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Menu to Lose 14 Pounds in Two Weeks

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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.”

menu-to-lose-14-pounds-in-two-weeks

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

menu-to-lose-14-pounds-in-two-weeks

Your First 6 Days Pre-Planned List

MealDay 1QtyCal.TotalDay 2QtyCal.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

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2010 notahusker

Comments

DaveMo on May 25, 2019:

Just wondering suggested seasonings if any? And are sparkling waters or seltzer’s accepted with drinks? I’m following this for 14 days for my gastric sleeve surgery. My insurance requires a 14lb weight drop prior to surgery

Sandra on November 15, 2018:

Where are the eggs? I can't live without them!

Azucena Macedo on August 30, 2018:

Can i exercise on this diet??

Hannah on March 25, 2018:

HI, I have done my research and this is brilliant! i have exactly 14 pounds to lose to have a healthy BMI. i am a very achieve person but my diet is absolutely appalling, i will comment after my 2 weeks

Wondering on January 20, 2018:

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 (author) from Kansas on December 11, 2017:

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

Toyatee1 on October 19, 2017:

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

ga peaaches on July 27, 2017:

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

Matty Navarro from New Jersey on May 18, 2017:

Thanks for sharing.

Serenity on March 30, 2017:

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

notahusker (author) from Kansas on January 06, 2017:

I use those no oil needed cooking pans.

shraddha on December 12, 2016:

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

judi on November 19, 2016:

I cannot get it to print....

April on April 22, 2016:

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 (author) from Kansas on October 12, 2015:

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.

Christina on October 12, 2015:

How do I print the shopping list and menu?

notahusker (author) from Kansas on September 23, 2015:

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.

Showil on September 23, 2015:

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

notahusker (author) from Kansas on September 14, 2015:

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

linett on August 31, 2015:

how Long Do I Exercise

notahusker (author) from Kansas on May 04, 2015:

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.

Kayla on May 04, 2015:

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

notahusker (author) from Kansas on March 22, 2015:

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.

Let on March 22, 2015:

are the veggies raw or cooked?

JK on May 29, 2013:

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

Sarah Carlsley from Minnesota on March 05, 2013:

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

Smeagol on May 18, 2012:

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

notahusker (author) from Kansas on December 13, 2010:

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.

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