Free Weight Loss Programme: Lose 2 KG in 2 Weeks!

We’re excited to offer you our expertly crafted 14-day meal plan, each meal perfectly balanced at 300 calories to help you stay on track with your health goals. This plan is completely free and designed to make healthy eating both enjoyable and easy. Whether you’re looking to maintain your weight or simply eat better, our fixed menu provides a variety of delicious options to keep your taste buds satisfied.

Want something tailored just for you? For a truly personalized experience, contact us for a custom meal plan that meets your specific dietary preferences, nutritional needs, and goals. We’ll work with you to create a menu that fits your lifestyle and helps you achieve your unique health objectives. Get in touch today to start your journey towards a healthier you!

Day 1

• Breakfast:

• 60g whole wheat toast (2 slices)

• 20g bacon (1 slice)

• 50g scrambled egg (1 large)

• 50g avocado (1/4)

• Lunch:

• 100g hamburger patty

• 60g whole wheat bun

• 20g cheddar cheese (1 slice)

• 15g ketchup (1 tablespoon)

• 4 slices shredded lettuce (approximately 60g)

• Dinner:

• 150g grilled chicken breast

• 150g steamed broccoli

• 90g cooked quinoa

• 15ml balsamic vinegar

Day 2

• Breakfast:

• 100g large pancake

• 15g maple syrup (1 tablespoon)

• 75g blueberries

• Lunch:

• 80g cooked pasta

• 100g marinara sauce

• 10g grated Parmesan cheese (1 tablespoon)

• 80g mixed vegetables

• Dinner:

• 100g baked salmon fillet

• 100g mixed greens (about 4-5 cups)

• 10ml balsamic vinaigrette (2 teaspoons)

• 80g cooked couscous

Day 3

• Breakfast:

• 200g Greek yogurt

• 15g honey (1 tablespoon)

• 75g sliced strawberries

• 15g granola

• Lunch:

• 60g small tortilla

• 50g shredded chicken breast

• 30g black beans

• 15g salsa (1 tablespoon)

• 50g avocado (1/4)

• Dinner:

• 100g beef stir-fry

• 100g mixed vegetables (about 2 cups)

• 70g cooked brown rice

Day 4

• Breakfast:

• 30g spinach (about 1 cup)

• 80g pineapple

• 200g Greek yogurt

• 12g chia seeds (1 tablespoon)

• 10g honey (2 teaspoons)

• Lunch:

• 60g sliced turkey breast

• 60g whole wheat tortilla

• 15g mustard (1 tablespoon)

• 4 slices shredded lettuce (about 60g)

• 50g avocado (1/4)

• Dinner:

• 100g baked cod fillet

• 150g roasted cauliflower

• 120g roasted potato

Day 5

• Breakfast:

• 40g dry oats

• 120ml skim milk

• 15g honey (1 tablespoon)

• 20g chopped nuts (about 2 tablespoons)

• Lunch:

• 100g canned tuna

• 15g mayo (1 tablespoon)

• 5g relish (1 teaspoon)

• 100g mixed greens (about 4-5 cups)

• 100g cherry tomatoes

• Dinner:

• 100g grilled shrimp

• 150g sautéed spinach (about 6 cups)

• 80g cooked wild rice

• 10ml olive oil (2 teaspoons)

Day 6

• Breakfast:

• 200g Greek yogurt

• 75g mixed berries

• 15g granola (about 2 tablespoons)

• 15g honey (1 tablespoon)

• 20g nuts (about 2 tablespoons)

• Lunch:

• 100g chicken breast

• 150g mixed vegetables (about 2 cups)

• 70g cooked rice noodles

• 10ml soy sauce (2 teaspoons)

• Dinner:

• 100g pork tenderloin

• 150g roasted cauliflower

• 80g cooked farro

Day 7

• Breakfast:

• 200g Greek yogurt

• 15g granola (about 2 tablespoons)

• 60g banana, sliced

• 15g honey (1 tablespoon)

• 20g walnuts (about 2 tablespoons)

• Lunch:

• 80g tofu

• 150g mixed vegetables (about 2 cups)

• 70g cooked brown rice

• 10ml soy sauce (2 teaspoons)

• 20g chopped nuts (about 2 tablespoons)

• Dinner:

• 100g grilled steak

• 100g mixed greens (about 4-5 cups)

• 15ml vinaigrette (1 tablespoon)

• 100g cherry tomatoes

Day 8

• Breakfast:

• 60g whole wheat toast (2 slices)

• 20g bacon (1 slice)

• 50g scrambled egg (1 large)

• 50g avocado (1/4)

• Lunch:

• 100g hamburger patty

• 60g whole wheat bun

• 20g cheddar cheese (1 slice)

• 15g ketchup (1 tablespoon)

• 4 slices shredded lettuce (about 60g)

• Dinner:

• 150g grilled chicken breast

• 150g steamed broccoli

• 90g cooked quinoa

• 15ml balsamic vinegar

Day 9

• Breakfast:

• 100g large pancake

• 15g maple syrup (1 tablespoon)

• 75g blueberries

• Lunch:

• 80g cooked pasta

• 100g marinara sauce

• 10g grated Parmesan cheese (1 tablespoon)

• 80g mixed vegetables (about 2 cups)

• Dinner:

• 100g baked salmon fillet

• 100g mixed greens (about 4-5 cups)

• 10ml balsamic vinaigrette (2 teaspoons)

• 80g cooked couscous

Day 10

• Breakfast:

• 200g Greek yogurt

• 15g honey (1 tablespoon)

• 75g sliced strawberries

• 15g granola (about 2 tablespoons)

• Lunch:

• 60g small tortilla

• 50g shredded chicken breast

• 30g black beans

• 15g salsa (1 tablespoon)

• 50g avocado (1/4)

• Dinner:

• 100g beef stir-fry

• 100g mixed vegetables (about 2 cups)

• 70g cooked brown rice

Day 11

• Breakfast:

• 30g spinach (about 1 cup)

• 80g pineapple

• 200g Greek yogurt

• 12g chia seeds (1 tablespoon)

• 10g honey (2 teaspoons)

• Lunch:

• 60g sliced turkey breast

• 60g whole wheat tortilla

• 15g mustard (1 tablespoon)

• 4 slices shredded lettuce (about 60g)

• 50g avocado (1/4)

• Dinner:

• 100g baked cod fillet

• 150g roasted cauliflower

• 120g roasted potato

Day 12

• Breakfast:

• 40g dry oats

• 120ml skim milk

• 15g honey (1 tablespoon)

• 20g chopped nuts (about 2 tablespoons)

• Lunch:

• 100g canned tuna

• 15g mayo (1 tablespoon)

• 5g relish (1 teaspoon)

• 100g mixed greens (about 4-5 cups)

• 100g cherry tomatoes

• Dinner:

• 100g grilled shrimp

• 150g sautéed spinach (about 6 cups)

• 80g cooked wild rice

• 10ml olive oil (2 teaspoons)

Day 13

• Breakfast:

• 200g Greek yogurt

• 75g mixed berries

• 15g granola (about 2 tablespoons)

• 15g honey (1 tablespoon)

• 20g nuts (about 2 tablespoons)

• Lunch:

• 100g chicken breast

• 150g mixed vegetables (about 2 cups)

• 70g cooked rice noodles

• 10ml soy sauce (2 teaspoons)

• Dinner:

• 100g pork tenderloin

• 150g roasted cauliflower

• 80g cooked farro

Day 14

• Breakfast:

• 200g Greek yogurt

• 15g granola (about 2 tablespoons)

• 60g banana, sliced

• 15g honey (1 tablespoon)

• 20g walnuts (about 2 tablespoons)

• Lunch:

• 80g tofu

• 150g mixed vegetables (about 2 cups)

• 70g cooked brown rice

• 10ml soy sauce (2 teaspoons)

• 20g chopped nuts (about 2 tablespoons)

• Dinner:

• 100g grilled steak

• 100g mixed greens (about 4-5 cups)

• 15ml vinaigrette (1 tablespoon)

• 100g cherry tomatoes