Menu to Lose 14 Pounds in Two Weeks

Updated on January 6, 2018
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Pam tried this diet herself when she wanted to lose 15 pounds. Read to find out how to safely lose a pound a day without feeling hungry.

Lose Weight Fast Without Being Hungry

You're probably like most people and do not have the genetic makeup to be thin. Or maybe you’re looking for a safe way to lose weight quickly due to health issues. Read on to hear how I benefited from this very low-calorie diet, but do speak to your doctor before trying it yourself.

A friend of mine prompted me to explore this diet. She expected to wear her swimsuit on an upcoming vacation. Naturally, she wanted to look her best. When I spoke to her, she told me she had just lost 10 pounds in less than two weeks. Of course, I asked what she'd been doing. She told me that she was on this diet that was only 800 calories a day. What?! I was shocked.

You probably think she was nuts and that I should have referred her to a helpline, but I didn't. A few days later she was down 14 pounds total and looked healthier and happier than ever. Like most people, I was very curious about how she was able to lose weight that quickly. She told me that her brother-in-law (who is a doctor) had told her about appetite suppressants and very-low-calorie diets (VLCD).

So I tried an 800 calorie-per-day diet myself. This article includes the exact menu I used for 14 days. (I planned six days, then repeated.). I will admit that I added an apple or orange on several occasions when I felt weak, which I would suggest to anyone. Never let any diet or weight-loss plan make you feel less than your best.

A Note About Very Low-Calorie Diets

Nutrition and diet experts warn that any diet of 800 calories or less per day should be supervised by a doctor. It’s not just that the diets recommend eating so few calories a day. (Men needs around 2,500 calories a day and women around 2,000 to maintain a healthy weight.) The big concern is that it’s so difficult to get enough nutrients. Without proper supervision and careful planning, you could end up with a vitamin deficiency. Over time, this diet can also lead to a metabolism disruption, which will make it harder to keep the weight off.

"The individual risks ruining their metabolism if this diet is followed for too long,” says Courtney Ferreira, a registered dietitian in Baltimore, "and their body will regain the lost weight once they go back to usual patterns of eating. Quick fixes are never the answer.”

Who Can Lose Weight This Fast?

If you are already at a BMI of about 21 and go on a diet that is 800 calories per day, you could starve yourself and damage your system. People with a BMI of 21 are of healthy weight. If you are at a healthy weight already, it's better to focus on muscle toning rather than weight loss.

However, if you have a body mass index of 30 or more (or 27 and have health issues that could benefit from rapid weight loss), or you want to use a VLCD as a “kickstarter” for a sustainable weight-loss plan, ask your doctor about trying this diet.

Secret to Sustaining Progress on This Plan

One of the keys to promoting significant weight-loss is to stay hydrated. Do not worry about gaining water weight. Your body will naturally re-balance the water needed and flush the rest out. Drinking water will help on so many levels, so don't skip hydrating on a regular basis.

How Long Can I Manage This Type of Diet?

This extreme low-calorie diet should be followed with a doctor’s supervision for as long as is medically recommended. Like a fast or cleanse diet, this diet is not safe for long periods. As I said earlier, I followed it for 14 days.

Words of Caution

Please do your own research. You will discover that if you eat low-calorie natural foods that are high in protein, water content, and fiber, you will feel full all day. These foods are full of vitamins and great nutrition. If you are going to restrict your calories this much, make sure the calories you do eat are the best foods you can give your body.

Although you are getting an amazing amount of good nutrients in this diet, you are wise to take a daily multivitamin so that you ensure you are getting all you need.

Final Note

If you are truly happy with the weight you are, you should enjoy it, and know that you are blessed to be in that contented minority. But if not, I hope this article has given you some information to reflect on and an alternative to weekly meetings or online programs.

Printable Menu Plus Shopping List

Your First 6 Days Pre-Planned List

Meal
Day 1
Qty
Cal.
Total
Day 2
Qty
Cal.
Total
Breakfast
Orange (navel) - 70 Cal.
1
70
70
Orange (navel) - 70 Cal.
2
140
140
 
Coffee
1
0
70
Coffee
1
0
140
Lunch
Chicken Breast (4 oz) - 184 Cal. 30g protein
1
184
254
Lean Ground Beef (3 oz) - 300 Cal., 57g protein
1
300
440
 
Broccoli (6 oz) - 60 Cal. 4g protein
1
60
314
Cauliflower raw (3.5 oz) - 10 Cal. 1g protein
1
10
450
 
Melba Toast (15 grams) - 60 Cal.
1
60
374
Tomato (3.5 oz) - 20 Cal.
2
40
490
Snack
Apple (medium) - 72 Cal.
1
72
446
Strawberries, (~9) - 45 Cal.
1
45
535
Dinner
Tea
1
0
446
Tea
1
0
535
 
Tilapia (7 oz) - 224 Cal. 38 g protein
1
224
670
Shrimp (3.5 oz) - 143 Cal.27g protein
1
143
678
 
Strawberries, (half bag) - 45 Cal.
1
45
715
1 cup Progresso Light Zesty Soup (Southwestern Style Vegetable) 60 Cal 3g protein
1
60
738
 
Spinach, raw (8 oz) - 52 Cal. 7 g protein
1
52
767
Asparagus (3.5 oz) - 22 Cal. 2g protein
2
40
778
 
1 cup Progresso Light Zesty Soup (Santa Fe Style Chicken) 80 Cal 5g protein
1
80
847
 
 
 
 
 
 
 
 
 
 
 
When
Day 3
Qty
Cal.
Total
Day 4
Qty
Cal.
Total
Breakfast
Apple (medium) - 72 Cal.
2
144
144
Strawberries, (~9) - 45 Cal.
1
45
45
 
Coffee
1
0
144
Coffee
1
0
45
Lunch
Chicken Breast (4 oz) - 184 Cal. 30g protein
1
184
328
Chicken Breast (4 oz) - 184 Cal. 30g protein
1
184
229
 
Broccoli (6 oz) - 60 Cal. 4g protein
1
60
388
Broccoli (6 oz) - 60 Cal. 4g protein
1
60
289
 
1 cup Progresso Light Chicken Noodle Soup - 70 Cal. 5g protein
1
70
458
Melba Toast (5 gram) - 20 Cal.
2
40
329
Snack
Orange (navel) - 70 Cal.
1
70
528
Apple (medium) - 72 Cal.
1
72
401
Dinner
Tea
1
0
528
Tea
1
0
401
 
Tilapia (7 oz) - 224 Cal. 38 g protein
1
224
752
Top Round Steak (3.5 oz) - 202 Cal. 30g protein.
1
202
603
 
Melba Toast (5 gram) - 20 Cal.
2
40
792
Orange (navel) - 70 Cal.
1
70
673
 
Cauliflower raw (3.5 oz) - 10 Cal. 1g protein
2
20
812
1 cup Progresso Light Chicken Noodle Soup - 70 Cal. 5g protein
2
140
813
 
 
 
 
 
 
 
When
Day 5
Qty
Cal.
Total
Day 6
Qty
Cal.
Total
Breakfast
Orange (navel) - 70 Cal.
2
140
140
Strawberries, (~9) - 45 Cal.
1
45
45
 
Coffee
1
0
140
Coffee
1
0
45
Lunch
Chicken Breast (4 oz) - 184 Cal. 30g protein
1
184
324
Top Round Steak (3.5 oz) - 202 Cal. 30g protein
1
202
247
 
Cauliflower raw (3.5 oz) - 10 Cal. 1g protein
2
20
344
Tomato (3.5 oz) - 20 Cal.
1
20
267
 
Melba Toast (5 gram) - 20 Cal.
2
40
384
1 cup Progresso Light Chicken Noodle Soup - 70 Cal. 5g protein
2
140
407
Snack
Apple (medium) - 72 Cal.
1
72
456
Orange (navel) - 70 Cal.
1
70
477
Dinner
Tea
1
0
518
Tea
1
0
477
 
Shrimp (3.5 oz) - 143 Cal. 27g protein
1
143
761
Tilapia (7 oz) - 224 Cal. 38 g protein
1
224
701
 
1 cup Progresso Light Zesty Soup (Southwestern Style Vegetable) 60 Cal 3g protein
1
60
821
Melba Toast (5 gram) - 20 Cal.
3
60
761
 
Spinach, raw (8 oz) - 52 Cal. 7 g protein
2
52
873
Asparagus (3.5 oz) - 22 Cal. 2g protein
3
66
827

High-Protein, Low-Calorie Foods to Have on Hand

  1. Lean meats (3 ounces of skinless chicken breast = 24g protein and 128 cal)
  2. Salmon (3 ounces = 21g protein and 144 cal)
  3. Soy (3 ounces of firm tofu = 11g protein and 124 cal)
  4. Low-fat dairy (1 ounce of low-fat string cheese = 7g protein and 86 cal)
  5. Eggs (1 medium hard- or soft-boiled egg = 6g protein and 68 cal)
  6. Nuts and seeds (2 tablespoons of natural-style peanut butter = 8g protein and 188 cal)

Recommended Foods

 
 
95% Lean Ground Beef (3.5 oz) - 170 cal 26g protein
Lettuce, all varieties (3.5 oz) - 10 cal.
Apple (medium) - 72 calories
Lime- 20 calories
Asparagus (3.5 oz) - 20 calories
Lobster (3.5 oz) - 96 calories 20g protein
Beet Greens (1 cup raw)-8 calories
Melba Toast (5 gram) - 20 calories
Broccoli (3.5 oz) - 34 calories
Onions (medium yellow, raw)- 64 calories
Cabbage (1 cup shredded) - 17 calories
Orange (California) - 59 calories
Cabbage (3.5 oz) - 24 calories
Pink Grapefruit (1/2 large) - 53 calories
Cauliflower (3.5 oz) - 22 calories
Red Radishes (3.5 oz) - 12 calories
Celery (3.5 oz) - 15 cal
Salmon 3.5 oz 138 calories 23g protein
Chicken Breast (3.5 oz) - 87 calories
Shrimp (3.5 oz) - 110 calories
Cod (3.5 oz) – 203 calories 19g protein
Sirloin Tip Side Steaks (3.5 oz) - 217 cal 29g protein
Crab Meat (3.5 oz) - 100 calories 20g protein
Spinach, cooked (3.5 oz) - 31 calories
Beans black (1 cup cooked) 15g protein 227 cal
Spinach, frozen (3.5 oz) - 23 calories
Cucumber (3.5 oz) - 12 calories
Spinach, raw (3.5 oz) - 20 calories
Fennel (1 cup,sliced)- 27 calories
Strawberries, 20 medium - 80 calories
Flounder/Halibut (3.5 oz) - 132 calories 22g protein
Tilapia (3.5 oz) - 94 calories
Grissini Breadstick (3 g) - 12 calories
Tomato (3.5 oz) - 20 calories
Haddock (3.5 oz) - 128 calories 22g protein
Top Round Steak (3.5 oz) - 166 calories
Roasted Almonds (1/4 cup) 238 cal, 8g protein
Low-fat Cottage Cheese (1/2 cup) 88 cal, 12g protein
Lemon- 24 calories
Veal, sirloin (3.5 oz) - 167 calories 26g protein

© 2010 notahusker

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    • profile image

      Wondering 2 days ago

      Are these foods group together in a way to help you body burn extra calories. What if you decided you are not hungry and decide you dont want the snack.

    • notahusker profile image
      Author

      notahusker 6 weeks ago from Kansas

      I'm exciting that a lot of comments are coming through. I have edited the article a few times over the course of 7 years, to help with clarity. I do not state I'm an expert, I'm simply sharing what worked for me, in the hopes that it will help others.

      Yes! This is not highly complicated menu plan, but that is the point. Simple dieting works, better than lengthily recipes, at least for me. I just hope to help someone that needs a jump start to a healthier body and life. Sincerely, Pam

    • profile image

      Toyatee1 3 months ago

      Which 1 do we follow the top 1 or the bottom as they are both different slightly

    • ga peaaches profile image

      ga peaaches 5 months ago

      hello, how do I see this 6 day menu. I am only seeing half of the sheet??

    • Matty Fernandez profile image

      Modestly Glorify Him 8 months ago from Passaic, NJ

      Thanks for sharing.

    • profile image

      Serenity 9 months ago

      I have an allergy to strawberry and celery what are good subs for this diet

    • notahusker profile image
      Author

      notahusker 12 months ago from Kansas

      I use those no oil needed cooking pans.

    • profile image

      shraddha 13 months ago

      what about my friends who are vegetarians...???

    • profile image

      judi 14 months ago

      I cannot get it to print....

    • profile image

      April 21 months ago

      What types of oils or products did you use to cook your foods in? Is coconut oil okay to use? And when you weight your meats, are then raw or cooked? Thanks!!

    • notahusker profile image
      Author

      notahusker 2 years ago from Kansas

      You can click on the image and print. If that doesn't show with enough quality for your print size, please reference the source listed for a higher quality printable.

    • profile image

      Christina 2 years ago

      How do I print the shopping list and menu?

    • notahusker profile image
      Author

      notahusker 2 years ago from Kansas

      It's best to use a food scale, because it depends on the size of any given product as to the weight. But as a general rule 3.5 ounces of asparagus is 5 to 7 stocks, And there's about 45 cal and a 3/4 cup of strawberries which is about six to 7 regular size, typically considered one serving. The bag I was referring to in the list above was a two serving bag.

    • profile image

      Showil 2 years ago

      What is half the bag of strawberries, and how do you measure 3.5 oz of asparagus???

    • notahusker profile image
      Author

      notahusker 2 years ago from Kansas

      Just a 20 minute walk 3-6 times a week will be healthily, without over taxing your reserves.

    • profile image

      linett 2 years ago

      how Long Do I Exercise

    • notahusker profile image
      Author

      notahusker 2 years ago from Kansas

      Yes unsweet tea is what is referred to in the menu. This entire week, should be mostly sugar free. I do recommend a natural calorie free sweetener, like stevia, if you have a bit of a sweat tooth, and don't like it plan. No other artificial sweeteners are allowed as they all have negative effects on the body. I will admit when I did this I did have a few diet pops, with no negative effect on my weight loss, but I was taking a risk. I've been told that most artificial sweeteners can actually increase your appetite.

    • profile image

      Kayla 2 years ago

      is it unsweet tea that you're supposed to drink?

    • notahusker profile image
      Author

      notahusker 2 years ago from Kansas

      Veggies can be eaten raw or steamed, but do not boil. Boiling causes them to lose beneficial nutrients. I like to have both raw and steamed daily, to create variety, but I have to admit I like to steam them, and add great no calorie seasoning.

    • profile image

      Let 2 years ago

      are the veggies raw or cooked?

    • profile image

      JK 4 years ago

      very informative. I'll try it. I have 20 pounds to lose. Thanks for sharing

    • Pinkchic18 profile image

      Sarah Carlsley 4 years ago from Minnesota

      Very helpful! I enjoy seeing what options are out there for adding to my healthy meals.

    • profile image

      Smeagol 5 years ago

      Let's see what happen, am planing do the diet tomorrow I hope I can lose few more pounds by next weekend.

    • notahusker profile image
      Author

      notahusker 7 years ago from Kansas

      I only had ~15 pound to get to my BMI of 20, so I just did the 14 day plan, but I did it with a friend of mine (we'd eat lunch together) who had 100 pounds to lose. She was ecstatic when she was 40 pounds lighter in 40 days and enjoyed her month off of the diet as a treat to herself in doing so great. Today she is 80 pounds lighter and decided that she is not planning the next round, because she is so much happier, and wants to enjoy the weight she is today, rather than always wanting less.