Weight Loss Coach and Owner at 9 To 5 Nutrition

Joe is an online weight loss coach, certified nutritionist and qualified personal trainer who helps busy, lawyers, marketers and accountants lose weight and keep it off forever.

He specialises in working with people that have busy lives and don't necessarily have time to exercise and cook complex nutritious meals. Having had a 9-5 desk-job, Joe understands the struggles of juggling a hectic life with trying to maintain a good physique.

Joe has helped over 100 professionals lose weight and feel better about themselves using simple, repeatable daily habits and an easy-to-use spreadsheet to track everything.

Joe has also been quoted on several respected sites including Nike, Live Science and Health.com.

While Joe mainly works online these days, he also offers 1-2-1 personal training sessions across Sussex and Surrey.

If you want to know more, check out the about page, or get in touch

🔍 Step 1: Find Your Calorie Deficit

Before you even think about following a meal plan, you need to know what your calorie deficit actually is.

To get an estimate,you can use my free calorie deficit calculator below.

Go on, no time like the present…

Got deficit?

Great, go ahead and select one of the meal plans below.

I have a 1,200, 1,500, 1,800 and 2,000-calorie meal plan so there should be something that suits your particular calorie needs. If not get in touch with me and I can create something suited to you.

🍽 Step 2: Select Your Meal Plan

Simply select the meal plan that’s right for you from the list below.

A few points to be aware of before you get going;

For each meal plan, the calories are not exactly the same on each day; for example, on the 1,500 plan, some days might be 1,400 calories while other days might be 1,600. Don’t worry this is intentional and zig-zagging your calorie sin this way can be beneficial as some days you’ll simply be more hungry than others – you don’t have to eat EXACTLY the same amount of calories each day, as long as the calories average out over the week to roughly the right amount

Protein in all these meal plans is relatively low. If your main goal is to build muscle then you may want to increase the amount of protein you eat each day, this can be done by adding protein shakes, bars, or simply eating more meat fish, and dairy. For muscle growth, you should be looking at roughly 1.2 grams of protein per Kg of bodyweight

You’ll notice the foods in each meal plan are quite similar; this is intentional – the best foods to eat in a calorie deficit are generally high-fibre, high-protein, low-fat foods so you’ll notice a lot of lean protein, veg, fruit, beans and whole grains are included

Drinks can contain calories as well, so be aware of this. Try to stick to calorie-free drinks like water, black tea and coffee, and sugar-free zero-calorie fizzy drinks like Diet Coke and Fanta Zero

7-Day 1200 Calorie Meal Plan

Day 1:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with spinach and cherry tomatoes	2 large eggs, 100g spinach, 50g cherry tomatoes	250	14
Lunch	Greek salad with chickpeas	100g mixed greens, 50g cucumber, 50g cherry tomatoes, 50g red onion, 50g feta cheese, 50g black olives, 50g chickpeas, 30g light dressing	300	12
Snack	Carrot sticks with hummus	100g carrot sticks, 50g hummus	150	5
Dinner	Grilled chicken breast with roasted vegetables	100g grilled chicken breast, 150g mixed roasted vegetables (bell peppers, zucchini, eggplant), 10g olive oil	400	25
Total			1100	56

Day 2:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Overnight oats with almond milk and berries	50g oats, 150ml almond milk, 50g mixed berries	250	8
Lunch	Chickpea salad with mixed greens, cucumber, and lemon dressing	100g mixed greens, 50g cucumber, 50g cherry tomatoes, 50g red onion, 50g chickpeas, 30g lemon dressing	250	10
Snack	Greek yogurt with almonds	150g Greek yogurt, 20g almonds	200	12
Dinner	Baked cod with steamed broccoli and quinoa	100g cod fillet, 150g steamed broccoli, 100g cooked quinoa	500	30
Total			1200	60

Day 3:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Avocado toast with poached egg	1 slice whole grain bread, 50g avocado, 1 poached egg	250	10
Lunch	Lentil soup with side salad	250g lentil soup, 100g mixed greens, 50g cucumber, 30g light dressing	300	10
Snack	Apple slices with peanut butter	150g apple slices, 20g peanut butter	200	5
Dinner	Grilled tofu with stir-fried vegetables and brown rice	150g tofu, 150g mixed stir-fried vegetables, 100g cooked brown rice	450	20
Total			1200	45

Day 4:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Greek yogurt with granola and berries	150g Greek yogurt, 30g granola, 50g mixed berries	250	12
Lunch	Caprese salad with whole grain bread	100g cherry tomatoes, 50g mozzarella cheese, 5g fresh basil, 10g balsamic glaze, 1 slice whole grain bread	300	15
Snack	Carrot sticks with hummus	100g carrot sticks, 50g hummus	150	5
Dinner	Grilled chicken breast with roasted sweet potatoes and steamed vegetables	100g grilled chicken breast, 150g roasted sweet potatoes, 150g steamed mixed vegetables	500	25
Total			1200	57

Day 5:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with spinach and bell peppers	2 large eggs, 100g spinach, 50g bell peppers	250	14
Lunch	Quinoa salad with mixed vegetables and feta cheese	100g cooked quinoa, 50g cucumber, 50g cherry tomatoes, 50g red onion, 50g mixed bell peppers, 50g feta cheese, 30g light dressing	300	12
Snack	Greek yogurt with almonds	150g Greek yogurt, 20g almonds	200	12
Dinner	Baked salmon with steamed asparagus and cauliflower rice	100g salmon, 150g steamed asparagus, 150g cauliflower rice	500	30
Total			1250	68

Day 6:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Overnight oats with almond milk and peanut butter	50g oats, 150ml almond milk, 10g peanut butter	250	9
Lunch	Chickpea and vegetable stir-fry	100g cooked chickpeas, 100g mixed stir-fried vegetables, 10g olive oil	300	10
Snack	Apple slices with peanut butter	150g apple slices, 20g peanut butter	200	5
Dinner	Grilled chicken breast with roasted vegetables and quinoa	100g grilled chicken breast, 150g roasted mixed vegetables, 100g cooked quinoa	450	25
Total			1200	49

Day 7:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Greek yogurt with granola and berries	150g Greek yogurt, 30g granola, 50g mixed berries	250	12
Lunch	Mixed greens salad with tofu and balsamic dressing	100g mixed greens, 100g tofu, 50g cucumber, 50g cherry tomatoes, 30g balsamic dressing	300	15
Snack	Carrot sticks with hummus	100g carrot sticks, 50g hummus	150	5
Dinner	Baked cod with roasted sweet potatoes and steamed broccoli	100g cod fillet, 150g roasted sweet potatoes, 150g steamed broccoli	500	30
Total			1200	62

7-Day 1500 Calories Meal Plan

Day 1:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Spinach and mushroom omelette with whole wheat toast	2 large eggs, 100g spinach, 50g mushrooms, 2 slices whole wheat toast	350	20
Lunch	Grilled chicken Caesar salad with light dressing	120g grilled chicken breast, 200g romaine lettuce, 25g croutons, 30g light Caesar dressing	400	35
Snack	Greek yogurt with berries and almonds	200g non-fat Greek yogurt, 75g mixed berries, 15g almonds	200	20
Dinner	Baked salmon with quinoa, roasted vegetables, and a side salad	120g salmon, 100g cooked quinoa, 200g mixed roasted vegetables, 100g mixed greens, 30g light dressing	550	35
Total			1500	110

Day 2:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Overnight oats with almond milk, banana, and chia seeds	50g oats, 240ml almond milk, 75g banana, 15g chia seeds	300	10
Lunch	Turkey and avocado wrap with mixed greens	120g turkey breast, 1 whole wheat tortilla, 50g avocado, 40g mixed greens	400	30
Snack	Carrot sticks with hummus	150g carrot sticks, 30g hummus	100	4
Dinner	Grilled tofu with brown rice, steamed broccoli, and stir-fried vegetables	120g tofu, 100g cooked brown rice, 100g steamed broccoli, 100g stir-fried vegetables	550	30
Total			1350	74

Day 3:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Greek yogurt with granola, mixed berries, and honey	240g non-fat Greek yogurt, 30g granola, 75g mixed berries, 5g honey	350	18
Lunch	Lentil soup with side salad and light vinaigrette dressing	240g lentil soup, side salad with 100g mixed greens, 50g cucumber, 100g cherry tomatoes, 30g light vinaigrette dressing	400	15
Snack	Apple slices with almond butter	200g apple, 30g almond butter	200	6
Dinner	Baked chicken breast with roasted sweet potatoes, green beans, and a side salad	120g chicken breast, 150g roasted sweet potatoes, 150g roasted green beans, 200g mixed greens, 30g light dressing	550	35
Total			1500	79

Day 4:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with mixed vegetables and whole grain toast	2 large eggs, 150g mixed vegetables, 2 slices whole grain toast	400	20
Lunch	Quinoa and black bean salad with mixed vegetables and lime vinaigrette dressing	120g cooked quinoa, 120g black beans, mixed vegetables, 30g lime vinaigrette dressing	400	14
Snack	Cottage cheese with pineapple chunks	150g low-fat cottage cheese, 150g pineapple chunks	120	14
Dinner	Baked cod with quinoa, roasted vegetables, and steamed asparagus	120g cod, 120g cooked quinoa, 200g mixed roasted vegetables, 200g steamed asparagus	550	30
Total			1470	78

Day 5:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Veggie scramble with tofu, bell peppers, and whole wheat toast	120g tofu, 150g bell peppers, 60g onions, 2 slices whole wheat toast	400	25
Lunch	Grilled chicken breast with mixed greens, cherry tomatoes, feta cheese, and balsamic dressing	120g grilled chicken breast, 300g mixed greens, cherry tomatoes, 30g crumbled feta cheese, 30g balsamic dressing	450	35
Snack	Mixed nuts	30g mixed nuts	200	5
Dinner	Baked tofu with brown rice, stir-fried vegetables, and edamame	120g tofu, 120g cooked brown rice, 200g stir-fried vegetables, 100g edamame	550	30
Total			1600	95

Day 6:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Protein smoothie with almond milk, banana, spinach, and protein powder	240ml almond milk, 75g banana, 150g spinach, 1 scoop protein powder	300	25
Lunch	Quinoa and roasted vegetable salad with feta cheese and balsamic vinaigrette	120g cooked quinoa, 200g roasted vegetables, 30g crumbled feta cheese, 30g balsamic vinaigrette dressing	400	12
Snack	Celery sticks with peanut butter	100g celery stalks, 30g peanut butter	150	5
Dinner	Grilled flank steak with sweet potato fries, steamed green beans, and a side salad	170g flank steak, 150g sweet potato, 200g sweet potato fries, 200g steamed green beans, 400g mixed greens, 30g light dressing	650	40
Total			1500	82

Day 7:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with smoked salmon and whole grain toast	2 large eggs, 60g smoked salmon, 2 slices whole grain toast	350	20
Lunch	Chickpea salad with mixed greens, cucumber, cherry tomatoes, and lemon tahini dressing	200g chickpeas, 300g mixed greens, cucumber, cherry tomatoes, 30g lemon tahini dressing	400	15
Snack	Protein bar	1 protein bar (varies)	200	20
Dinner	Baked chicken thigh with quinoa, roasted vegetables, and steamed broccoli	120g chicken thigh, 120g cooked quinoa, 200g mixed roasted vegetables, 200g steamed broccoli	550	30
Total			1500	85

7-Day 1800 Calorie Meal Plan

Day 1:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with spinach, mushrooms, and whole grain toast	3 large eggs, 150g spinach, 100g mushrooms, 2 slices whole grain toast	400	25
Lunch	Grilled chicken breast with quinoa, mixed vegetables, and avocado	150g grilled chicken breast, 150g cooked quinoa, 200g mixed vegetables, 50g avocado	500	40
Snack	Greek yogurt with berries and almonds	200g Greek yogurt, 100g mixed berries, 30g almonds	300	20
Dinner	Baked salmon with sweet potato, steamed broccoli, and a side salad	150g salmon, 150g sweet potato, 200g steamed broccoli, 100g mixed greens, 30g light dressing	600	35
Total			1800	120

Day 2:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Overnight oats with almond milk, berries, and chia seeds	50g oats, 240ml almond milk, 100g mixed berries, 15g chia seeds	400	15
Lunch	Turkey and avocado wrap with mixed greens	150g turkey breast, 1 whole wheat tortilla, 100g avocado, 50g mixed greens	500	35
Snack	Carrot sticks with hummus	150g carrot sticks, 50g hummus	150	5
Dinner	Grilled tofu with brown rice, stir-fried vegetables, and edamame	200g tofu, 150g cooked brown rice, 200g stir-fried vegetables, 100g edamame	600	35
Total			1650	90

Day 3:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Greek yogurt with granola, mixed berries, and honey	240g Greek yogurt, 40g granola, 100g mixed berries, 10g honey	450	25
Lunch	Lentil soup with whole wheat bread and side salad	300g lentil soup, 2 slices whole wheat bread, side salad with 100g mixed greens, 50g cucumber, 100g cherry tomatoes, 30g light dressing	500	20
Snack	Apple slices with peanut butter	200g apple slices, 30g peanut butter	250	7
Dinner	Baked chicken thigh with quinoa, roasted vegetables, and steamed asparagus	150g chicken thigh, 150g cooked quinoa, 200g mixed roasted vegetables, 150g steamed asparagus	600	40
Total			1800	92

Day 4:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Vegetable omelette with feta cheese and whole grain toast	3 large eggs, 150g mixed vegetables, 30g feta cheese, 2 slices whole grain toast	400	25
Lunch	Grilled shrimp salad with mixed greens, cherry tomatoes, cucumbers, and balsamic dressing	150g grilled shrimp, 300g mixed greens, 100g cherry tomatoes, 100g cucumbers, 30g balsamic dressing	500	35
Snack	Protein shake with almond milk, banana, and protein powder	240ml almond milk, 1 medium banana, 1 scoop protein powder	300	25
Dinner	Beef stir-fry with brown rice and broccoli	150g beef sirloin, 150g cooked brown rice, 200g broccoli, stir-fry sauce (calories may vary)	600	35
Total			1800	120

Day 5:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Veggie scramble with tofu, bell peppers, and whole wheat toast	150g tofu, 150g bell peppers, 60g onions, 2 slices whole wheat toast	400	25
Lunch	Grilled chicken breast with mixed greens, cherry tomatoes, feta cheese, and balsamic dressing	150g grilled chicken breast, 300g mixed greens, 100g cherry tomatoes, 30g crumbled feta cheese, 30g balsamic dressing	500	35
Snack	Mixed nuts	30g mixed nuts	200	5
Dinner	Baked tofu with brown rice, stir-fried vegetables, and edamame	150g tofu, 150g cooked brown rice, 200g stir-fried vegetables, 100g edamame	600	35
Total			1700	100

Day 6:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Protein smoothie with almond milk, banana, spinach, and protein powder	240ml almond milk, 75g banana, 150g spinach, 1 scoop protein powder	300	25
Lunch	Quinoa and roasted vegetable salad with feta cheese and balsamic vinaigrette	150g cooked quinoa, 200g roasted vegetables, 30g crumbled feta cheese, 30g balsamic vinaigrette dressing	400	12
Snack	Celery sticks with peanut butter	100g celery stalks, 30g peanut butter	150	5
Dinner	Grilled flank steak with sweet potato fries, steamed green beans, and a side salad	170g flank steak, 150g sweet potato, 200g sweet potato fries, 200g steamed green beans, 400g mixed greens, 30g light dressing	650	40
Total			1500	82

Day 7:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with avocado, tomatoes, and whole grain toast	3 large eggs, 100g avocado, 100g cherry tomatoes, 2 slices whole grain toast	400	20
Lunch	Chickpea salad with mixed greens, cucumber, cherry tomatoes, and lemon tahini dressing	200g chickpeas, 300g mixed greens, 100g cucumber, 100g cherry tomatoes, 30g lemon tahini dressing	500	20
Snack	Greek yogurt with berries and almonds	200g Greek yogurt, 100g mixed berries, 30g almonds	300	20
Dinner	Baked chicken thigh with quinoa, roasted vegetables, and steamed broccoli	120g chicken thigh, 120g cooked quinoa, 200g mixed roasted vegetables, 200g steamed broccoli	550	30
Total			1750	90

7-Day 2,000 Calorie Meal Plan

Day 1:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Scrambled eggs with spinach, mushrooms, and whole grain toast	3 large eggs, 150g spinach, 100g mushrooms, 2 slices whole grain toast	400	20
Lunch	Grilled chicken breast with quinoa, mixed vegetables, and avocado	150g grilled chicken breast, 150g cooked quinoa, 200g mixed vegetables, 50g avocado	550	40
Snack	Greek yogurt with berries and almonds	150g Greek yogurt, 75g mixed berries, 20g almonds	300	15
Dinner	Baked salmon with sweet potato, roasted Brussels sprouts, and a side salad	150g salmon, 150g sweet potato, 200g roasted Brussels sprouts, 100g mixed greens, 30g light dressing	750	30
Total			2000	105

Day 2:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Overnight oats with almond milk, berries, and chia seeds	60g oats, 200ml almond milk, 100g mixed berries, 15g chia seeds	400	10
Lunch	Turkey and avocado wrap with mixed greens	100g turkey breast, 1 whole wheat tortilla, 100g avocado, 50g mixed greens	400	30
Snack	Carrot sticks with hummus	100g carrot sticks, 50g hummus	150	5
Dinner	Grilled tofu with brown rice, stir-fried vegetables, and edamame	150g tofu, 150g cooked brown rice, 200g stir-fried vegetables, 100g edamame	750	30
Total			1700	75

Day 3:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Greek yogurt with granola, mixed berries, and honey	200g Greek yogurt, 40g granola, 100g mixed berries, 10g honey	400	20
Lunch	Lentil soup with whole wheat bread and side salad	300g lentil soup, 2 slices whole wheat bread, side salad with 100g mixed greens, 50g cucumber, 100g cherry tomatoes, 30g light dressing	550	20
Snack	Apple slices with peanut butter	150g apple slices, 20g peanut butter	200	5
Dinner	Baked chicken thigh with quinoa, roasted vegetables, and steamed asparagus	100g chicken thigh, 100g cooked quinoa, 150g mixed roasted vegetables, 100g steamed asparagus	750	25
Total			1900	70

Day 4:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Veggie omelette with whole grain toast	3 large eggs, 100g mixed vegetables (spinach, bell peppers, mushrooms), 2 slices whole grain toast	400	20
Lunch	Chickpea salad with mixed greens, cucumber, cherry tomatoes, and lemon tahini dressing	200g chickpeas, 300g mixed greens, 100g cucumber, 100g cherry tomatoes, 30g lemon tahini dressing	500	20
Snack	Greek yogurt with mango and almonds	150g Greek yogurt, 100g mango, 20g almonds	300	15
Dinner	Grilled salmon with quinoa, roasted vegetables, and steamed broccoli	150g salmon, 150g cooked quinoa, 200g roasted vegetables, 150g steamed broccoli	750	30
Total			1950	85

Day 4:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Avocado toast with poached eggs and cherry tomatoes	2 slices whole grain toast, 100g avocado, 2 poached eggs, 100g cherry tomatoes	400	20
Lunch	Quinoa and black bean salad with mixed greens and avocado	150g cooked quinoa, 150g black beans, 100g mixed greens, 50g avocado	550	25
Snack	Greek yogurt with mango and almonds	150g Greek yogurt, 100g mango, 20g almonds	300	15
Dinner	Grilled chicken breast with sweet potato, steamed broccoli, and a side salad	150g grilled chicken breast, 150g sweet potato, 200g steamed broccoli, 100g mixed greens, 30g light dressing	750	35
Total			2000	95

Day 6:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Overnight oats with almond milk, banana, and peanut butter	60g oats, 200ml almond milk, 1 medium banana, 20g peanut butter	400	10
Lunch	Grilled chicken breast salad with mixed greens, tomatoes, cucumber, and balsamic dressing	150g grilled chicken breast, 200g mixed greens, 100g cherry tomatoes, 100g cucumber, 30g balsamic dressing	500	40
Snack	Carrot sticks with hummus	100g carrot sticks, 50g hummus	150	5
Dinner	Lentil curry with brown rice and steamed broccoli	200g cooked lentils, 150g cooked brown rice, 200g steamed broccoli	750	30
Total			1800	85

Day 7:

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Greek yogurt with granola, mixed berries, and honey	200g Greek yogurt, 40g granola, 100g mixed berries, 10g honey	400	20
Lunch	Quinoa and vegetable stir-fry with tofu	150g cooked quinoa, 150g mixed stir-fried vegetables, 150g tofu	550	25
Snack	Apple slices with peanut butter	150g apple slices, 20g peanut butter	200	5
Dinner	Baked salmon with roasted sweet potatoes, grilled asparagus, and a side salad	150g salmon, 150g roasted sweet potatoes, 150g grilled asparagus, 100g mixed greens, 30g light dressing	750	30
Total			1900	80

❓ FAQs

Is 1500 Calories Enough To Lose Weight?

Unfortunately, the answer to this question is ‘it depends

For some people, 1,500 will be enough to lose weight, for others it won’t.

In reality, eating 1,500 calories a day will be enough for the vast majority of people to lose weight.

The only people that may not be able to lose weight on this calorie figure are people that are already very light and inactive, for example, people that have sedentary desk jobs that don’t play any sports or do much intense exercise.

The only way to truly tell if 1,500 calories is enough for YOU to lose weight is to try eating 1,500 calories per day, track your weight daily and see if there’s movement in the right direction.

What is A Good Calorie Deficit Meal?

There is no ‘perfect’ calorie deficit meal, however there are certain calorie deficit foods that are ideal to help keep you full and minimise calorie intake.

These foods are generally;

High in fiber and water, i.e. fruits, vegetables and starchy carbs like beans, lentils potatoes and oats
High in lean protein, i.e. chicken, turkey, white fish, low-fat dairy
Low in fat i.e. little oil used for cooking

An example of a good calorie-deficit meal might be a grilled chicken breast with beans and steamed vegetables.

Can You Eat 2 Meals a Day in a Calorie Deficit?

Yes, you can eat as many or as few meals as you like each day to achieve a calorie deficit.

The number of times you eat per day is irrelevant, as long as you you are eating the right amount of calories over the day to achieve a deficit.

My recommendation however would be to opt for 3 meals and a snack as it’ll help keep you feeling throughout the day and mean you avoid extreme hunger and binging.

Can I Skip Dinner to Acheive a Calorie Deficit?

Yes.

If it helps you stick to a calorie deficit, you can avoid dinner.

Just be aware that this might not be a sustainable way to lose weight. Are you really going to avoid eating dinner for the rest of your life?

Probably not.

My advice is to diet in a way that you can see yourself doing for the rest of your life.

7-Day Calorie Deficit Meal Plans

🔍 Step 1: Find Your Calorie Deficit

🍽 Step 2: Select Your Meal Plan

7-Day 1200 Calorie Meal Plan

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 7:

7-Day 1500 Calories Meal Plan

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

7-Day 1800 Calorie Meal Plan

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

7-Day 2,000 Calorie Meal Plan

Day 1:

Day 2:

Day 3:

Day 4:

Day 4:

Day 6:

Day 7:

❓ FAQs

Is 1500 Calories Enough To Lose Weight?

What is A Good Calorie Deficit Meal?

Can You Eat 2 Meals a Day in a Calorie Deficit?

Can I Skip Dinner to Acheive a Calorie Deficit?

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