14 Days Calorie
Deficit
engel digital products
engellalalee@gmail.com
“ONE DAY AT A TIME, ONE MEAL AT A TIME.”
ANGEL PLAN
Table of
Contents
Day 1: Reset & Refocus
Day 2: Fuel with Balance
Day 3: Keep it Colorful
Day 4: Light & Lean
Day 5: Simple Swaps
Day 6: Weekend Warrior
Day 7: One Week Done!
Day 8: Go Green
Day 9: Low Calorie Wins
Day 10: Ten days strong
Day 11: Sweet but Smart
Day 12: Smoothy for Healthy
Day 13: Unlucky for Junk
Day 14: 2 Weeks of Discipline
ENGELLLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 1: Reset &
Refocus
CALORIE GOAL : 1250 KCAL
Meal Plan:
Breakfast: Oatmeal with banana slices & chia seeds (300 kcal)
Lunch: Grilled chicken salad with olive oil dressing (450 kcal)
Dinner: Baked salmon with steamed broccoli & brown rice (600 kcal)
Pro Tip: Start your challenge with a full glass of water before every meal to
boost digestion and reduce hunger.
Activity Suggestion: 20-minute brisk walk
Hydration Reminder: Drink 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 2: Fuel with
Balance
CALORIE GOAL : 1200 KCAL
Meal Plan:
Breakfast: Greek yogurt with honey and berries
Lunch: Chicken breast with sweet potato and green beans
Dinner: Zucchini noodles with tomato and lean turkey sauce
Pro Tip: Include protein in every meal to stay full longer.
Activity: Walk around the house during breaks
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 3: Keep it
Colorful
CALORIE GOAL : 1280 KCAL
Meal Plan:
Breakfast: Scrambled eggs with whole wheat toast
Lunch: Grilled chicken salad with olive oil dressing
Dinner: Vegetable stir-fry with tofu and garlic soy sauce
Pro Tip: Try mindful eating: chew slowly and enjoy every bite.
Activity: 10-minute dance workout
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 4: Light &
Lean
CALORIE GOAL : 1250 KCAL
Meal Plan:
Breakfast: Boiled eggs with cucumber slices and whole wheat crackers
Lunch: Chicken breast with sweet potato and green beans
Dinner: Baked salmon with steamed broccoli & brown rice
Pro Tip: Avoid sugary drinks—stick to water, tea, or black coffee.
Activity: Short bike ride
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 5: Simple
Swaps
CALORIE GOAL : 1250 KCAL
Meal Plan:
Breakfast: Scrambled eggs with whole wheat toast
Lunch: Chicken breast with sweet potato and green beans
Dinner: Chicken and vegetable kebabs with couscous
Pro Tip: Drink a full glass of water before meals to reduce hunger.
Activity: 15-minute stretching routine
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 6 – Weekend
Warrior
CALORIE GOAL : 1100 KCAL
Meal Plan:
Breakfast: Smoothie with spinach, banana, and almond milk
Lunch: Grilled chicken salad with olive oil dressing
Dinner: Grilled tilapia with cauliflower mash
Pro Tip: Plan your meals ahead to avoid last-minute unhealthy choices.
Activity: Short bike ride
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 7 – One Week
Done!
CALORIE GOAL : 1220 KCAL
Breakfast: Greek yogurt with honey and berries
Lunch: Tuna wrap with lettuce and light mayo
Dinner: Beef strips with mushrooms and asparagus
Pro Tip: Use smaller plates to help with portion control.
Activity: Walk around the house during breaks
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 8 – Go
Green
CALORIE GOAL : 1220 KCAL
Breakfast: Scrambled eggs with whole wheat toast
Lunch: Tuna wrap with lettuce and light mayo
Dinner: Baked salmon with steamed broccoli & brown rice
Pro Tip: Drink water before meals to reduce hunger.
Activity: 15-minute stretching
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
INTRODUCTION
Day 9 – Low-Calorie
Wins
CALORIE GOAL : 1140 KCAL
Breakfast: Protein shake with oats and banana
Lunch: Turkey lettuce wraps with tomato and mustard
Dinner: Stir-fried tofu with bell peppers and zucchini
Pro Tip: Avoid liquid calories—skip sugary drinks.
Activity: 20-minute walk
Hydration Reminder: Keep that water bottle near!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 10 – Ten Days
Strong
CALORIE GOAL : 1100 KCAL
Breakfast: Boiled eggs and cucumber slices
Lunch: Chicken breast with mixed greens and vinaigrette
Dinner: Vegetable soup with whole wheat toast
Pro Tip: Celebrate non-scale victories too—like energy!
Activity: Try a 10-minute ab workout
Hydration Reminder: Add lemon for flavor in water.
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 11 – Sweet but
Smart
CALORIE GOAL : 1210 KCAL
Breakfast: Oatmeal with sliced strawberries
Lunch: Tuna salad with olive oil and vinegar
Dinner: Grilled pork chops with sautéed spinach
Pro Tip: Choose fruit to satisfy sweet cravings.
Activity: Dance to 3 of your favorite songs!
Hydration Reminder: Water before and after every meal.
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 12 – Smoothy
for Healthy
CALORIE GOAL : 1210 KCAL
Meal Plan
Breakfast: Smoothie with spinach, banana, and almond milk
Lunch: Tuna salad with olive oil and vinegar
Dinner: Grilled tilapia with cauliflower mash
Pro Tip: Plan your meals ahead to avoid last-minute unhealthy choices.
Activity: Short bike ride
Hydration Reminder: Drink at least 8–10 glasses of water today!
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 13 – Unlucky for
Junk
CALORIE GOAL : 1100 KCAL
Meal Plan
Breakfast: 2 boiled eggs, 1 banana
Lunch: Baked fish with green beans
Dinner: Chicken soup with carrots and celery
Pro Tip: Craving junk? Chew sugar-free gum.
Activity: Do 3 sets of 10 squats
Hydration Reminder: Water first, snack later.
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Day 14 – Two Weeks
of Discipline
CALORIE GOAL : 1120 KCAL
Meal Plan
Breakfast: Smoothie with mango, spinach, and almond milk
• Lunch: Beef and cabbage stir-fry
• Dinner: Zucchini noodles with pesto and grilled chicken
• Pro Tip: Your palate is adjusting—keep going!
• Activity: Try 10–15 minutes of yoga
• Hydration Reminder: Refill your bottle often.
You can do it!!!
ENGELLALALEE@GMAIL.COM
SIMPLE, HEALTHY MEAL PLANS TO REACH YOUR GOALS
ANGEL PLAN
Congratulations!
You’ve just completed the 14-Day Calorie Deficit Challenge—a journey of
mindful eating, consistency, and healthier choices. Whether your goal was to
lose weight, gain energy, or simply take control of your nutrition, you’ve
taken a powerful step toward your wellness goals.
Here’s what you’ve accomplished:
Built sustainable meal habits
Learned to make better food choices
Practiced portion control
Stayed committed for two full weeks!
What’s next?
Repeat the challenge with your own meal tweaks
Transition into maintenance or extend to a 30-day plan
Combine it with regular exercise for even better results
Most importantly—celebrate your discipline!
Remember: progress is not perfection. One choice at a time, you’re becoming
the healthiest version of yourself.
Stay proud. Stay consistent. And keep going!
You did it!!!
ENGELLALALEE@GMAIL.COM
