498 Free Diet Meal Plans

1200 Calorie Diet Plans

  1. 1100 calorie Vegan Diet Plan
  2. The 1200-Calorie-a-Day Menu Cookbook

    Quick and Easy Recipes for Delicious Low-fat Breakfasts, Lunches, Dinners, and Desserts

  3. 1227 Calorie Diabetic Meal Plan

    Diet has a Protein-Carb-Fat Ratio of 23-55-22 -See more about calorie ratios here

  4. Sample 1200 calorie Diabetic diet
  5. 1200-calorie Laco-Ovo Vegetarian menu
  6. 1200-calorie Asian American menu
  7. 1200-calorie southern style menu
  8. 2 more 1200 Diet Meal plans
  9. 5-day sample 1200 calorie diet
  10. Sample of 1200-Calorie Menu

    Includes 5 meals a day with breakfast, lunch, dinner & 2 snacks

  11. 1250 Calorie Diet Sample Plan
  12. Sample 1200 calorie meal plan and menu
  13. 1200-calorie Mexican- American menu
  14. 1200-calorie Laco-Ovo Vegetarian menu

1300 Calorie Diet Plans

  1. 1300 Calorie Vegetarian Diet Plan
  2. More 1350 Calorie diet plans
  3. 7-day 1300 Calorie Diet Menu
  4. Heart Healthy Meal Plan - 1300 calories

    Diet has a Protein, Carb, Fat Ratio of 19-51-27 See more about calorie ratios here

  5. 7-day 1300 Calorie Plan for Losing 20 Pounds in 6 Weeks
  6. 1300 Calorie Diet & Meal Plan Menu for Weight Loss
  7. Fast Weight Loss Diet Plan (1300 Calorie Meal Plan)
  8. 1300 Calorie Vegetarian Diet Plan

1400 Calorie Diet Plans

  1. 1400 calorie Menu #1
  2. 1400 calorie Menu #2
  3. 1400 calorie Menu #3
  4. 1400 calorie Menu #4
  5. 1400 calorie Menu #5
  6. 1400 calorie Menu #6
  7. 1400 calorie Menu #7
  8. 1400 calorie Menu #8
  9. Seven Sample Menus for a 1400 Calorie Diet
  10. 1400 Calorie diet plans
  11. 1450 Calorie diet plans
  12. Get Fit With Barbie 1400 calorie meal plans
  13. 1400 Calorie Diet Sample Plan
  14. 7-day 1400 Calorie Diet Menu
  15. Free 1400 calorie Diet Plan to Lose Weight

1500 Calorie Diet Plans

  1. The 1500-Calorie-a-Day Cookbook
  2. 1520 Calorie High-protein Meal Plan
  3. Heart Healthy Weight Loss Diet Plan (1500 Calories)
  4. 6 day 1500 calorie diet from Oprah.com
  5. 1500 Calorie Diet Sample Plan

1600 Calorie Diet Plans

  1. 1600 Calorie Diet Sample Plan
  2. Low 1600 Calorie Diet
  3. 7 Days of Diet Plans (1600-to-1800 calorie)
  5. 1 Week DASH Meal Planner 1600 calories
  6. 1600-calorie Laco-Ovo Vegetarian menu
  7. 1600-calorie Asian American menu
  8. 1600-calorie Mexican- American menu
  9. 1600-calorie southern style menu
  10. More 1600 Calorie diet plans
  11. Kate's TurboFire 1600 calorie diet
  12. 1600-calorie Laco-Ovo Vegetarian menu

1700 Calorie Diet Plans

  1. 7 Days of Diet Plans (1600-to-1800 calorie)
  2. 1700 calorie Menu #1
  3. 1700 calorie Menu #2
  4. 1700 calorie Menu #3
  5. 1700 calorie Menu #4
  6. 1700 calorie Menu #5
  7. 1700 calorie Menu #6
  8. 1700 calorie Menu #7
  9. 1700 calorie Menu #8
  10. 1750 Calorie Diet Sample Plan
  11. 1700 Calorie Diet & Meal Plan Menu for Weight Loss

1800 Calorie Diet Plans

  1. 7 Days of Diet Plans (1600-to-1800 calorie)
  2. Cleveland clinic 1800 calorie meal plan
  3. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan

1900 Calorie Diet Plans

  1. 1900 Calorie Diet
  2. 1900 calorie Menu #1
  3. 1900 calorie Menu #2
  4. 1900 calorie Menu #3
  5. 1900 calorie Menu #4
  6. 1900 calorie Menu #5
  7. 1900 calorie Menu #6
  8. 1900 calorie Menu #7
  9. 1900 calorie Menu #8
  10. 1900 Calorie Diet and Meal Plan for Weight Loss
  11. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan
  12. 1,900 Calorie Diet
  13. Free 1900 Calorie Diet Menu

2000 Calorie Diet Plans

  1. Sample diet menu for 2000 calories with 6 meals a day
  2. 2000 calorie Menu #1
  3. 2000 calorie Menu #2
  4. 2000 calorie Menu #3
  5. 2000 calorie Menu #4
  6. 1 Week DASH Meal Planner 2000 calories
  7. Fat Burning Vegetarian Meal Plan 2000 Calories
  8. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan
  9. Fat Burning Vegetarian Meal Plan 2000 Calories

2100 Calorie Diet Plans

  1. 2100 calorie Menu #1
  2. 2100 calorie Menu #2
  3. 2100 calorie Menu #3
  4. 2100 calorie Menu #4
  5. 2100 calorie Menu #5
  6. 2100 calorie Menu #6
  7. 2100 calorie Menu #7
  8. 2100 calorie Menu #8
  9. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan
  10. P90X 2100 Calorie Diet with Dairy

2200 Calorie Diet Plans

  1. Sample diet menu (2200 calories)
  2. One Day 2200 Calorie Meal Plan
  3. 2200 calorie Menu #1
  4. 2200 calorie Menu #2
  5. 2200 calorie Menu #3
  6. 2200 calorie Menu #4
  7. 2200 calorie Menu #5
  8. 2200 calorie Menu #6
  9. 2200 calorie Menu #7
  10. 2200 calorie Menu #8
  11. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan

2300 Calorie Diet Plans

  1. P90X 2300 Calorie Diet with NO Dairy
  2. 2300 calorie Menu #1
  3. 2300 calorie Menu #2
  4. 2300 calorie Menu #3
  5. 2300 calorie Menu #4
  6. 2300 calorie Menu #5
  7. 2300 calorie Menu #6
  8. 2300 calorie Menu #7
  9. 2300 calorie Menu #8
  10. 2300-2400 calories 7-day fat loss meal plan
  11. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan

2400 Calorie Diet Plans

  1. P90X 2400 Calorie Diet with Dairy
  2. Insanity Asylum 2400 calorie plan
  3. UC San Diego Intercollegiate Athletics 1800-2400 Calorie Meal Plan
  4. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan
  5. Basic 2400 Calorie Diabetic Diet
  6. Example of a 2,400 Calorie Diet
  7. 2300-2400 calories 7-day fat loss meal plan

2500 Calorie Diet Plans

  1. 2500 & 3500 calorie Sample Muscle Building Diet Plan
  2. Low fat 2500 calorie meal plan
  3. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan

2600 Calorie Diet Plans

  1. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan
  2. 1 Week DASH Meal Planner 2600 calories
  3. 3-day 2600 Calorie Menu Plan
  4. Example of a 2,600 Calorie Diet

2700 Calorie Diet Plans

  1. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan
  2. What 2700 calories a day looks like

2800 Calorie Diet Plans

  1. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan
  2. 3-day 2800 Calorie Menu Plan
  3. Example of a 2,800 Calorie Diet

2900 Calorie Diet Plans

  1. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan

3000-to-3500 Calorie Diet Plans

  1. UC San Diego Intercollegiate Athletics 2400-3000 Calorie Meal Plan
  2. UC San Diego Intercollegiate Athletics 3000-3600 Calorie Meal Plan
  3. 3000 Calorie Weight Gain Diet Plan

Other free diet plans…

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NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

1-60 of 194 Comments

Many good suggestions here.
Thank you!

March 08, 2019


I'm 26 years old I have a one year old baby and I weigh 306 pounds. What do you recommend?
I need to lose weight and be healthier. I hate myself for letting it get this far.

September 24, 2018


I am trying to lose weight. I have a very limited income as Inam disabled. So I can not even go for walks to help with exercise. I often have to use crutches to walk. Do you have any suggestions on what I can do? The extra weight is causing me even more health issues. Thank you

August 07, 2018


I’m 18 yrs old and I want to lose about 10-15 pounds within like month and half

July 15, 2018


I'm 10 and 208 any tips to help me? I'm desperate.

June 19, 2018


I am 28 years old, I weigh 120 pounds. I am 5’ feet tall. I am trying to loose weight for my brothers wedding in December, help

March 15, 2018


Hi I’m Jodi. I am a 16 year old female, weigh 200lbs and am 5’11. What do you recommend?

January 01, 2018


I forgot to mention that I want to lose weight obviously. I don’t care how much I just want to be healthier and thinner

January 01, 2018


Im 44yrs old stand 5'4 and weigh 320lbs and need help losing this weight.

October 11, 2017

Adrian Bryant

the help u need

October 11, 2017

Sharon Schrudder

I am 70 yrs old, 5 ft 2 in, 217 lbs. I have scoliosis, artificial hip, having a new knee put in in two days. I have got to get this weight off so I can walk, exercise, take care of my house and husband. Please help me.

September 12, 2017

Adrian Bryant

then starrt here

September 13, 2017


Hey Adrian,
I'm just starting on my weight loss journey n no clue where to start. I need to lose over 100 lbs. This weight is making it harder on me (I have Multiple Sclerosis), any help would be greatly appreciated.

September 07, 2017

Adrian Bryant

start here

September 08, 2017


Hi Adrian, I need to lose weight. My current weight is 352lbs. I am tired of this lifestyle and I NEED to get back to living life. I was checking out some YouTube exercise tips and come across your bed sheet workout. Do you suggest that type of workout for someone of my size? I want to try it but I don't want to get discouraged and quit because I feel I’ll never complete it the workout. What do suggest? Thanks

April 10, 2017

Adrian Bryant

Yes but start here

April 10, 2017


hello my name is krystal, I'm a college student and want to lose weight. I weight 162 and im 5'6

April 14, 2016

Adrian Bryant

start here

April 15, 2016


I'm 277/lbs and want to lose 125 lbs I have been told so many different things I don't know what to do!!

March 25, 2016

Adrian Bryant

start here

March 26, 2016


I'm a female and 19yrs, 5'2' and 142lbs and pear shaped.... i want to lose 30lbs . help?
I gym 2 days a week, one day cardio, one day spin class/ full body weight training.

March 09, 2016


I am 54 years old,I am "5 2", I was 210 lbs and I recently loss 2 lbs, so now I am 208. My weight loss goal is to loose 73 more lbs and the weight that I am trying to get back down to is 132 lbs for my height. I have tried different diets in the past and I've taken all kinds of diet pills and nothing really worked, so do you have any suggestions for me as to how to loose the other 73 lbs that I have left to shed and possibly what I need to eat along the way? Please help!!! December 31st 2015

December 31, 2015

Adrian Bryant

GO HERE TO FIND THE right plan for you

January 02, 2016


I wrote down my weight, I have diebeties,take insulin 4 times a day,I have disabled to a point I cant walk long distances really need to lose the weight which is most likely the reason I have all these problems,need guidance and lots of will power.

March 18, 2016

Virgil Kelley

Hi my name is Virgil. All my life it's been powerlifting with my dad. I got hurt a few years ago now powerlifting is done for me. So in my down time I gained like 40lbs. I am back to working out. I want to build muscle but at the same time I need to drop that 40lbs. I weigh 295. I would like to weigh 250 or less. Can you please help me out. I don't know anything about diet.

November 16, 2015

Virgil Kelley

I should probably tell u I am 6'4

November 16, 2015

Adrian Bryant

see this here for about losing weight with a diet

November 17, 2015

Amaris Ortiz

Good morning,

Hi I am a mother of three just had my recent child he is one now I am 5,6 and i weigh 236.3lb i can get down to 233 but i cant shake the weight off i need help big time I used to be 147lb

October 17, 2015


I think the information here is incredibly irresponsible. How can you tell somone to go into diets at 1200-1500 calories without telling them to sign up to a Eating Disorder support group because this is the first step to getting one. If all you want to do is be skinny and not healthy, this is for you. TO be fair, there are some true things in here like lifting heavy is best and interval training is best (but not to lose 4lbs a week)

For example, dieting at rates faster than 1% of bodyweight/wk has been shown to result in a greater reduction in muscle mass, strength, and anabolic hormones than diet at a 0.5-1% bodyweight/wk rate of weight loss. Not too mention the havoc it creates on ones mental status...just as depression. Here's the science..I suggest the owner of the stuff start doing some actually scientific research before giving out any more potentially harmful advice.



August 14, 2015

Adrian Bryant

I've done research and thansk for the links but the studies you provided are for LEAN individuals or atheltes or people with low bodyfat%.

Yes, it may be healthy for a 5-7 115 pound female to lose less than 2 pounds a week but if take a 5-7 340 female she's going to lose more than 2 pounds a week on a less than 2000 calorie diet ALONE! add in exercise we may see +5 per week UP until the point she gets lower than 150 pounds when her weight loss rate slows to less than 2-3 pounds per week

August 15, 2015


I just turned 34 and I've been struggling with my weight for a long time and I've been having trouble losing weight especially when I'm always on the go. Is there anything that I can fix that's quick and healthy that I can eat on the go?

July 30, 2015

Adrian Bryant

see this diet and you can see that anything is ok to eat

July 31, 2015


Hey, Im 18, i weigh nearly 200 pounds which is portioned all overs. im 5'3. \really digusted with my body and tired of feeling digusted and hated the way i look all the time. What should I do? And how should I start?

July 26, 2015


I'm 5'2 and 149 lbs. I want to lose 14 pounds. I've already lost about 30 lbs and seem to have hit a wall. And tips?

July 08, 2015

Adrian Bryant

go here to lose last 14

July 10, 2015

Aidee S.

Hi I been trying to loss weight but i Am like yo- yo please help I been dieting for years and I can't make it please help me !!!!
I am 37 yrs old 5.5" and 210 lb

July 05, 2015

adrian bryant

use this workout: www.nowloss.com

use this diet: www.nowloss.com

July 06, 2015


You should consider reverse dieting fisrt and build up your metabolism because you have probably severely damaged it. Build it up over time, then fatloss will be much easier. Also look into flexible dieting...it's sustanable and not stressful like restrictive dieting.

August 14, 2015


I am 58 yrs old, 220 lbs and diabetic type II. I need to loose belly fat but have a large ventical hernia. Otherwise have a good back,joints etc. Can you suggest a diet and exercise plan.

June 26, 2015


My my height is 5.3 inches and weight is 170 pounds / 77 kg. I want to loose 20kg to 22 kg.kindly suggest

June 08, 2015


im 5.1 and my weight is 80kg, pls help me

June 07, 2015


Hi Adrian,

I'm 31 years old male. height 5"6 weight 78 kgs. I just started gymming; want to loose some belly fat and build on my muscles as well. Please suggest me a diet plan

May 28, 2015

adrian bryant

see this

May 28, 2015


Hey Adrian. I'm 25 years old standing at 5'11 and weigh between 255 -260 lbs and I want to lose 40-50 lbs. How can I go about doing this? And also what supplements and proteins should I take? I only have dumb bells and an elliptical.

April 25, 2015


Hi I am 23 years college going student and I weigh 115 lbs. I am 5'2" I want to shed 15 lbs and a few inches. What should I do?

April 18, 2015


My husband and I are looking for weight loss plans we can do together. I am 25, 5'4 and 185lbs- looking to loose 45lbs. My husband is 28, 6'0 and 275- looking to loose 50lbs. We both have increased our workouts and are looking for a meal plan to do together where we loose weight but maintain/gain muscle.


April 09, 2015

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