Guide
Calorie Deficit Meal Plan
You don't need a strict menu to lose weight. You need a handful of meals you like that fit your calories. Pick a breakfast, lunch, dinner and a couple of snacks from the lists below and you'll land close to your daily target, whether that's 1,500, 1,800 or 2,000 calories.
How to use this plan
- Find your daily target with the calorie deficit calculator.
- Choose one breakfast, one lunch, one dinner and two snacks from the lists below.
- Use the table at the end to see how to scale up to 1,800 or 2,000 calories.
Breakfasts (about 250–300 calories)
| Breakfast | Calories | Protein |
|---|---|---|
| ¾ cup (170 g) non-fat Greek yogurt, ½ cup berries, ¼ cup granola | ≈ 270 | ≈ 20 g |
| 2 eggs, 1 slice whole-grain toast, sliced tomato | ≈ 240 | ≈ 16 g |
| Overnight oats: ½ cup (40 g) oats, ¾ cup skim milk, ½ banana | ≈ 270 | ≈ 12 g |
Lunches (about 380–450 calories)
| Lunch | Calories | Protein |
|---|---|---|
| Chicken salad wrap: 8-inch tortilla, 3 oz (85 g) chicken, salad, 1 tbsp light dressing, plus a piece of fruit | ≈ 400 | ≈ 30 g |
| Tuna sandwich on whole-grain bread with light mayo, carrot sticks and an apple | ≈ 450 | ≈ 32 g |
| 2 cups lentil or bean soup with a slice of bread | ≈ 380 | ≈ 20 g |
Dinners (about 480–580 calories)
| Dinner | Calories | Protein |
|---|---|---|
| 5 oz (140 g) salmon, ¾ cup rice, a big serving of broccoli | ≈ 500 | ≈ 35 g |
| Chicken stir-fry: 5 oz chicken, mixed vegetables, 1 tbsp oil, ¾ cup rice | ≈ 580 | ≈ 45 g |
| Bean and lean beef chili, 1½ cups, with a side salad | ≈ 480 | ≈ 30 g |
Snacks (about 100–200 calories)
| Snack | Calories |
|---|---|
| Apple with 1 tbsp peanut butter | ≈ 190 |
| 1 oz (28 g) almonds, a small handful | ≈ 165 |
| Scoop of protein powder mixed with water | ≈ 120 |
| Cheese stick and carrot sticks | ≈ 110 |
| 3 cups air-popped popcorn | ≈ 95 |
Approximate values based on USDA FoodData Central. Brands, portions and cooking oil change the numbers, so weigh things when you can.
Scaling to your calorie target
| Daily target | What to eat |
|---|---|
| About 1,500 | 1 breakfast + 1 lunch + 1 dinner + 2 snacks |
| About 1,800 | The same, plus an extra ½ cup of rice or a slice of bread at dinner and a glass of milk |
| About 2,000 | Three snacks, a bigger dinner (an extra 2 oz of protein and ½ cup of carbs) and a glass of milk |
If you need a different number, build your own meal in the recipe macro calculator and swap it in.
Tips that make the plan work
- Cook protein in batches. Grill a tray of chicken or cook a pot of chili on Sunday and you've got lunches for days.
- Measure oil. One tablespoon is about 120 calories. A spray or a measured teaspoon saves a lot.
- Fill up on vegetables first. They take up space on the plate and in your stomach for very few calories.
- Plan your treat. Leave 150 to 200 calories a day, or a few hundred at the weekend, for something you enjoy.
Common questions
What should I eat in a calorie deficit?
Build meals around a protein (chicken, fish, eggs, Greek yogurt, beans), plenty of vegetables, a moderate portion of carbs like rice, potatoes or whole-grain bread, and a little fat. These foods keep you full on fewer calories.
Is 1,500 calories a day a good deficit?
For many women and smaller men it's a moderate deficit. For taller or very active people it can be too low. Check it against your own maintenance number with the calorie deficit calculator.
Can I eat the same meals every day?
Yes, and many people find it easier. Just rotate your vegetables and fruit now and then so you get a good range of nutrients.
Do I have to cook to stay in a deficit?
No, but it helps. Cooking lets you control oil and portions. When eating out, pick grilled options, ask for sauces on the side and check menu calories where they're shown.
This article is general information, not medical advice. If you have a health condition, are pregnant or take regular medication, check with your doctor before changing how you eat.