4-Week Weight Loss Meal Plan: Lose Weight Easily

Embarking on a weight loss journey doesn’t have to be complicated or overwhelming. This 4-Week Weight Loss Meal Plan is designed to simplify your journey to make healthy eating simple, enjoyable, and effective. With easy-to-source ingredients and balanced, calorie-conscious meals, you’ll stay energized and satisfied while working towards your weight loss goals. Stick to the plan, stay consistent, and watch the transformation unfold—one healthy meal at a time! Let’s get started!

Week 1

Day	Breakfast (kcal)	Lunch (kcal)	Snack (kcal)	Dinner (kcal)
Monday	Greek yogurt + oats + banana (250)	Grilled chicken salad + olive oil (350)	Apple slices + almond butter (150)	Steamed salmon + quinoa + broccoli (400)
Tuesday	Scrambled eggs + whole grain toast (220)	Turkey wrap + mixed greens (300)	Carrot sticks + hummus (120)	Grilled chicken + roasted vegetables (360)
Wednesday	Smoothie (spinach, almond milk, banana) (200)	Lentil soup + whole-grain bread (320)	Mixed nuts (150)	Baked cod + sweet potato + zucchini (390)
Thursday	Cottage cheese + cucumber slices (200)	Grilled chicken breast + bulgur (340)	Greek yogurt + berries (130)	Turkey meatballs + cauliflower rice (380)
Friday	Whole grain toast + avocado + boiled egg (250)	Grilled salmon + mixed greens (350)	Orange slices (80)	Grilled shrimp + brown rice + green beans (370)
Saturday	Overnight oats + almond milk + strawberries (250)	Grilled turkey + roasted peppers (350)	Celery sticks + peanut butter (120)	Baked chicken thighs + asparagus (380)
Sunday	Plain yogurt + granola + peach (240)	Light tuna salad + cucumber slices (300)	Sunflower seeds (150)	Vegetable stir-fry + tofu + jasmine rice (370)

Week 2

Day	Breakfast (kcal)	Lunch (kcal)	Snack (kcal)	Dinner (kcal)
Monday	Smoothie (berries, almond milk, chia seeds) (220)	Grilled chicken salad + quinoa (350)	Boiled egg (70)	Grilled salmon + steamed spinach (400)
Tuesday	Scrambled eggs + tomato slices (210)	Turkey burger (lettuce wrap) (330)	Cucumber slices + hummus (120)	Baked chicken breast + roasted carrots (370)
Wednesday	Greek yogurt + honey + walnuts (240)	Lentil stew + brown rice (330)	Orange wedges (80)	Grilled fish + sweet potato fries (390)
Thursday	Whole grain toast + peanut butter (250)	Chicken salad with avocado (350)	Apple slices + almond butter (150)	Stir-fried tofu + vegetables (360)
Friday	Overnight oats + almond milk (250)	Turkey wrap + mixed greens (300)	Celery sticks + yogurt dip (110)	Baked cod + quinoa + zucchini (380)
Saturday	Smoothie (spinach, banana, almond butter) (200)	Grilled chicken + roasted peppers (350)	Mixed nuts (150)	Grilled shrimp + cauliflower mash (370)
Sunday	Cottage cheese + pineapple chunks (220)	Light tuna salad + boiled egg (310)	Pear slices (80)	Vegetable curry + brown rice (390)

Week 3

Day	Breakfast (kcal)	Lunch (kcal)	Snack (kcal)	Dinner (kcal)
Monday	Greek yogurt + mixed berries (230)	Grilled chicken + asparagus (340)	Almonds (120)	Baked salmon + sweet potato (400)
Tuesday	Avocado toast + boiled egg (250)	Quinoa salad with roasted vegetables (350)	Apple slices + almond butter (150)	Stir-fried tofu + broccoli (360)
Wednesday	Smoothie (spinach, mango, almond milk) (200)	Lentil soup + whole-grain bread (320)	Boiled egg (70)	Grilled turkey + roasted vegetables (380)
Thursday	Cottage cheese + cherry tomatoes (220)	Chicken salad + olive oil dressing (350)	Mixed nuts (150)	Baked cod + quinoa + roasted carrots (370)
Friday	Whole grain toast + peanut butter (250)	Grilled salmon + mixed greens (350)	Orange wedges (80)	Vegetable stir-fry + tofu (360)
Saturday	Overnight oats + almond milk (250)	Grilled turkey burger (lettuce wrap) (330)	Carrot sticks + hummus (120)	Grilled shrimp + mashed cauliflower (370)
Sunday	Greek yogurt + honey + walnuts (240)	Light tuna salad + cucumber slices (300)	Pear slices (80)	Baked chicken thighs + roasted asparagus (390)

Week 4

Day	Breakfast (kcal)	Lunch (kcal)	Snack (kcal)	Dinner (kcal)
Monday	Smoothie (berries, almond milk, flax seeds) (220)	Grilled chicken + roasted peppers (340)	Boiled egg (70)	Grilled salmon + steamed spinach (400)
Tuesday	Scrambled eggs + avocado slices (230)	Turkey wrap + mixed greens (300)	Celery sticks + hummus (120)	Baked chicken breast + roasted zucchini (360)
Wednesday	Greek yogurt + mixed nuts (240)	Lentil stew + brown rice (330)	Apple slices (80)	Grilled fish + roasted vegetables (390)
Thursday	Whole grain toast + peanut butter (250)	Chicken salad + olive oil dressing (350)	Carrot sticks + yogurt dip (110)	Stir-fried tofu + broccoli (360)
Friday	Overnight oats + almond milk (250)	Grilled turkey burger (lettuce wrap) (330)	Orange slices (80)	Baked cod + quinoa (380)
Saturday	Smoothie (spinach, banana, almond butter) (200)	Grilled chicken + roasted peppers (350)	Mixed nuts (150)	Vegetable curry + jasmine rice (390)
Sunday	Cottage cheese + cucumber slices (220)	Light tuna salad + boiled egg (310)	Pear slices (80)	Grilled shrimp + asparagus (370)

Stay consistent, trust the process, and celebrate every small victory along the way. Remember, progress takes time, and this plan is just the beginning of a healthier and more balanced lifestyle. Stick to this 4-Week Weight Loss Meal Plan for sustainable results. You’ve got this!