A 1,350 Calorie Daily Meal Plan to Lose Weight in 4 Weeks

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This 1,350 calorie daily meal plan can help you lose some weight. Besides, it will never starve you compared to other low-calorie diets. Therefore, this is one of the most potent diets due to the number of calories it contains.

Firstly, the normal daily allowance for women ranges from 1,600-2,400 calories per day, depending on the activity level and age. But for men, 2,200-3000 calories per day are enough. Thus, you should always consult with a doctor before you decide to try this diet.

In this meal plan, you can choose any meal from this list. Even though some are more interesting than others, feel free to try all of them, since they are full of nutrients, vitamins, and minerals. In addition, you can break the monotony of eating the same food every day.

How Does the Plan Work?

For every day, you will have to pick one food for breakfast, one for lunch and only one for dinner. Choose two snacks, sweets or treats. Lastly, all of the following meals are a healthy alternative, so make sure to boost your heart health by preparing them for your daily diet.


These meals contain 300 calories. So, feel free to choose a different meal every day to add diversity to your diet.

Egg plate

To make this meal, you will need a slice of veggie bacon, scrambled egg, half a grapefruit, one tsp of olive oil, and one whole-wheat English muffin.

Apple-Almond Pancakes

To make this meal, you will need one cup of nonfat milk, one frozen whole-grain pancake, half of a sliced apple, a tablespoon of almond butter and a teaspoon of honey.

Egg White Tostada

For this recipe you will need: nonfat cooking spray, three egg whites, a quarter of a sliced avocado, one sliced scallion, half a cup of canned pinto beans with no salt, and 6” corn tortilla.


For this meal, you will need a quarter of thinly sliced yellow bell pepper: 3 egg whites, a tablespoon of chopped sweet onion, a quarter of a cup of canned black beans with no salt, and 8” whole-wheat tortillas.

Spinach-Feta Omelet

For this recipe, you will need a cup of chopped spinach, six egg whites, a teaspoon of feta cheese, two teaspoons of olive oil, and a medium orange.

Nutty Berry Parfait

For this meal, you will need two tablespoons of low-fat granola, 6 oz nonfat plain Greek yogurt, two tablespoons of chopped walnuts, and a cup of frozen or fresh raspberries.

Strawberry Ricotta Waffles

To prepare this meal, you will need a tablespoon of maple syrup, a cup of sliced strawberries, one whole-grain frozen waffle, and half a cup of nonfat ricotta cheese.

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Raisin Spice Breakfast Sundae

For this breakfast meal, you will need two tablespoons of raisins, one teaspoon of cinnamon, honey, and nutmeg, along with a cup of nonfat plain yogurt, and two tablespoons of thinly sliced pecans.


For lunch, you can pick one different meal for each day. Here is a list of all the healthy meals you can try out. They contain 400 calories.

Chicken Parm

For this meal, you will need three oz of chicken breasts, a slice of mozzarella with reduced fat, a teaspoon of balsamic vinegar, half a pear, and three slices of tomato.

Asian Cucumber Salad and Turkey Burger

For this tasty meal you will need: two teaspoons of light mayonnaise with olive oil, 4 oz of turkey burger, a quarter of a cup of spinach, some hot sauce, two tomato slices, served on a whole-wheat hamburger bun.

In addition, for the salad, you will need one apple, one sliced cucumber, a tablespoon of rice wine vinegar, and a teaspoon of canola oil.

Roasted Vegetable Sandwich

For this sandwich, you will need a cup of sliced eggplant, two pieces of whole-wheat bread, a teaspoon of olive oil. Next, roast it in the oven for 15 minutes at 450°F and top it with three fresh basil leaves and provolone with reduced fat. Lastly, serve it with an apple.

Tuna Salad

For this salad, you will need two cups of spinach, chopped apple, three oz of canned tuna (make sure it is water canned), two tablespoons of dried cranberries and two tablespoons of thinly sliced celery. In addition, mix together two teaspoons of mustard, honey and a teaspoon of olive oil.

Sweets, Treats, and Snacks

These tasty deserts contain 150 calories, so, make sure you pick one them every day and enjoy a lovely meal.

  • Half a cup of canned chickpeas with no salt, a quarter of a teaspoon of curry powder, and olive oil. Bake everything for half an hour at 400°F in the oven.
  • Seven Hershey dark chocolate kisses
  • half a sliced cucumber with a quarter of a cup of hummus
  • a tablespoon of sliced fresh herbs, a third of nonfat ricotta cheese, and ten small whole-wheat crackers.
  • 14 walnut halves
  • a tablespoon of peanut butter and two gingersnaps
  • ¾ cup edamame
  • 6 oz of red wine


Feel free to choose any of these meals for a tasty dinner plan.

Steak Salad

For this meal you will need: three oz of grilled sirloin steak, half a cup of sliced yellow peppers, two cups of baby spinach, fifteen grapes, two teaspoons of olive oil, two tablespoons of sliced walnuts, a teaspoon of red wine vinegar, served with a whole wheat roll.

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Salmon with Honey and Mustard

For this dinner meal, you will need salmon fillets with a tablespoon of both mustard and honey mixed with a teaspoon of olive oil, broiled for 8 minutes. In addition, you can top them with half a cup of chopped tomato, a tablespoon of pine nuts, and a quarter of a cup of whole wheat couscous.

Greek Quinoa with Shrimps

To make this meal, you will need: eight grilled shrimps, half a cup of low sodium chicken broth, a tablespoon of pine nuts, crumbled feta, a cup of cooked peas, a tablespoon of nuts, a teaspoon of olive oil, quarter of cup of quinoa, and half a cup of cooked asparagus.

Chicken Fajitas

To make this recipe you will need: 8’’ whole-wheat tortillas, a tablespoon of red onion, half a cup of kidney beans not salted, 4 oz of skinless chicken breasts, a teaspoon of olive oil, and a quarter of teaspoon of both cumin and chili powder, along with a quarter thinly sliced avocados.

Pork with Pears

For this meal, you will need a medium baked potato, two tablespoons of nonfat Greek yogurt, 4 oz of roasted pork tenderloin, one stalk of thinly sliced celery, two teaspoons of balsamic vinegar, and a teaspoon of olive oil.

Lastly, have in mind that you can only pick one of these meals per day, for example, one for breakfast, lunch, and dinner. Therefore, you shouldn’t be exceeding that limit if you want to shed some pounds.

In addition, make sure to tell us your thoughts and opinions and leave us a comment. If you liked this post, make sure to share it with friends and family.

Source: Delish | Health | Live Strong

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