Drop a Dress Size with Our 14-Day Meal Plan

Do you need to drop a dress size fast? If so, don’t panic! The best thing you can do is to remain calm and clean up your diet. Trust me; clean-eating makes a huge difference in the way you look and feel. This 14-day meal plan will provide you with nutritious recipes to help you to shed excess pounds and inches quickly. You’ll fit into your favorite dresses again in no time!

While sticking to a healthy diet is the most effective thing that you can do, there are a few other tips that can help you progress even quicker. These tips include:

• Eat sufficient amounts of lean protein and fiber.
• Decrease your sugar intake.
• Drink plenty of water.
• Avoid alcohol.
• Focus on whole, unprocessed foods.

Of course, all of these principles will be applied to this 14-day meal plan!

Drop a Dress Size with Our 14-Day Meal Plan 

This 14-day meal plan includes some of our newest and most popular recipes. Every recipe incorporates plenty of protein, fiber, and fresh ingredients! Over the course of the next few weeks, you will consume an average of 100 grams of protein and 1,500 calories per day. It’s important to note that this is a generalized caloric intake for weight loss for the average female adult. It is highly recommended that you speak with your doctor beforehand if you have any concerns about switching up your diet.

Be sure to avoid alcohol over the next couple of weeks, too, to ensure that you can shed as many inches as possible. You will also be given a water goal to hit for each day, so keep that jug with you at all times!

How The 14-Day Meal Plan Works

Each day in the 14-day meal plan will include three meals and two snacks. We have done our best to use up all of the leftovers. If you’re cooking for more than just yourself, be sure to purchase extra ingredients! If you still end up with leftovers after three days, package them up in airtight containers and freeze them for later.

Remember to take advantage of the shopping list at the bottom of this post, and meal prep ahead of time to make this process simpler than ever!

Day 1 — 1449 Calories

• Breakfast: Avocado Breakfast Pizza (1 serving)
• Lunch: Slow Cooker Chicken and Black Bean Chowder (1 serving)
• Dinner: Coconut Fried Shrimp (1 serving)
• Snack 1: Baked Banana Chips (2 servings)
• Snack 2: PB & J Protein Shake (1 serving)
• Drink: 64 oz. of water (or more!)

Day 2 — 1449 Calories

• Breakfast: leftover Avocado Breakfast Pizza (1 serving)
• Lunch: leftover Slow Cooker Chicken and Black Bean Chowder (1 serving)
• Dinner: leftover  Coconut Fried Shrimp (1 serving)
• Snack 1: leftover Baked Banana Chips (2 servings)
• Snack 2:  PB & J Protein Shake (1 serving)
• Drink: 64 oz. of water (or more!)

Day 3 — 1499 Calories

• Breakfast: Banana Walnut Overnight Oatmeal (1 serving)
• Lunch: leftover Slow Cooker Chicken and Black Bean Chowder (1 serving)
• Dinner: leftover  Coconut Fried Shrimp (2 servings)
• Snack 1: Tuna Cucumber Sandwiches (2 servings)
• Snack 2: FroYo Berry Bites (2 servings)
• Drink: 64 oz. of water (or more!)

Day 4 — 1467 Calories

• Breakfast: leftover Banana Walnut Overnight Oatmeal (1 serving)
• Lunch: Healthiest Greek Salad (1 serving)
• Dinner: Pan Seared Salmon with Roasted Vegetables (1 serving)
• Snack 1: leftover  Tuna Cucumber Sandwiches (2 servings)
• Snack 2: leftover FroYo Berry Bites (2 servings)
• Drink: 64 oz. of water (or more!)

Day 5 — 1486 Calories

• Breakfast: Individual Eggs and Spinach Bowls (2 servings)
• Lunch: leftover Healthiest Greek Salad (1 serving)
• Dinner: leftover Pan Seared Salmon with Roasted Vegetables (1 serving)
• Snack 1: Sprouts, Veggies, and Cheese Wrap (1 serving)
• Snack 2: leftover FroYo Berry Bites (2 servings)
• Drink: 64 oz. of water (or more!)

Day 6 — 1477 Calories

• Breakfast: leftover Individual Eggs and Spinach Bowls (2 servings)
• Lunch: Low-Carb Turkey Club Lettuce Cups (1 serving)
• Dinner: Skinny White Chicken Enchiladas (2 servings)
• Snack 1: leftover Sprouts, Veggies, and Cheese Wrap (1 serving)
• Snack 2: Peanut Butter Banana Cups (1 serving)
• Drink: 64 oz. of water (or more!)

Day 7 — 1441 Calories

• Breakfast: Breakfast Yogurt Parfait (2 servings)
• Lunch: leftover Low-Carb Turkey Club Lettuce Cups (1 serving)
• Dinner: leftover Skinny White Chicken Enchiladas (1 serving)
• Snack 1: Skinny Cheeseburger Boats (1 serving)
• Snack 2: leftover Peanut Butter Banana Cups (2 servings)
• Drink: 64 oz. of water (or more!)

You’re halfway through the 14-day meal plan! Give yourself a huge pat on the back and stick with it for another week!

Day 8 — 1464 Calories

• Breakfast: leftover Breakfast Yogurt Parfait (1 serving) and ¼ cup of Almonds
• Lunch: leftover Low-Carb Turkey Club Lettuce Cups (1 serving)
• Dinner: leftover Skinny White Chicken Enchiladas (1 serving)
• Snack 1: leftover Skinny Cheeseburger Boats (1 serving)
• Snack 2:  leftover Peanut Butter Banana Cups (2 servings)
• Drink: 64 oz. of water (or more!)

Day 9 — 1511 Calories

• Breakfast: Skinny Breakfast Sausage (2 servings) and 2 large Eggs
• Lunch: BBQ Chicken and Avocado Quesadillas (2 servings)
• Dinner: Greek Stuffed Peppers with Tzatziki Sauce (1 serving)
• Snack 1: leftover Skinny Cheeseburger Boats (1 serving)
• Snack 2: Quinoa Almond Joy Bars (2 servings)
• Drink: 64 oz. of water (or more!)

Day 10 — 1587 Calories

• Breakfast: leftover Skinny Breakfast Sausage (2 servings) and 2 large Eggs
• Lunch: leftover BBQ Chicken and Avocado Quesadillas (2 servings)
• Dinner: leftover Greek Stuffed Peppers with Tzatziki Sauce (1 serving)
• Snack 1: Tuna Salad Stuffed Avocado (1 serving)
• Snack 2: leftover Quinoa Almond Joy Bars (2 servings)
• Drink: 64 oz. of water (or more!)

Day 11 — 1587 Calories

• Breakfast: leftover Skinny Breakfast Sausage (2 servings) and 2 large Eggs
• Lunch: leftover BBQ Chicken and Avocado Quesadillas (2 servings)
• Dinner: leftover Greek Stuffed Peppers with Tzatziki Sauce (1 serving)
• Snack 1: leftover Tuna Salad Stuffed Avocado (1 serving)
• Snack 2: leftover Quinoa Almond Joy Bars (2 servings)
• Drink: 64 oz. of water (or more!)

Day 12 — 1495 Calories

• Breakfast: Southwestern Protein Breakfast Burrito (2 servings)
• Lunch: Chicken Caesar Wrap (2 servings)
• Dinner: Slow Cooker Buffalo Chicken Chili (1 serving)
• Snack 1: Southwestern Black Bean Salad (1 serving)
• Snack 2: leftover Quinoa Almond Joy Bars (1 serving)
• Drink: 64 oz. of water (or more!)

Day 13 — 1509 Calories

• Breakfast: leftover Southwestern Protein Breakfast Burrito (2 servings)
• Lunch: leftover Chicken Caesar Wrap (2 servings)
• Dinner: leftover Slow Cooker Buffalo Chicken Chili (1 serving)
• Snack 1: leftover Southwestern Black Bean Salad (1 serving)
• Snack 2: Shrimp Skewers with Garlic Lime Marinade (1 serving)
• Drink: 64 oz. of water (or more!)

Day 14 — 1509 Calories

• Breakfast: leftover Southwestern Protein Breakfast Burrito (2 servings)
• Lunch: leftover Chicken Caesar Wrap (2 servings)
• Dinner: leftover Slow Cooker Buffalo Chicken Chili (1 serving)
• Snack 1: leftover Southwestern Black Bean Salad (1 serving)
• Snack 2: leftover Shrimp Skewers with Garlic Lime Marinade (1 serving)
• Drink: 64 oz. of water (or more!)