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Lose Weight 126 Meal Plan

Juliette Kellow’s meal plans for losing weight give plenty of choice with 126 healthy meals to help you lose weight.

126 Meals to Help You Lose Weight

By Dietitian, Juliette Kellow BSc RD

Choose one meal from each of the breakfast, lunch and dinner meal plans each day, together with a 300ml milk allowance. This adds up to approximately 1,150 calories so sticking to this meal plan should mean you lose weight at quite a fast rate.

If you want to see exactly how many calories in the meals, take a free trial of the WLR tools for losing weight – you can add the meal plans to your food diary along with a choice of thousands of other foods from the food database.

Lose Weight Meal Plans Serving Sizes

  • All teaspoon and tablespoon measurements should be level
  • One small can is equivalent to around 200g
  • Jacket potatoes should weigh around 200g
  • A small glass of fruit juice should be around 150ml
  • Pots of yoghurt should weigh no more than 150g
  • A matchbox-sized piece of cheese should weigh 30g.

Drink 2 litres of fluid every day: water, tea, coffee, herbal tea, diet drinks and squashes are all fine when you’re losing weight.

Depending on how much weight you have to lose, you can add healthy snacks to the meal plans to keep you full and make losing weight easier.

The Lose Weight Meal Plans:

Losing Weight Breakfast Meals (All Around 250 Calories)

Breakfast Meals V
5tbsp branflakes with 1tbsp sultanas, 3 dried apricots and skimmed milk. V
1 pear, ½ mango, 1 satsuma and 1 slice canteloupe melon with 1 pot low-fat natural yoghurt. V
3tbsp unsweetened muesli with ½ pot low-fat natural yoghurt. Plus 1 glass orange juice. V
1 wholemeal fruit scone with 1tsp low-fat spread and 1 small banana. V
1 toasted wholemeal bagel with 2tsp low-fat spread and Marmite. Plus a handful of raspberries. V
1 wholemeal roll filled with 1tsp low-fat spread, 1 grilled reduced-fat sausage and 1 tomato. -
2 slices wholemeal toast with 2tsp each of low-fat spread and jam. Plus 1 satsuma. V
2 wholewheat biscuits with skimmed milk, 1 kiwi fruit and 1 glass orange juice. V
6tbsp branflakes with skimmed milk and 1 glass orange juice. V
1 toasted wholemeal bagel with 1tbsp low-fat soft cheese and 1 sliced tomato. Plus a handful of raspberries. V
½ mango and a handful each of strawberries and raspberries with 1 pot low-fat natural yoghurt and 3tbsp oats. V
Banana smoothie made from 1 small banana, 1tsp runny honey, 1 pot fat-free banana yoghurt and 150ml skimmed milk. Plus 1 apple. V
2 toasted crumpets with 2tsp each of low-fat spread and jam. Plus 1 satsuma. V
2 rashers grilled lean back bacon with 1 scrambled egg, 2tbsp baked beans, 1 grilled tomato and grilled mushrooms. -
5tbsp branflakes with 1 small banana and skimmed milk. V
2 slices wholemeal toast with 2tsp peanut butter. Plus 1 glass orange juice. V
Bowl of instant oat cereal made according to pack instructions with a handful of blueberries and 1 apple. V
1 pot low-fat natural yoghurt with fruit salad made from a handful of blueberries, 1 kiwi fruit, 6 strawberries and 2tbsp oats. -
1 slice wholemeal toast with 2 eggs scrambled with 1tbsp skimmed milk and 1 grilled tomato. V
Berry thickie made from 1 pot fat-free vanilla yoghurt with a handful of strawberries and blueberries and 100ml apple juice. Plus 1 slice wholemeal toast with 1tsp each of low-fat spread and marmalade. V
1 apple, 1 small banana, 1 satsuma, a handful of grapes and 1 pear. V
5tbsp branflakes with 1 pot low-fat natural yoghurt and 1 kiwi fruit. V
2 slices wholemeal toast with 2tsp each of low-fat spread and honey. Plus a handful of raspberries. V
Handful each of blueberries and raspberries with 1 satsuma, 1 pot low-fat natural yoghurt and 3tbsp porridge oats. V
1 grilled rasher lean bacon, 1 egg scrambled with 1tbsp skimmed milk and 1 slice wholemeal toast. -
Fruit salad made from 1 apple, a handful of grapes and 1 orange with 1 pot low-fat natural yoghurt. V
1 reduced-sugar cereal bar, 1 kiwi fruit and 1 small carton or bottle of unsweetened orange juice. V
½ grapefruit with artificial sweetener, 1 kiwi fruit and 1 slice wholemeal toast with 1tsp low-fat spread and 1 boiled egg. V
1 slice wholemeal toast with 1tbsp peanut butter and 1 small banana. V
2tbsp branflakes with 1tbsp each of porridge oats, chopped mixed nuts and raisins. Plus ½ pot low-fat natural yoghurt. V
3tbsp unsweetened muesli with skimmed milk and 1 glass orange juice. V
2 grilled rashers lean back bacon, 1 poached egg, 1 grilled tomato and 1 slice wholemeal toast. -
Homemade porridge made from 4tbsp porridge oats with 275ml water and skimmed milk, with 3 dried apricots and 1tsp honey. V
1 wholemeal roll with 1 grilled reduced-fat sausage and 1 sliced tomato. Plus a handful of grapes. -
1 apple, 1 satsuma, a handful of grapes, 1 pear and 1 orange. -
Homemade muesli made from 2tbsp porridge oats, 2tbsp All-bran, 1tbsp sultanas and 1tsp chopped nuts, with skimmed milk. V
2 slices wholemeal toast with 2tsp each low-fat spread and honey. V
Bowl of porridge made from 4tbsp porridge oats and 275ml of water and skimmed milk, with 1 small banana. V
1 slice wholemeal toast with 1tsp low-fat spread, and 1 egg scrambled with 1tbsp skimmed milk and 1 chopped tomato. Plus 1 glass fresh apple juice. V
2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, 1 tomato, lettuce and 1tsp reduced-fat mayo. -
4tbsp branflakes with 3 dried dates, 1tbsp sultanas and skimmed milk. V

Losing Weight Lunch Meals (All Around 350 Calories)

Lunch Meals V
10cm piece Granary stick with a small matchbox-sized piece of reduced-fat Cheddar Cheese, 1 pickled onion, 1tsp sweet pickle and salad. Plus 1 satsuma. V
1 jacket potato with 4tbsp reduced-fat coleslaw, 6 slices wafer-thin ham and salad. -
7tbsp cooked wholewheat pasta with ½ small jar low-fat tomato sauce, 1tbsp Parmesan cheese and salad. V
2 slices wholemeal bread with 50g reduced-fat Ardennes pâté and salad. Plus 1 pot fat-free fruit yoghurt and 1 apple. -
Homemade guacamole made from ½ small avocado, 2 chopped tomatoes, crushed garlic, lemon juice and chilli sauce to taste. Serve with 1 wholemeal pitta bread and carrot sticks. Plus 1 orange. V
Tuna and pasta salad made from lettuce, cucumber, spring onions, cherry tomatoes, ½ red pepper, 100g (any loose type, not spaghetti) cooked weight wholewheat pasta, 1 small can tuna in water and fat-free dressing. -
2 slices wholemeal bread filled with 1 slice lean roast beef, salad and 1tsp horseradish. Plus 1 small packet of reduced-fat crisps, 1 satsuma and 1 apple. -
1 wholemeal pitta bread and crudités with ½ small pot tzatziki. Plus 1 small banana and 1 satsuma. V
Cheese and onion toasted sandwich made from 2 slices wholemeal bread, 3tbsp grated reduced-fat Cheddar cheese and 3 spring onions. Serve with salad. Plus 1 apple and 1 pot fat-free fruit yoghurt. V
Rice and bean salad made from 6tbsp cooked brown rice, 4tbsp kidney beans, ½ small red onion, a handful of mange tout, baby sweetcorn, French beans, cherry tomatoes and 1tbsp fat-free dressing. Plus 1 satsuma. V
Prawn and avocado cocktail made from 1 medium avocado, a handful of prawns and a squeeze of fresh lemon, with salad and 1tbsp reduced-fat Thousand Island dressing. -
2 slices wholemeal toast topped with 1 small can mackerel in tomato sauce and salad. -
2 slices wholemeal bread filled with 2tsp low-fat spread, 1 slice chicken and salad. Plus 1 small packet of reduced-fat crisps and 1 satsuma. -
2 slices wholemeal toast with 1 small can baked beans in tomato sauce. Plus 1 apple. V
1 wholemeal pitta filled with ½ small can pink salmon and watercress. Plus 1 apple. -
Italian salad made from 1 small avocado, 2 tomatoes, ½ small ball reduced-fat mozzarella, fresh basil, 1tsp olive oil and balsamic vinegar. V
½ carton fresh lentil soup with 1 wholemeal roll filled with 1 slice lean ham, salad and 1tsp reduced-fat mayo. Plus 1 small banana. V
Cheese and ham omelette made from 1tsp sunflower oil, 2 eggs, 2 slices chopped lean ham and 3tbsp grated reduced-fat cheddar cheese, with salad. Plus 1 satsuma. -
Rice and prawn salad made from 7tbsp cooked brown rice, 1 small pack of prawns, 5 cherry tomatoes, a handful of watercress and fat-free dressing. Plus 1 kiwi fruit. -
Tuna nicoise salad made from mixed salad leaves, 10 olives, lightly steamed green beans, 1 hard-boiled egg, 1 small can tuna in water and balsamic vinegar. Plus 1 slice wholemeal bread. -
½ carton fresh vegetable soup and 1 wholemeal roll with 1tsp low-fat spread and a salad made from mixed leaves, cherry tomatoes, cucumber, 4 slices lean ham and fat-free dressing. -
1 wholemeal pitta filled with 1 hard boiled egg and salad. Plus 1 small packet of reduced-fat crisps. V
1 jacket potato with 6tbsp cottage cheese and salad. Plus 1 satsuma. V
Chicken and pasta salad made from 1 grilled skinless chicken breast, ½ green pepper, ½ red pepper, cherry tomatoes, 1tbsp sweetcorn, 3tbsp cooked wholewheat pasta and 1tbsp fat-free dressing. Serve with mixed leaves. -
Salmon baguette made from ½ small can pink salmon mixed with 1tbsp low-fat natural yoghurt, lemon juice, fresh dill and spring onion to taste. Use to fill a 10cm piece granary baguette and serve with a rocket salad. -
2 slices wholemeal toast with 1 small can baked beans and 2tbsp grated reduced-fat Cheddar cheese. V
2 slices wholemeal bread topped with a large handful of prawns mixed with 1tbsp reduced-calorie Thousand Island dressing. Serve with salad, lemon wedges and black pepper. Plus 1 pot fat-free fruit yoghurt and 1 plum. -
Greek salad made from 50g feta cheese, 2 tomatoes, 5 olives, cucumber, ½ small red onion, ½ green pepper and 1tbsp fat-free dressing. Serve with 1 wholemeal roll. V
1 jacket potato with ½ small can tuna in water and salad. -
2 slices wholemeal bread topped with 2tsp cranberry sauce, 2 slices turkey and salad. Plus 1 apple and 1 small banana. -

Chicken Waldorf salad made from 1 grilled skinless chicken breast, 1 apple, 2 sticks celery, 2 walnut halves and 1tbsp reduced-fat mayo. Serve with salad leaves.

-
A matchbox-sized piece of Brie with a 10cm piece of Granary baguette, a handful of grapes and 3 celery sticks. V
1 wholemeal bagel with 1tbsp low-fat soft cheese, 2 slices smoked salmon and salad. -
2 slices wholemeal toast with 2 eggs scrambled with 1tbsp skimmed milk and 1 chopped tomato. ½ cantaloupe melon. V
1 jacket potato with ½ small pot tzatziki and salad. V
Chicken caesar salad made from cos lettuce, 1 grilled skinless chicken breast, 5 anchovies, cherry tomatoes and 1tbsp low-fat Caesar salad dressing. Plus 1 apple and 1 pot fat-free fruit yoghurt. -
Crunchy pasta salad made from 1 apple, ½ small onion, 2 celery sticks, 2 walnut halves, 6tbsp cooked wholewheat pasta and 2tsp reduced-calorie mayo. Serve with salad leaves. V
2 slices wholemeal bread filled with 4tbsp grated reduced-fat Cheddar cheese and salad. Plus 1 pot fat-free fruit yoghurt and 1 handful cherries. V
Tuna and rice salad made from ½ small red onion, ½ green pepper, 2 celery sticks, 6tbsp cooked brown rice, ½ small can tuna in water, 1tbsp sweetcorn and 1tbsp reduced-fat mayo. Serve with mixed salad leaves. -

Losing Weight Dinner Meals (All Around 450 Calories)

Dinner Meals V
Grilled tuna with roasted veg and potatoes: roast ½ red and green pepper, cherry tomatoes, 1 courgette and 6 new potatoes in their skins in 2tsp olive oil. Serve with 1 grilled tuna steak. -
Steak, cheese and salsa baguette made from a 10cm piece of Granary baguette filled with 1 griddled thin-cut beefsteak, 1tbsp grated reduced-fat Cheddar cheese and 2tbsp salsa, with salad. Plus 1 pot fat-free fruit yoghurt and a handful of strawberries. -
Spanish omelette made from 1tsp olive oil, ½ small onion, ½ courgette, 1 tomato, 3 cooked new potatoes, 2 eggs, 1tbsp skimmed milk, 1tbsp grated Parmesan and black pepper. Serve with salad. Plus 1 apple and 1 small plum. V
Herby cod: place 1 cod steak on a piece of foil and add crushed garlic, lemon juice, fresh parsley and black pepper. Wrap up and bake until cooked. Serve with steamed vegetables and 4 new potatoes boiled in their skins. -
1 jacket potato with 1 small can kidney beans mixed with 4tbsp salsa, 1tbsp reduced-fat crème fraiche and salad. Plus 2 handfuls of raspberries. V
Chicken, broccoli and pasta pesto made from 1 grilled skinless cooked chicken breast, 6tbsp cooked wholewheat pasta, lightly steamed broccoli and 1tbsp red pesto sauce, with salad. -
Mediterranean veg with mozzarella: roast ½ red pepper, 1 small red onion, 3 thick slices aubergine, 1 small courgette and cherry tomatoes in 1tsp olive oil with fresh basil. Top a 10cm piece Granary baguette, cut in half, with the veg and ½ small ball of thinly sliced reduced-fat mozzarella. Grill until the cheese melts and serve with salad. V
1 grilled salmon steak with 4 new potatoes and vegetables. -
Tomato and veggie bake made from steamed veggies, 6tbsp cooked wholewheat pasta, ½ jar low-fat tomato sauce and ½ small ball sliced reduced-fat mozzarella cheese, with salad. V
Spaghetti bolognese made from 100g extra-lean minced beef, sliced mushrooms, 1 small onion, garlic, 1 small can tomatoes, 1tbsp tomato puree and mixed herbs. Serve with 130g cooked wholewheat spaghetti and salad. -
Veggie fajitas made from 5 sprays sunflower oil spray, 1 small red onion, ½ green and red pepper, 1 small courgette, mushrooms and fajita seasoning, served with 2 flour tortillas, 2tbsp guacamole, 2tbsp salsa and salad. V
Quorn stir fry made from a 1tsp sunflower oil, 100g Quorn, 1 carrot, 2 spring onions, ½ red pepper, a handful of mangetout and beansprouts and 1tbsp each of dry sherry and soy sauce. Serve with 7tbsp cooked brown rice. Plus 1 satsuma. V
2 grilled reduced-fat sausages with potato wedges (made from 1 medium potato cut into wedges, brushed with 1tsp olive oil and baked), 3tbsp garden peas and 1tsp tomato ketchup. Plus 1 handful of grapes. -
1 grilled or griddled small lean rump steak with potato wedges (made from 1 potato cut into wedges and brushed with olive oil) and salad. -
1 grilled trout with 4 new potatoes and steamed vegetables. Plus 1 bowl fruit salad and ½ pot low-fat natural yoghurt. -
Cheese and mushroom omelette made from 1tsp sunflower oil, 2 eggs, 1tbsp skimmed milk, sliced mushrooms and 3tbsp grated reduced-fat Cheddar cheese. Serve with salad and 2 slices wholemeal bread. V
Prawn skewers made from 14 large prawns thread onto skewers and brushed with 1tsp each of honey, olive oil and lemon juice, grilled and served with salad and lemon wedges. Plus 1 small banana and 1 satsuma. -
Turkey stir fry made from 1 skinless turkey breast, 5 sprays of sunflower oil spray, ½ bag ready-prepared stir-fry veggies and 1tbsp reduced-salt soy sauce. Serve with 1 layer noodles, topped with 1tsp toasted sesame seeds. -
Vegetable chilli with rice made from 1tsp sunflower oil, 1 small onion, 1 carrot, 1 courgette, ½ green and red pepper, chilli powder to taste, 1 small can red kidney beans, 1 small can chopped tomatoes and 1tbsp tomato puree. Serve with 6tbsp cooked brown rice. V
Grilled pesto chicken made from 1 skinless chicken breast, topped with 1tbsp red pesto and grilled. Serve with 8tbsp cooked wholewheat pasta and salad. Plus 1 bowl strawberries. -
Creamy salmon tagliatelle made from 150g cooked tagliatelle, steamed broccoli, ½ small can pink salmon in water (drained), 4tbsp reduced-fat crème fraiche and the juice of ½ lemon. Serve with salad. Plus 1 apple.-
1 large baked sweet potato with 1tbsp soured cream, 1 grilled skinless chicken breast and salad. Plus ½ orange. -
Veggie stir fry made from 1tsp sunflower oil, ginger and garlic, 1 small bag stir fry vegetables and 1tbsp reduced-salt soy sauce. Serve with 8tbsp brown rice. Plus 1 pear. V
Chilli made from 100g extra lean minced beef, 1 small onion, ½ green and red pepper, chilli powder to taste, 1 small can tomatoes, 1 small can red kidney beans, 1tbsp tomato puree and a little water. Serve with 1tbsp grated reduced-fat Cheddar cheese and salad. Plus 1 kiwi fruit. -
1 jacket potato with homemade avocado and tomato salsa made from ½ medium avocado, 2 tomatoes, crushed garlic, chilli, lime juice and black pepper, and salad. V
3 thin slices lean roast pork with 2 roast potatoes, steamed veg, 1tsp apple sauce. Plus 1 kiwi. -
Home-made pizza made by cutting a 10cm piece Granary baguette in half lengthways, topping each side with 2tbsp low-fat tomato sauce, sliced mushrooms, peppers and red onion, ½ small ball reduced-fat mozzarella cheese, herbs and black pepper and baking. Serve with salad. Plus 1 bowl fruit salad. V
Warm new potato and chicken salad made from 6 boiled small new potatoes, 1 grilled skinless chicken breast, 4 spring onions, 4 radishes, 1tbsp chopped chives and 2tbsp reduced-fat crème fraiche. Serve with iceberg lettuce. Plus 1 bowl strawberries. -
1 jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar cheese and salad. V
1 grilled tuna steak, 1 jacket potato and rocket, baby spinach and tomato salad with balsamic vinegar. -
Sweetcorn and broccoli pasta made from 7tbsp cooked wholewheat pasta, 3tbsp sweetcorn, lightly-steamed broccoli and 1tbsp red pesto, served with 1tbsp Parmesan cheese and salad. V
Stir-fried pork and noodles made from 1tsp sunflower oil, 100g lean pork strips, fresh ginger and chilli to taste, 2 spring onions, shredded white cabbage, 1tbsp soy sauce and 1 layer of noodles. Plus 1 pot fat-free fruit yoghurt. -
1 grilled lean lamb chop with 1 potato mashed with 1tsp low-fat spread, steamed spinach, 1 grilled tomato and grilled mushrooms. Plus 1 satsuma. -
Jacket potato topped with ½ can pink salmon mixed with lemon juice, black pepper and 2tbsp crème fraiche, with salad. -
Turkey kebabs made from 100g diced turkey mixed with 3tbsp tzatziki and threaded onto skewers with ½ red and green pepper cut into bite-sized pieces and cherry tomatoes. Grill and serve with 1 wholemeal pitta, salad. Plus 1 orange. -
Chicken and broccoli gnocchi made from ¼ pack (around 125g) fresh gnocchi, steamed broccoli, 1 grilled skinless chicken breast and ½ jar low-fat tomato sauce, with salad. -
Pepper and mushroom omelette made from 1tsp sunflower oil, 2 eggs, ½ red and green pepper, mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with salad and 1 slice wholemeal bread with 1tsp low-fat spread. Plus 1 orange. V
2 thin slices lean roast beef, 1 roast potatoes, 1 small Yorkshire pudding, steamed broccoli, green beans and carrots with 1tsp horseradish sauce and fat-free gravy. -
Sweet and sour noodles made from 1tsp sunflower oil, ½ bag stir-fry veg,1 layer boiled noodles and 1/3 jar sweet and sour sauce. Plus 1 kiwi fruit. V
1 grilled pork chop with 1 large potato mashed with 1tbsp skimmed milk, vegetables and fat-free gravy. Plus 1 small banana. -

Time Saving Tip

Try getting ahead by batch cooking meals for your freezer so that you don't have to worry about getting a meal together after a hard day at the office.

V = suitable for vegetarians

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