Free Weight Loss Meal Plans
28 Day Diet: Week 2

Lose 2 pounds per week or more with iLiveSLIM's free weight loss meal plans. This 28 day diet is designed to give you all the nutrients you need in around 1200 calories.

Remember to drink plenty of water every day and strive for 30 minutes of physical activity 5 days a week.

Get started with Week 2!

Day 8

Breakfast
Whole Wheat Cheese Quesadilla
-1 Whole Wheat Tortilla
-2 oz of cheese
2 small Tangerines
(265)

Snack
6 oz low fat yogurt (Yoplait Light)

Lunch
Open Faced Turkey Sandwich
-1 slice whole grain bread
-3 oz turkey
-1 slice cheese (Kraft Singles)
-lettuce, tomato
-1 tsp mustard
1 cup Health Valley Soup
(299)

Snack
Kashi Bar
(140)

Dinner
6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
(365)

Day 9

Breakfast
Whole wheat bagel
1 tbsp of cream cheese
10 large fresh strawberries
(196)

Snack
Cottage cheese with peaches and strawberries
1/2 cup cottage cheese, 1% milkfat
1 sliced peach
5 large strawberries, sliced
(174)

Lunch
Grilled Chicken Salad
-2 cups mixed greens
-2 tbsp reduced fat oil and vinegar dressing
-6 oz sliced grilled chicken
1 cup of low fat wheat thin crackers
(350)

Snack
1 orange
15 baby carrots
(119)

Dinner
Flank Steak and Baked Potato
-3 oz flank steak
-1/2 baked potato
-2 oz cheddar cheese
-2 tbsp low fat sour cream
(350)

Day 10

Breakfast
1 cup Cheerios Cereal
1 cup non-fat milk
1 large fresh peach
(254)

Snack
1/4 cup almonds
(140)

Lunch
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
10 strawberries, large, fresh
(305)

Snack
2 hard boiled eggs
(140)

Dinner
Chicken and Green Beans
-6 oz of chicken
-1 cup of green beans
-2 pats of low-fat butter
-1 small tossed salad (greens,tomato, pepper, cucumber)
2 tablespoons reduced fat oil and vinegar dressing
(345)

Day 11

Breakfast
Egg Whites and Cheese Sandwich
-2 slices whole wheat bread
-1 slice low-fat cheese
-2 egg whites
Tea
(280)

Snack
1/2 advocado, sliced
1 roma tomato, sliced
1 tsp balsamic vinegar
(162)

Lunch
Turkey Breast Salad
-2 cups mixed salad
-4 oz turkey breast meat
-1 chopped hard boiled egg
-2 tbsp low fat dressing
(228)

Snack
16 Grapes, seedless
(30)

Dinner
Veggie Burger with Chips
-1 whole wheat bun
-1 Gardenburger
-1 slice cheese (Kraft Singles)
-lettuce, tomato, onion, ketchup, mustard
1 bag Baked Lays
(500)

Day 12

Breakfast
1 Pancake (frozen for convenience or fresh)
1 banana, medium
6 oz yogurt (Yoplait Light)
(274)

Snack
10 strawberries, fresh, large
(55)

Lunch
Flat Bread Spinach and Turkey Wrap
-1 flat bread (Flat Out Flat Bread Multi-grain with Flax)
-4 oz turkey
-1 slice low fat cheese (Kraft Singles)
-1 cup baby spinach
Kashi Bar- up to 140 cal.
(438)

Snack
Apple
(80)

Dinner
Asian Grilled Chicken Salad
-3 cups baby spinach
-3 ounces grilled chicken
-1/4 cup mandarin oranges
-2 tsp sliced almonds
-1/2 cup snow peas or sugar snap peas
-1 tbsp ginger vinaigrette
(350)

Day 13

Breakfast
Instant Oatmeal- Regular, 1 pack
Raisins- small box
1 large fresh peach
Tea
(240)

Snack
Grilled Chicken Salad
-2 cups shredded lettuce
-1/2 grilled chicken breast
-1 tbsp balsamic vinegar
(158)

Lunch
Turkey Pita
-1/2 whole grain pita
-4 oz sliced turkey or ham
-lettuce, tomato
-1 tbsp low fat dressing
1 pear
(343)

Snack
Apple, medium
5 baby carrots
(99)

Dinner
BBQ Chicken and Rice
-6 oz baked chicken
-2 tablespoons of barbecue sauce
-1/2 cup of brown rice
1 cup of mixed vegetables
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
(365)

Day 14

Breakfast
1 cup Shredded Wheat Cereal
1 cup non-fat milk
10 large fresh strawberries
Tea
(341)

Snack
1 Peach
(70)

Lunch
Tuna Melt with Chips
-3 ounce can chunk light tuna packed in water
-2 tsp light mayonnaise
-1 tbsp minced red onion
-1 tbsp minced celery
-1 slice whole-grain bread
-1 slice low fat cheese (Kraft Singles)
1 Bag Baked Lays
(365)

Snack
Apple, medium
(80)

Dinner
Black Bean Tortilla Chip Salad
-3/4 cup black beans
-2 tbsp monterey jack cheese
-2 tablespoons salsa
-2 cups shredded lettuce
-1 diced tomato
-2 tbsp crushed whole-grain tortilla chips
-2 tsp olive oil and lime juice
(340)




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Free Weight Loss Meal Plans: Week 3.

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