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
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)
- Baked Banana-Nut Oatmeal Cups
- Fats – 6g
- Carbs – 26g
- Protein – 5g
- Calories – 176
Meal 2 (A.M. Snack)
- 1 cup low-fat plain Greek yogurt
- ¼ cup blueberries
- 2 Tbsp. chopped walnuts
- 282 calories
Meal 3 (Lunch)
- Avocado, Tomato & Chicken Sandwich
- Fats – 12g
- Carbs – 28g
- Protein – 31g
- Calories – 347
Meal 4 (P.M. Snack)
- Creamy Tomato Soup
- Fats – 3g
- Carbs – 18g
- Protein – 5g
- Calories – 105
Meal 5 (Dinner)
- 1 serving of Roasted Salmon with Smoky Chickpeas & Greens
- Fats – 22g
- Carbs – 23g
- Protein – 37g
- Calories – 447
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)
- 1 serving of White Bean & Avocado Toast
- 1 (5-oz.) container of low-fat plain Greek yogurt
- 1 plum
- 364 calories
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)
- 1 serving Vegan Superfood Buddha Bowls
- 381 calories
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)
- 1 serving Shrimp Cobb Salad with Dijon Dressing
- 378 calories
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)
- 1 serving of Spinach & Artichoke Salad with Parmesan Vinaigrette
- 324 calories
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)
- 1 serving of Chicken Pesto Pasta with Asparagus
- 518 calories
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)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls (344 calories)
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
- 1 serving of Cauliflower Rice Bowls with Grilled Chicken (411 calories)
- 1 serving Sicilian-Style Chicken Thighs (510 calories)
- 1 serving of California Turkey Burgers & Baked Sweet Potato Fries (463 calories)
- 1 serving One-Pot Garlicky Shrimp & Spinach and 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil (448 calories)
