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!