Diet & Weight Loss

How To Lose 16 Pounds In 2 Week


If you want to lose 16 pounds in two weeks, then you need to follow an effective plan.

The following meal plan provides 1250 calories per day. This diet is scientifically designed for healthy weight loss over the course of 2-weeks. Below is an overview of the basic dietary guidelines, outlining the daily amount of food that is allowed from each food group. You can mix and match food items throughout the day (being careful not to exceed your caloric goal) or you can simply follow one of three pre-designed menus below.

Dietary Guidelines
Fruit: 1 cup (1 cup is equivalent to: 1 cup of fresh/frozen/canned fruits, 1 cup fruit juices, ½ cup dried fruits)(Healthy options include: apples, pears, mangoes, grapes, cherries, raspberries, blueberries, strawberries, pomegranates)

Vegetables: 1.5 cups (½ cup is equivalent to: ½ cup of raw/cooked/frozen/canned veggies, ½ cup vegetable juice, 1 cup of leafy greens)(Vary your choices to include: dark green veggies, orange veggies, starchy veggies, dry beans and peas)

Grains: 4 ounces (1 ounce is equivalent to: 1 cup of cereal flakes, 1 slice bread, 1 small muffin, ½ cup cooked rice, 1 ounce dry pasta)(Choose whole grains whenever possible)

Meats and Beans: 3 ounces (1 ounce is equivalent to: 1 ounce lean meat/poultry/fish, 1 egg, ¼ cup cooked beans, 1 tablespoon peanut butter, ½ ounce nuts/seeds (almonds, walnuts, sunflower seeds, pumpkin seeds))

Milk: 2 cups (1 cup is equivalent to: 1 cup milk/yogurt/soy milk, 1½ ounces of cheese)(Choose low-fat or non-fat options whenever possible)

Oils: 4 teaspoons (1 teaspoon is equivalent to: 1 teaspoon butter, 1 teaspoon vegetable oil (olive oil is preferred), 1 teaspoon low- fat mayo, 2 teaspoons light salad dressing)

Menu #1
Breakfast (8am – 9am)
½ cup oatmeal
1 cup yogurt
black coffee or herbal tea

Lunch (11am – 1pm)
1 slice whole wheat bread (cut in half)
2 ounces tuna (in water only)
Tomato, cucumber, lettuce (equivalent to ¾ cup total)
1 teaspoon mayo + 1 teaspoon olive oil

Snack (3pm – 4pm)
1 cup of fresh fruit or 1 piece of fruit (apple, pear, plum, peach, etc)

Dinner (5pm – 7pm)
1 corn tortilla
½ cup black beans
½ cup salsa
1 ½ ounces cheese
½ cup shredded lettuce
½ cup cooked rice

Menu #2
Breakfast (8am – 9am)
Smoothie (blend together 1 cup berries + 1 cup soymilk and ice cubes)
1 slice of toast
1 teaspoon of butter

Lunch (11am – 1pm)
1 cup cooked grain (such as white rice, brown rice, wild rice, quinoa, millet, etc)
¾ cup vegetables (such as steamed broccoli, cauliflower, carrots, etc)
2 ounces of lean meat (roughly the size of ½ deck of playing cards)

Snack (3pm – 4pm)
1 egg or ½ ounce of nuts/seeds

Dinner (5pm – 7pm)
1½ cups of leafy greens (salad mix or steamed kale)
2 teaspoons light dressing
1½ ounces of cheese

Menu #3
Breakfast (8am – 9am)
1 cup high fiber cereal
½ cup milk/soy milk
1 banana

Lunch (11am – 1pm)
1 cup pasta
½ cup vegetables or ½ cup pasta sauce
2 teaspoons of olive oil
2 ounces of lean meat

Snack (3pm – 4pm)
1 cup raw carrot sticks/celery/green peppers

Dinner (5pm – 7pm)
6 crackers
1 cup low-fat cottage-cheese
½ ounce mixed nuts


Plan out your weekly meals in advance.

Drink 8 or more glasses of water per day. And drink at least one glass of water before every meal to help decrease appetite.

Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan.

Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 20 minutes for your brain to recognize that you’re full.

Cook for yourself at home and resist the urge of eating out.

Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

Brush your teeth after each meal so you won’t be tempted to snack.

Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating.

Keep your eye on the ultimate goal!


Activity LevelWarm UpExerciseCool DownTotal Time (minutes)Times Per Week
5 min.
Brisk-Walk 15 min.Slow-Walk or Stretch
5 min.
5 min.
Brisk-Walk/Jog 30 min.Slow-Walk or Stretch
5 min.
Activity LevelWarm UpExerciseCool DownTotal Time (minutes)Times Per Week
5 min.
Brisk-Walk 15 min.Slow-Walk or Stretch
5 min.
10 min.
45 min.
Jog 20 min/
Run 5 min./
Jog 20 min.
Slow-Walk or Stretch
5 min.

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