12 Week Weight Loss Meal Plan with Free PDF

If you’re looking for a well-crafted and comprehensive meal plan for weight loss, you’ve come to the right place.

In this article, I’ve shared an ultimate 12 week weight loss meal plan for males and females both.

The program includes five meals a day (1200-1600 calories) and plenty of meal options to incorporate into your weight loss diet program.

So, anyone who wants to shed some kilos and improve their shape can follow download this diet program pdf.

12 Week Weight Loss Meal Plan for Men & Women

Weight Loss Meal

This meal plan includes various meals from the different diet programs of the Eatingwell.com website.

I’ve included various food options, from fruits and vegetables to non-veg and beverages.

It is properly balanced on carbs, proteins, fats, and other micronutrients and will help you promote weight loss over time.

Estimated Calories per Day: 1200-1600

Important Notes:

  • You can make desired changes to adjust this program to fit your need.
  • This is a general weight loss diet plan. So, it may or may not work for all. It would be best to consult a certified nutritionist before starting this program.
  • If you want to replace meals, here’s a comprehensive low-calorie food list you can choose from.
  • You can pair this weight loss workout program with the below meal plan to promote your weight loss and improve your body composition.

Week – 1, 4, 7, and 10

Monday

Meal 1 (Breakfast)

Meal 2 (A.M. Snack)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 2 Tbsp. chopped walnuts
  • 282 calories

Meal 3 (Lunch)

Meal 4 (P.M. Snack)

Meal 5 (Dinner)

Macros Total

  • Fats – 50g
  • Carbs – 140g
  • Protein – 100g
  • Calories – 1350-1400

Tuesday

Meal 1 (Breakfast)

  • 1 serving of Spinach and Egg Scramble with Raspberries
  • 296 Calories

Meal 2 (A.M. Snack)

  • ¼ cup unsalted dry-roasted almonds
  • 1 cup blackberries
  • 268 calories

Meal 3 (Lunch)

  • 1 serving Mason Jar Power Salad with Chickpeas & Tuna
  • 430 Calories

Meal 4 (P.M. Snack)

  • 1 large pear
  • 131 calories

Meal 5 (Dinner)

  • 1 serving of Grilled Salmon with Sweet Peppers
  • ½ cup cooked brown rice
  • 380 calories

Macros Total

  • Fats – 68g
  • Carbs – 145g
  • Protein – 87g
  • Calories – 1500

Wednesday

Meal 1 (Breakfast)

  • 1 cup low-fat plain Greek yogurt
  • 1 medium peach, sliced
  • 2 Tbsp. chopped walnuts
  • 320 calories

Meal 2 (A.M. Snack)

  • 1 cup blackberries
  • ¼ cup unsalted dry-roasted almonds
  • 268 calories

Meal 3 (Lunch)

Meal 4 (P.M. Snack)

  • ¼ cup walnut halves
  • 164 calories

Meal 5 (Dinner)

  • 1 serving of Chopped Salad with Salmon & Creamy Garlic Dressing
  • 409 calories

Macros Total

  • Fats – 86g
  • Carbs – 116g
  • Protein – 97g
  • Calories – 1550

Thursday

Meal 1 (Breakfast)

  • 1 serving of Spinach, Peanut Butter & Banana Smoothie
  • 324 calories

Meal 2 (A.M. Snack)

  • ¼ cup unsalted dry-roasted almonds
  • 206 calories

Meal 3 (Lunch)

  • 1 serving Spicy Slaw Bowls with Shrimp & Edamame
  • 364 calories

Meal 4 (P.M. Snack)

  • ½ cup raspberries
  • 14 walnut halves
  • 215 calories

Meal 5 (Dinner)

  • 1 serving of Chicken & Veggie Fajitas
  • 391 calories

Macros Total

  • Fats – 80g
  • Carbs – 118g
  • Protein – 89g
  • Calories – 1500

Friday

Meal 1 (Breakfast)

  • Muesli with Raspberries
  • 287 calories

Meal 2 (A.M. Snack)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 2 Tbsp. chopped walnuts
  • 282 calories

Meal 3 (Lunch)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
  • 337 calories

Meal 4 (P.M. Snack)

  • 1 medium apple
  • 95 calories

Meal 5 (Dinner)

  • 1 serving Herb-Grilled Chicken Frites
  • 483 calories

Macros Total

  • Fats – 68g
  • Carbs – 158g
  • Protein – 77g
  • Calories – 1500

Saturday

Meal 1 (Breakfast)

  • 1 cup of Apple-Cinnamon Overnight Oats
  • 1 clementine
  • 250 calories

Meal 2 (A.M. Snack)

  • 1 cup low-fat plain kefir
  • 93 calories

Meal 3 (Lunch)

Meal 4 (P.M. Snack)

  • 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup blueberries
  • 87 calories

Meal 5 (Dinner)

  • 1 serving of Chickpea & Potato Curry
  • Two cups mixed greens topped with 1 tablespoon Citrus Vinaigrette
  • 405 calories

Macros Total

  • Fats – 45g
  • Carbs – 163g
  • Protein – 55g
  • Calories – 1250

Sunday

Meal 1 (Breakfast)

  • 1 cup all-bran cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries
  • 2 Tbsp. Unsalted dry-roasted almonds
  • 369 calories

Meal 2 (A.M. Snack)

  • 1 cup sliced cucumber
  • 4 Tablespoon Avocado-Yogurt Dip
  • 117 calories

Meal 3 (Lunch)

  • 2 Tomato-Cheddar Cheese Toasts
  • 2 cups mixed greens
  • 1/4 cup grated carrot
  • 1/2 cup cucumber, sliced
  • One hard-boiled egg
  • 1 Tbsp. unsalted dry-roasted almonds
  • 1 1/2 tsp. Each olive oil & balsamic vinegar
  • 397 calories

Meal 4 (P.M. Snack)

  • 7 dried apricots
  • 8 walnut halves
  • 164 calories

Meal 5 (Dinner)

  • 1 1/2 cupsQuick Chicken Tikka Masala
  • 3/4 cup brown rice
  • 427 calories

Macros Total

  • Fats – 50g
  • Carbs – 200g
  • Protein – 100g
  • Calories – 1600

Week – 2, 5, 8, and 11

Monday

Meal 1 (Breakfast)

  • 1 serving Peanut Butter-Banana Cinnamon Toast
  • 266 calories

Meal 2 (A.M. Snack)

  • 1/2 cup raspberries
  • 32 calories

Meal 3 (Lunch)

  • 1 serving of Spinach & Feta Turkey Meatballs with Herbed Quinoa
  • 392 calories

Meal 4 (Dinner)

  • 1 serving of Kale Salad with Quinoa & Chicken
  • 2 cups No-Cook Black Bean Salad
  • 400 calories

Macros Total

  • Fats – 50g
  • Carbs – 100g
  • Protein – 80g
  • Calories – 1200

Tuesday

Meal 1 (Breakfast)

  • 1 serving Blueberry-Cranberry Smoothie
  • 245 calories

Meal 2 (A.M. Snack)

  • 1/4 cup walnut halves
  • 164 calories

Meal 3 (Lunch)

  • 1 serving Slow-Cooker Turkey Chili with Butternut Squash
  • 1 medium apple
  • 371 calories

Meal 4 (P.M. Snack)

  • 1 medium orange
  • 1/3 cup unsalted almonds
  • 300 calories

Meal 5 (Dinner)

Macros Total

  • Fats – 65 g
  • Carbs – 145 g
  • Protein – 80 g
  • Calories – 1500

Wednesday

Meal 1 (Breakfast)

  • 1 serving Muffin-Tin Omelets with Feta & Peppers
  • 1 medium orange
  • 8 oz. green tea
  • 290 calories

Meal 2 (A.M. Snack)

  • 1 cup low-fat kefir
  • 1 cup raspberries, fresh or frozen
  • 2 tsp. chia seeds
  • 214 calories

Meal 3 (Lunch)

  • 1 serving Whole-Wheat Veggie Wrap
  • 345 calories

Meal 4 (P.M. Snack)

  • 1/4 cup Chile-Lime Peanuts
  • 221 calories

Meal 5 (Dinner)

  • 2 cups Baked Vegetable Soup
  • One 4-inch whole-wheat pita round, toasted and topped with 1/4 cup hummus
  • 410 calories

Macros Total

  • Fats – 76g
  • Carbs – 153g
  • Protein – 62g
  • Calories – 1480

Thursday

Meal 1 (Breakfast)

  • 1 cup kefir
  • 3/4 cup unsweetened muesli
  • 3/4 cup raspberries
  • 8 oz. green tea
  • 490 calories

Meal 2 (A.M. Snack)

  • 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers
  • 113 calories

Meal 3 (Lunch)

Meal 4 (P.M. Snack)

  • 1 medium apple
  • 95 calories

Meal 5 (Dinner)

  • 1 serving of Spaghetti Squash & Chicken with Avocado Pesto
  • 497 calories

Macros Total

  • Fats – 76g
  • Carbs – 152g
  • Protein – 77g
  • Calories – 1,500 calories

Friday

Meal 1 (Breakfast)

  • 1 serving Muffin-Tin Omelets with Feta & Peppers
  • 1 medium orange
  • 8 oz. green tea
  • 290 calories

Meal 2 (A.M. Snack)

  • 1 medium apple
  • 1 Tbsp. peanut butter
  • 200 calories

Meal 3 (Lunch)

  • 1 serving of White Bean & Avocado Toast
  • 230 calories

Meal 4 (P.M. Snack)

  • 3/4 cup low-fat kefir
  • 1 cup raspberries, fresh or frozen
  • 2 tsp. chia seeds
  • 186 calories

Meal 5 (Dinner)

  • 1 serving Hasselback Caprese Chicken
  • 1 cup cooked brown rice
  • 1/2 tsp. dried oregano
  • 605 Calories

Macros Total

  • Fats – 60g
  • Carbs – 174g
  • Protein – 84g
  • Calories – 1500

Saturday

Meal 1 (Breakfast)

  • 1 cup low-fat plain Greek yogurt
  • 1 medium peach, sliced
  • 2 Tbsp. chopped walnuts
  • 320 calories

Meal 2 (A.M. Snack)

  • 1 cup raspberries
  • 64calories

Meal 3 (Lunch)

  • 1 serving Spicy Slaw Bowls with Shrimp & Edamame
  • 364 calories

Meal 4 (P.M. Snack)

  • 1 plum
  • ¼ cup unsalted dry-roasted almonds
  • 237 calories

Meal 5 (Dinner)

Macros Total

  • Fats – 77g
  • Carbs – 117g
  • Protein – 96g
  • Calories – 1500

Sunday

Meal 1 (Breakfast)

  • 1 cup low-fat plain Greek yogurt
  • 1 medium peach, sliced
  • 2 Tbsp. chopped walnuts
  • 320 calories

Meal 2 (A.M. Snack)

  • 1 (5-oz.) container of low-fat plain Greek yogurt
  • 1 cup blackberries
  • 165 calories

Meal 3 (Lunch)

  • 1 serving of Chicken Pesto Pasta with Asparagus
  • 518 calories

Meal 4 (P.M. Snack)

  • 1 cup raspberries
  • 64 calories

Meal 5 (Dinner)

  • 1 serving Cobb Salad with Herb-Rubbed Chicken
  • 412 calories

Macros Total

  • Fats – 76g
  • Carbs – 112g
  • Protein – 98g
  • Calories – 1500

Weeks – 3, 6, 9, and 12

Monday

Meal 1 (Breakfast)

  • 1 serving Spinach & Egg Scramble with Raspberries
  • 296 Calories

Meal 2 (A.M. Snack)

  • ¼ cup unsalted dry-roasted almonds
  • 206 Calories

Meal 3 (Lunch)

  • 1 serving of Green Salad with Edamame & Beets.
  • 325 calories

Meal 4 (P.M. Snack)

  • ⅓ cup walnut halves
  • 1 medium peach
  • 274 calories

Meal 5 (Dinner)

  • 1 serving of Simple Grilled Salmon & Vegetables
  • ½ cup cooked brown rice
  • 405 calories

Macros Total

  • Fats – 85g
  • Carbs – 109g
  • Protein – 83g
  • Calories – 1500

Tuesday

Meal 1 (Breakfast)

  • 1 serving Cinnamon Roll Overnight Oats
  • ¾ cup low-fat plain Greek yogurt
  • 321 calories

Meal 2 (A.M. Snack)

  • 1 cup raspberries
  • 64 calories

Meal 3 (Lunch)

  • 1 serving of Spinach & Strawberry Meal-Prep Salad
  • 374 calories

Meal 4 (P.M. Snack)

  • 1 cup blackberries
  • 30 unsalted dry-roasted almonds
  • 293 calories

Meal 5 (Dinner)

  • 1 serving of Chicken, Brussels Sprouts & Mushroom Salad
  • 432 calories

Macros Total

  • Fats – 84g
  • Carbs – 108g
  • Protein – 84g
  • Calories – 1500

Wednesday

Meal 1 (Breakfast)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine
  • 387 calories

Meal 2 (A.M. Snack)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter
  • 190 calories

Meal 3 (Lunch)

  • 1 serving Veggie & Hummus Sandwich
  • 325 calories

Meal 4 (P.M. Snack)

  • 1 medium banana
  • 105 calories

Meal 5 (Dinner)

  • 1 serving Sheet-Pan Chicken Fajita Bowls with 1/2 cup cooked brown rice
  • 451 calories

Macros Total

  • Fats – 47 g
  • Carbs – 220 g
  • Protein – 77 g
  • Calories – 1460

Thursday

Meal 1 (Breakfast)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine
  • 387 calories

Meal 2 (A.M. Snack)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg
  • 192 calories

Meal 3 (Lunch)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls
  • 344 calories

Meal 4 (P.M. Snack)

  • 1 medium apple (95 calories)

Meal 5 (Dinner)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 1 serving Oven Baked Sweet Potato Fries
  • 495 calories

Macros Total

  • Fats – 61 g
  • Carbs – 203 g
  • Protein – 53 g
  • Calories – 1500

Friday

Meal 1 (Breakfast)

  • 1 serving of Muesli with Raspberries
  • 1 medium banana
  • 393 calories

Meal 2 (A.M. Snack)

  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper (78 calories)

Meal 3 (Lunch)

Meal 4 (P.M. Snack)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate
  • 188 calories

Meal 5 (Dinner)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce (521 calories)

Macros Total

  • Fats – 61g
  • Carbs – 194g
  • Protein – 70g
  • Calories – 1,523

Saturday

Meal 1 (Breakfast)

  • 1 serving of Muesli with Raspberries (287 calories)

Meal 2 (A.M. Snack)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg
  • 192 calories

Meal 3 (Lunch)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls (344 calories)

Meal 4 (P.M. Snack)

  • 1 medium banana
  • 1 Tbsp. peanut butter
  • 210 calories

Meal 5 (Dinner)

  • 1 serving of Spinach Ravioli with Artichokes & Olives (454 calories)

Macros Total

  • Fats – 61 g
  • Carbs – 191 g
  • Protein – 59 g
  • Calories – 1500

Sunday

Meal 1 (Breakfast)

  • 1 cup raspberries
  • 1/2 cup whole-milk plain Greek yogurt
  • 1 Tbsp. shredded unsweetened coconut
  • 1 Tbsp. slivered almonds
  • 200 calories

Meal 2 (A.M. Snack)

  • 1 medium apple
  • 1 oz. Cheddar cheese
  • 209 calories

Meal 3 (Lunch)

  • 1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories)

Meal 4 (P.M. Snack)

  • 1 cup red grapes
  • 12 almonds
  • 145 calories

Meal 5 (Dinner)

  • 1 serving Soy-Lime Beef and Cabbage Salad
  • 1 medium orange
  • 300 calories

Macros Total

  • Fats – 62 g
  • Carbs – 113 g
  • Protein – 61 g
  • Calories – 1200

Alternate Meals You Can Include in Your Weight Loss Diet Plan

Breakfast Options

  • 1 serving Scrambled Eggs with Vegetables (338 calories)
  • 1 cup all-bran cereal, 1 cup skim milk, and 1 medium banana sliced (349 calories)
  • 1 cup all-bran cereal, 1 cup skim milk, and 1/2 cup raspberries (276 calories)
  • 1 serving Two-Ingredient Banana Pancakes, 1 Tbsp. maple syrup, and 1/2 cup blueberries (260 calories)
  • 1 cup nonfat plain Greek yogurt, 1 cup raspberries, 1 tsp. Honey, and 1 Tbsp. Chia seeds (269 calories)

A.M Meal Alternatives

  • 1/2 cup blueberries and 1 cup plain non-fat Greek yogurt (151 calories)
  • 1 cup raspberries, 1/4 cup whole-milk plain Greek yogurt, and 1 tsp. Chia seeds (143 calories)
  • 2 plums and 12 almonds (153 calories)
  • 1 serving of Baked Banana-Nut Oatmeal Cups (176 calories)
  • 1 medium banana and 15 roasted unsalted almonds (221 calories)

Lunch Options

  • 1 serving Vegetarian Quinoa-Stuffed Peppers and 1 medium peach (408 calories)
  • 1 serving Soy-Lime Beef and Cabbage Salad and 1 medium orange (300 calories)
  • 1 serving Egg Salad Lettuce Wraps (436 calories)
  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas (337 calories)

P.M Meal Substitutes

  • 10 almonds and 1 medium apple (172 calories)
  • 1/2 cup Greek yogurt, 1/2 cup raspberries, and 2 Tbsp. almonds (202 calories)
  • 3/4 cup blueberries (59 calories)
  • 1/2 cup nonfat plain Greek yogurt and 1/2 cup blackberries (97 calories)
  • 1 cup sliced cucumber and a pinch of salt & pepper (16 calories)
  • 1 medium apple and 6 almonds (141 calories)
  • 20 dry-roasted, unsalted almonds (154 calories)

Dinner Options

Download The 12 Week Meal Plan for Weight Loss PDF

Photo of author
Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Share to...