Low Calorie Weight Loss Meal Plans (4 Weeks + PDF Plans)

Weight Loss Meal Plan

I have created 4 FREE Weight Loss Meal Plan printable PDF guides for you! Plus I’ve included 44 weight loss recipes!!

A “general” weight loss meal plan, a meal prep meal plan, vegan meal plan, and a gluten-free meal plan. All 4 are great for weight loss! And this should ensure you have a great weight loss meal plan that works with your diet. Plus if you like, all 4 work as a free 30-day meal plan for weight loss!

Weight Loss Meal Plan

The best part is that I made the meal plans all printable PDF’s, and also included recipes that all come with free printable recipe cards.

This way you can print out your meal plan and recipes in under 5 minutes and be well on your way to weight loss success.

Low Calorie Weight Loss Meal Plans

Printable Weight Loss Meal Planner

Here you will find all 4 of the meal plans I have created for you. Plus a blank meal planner you can print out and use with all your favorite recipes. All of these are printable, as are the recipes!

You can find all of the recipes are below, and there is a printable guide below as well. This way you have everything you need in one handy article.

Weight Loss Breakfast Recipes (Printable Recipes)

I have supplied you with weight loss breakfasts, meal prep breakfasts, vegan and gluten-free as well. All are great for weight loss and you can find the printable meal planners below as well.

I recommend alternating breakfasts, this way you only have to buy the ingredients for 2 recipes. Then you alternate them every-other day so you don’t get bored. It’s the best way to save money and keep your tastebuds happy. (See above meal plans for examples)

Weight Loss Breakfasts:

Meal Prep Breakfasts:

Vegan Breakfasts:

Gluten-Free Breakfasts:

Weight Loss Lunches (Printable Recipes)

Just as with the weight loss breakfasts, I have supplied you with 2 lunches in each category. (See above meal plans for examples)

This will help you save money, and help you plan out your lunches. We alternate them every-other day, so it doesn’t get boring. And don’t worry, we are not going to alternate the dinners! I’ll give you 7 yummy dinners for each category!

Weight Loss Lunches:

Meal Prep Lunches:

Vegan Lunches:

Gluten-Free Lunches:

Weight Loss Dinners (Printable Recipes)

For dinners, I have 7 recipes in each category for you! And remember, there is a printable guide WITH printable meal planners for each category below!

And if you want to mix and match recipes in different categories, I have supplied you with a blank meal planner above. Just print it out, along with the recipe cards. And fill it in- so easy!

Weight Loss Dinners:

  1. Chicken Piccata Pasta (Just 338 Calories + 33.8g Protein!)
  2. Healthy Green Enchiladas with Chicken (Protein Packed and Low Calorie!)
  3. Lo Mein with Beef and Broccoli (Low Calorie!)
  4. Low Calorie Szechuan Chicken Recipe
  5. Low Calorie Philly Cheesesteak Sandwiches
  6. Spicy Chicken Soba Noodle Salad
  7. Healthy Spaghetti Recipe with Hidden Veggie Bolognese Sauce

Meal Prep Dinners:

  1. Teriyaki Turkey Meatball Meal Prep Boxes
  2. Meal Prep Taco Salad
  3. Skinny Shepherd’s Pie Casserole
  4. Meal Prep Beef Stew in an Instant Pot
  5. Greek Chicken Meal Prep Boxes
  6. Chicken Quinoa Meal Prep Boxes
  7. Creamy Chicken Stew

Vegan Dinners:

  1. Healthy Tortellini Soup Recipes
  2. Thai Curry Lentil Soup
  3. Healthy Pesto Avocado Pasta
  4. Low Calorie Portobello Mushroom Burgers
  5. Hearty Fat Burning Cabbage Soup
  6. Healthy and Filling Kale Salad 
  7. Vegan Stuffed Butternut Squash Recipe

Gluten-Free Dinners:

  1. Albondigas Soup (367 Calories for 3 HUGE cups!)
  2. Chicken Stir Fry
  3. Skinny Sheet Pan Nachos Recipe
  4. Portobello Mushroom Pizzas
  5. Healthy Fish Taco Bowl
  6. Healthy Chinese Sesame Chicken Recipe
  7. One Pan Baked Italian Sausage Dinner (JUST 5 INGREDIENTS)

Low Calorie Weight Loss Meal Plans

Now that we have gone over all of the wonderful, weight loss lunches and dinners for each category. Let’s put them all together into a printable meal planner for you!

Remember, there is a blank meal planner above and below in the notes section! So if you want to create your own, print that one out and fill it in.

Weight Loss Meal Plan

Low Calorie Weight Loss Meal Plans

Lose Weight By Eating
These 4 meal planners will supply you with 1200 calorie or less days (please be sure to add healthy snacks like fruits and veggies to get to 1200 calories).
You can print out both the recipes, and the meal planners!
5 from 2 votes
Prep Time 5 mins
Cook Time 0 mins
Total Time 5 mins
Course meal planning
Cuisine American
Servings 1 week
Calories 1200 kcal



  • Choose the category (General/Meal Prep/Vegan/Gluten-Free) that best suits you.
  • Click in the PRINTABLE PLANNER to print the prepared meal plan for you.
  • Click on each recipe and print out the recipe card.
  • ALTERNATIVE: See above for a blank meal planner and pick and choose the recipes that sound the best to you.


Weight Loss Meal Planner


Serving: 1dayCalories: 1200kcal
Keyword meal planning
Tried this recipe?Let us know how it was!

What to Read Next:

Lose Weight By Eating Cookbooks

Share this Meal Plan:

weight loss meal plan

Article History: