Free Diet and Meal Plans

A series of meal plans forms the basis for any calorie-controlled diet. These examples will help you to get a handle on what your daily energy intake will look like.

Calculate your daily calories for maintenance or weight loss here.

By Number of Calories

• 1000 Calorie Diet
• 1050-1000 Calorie Diet
• 1100 Calorie Diet Low fat.
• 1200 Calorie Diet
  Meal plans for 2 days.
• 1200 Calorie Diet
  Based on whole foods.
• 1200 Calorie Diet
  from the Mayo Clinic Plan
• 1350 Calorie Diet
  Low fat.
• 1400 Calorie Diet
  Meal plans for 2 days.
• 1450 Calorie Diet (Higher Protein)
  Detailed Meal plans for 4 days with calorie levels per meal.
• 1500 Calorie Diet
  A moderate carb, lower fat meal plan for weight loss.
• 1500 Calorie Diet
  High protein.
• 1600 Calorie Diet
  Meal plans for 2 days.
• 1600 Calorie Diet
  A sample from the NHLBI.
• 1800 Calorie Diet

As a very basic guide, daily calories under 1600 will suit a smaller-framed woman looking to lose weight. 1600 Calories and above will suit men.

Sample Meal Plans from Popular Diets

These meal plans are a selection of extracts from a number of popular diets. To obtain further plans you will need to purchase the book.

• South Beach Diet meal plan
  Full days menu for each of the three phases.
• Jillian Michaels Diet Plan
  Offers visitors a free weight loss plan and the first 7 days of her program are free.
• Personality Type Diet
  Meal plan for a day
• Perricone’s 3 Day Nutritional Facelift
  3 Days of meal plans
• Meal Plan for Kids and Teens
  Sample meal plan from the SlimKids program.
• Slim Fast
  What does a day on the Slim Fast program look like?
• Eating For Life / Body For Life
  A sample 1700 calorie plan from this successful program.
• Sonoma Diet
  A sample of possible meal combinations.
• Mayo Clinic Plan
  A 1200 Calorie plan based on the Mayo Clinic food pyramid.
• Low Fat Diet Plan
  A full day’s menu for a low fat diet.
• Cabbage Soup Diet
  The 7 day meal plans for the cabbage soup diet (not recommended).
• 3 Day Diet

Calorie controlled diets do not suit everyone. If you are someone that is prone to obsessing over food, then measuring calories may ultimately cause more harm than good.