Meal Plans

Use these free meal plans for weight loss or to jump start your healthy eating.

Choose your calorie level below or calculate how many calories you should eat.

Free Menu Plans

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Why to Use These Free Sample Meal Plans

Take all the guesswork out of what and how much to eat.

These sample menus show you what a balanced diet consists of and define appropriate portion sizes at each particular calorie level.

Use these free meal plans for weight loss or healthy eating.

Use Measuring Spoons and a Food Scale

Not forever...just for 1 week!

Weigh and measure your foods for a short period of time to get a handle on proper portion sizes. Otherwise, your "1200 calorie diet" could easily become an 1800 calorie diet!

Tip: I recommend committing to weigh and measure foods for the first 3 days of every month because it's human nature for eyeballs to "grow."

That might know what 1/2 cup or 3 ounces looks like at the beginning of the month, but by the end of the month, it's easy to get sloppy and tell yourself, "a little extra won't matter."

Well guess what. A "little extra" over an extended period of time can add up to weight gain.

Do These Free Menu Plans Come From a Credible Source?


Every sample menu was personally written by me, Suzette Kroll, RD: Your Personal Nutrition Guide.

So get started with the free meal plans now!

What If I Don't Like the Foods Suggested in the Sample Meal Plans?

Contact me for personalized menu planning. For a small fee, I'd be happy to write menus that fit your particular food preferences.

If you don't want to do your own cooking but want/need to follow a calorie controlled menu (1200 calorie meal plan, 1500 calorie meal plan, 1800 calorie meal plan, etc.), consider ordering diet meal delivery.

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What else can I help you with?

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