramen Noodle Bowl (275 calories, 25g protein)
• Easy Slow Cooker Chicken & Rice Soup Recipe (290 calories, 21g protein)
• Eggplant Parmesan Sandwich (300 calories, 13g protein)
• “Melt in Your Mouth” Italian Baked Chicken (323 calories, 46g protein)
• Slow Cooker Chicken and Black Bean Chowder (350 calories, 42g protein)
• Slow Cooker Healthy Meatloaf with Tomato Glaze (367 calories, 32g protein)
• Skinny Chicken Bacon Ranch Wraps (376 calories, 30g protein)

Dinner Options (Under 600 Calories)

• Easy Skillet Cilantro Lime Chicken (285 calories, 46g protein)
• Slow Cooker Creamy Chicken and Mushrooms (291 calories, 48g protein)
• Chicken Zucchini Roll Ups (297 calories, 23g protein)
• Healthy Slow Cooker Chicken and Dumplings (297 calories, 20g protein)
• Instant Pot Chicken Cordon Bleu Chowder (332 calories, 38g protein)
• Mediterranean Greek Salmon with Orzo Recipe (347 calories, 27g protein)
• One-Pot Chickpea and Vegetable Soup (363 calories, 13g protein)
• Buffalo Chicken Pasta Casserole (374 calories, 29g protein)
• Chicken Burrito Bowl with Fresh Pico de Gallo & Creamy Chipotle Sauce (392 calories, 30g protein)
• Easy Black Bean Soup with Avocado (395 calories, 22g protein)
• Instant Pot Chicken Gumbo Recipe (416 calories, 45g protein)
• Crock-Pot Sausage, White Bean, and Kale Stew (434 calories, 36g protein)
• Instant Pot Split Pea and Ham Soup (436 calories, 29g protein)
• Chili Lime Chicken with Mango Rice (519 calories, 46g protein)
• Chicken Fajita Power Bowl (534 calories, 44g protein)