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Nutrition » 15 Day Diet Meal Plan To Put Weight Loss In Motion

15 Day Diet Meal Plan To Put Weight Loss In Motion

Tried And Tested 15 Day Diet Meal Plan That Guarantees Sustainable Weight Loss

This 15-day diet plan is a meal plan aimed at helping you lose weight and detox. The diet excludes junk food and sweet products, which are caloric and inadequately nutritious. The meal plan helps you not only lose a couple of extra pounds but also get the nutrients vital for the proper functioning of your body. Every day, you will have five meals, which will help you curb your appetite and thus make you feel good (3). In fact, frequent eating could play a crucial role in weight loss and may prevent health problems. For example, having small portions five times a day could improve your cholesterol and blood sugar levels (3). The Truth about Fast Weight Loss: a 15 day diet meal plan

The Truth about Fast Weight Loss

Many want to lose weight fast but aren’t prepared for the hard work it takes to achieve and maintain the body they want. Indeed, it is possible to lose weight fast, and you can find a plethora of stories about miraculous body transformations. However, only a few of them shed light on the aftermath of rapid loss of pounds. The truth is that those who slim down fast tend to regain it even faster. It is safe to lose 1-2 pounds per week (2), since it will not be stressful for your body and will not jeopardize your wellbeing. Gradual weight loss is key to preventing further obesity. 

To peel off excess pounds fast, sticking to a diet is insufficient. You should also stay active to burn calories. You should exercise, walk long distances, jog, and move around a lot in general. Even such chores as cleaning and shopping help you torch those extra calories you consumed during the day (1). Overall, you should not rely completely on your diet and instead balance it with physical activity.

Recommendations for Your 15 Day Diet

If your primary purpose is to detox from junk food and added sugar, the 15-day diet alone will suffice. However, if you want to achieve additional results, such as losing a couple of pounds a week, you’ll have to take additional measures. First, you should incorporate exercise into your daily routine. If you want to lose weight, you need to burn more energy than you consume. So calorie restriction (reducing the amount of calories you take in) and increasing physical activity is the key to weight loss. It is also important to drink as much water as your body needs. The average adult should drink at least 2 liters of water daily. Most importantly, you should consult a doctor and a dietitian before starting your 15-day meal plan in order to avoid health problems.A toast with eggs and tomatoes

Monday

  • Breakfast: 2 hard-boiled eggs, ½ grapefruit/½ cup berries, a toast, a cup of tea
  • Lunch: a bowl of salad 
  • Brunch: an apple/banana
  • Dinner: baked chicken breast, a bowl of salad
  • Snack: a toast, a cup of tea

Tuesday

  • Breakfast: a banana, yoghurt
  • Lunch: a cup of cottage cheese, a cup of berries
  • Brunch: a toast, a cup of tea
  • Dinner: a bowl of beef stir fry
  • Snack: a toast, a cup of tea

Wednesday

  • Breakfast: 2 hard-boiled eggs and bacon, ½ grapefruit/½ cup berries, a toast a cup of tea
  • Lunch: a bowl of salad
  • Brunch: a tuna sandwich, a cup of tea
  • Dinner: a beefsteak, a bowl of vegetable salad
  • Snack: a toast, a cup of tea

Green smoothie can be a part of your 15 day diet meal plan

Thursday

  • Breakfast: a glass of green smoothie (apple and kiwi), a toast
  • Lunch: a cup of cottage cheese, a banana
  • Brunch: 2 raw carrots
  • Dinner: salmon, a bowl of a vegetable salad
  • Snack: an apple, a toast, a cup of tea

Friday

  • Breakfast: an omelet, a toast, a cup of tea
  • Lunch: a bowl of fruit salad
  • Brunch: 2 bananas
  • Dinner: a bowl of tomato soup, a toast
  • Snack: a handful of nuts, a cup of tea

Saturday

  • Breakfast: a glass of red smoothie (strawberries and cranberries), a toast
  • Lunch: a cup of cottage cheese, an apple
  • Brunch: a bowl of chicken salad
  • Dinner: a cup of brown rice, a bowl of stir-fry vegetables
  • Snack: a banana

A glass of milk

Sunday

  • Breakfast: an omelet, bacon, a toast, a cup of tea
  • Lunch: a cup of berries, a cup of low-fat milk
  • Brunch: a sandwich without buns
  • Dinner: a bowl of vegetable soup, a hard-boiled egg, a toast
  • Snack: 2 apples

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FAQs

How much weight will I lose with this diet?

It depends on the size of the energy deficit you create. An energy deficit is the gap between the number of calories you consume in a day and the number you burn through daily activity and exercise. Experts recommend a 500-750 calorie daily energy deficit to lose weight at a healthy pace (1-2 lbs per week). This could result in up to 4 lbs of weight loss over the course of the 15 day plan. Using a calorie counter where you track your food and exercise can help you know if you are creating that energy deficit.

What to drink to detox my body and lose weight?

You should drink plenty of water. Other drinks allowed on this diet are tea, smoothies, and fresh juice. It is not recommended to drink packaged juice, sodas, and energy drinks because they contain a lot of added sugar.

Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. Better mood, stronger muscles and endurance are just some. Check out the 20 Minute Full Body Workout at Home below.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Diet and exercise (2019, mayoclinic.org)
  2. How to Lose Weight Safely (webmd.com)
  3. The 3-Hour Diet (2018, webmd.com)
Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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