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

Reach your weight-loss goals in only 4 weeks!

4-week meal plan

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

healthy meal plan

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)

Lunch Options (Under 400 Calories)

Dinner Options (Under 600 Calories)

lose weight fast with this healthy recipe

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.


  1. How do I print this, and is there an easier way to view all recipes and print/save at one time rather than opening every link and the printing or saving? Thanks

    1. Hi Lori,

      Unfortunately we don’t have a downloadable version of this meal plan yet, but it’s on our list! Until then, you may be interested in trying our 14-Day clean-eating meal plan. If you scroll down to the bottom of the post, there’s a button to download not only the meal plan with all of the recipes, but also a complete shopping list! 🙂

  2. I use the Paprika app and have a Skinny MS category for breakfast/lunch/dinner. I can plan my grocery list snd menus very easy.

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