2 Week Diet Plan – When, What, How?

Most people will get stuck in the feeling of dread of going on a diet for months on end before they actually begin one. It can be a real self-fulfilling prophecy if you engage in this kind of end-game thinking. But there’s no reason to sit around worrying about what’s going to happen and how you’re going to feel when you start your new diet. You can easily get good results in just about two weeks’ time. I’m going to show you how to do it! Bear in mind that this two week period will require some hefty food restrictions and exercise but if you’re willing to go through the program, you will certainly see good results.

What Should You Eat?

As always when you are trying to lose weight, you should be consuming only low calorie foods that are very high in nutrients. This is the ultimate secret for long-term weight loss that you will be able to keep off for many years to come. However, that secret is even more important when it comes to using this diet.  For these two weeks you want the most bang for your buck and will be eating whole grains, lean proteins, and plenty of healthy fat.

One of the most important things to remember is that you should only include whole foods. This means NO processed foods at ALL. There are certainly plenty of people that look at an apple as having the same nutritional value as a glass of apple juice. The truth is that this is very far from the truth and you truly miss out on lots of vitamins and nutrients by not taking in foods whole. That same concept applies to most foods. The more processed a food is, the less nutrients you will be getting. This is one of the main reasons why fast food is so bad for you.

When To Eat


Timing your eating during this period is equally as important. First of all, you should make sure that you eat breakfast every single day. Saying that it is the most important meal of the day is not understatement! Your body is using energy throughout the night, whether it has food to supply that energy or not. Ideally, breakfast should be eaten within an hour of waking. Some people like to exercise before they eat their breakfast. As for me, I like to take my morning walk before I sit down to my  breakfast. Whatever your preference is, it doesn’t matter. Just make sure you eat a good, healthy breakfast with protein.

Most people say that they aren’t hungry in the morning, but that is because their metabolism is not properly maintained. Even if you don’t want to eat breakfast every day forever, stick to it for these two weeks.

At midday, lunch should be your biggest meal. Your body is awake and using energy now, so you need to take in plenty of nutrients. This will let your b

ody stay energetic and help you make it through the day. If you wake up and have breakfast at 8, lunch should be about 1pm. This will help spread your meals apart appropriately.

Dinner is going to be earlier than you would normally eat, but it will also be light. About 7pm is ideal for this. You want plenty of time for your food to digest before going to sleep or else you will find that you are unable to fall asleep or stay asleep.

The Meals

The meal plan for these two weeks involves about 1,200 calories a day. For most people, this is the ideal calorie level that won’t result in your body slowing weight loss. We’ll cover the available foods and offer a sample day that you can use to switch foods with.


  • Fruit: One cup frozen/canned/fresh – apples, grapes, cherries, blueberries, pomegranates – No Juice!
  • Vegetables: One and a Half cups raw/canned/cooked/frozen – Dark green veggies preferably
  • Grains: Four Ounces – Whole grain bread, muffin, pasta
  • Meat and Beans: Three Ounces – Chicken/fish/lean meat or Almonds/pumpkin seeds/walnuts
  • Oils: Four Teaspoons – Butter/Vegetable Oil/Olive Oil/Light Salad Dressing

Sample Meal Plan

  • 8 AM Breakfast: One Half cup of oatmeal, one up yogurt, one cup black coffee
  • 12:30 PM Lunch: Two ounces of chicken, one cup of whole grain rice, three quarters cup of broccoli
  • 7 PM Dinner: Six whole grain crackers, one cup of cottage cheese, one half ounce of nuts

This sample day can be used to create a plan for each day of your two week diet. The grains are interchangeable, along with the meats, fruits and vegetables. For example, sandwiches and more are possible by switching out rice for bread and broccoli for leafy vegetables with some fruit. The important thing is that you stick to the options listed for a two week period. At the end of that you will surely feel healthier, leaner, and better than you have in years.

Bonus Tips

Here are a few tips that will increase your success.

meal-planningFirst, plan your meals in advance. When you decide to do the two week diet, write down each meal for the diet and post it on the door of your fridge. This way you won’t have to think about your meals when it’s time to eat.

You should also be absolutely sure that you do not eat something that isn’t listed, even if it is just once! Take this as an opportunity to try new things as well. You might be surprised.

Only eat out if you can stick to the meal plan. Eating at home can help you improve your cooking skills, but it is also important to make sure that you stick to your diet.

Finally, keep your goal in mind and you can stay much more motivated. Don’t weigh yourself too often or you can lose hope, but stick to this plan for two weeks and you will surely see a dramatic loss of fat!

A two week diet might not seem like much, but it can turn out to be harder than it seems. If you have a very unhealthy lifestyle it can be incredibly hard to change your eating habits entirely for two weeks. The benefit of this, though, is that you will have conquered your addictions and can have a new healthy eating habit that can rest the rest of your life. You might not keep this kind of strict diet for years to come, but at the very least you will have jump-started your weight loss and created a taste for healthier options.

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