Free diet menu Plans

The following sample free diet menu plans are professionally done to boost the weight loss and ensure that you get the adequate daily macro-nutrients.

These easy to follow diet plans are all designed to help you lose weight, so all of them are calorie restricted. The calorie content is different in every proposed weight loss plan. To determine which plan works best for you, use our free calorie calculator.

After you figured out how many calories you need to consume to lose weight select one of the versions of our balanced weight loss plans: 1000, 1200, or 1500 calories.

These free diet menu plans will be most effective combined with exercise routine. You don't have to 'kill' yourself at the gym, but light to moderate exercise that can easily be done at home, given the amount of home workouts available today, or simple daily walk will complement your diet, boost your metabolism and help you lose weight faster.

Tip:

Get one of those kitchen scales to weight your food. It's so easy to do and it teaches you about the amount of food you need to consume. It also gives you the feeling of control and discipline both of which are great weight loss motivators. You'd be surprised how little things like that make a huge difference!

1500 Calories Plan


Vegetables 500 g (18 oz)

Fruits 350 g (12 oz)

Bread 70 g (2 slices)

Milk 500 g (18 oz)

1 egg

Butter 30 g (2 tbsp)

Cottage cheese or cheese 30-15 g (2 tbsp or 1 slice)

Lean meat 200 g (8 oz)

Total Daily calorie value: carbohydrates 159 g (5.5 oz), proteins 62 g (2 oz), fats 62 g (2 oz).

Sample Free Diet Menu (1500 calories)

free diet menu

Breakfast: ½ medium grapefruit (100 g), 1 egg, 1 whole wheat toast, 1 ½ tbsp of butter (20 g), 1 cup of coffee with milk (200 g).

Lunch: 3.5 oz of lean meat (100 g), 1 full cup of vegetables (250 g), 1 small mixed greens salad, 2/3 cup of fruits (150 g).

Snack: 1 whole wheat bread slice or half of pita bread (30 g), 1 tsp of butter (10 g), 1 slice of cheese or 2 tbsp of cottage cheese (30 g), 1 cup of coffee with milk (200 g).

Dinner: 3.5 oz of lean meat (100 g), 1 full cup of vegetables (250 g), 1 small mixed greens salad, ½ cup of fruits (100 g), ½ cup of milk (100 g).

1200 Calories Plan


Vegetables 400 g (14 oz)

Fruits 300 g (11 oz)

Bread 60 g (2 slices)

Lean meat 200 g (8 oz)

Milk 500 g (18 oz)

1 egg

Butter 20 g (1 ½ tbsp)

Cottage cheese or cheese 30-15 g (2 tbsp or 1 slice)

Total daily calorie value: carbohydrates 115 g (4 oz), proteins 73 g (2.5 oz), fats 44 g (1.5 oz).

Sample free diet Menu (1200 calories)

Breakfast: ½ cup of fruits (100 g), 1 egg, 1 slice of whole wheat bread (30 g), 1 tsp of butter (10 g), 1 cup of milk (200 g).

Lunch: 3.5 oz of lean meat (100 g), 1 cup of vegetables (200 g), 1 small mixed greens salad, ½ cup of fruits (100 g), 1 cup of unsweetened coffee or tea (200 g).

Snack: 1 slice of whole wheat bread (30 g), 1 tsp of butter (10 g), 2 tbsp of cottage cheese or 1 slice of cheese (30-15 g), 1 cup of milk (200 g).

Dinner: 3.5 oz of lean meat (100 g), 1 cup of vegetables (200 g), 1 small mixed greens salad, ½ cup of fruits (100 g), ½ cup of milk (100 g), 1 cup of unsweetened coffee or tea (200 g).

1000 Calories Plan


Vegetables 400 g (14 oz)

Fruits 300 g (11 oz)

Bread 40 g (1 slice)

Milk 500 g (18 oz)

1 egg

Lean meat 160 g (5.5 oz)

Cottage cheese or cheese 30-15 g (2 tbsp or 1 slice)

Butter 15 g (1 tbsp) 

Total daily calorie value: carbohydrates 105 g (4 oz), protein 62 g (2 oz), fats 36 g (1 oz).

Sample free diet Menu (1000 calories)

Breakfast: ½ of medium grapefruit (100 g), 1 egg, 1 small whole wheat toast (20 g), 1 tsp of butter (10 g), 1 cup of skim milk (200 g).

Snack: 1 cup of unsweetened coffee, tea or vegetable broth.

Lunch: 3 oz of lean meat (80 g), 1 cup of vegetables (200 g), 1 small mixed greens salad, ½ cup of fruits (100 g), 1 cup of unsweetened coffee or tea (200 g).

Snack: 1 slice of whole wheat bread (20 g), 1 tbsp of butter (20 g), 1 slice of cheese or, 1 cup of unsweetened coffee with a little skim milk (200g).

Dinner: 3 oz of lean meat (80 g), 1 cup of vegetables (200 g), 1 medium mixed greens salad, ½ cup of fruits (100 g), ½ cup of skim milk (100 g), ½ cup of unsweetened coffee or tea (100 g). 

Hope you enjoy these free nutritionist diet plans!


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