Easy-to-follow meal-prep plans help you lose weight.
Try these easy-to-follow meal-prep weight loss plans to start your weight loss journey. We have delicious recipes and helpful meal-prep tips to help you lose weight. The meal plans include diets, lifestyles, and calorie levels to suit a wide range of diets, lifestyles, and calorie levels. Prepare your meals at the beginning of each week, so they’re ready for the busy week (or weeks). Some of these plans also include a printable shopping list.
Weight Loss: How Many Calories?
Do you need to feel like eating a complete meal plan (breakfast, lunch, dinner, snacks)? Here are 20 low-carb lunch ideas for work that will fill you up, like this meal-prep plan.
Meal-Prep Plans for Weight Loss
By scrolling through the plans below, find the right nutrition plan for your needs.
Weight Loss Meal Prep Plan with 1,200 Calories
This 1,200-calorie meal-prep plan makes it easy to eat healthy during the busy week by planning out a whole week’s worth of meals and snacks that can be prepared beforehand.
A 2-Week Weight Loss Meal Plan: 1,200 Calories
With this 30-day meal plan, you can lose 8 pounds in one month. Weekly plan prep steps can eliminate a lot of effort during busy weekdays by repurposing ingredients and leftovers throughout the month. Keeping this plan simple yet exciting and delicious will motivate you to stick with it.
1,200-calorie diabetes meal plan
You can lose weight while controlling your blood sugar with simple meals and snacks. This plan makes meal-prepping even more accessible for people with diabetes. Eating nutritious foods and exercising daily is a healthy and sustainable approach to managing diabetes and losing weight.
1,200-calorie sugar-detox meal plan
Take a break from sugar and lose weight with this sugar-detox meal plan. In addition to stabilizing energy levels, reducing sugar intake helps curb an overactive appetite (significantly when cutting calories to lose weight) and prevent some chronic diseases. The body is designed to detox naturally, but if you overeat sugar or refined or processed foods lately, you may need a break from them. You can do that with this meal plan and helpful meal-prep tips.
1,200-calorie vegan meal plan
A vegan diet may help you lose weight, as fibre-rich foods help you feel full and satisfied throughout the day. Including a variety of nutritious foods and balanced meals, this vegan meal plan allows you to lose 1 to 2 pounds per week. You’ll find great vegan recipes and helpful meal-prep tips in this plant-based meal plan for a week of wholesome eating, regardless of your level of veganism.
1,200-calorie low-carb meal plan
Here is a 30-day low-carb diet plan with delicious low-carb breakfast, lunch, dinner, and snack ideas. We provide weekly meal-prep tips to help you succeed during the busy week. This healthy eating plan is much easier to follow when your meals are planned and prepped beforehand—our Low-Carb Meal Plans to Lose Weight offer 1,200, 1,400, and 1,200 calories, respectively.
1,200-calorie vegetarian meal plan to lose weight
Here’s a vegetarian meal plan that resets your diet. This diet is full of plant-based whole foods and will give your body all the necessary nutrients. Prepare healthy and delicious meals at the beginning of the week to simplify your weekdays. With this week of healthy eating, you can lose 1 to 2 pounds weekly.
1,200-calorie Mediterranean Meal Plan
Healthy and delicious, the Mediterranean diet has long been recognized as one of the best. This 7-day Mediterranean diet plan features 1,200 calories of good-for-you foods and tasty foods, and it can help you lose 1 to 2 pounds per week. To prepare for the week ahead, follow the prep-ahead notes.
Budget-friendly vegan diet
This vegan meal plan helps you lose weight and save money. It’s easy to lose a healthy 1 to 2 pounds per week with this 1,200-calorie meal plan. Throughout this plan, you’ll find plant-based meals and snacks high in protein and fibre, such as beans, edamame, and tofu, to help you feel satisfied while trimming calories.
1,200-calorie summer meal plan
How to eat to lose weight with this simple, clean-eating meal plan for summer. You can eat healthy with a week of delicious and nutritious whole foods. Recipes in this plan are easy to make, and meal-prep steps show you how to prep ahead, so you’ll stick to the plan more efficiently and have more time to enjoy the summer.
1,200-calorie meal plan for a healthy gut
In addition to helping with digestion, a healthy gut microbiome contributes to a healthy weight. You can boost your good gut bacteria count by following this 7-day meal plan with meal-prep tips that feature yoghurt, kimchi, beans, whole grains and other foods that promote good gut bacteria. Over a week, you can lose up to 2 pounds at 1,200 calories.
Spring, Summer, Fall, & Winter Weight Loss Meal Plans
These seasonal meal plans capture the best flavours of the season to make weight loss delicious. Weight-loss success starts with helpful meal-prep tips at the beginning of each week.
1,200-calorie high-protein meal plan
After a meal, protein makes you feel full and satisfied, helping you lose weight. With this 1,200-calorie meal plan, you’ll feel full and satisfied all day long with high-protein foods like salmon, chicken, edamame, eggs and chickpeas. You can prepare for your week ahead by doing the following steps over the weekend.
Day Flat Belly Plan: 1,500 Calories
Researchers have shown that people with less visceral belly fat (the fat surrounding your organs) are less likely to develop diabetes and heart disease. In addition to helping you look and feel better, losing fat will help you stay healthy. This 7-day meal plan combines healthy flat-belly foods in delicious ways to help you lose belly fat. Make meals ahead of time by following the meal-prep steps.
Calorie Diet Plan: Low Sodium
Your doctor may have recommended that you cut back on salt and lose weight if you have high blood pressure. Here’s how to create flavorful low-sodium meals and snacks (some of which you can prepare ahead of time) that contain under 1,500 mg of sodium per day, the recommended amount for a low-sodium diet, and potassium-rich foods to counteract sodium’s harmful effects. At 1,500 calories, 1 to 2 pounds can be lost per week.
The bottom line:
Calories in and calories out aren’t everything. It’s also essential to eat the right kind of calories. For more weight-loss information, contact a registered dietitian nutritionist and make an appointment.