7-Day Weight-Loss Diet Meal Plan

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

How to Choose the Right Calorie Level »

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Pictured Recipe: Maple-Glazed Chicken Breasts

EatingWell 7 Day Diet Meal Plan

Calorie Level:

7 Day Weight Loss 1400 calorie menu - Day 1

Breakfast
- 1 Cup Skim Milk
- 1 Orange, medium
- 1 1/4 Cups Cheerios Cereal
Morning Snack
- 1 Cup Cantaloupe Melon
- 1/2 Cup Low Fat, Low Sodium Cottage Cheese
Lunch
- Warm Salmon Salad with Crispy Potatoes
- 1 Whole-Wheat Pita Bread, small
- 1 Cup Skim Milk
- 1 Fudgsicle, no sugar added
Afternoon Snack
- 2 Tablespoons Prepared Hummus
- 4 Ounces Carrot Sticks
Dinner
- 2/3 Cup Cooked Brown Rice
- 1 Cup Steamed Spinach
- Beef Tataki
- “Cocoa-Nut” Bananas