7-Day Calorie Deficit Meal Plans

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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
JOE JOHNSON

We all know by now that you need to be in a calorie deficit to lose weight.

But where the hell do you start?

What does calorie deficit even mean?

I know, you don’t care, which is why I’ve put together this 7-Day Calorie Deficit MealPlan, you can just copy these meals and that should get you started

But hold up… Before you get started, you need to know how many calories you need to eat to be in a calorie deficit.

🔍 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…

Step 1: Basic Information
years
Step 2: Activity Level
Step 3: Select your goal

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:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with spinach and cherry tomatoes2 large eggs, 100g spinach, 50g cherry tomatoes25014
LunchGreek salad with chickpeas100g mixed greens, 50g cucumber, 50g cherry tomatoes, 50g red onion, 50g feta cheese, 50g black olives, 50g chickpeas, 30g light dressing30012
SnackCarrot sticks with hummus100g carrot sticks, 50g hummus1505
DinnerGrilled chicken breast with roasted vegetables100g grilled chicken breast, 150g mixed roasted vegetables (bell peppers, zucchini, eggplant), 10g olive oil40025
Total110056

Day 2:

MealFoodAmountCaloriesProtein (g)
BreakfastOvernight oats with almond milk and berries50g oats, 150ml almond milk, 50g mixed berries2508
LunchChickpea salad with mixed greens, cucumber, and lemon dressing100g mixed greens, 50g cucumber, 50g cherry tomatoes, 50g red onion, 50g chickpeas, 30g lemon dressing25010
SnackGreek yogurt with almonds150g Greek yogurt, 20g almonds20012
DinnerBaked cod with steamed broccoli and quinoa100g cod fillet, 150g steamed broccoli, 100g cooked quinoa50030
Total120060

Day 3:

MealFoodAmountCaloriesProtein (g)
BreakfastAvocado toast with poached egg1 slice whole grain bread, 50g avocado, 1 poached egg25010
LunchLentil soup with side salad250g lentil soup, 100g mixed greens, 50g cucumber, 30g light dressing30010
SnackApple slices with peanut butter150g apple slices, 20g peanut butter2005
DinnerGrilled tofu with stir-fried vegetables and brown rice150g tofu, 150g mixed stir-fried vegetables, 100g cooked brown rice45020
Total120045

Day 4:

MealFoodAmountCaloriesProtein (g)
BreakfastGreek yogurt with granola and berries150g Greek yogurt, 30g granola, 50g mixed berries25012
LunchCaprese salad with whole grain bread100g cherry tomatoes, 50g mozzarella cheese, 5g fresh basil, 10g balsamic glaze, 1 slice whole grain bread30015
SnackCarrot sticks with hummus100g carrot sticks, 50g hummus1505
DinnerGrilled chicken breast with roasted sweet potatoes and steamed vegetables100g grilled chicken breast, 150g roasted sweet potatoes, 150g steamed mixed vegetables50025
Total120057

Day 5:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with spinach and bell peppers2 large eggs, 100g spinach, 50g bell peppers25014
LunchQuinoa salad with mixed vegetables and feta cheese100g cooked quinoa, 50g cucumber, 50g cherry tomatoes, 50g red onion, 50g mixed bell peppers, 50g feta cheese, 30g light dressing30012
SnackGreek yogurt with almonds150g Greek yogurt, 20g almonds20012
DinnerBaked salmon with steamed asparagus and cauliflower rice100g salmon, 150g steamed asparagus, 150g cauliflower rice50030
Total125068

Day 6:

MealFood
Amount
CaloriesProtein (g)
BreakfastOvernight oats with almond milk and peanut butter50g oats, 150ml almond milk, 10g peanut butter2509
LunchChickpea and vegetable stir-fry100g cooked chickpeas, 100g mixed stir-fried vegetables, 10g olive oil30010
SnackApple slices with peanut butter150g apple slices, 20g peanut butter2005
DinnerGrilled chicken breast with roasted vegetables and quinoa100g grilled chicken breast, 150g roasted mixed vegetables, 100g cooked quinoa45025
Total120049

Day 7:

MealFoodAmountCaloriesProtein (g)
BreakfastGreek yogurt with granola and berries150g Greek yogurt, 30g granola, 50g mixed berries25012
LunchMixed greens salad with tofu and balsamic dressing100g mixed greens, 100g tofu, 50g cucumber, 50g cherry tomatoes, 30g balsamic dressing30015
SnackCarrot sticks with hummus100g carrot sticks, 50g hummus1505
DinnerBaked cod with roasted sweet potatoes and steamed broccoli100g cod fillet, 150g roasted sweet potatoes, 150g steamed broccoli50030
Total120062

7-Day 1500 Calories Meal Plan

salmon and vegetbales

Day 1:

MealFoodAmountCaloriesProtein (g)
BreakfastSpinach and mushroom omelette with whole wheat toast2 large eggs, 100g spinach, 50g mushrooms, 2 slices whole wheat toast35020
LunchGrilled chicken Caesar salad with light dressing120g grilled chicken breast, 200g romaine lettuce, 25g croutons, 30g light Caesar dressing40035
SnackGreek yogurt with berries and almonds200g non-fat Greek yogurt, 75g mixed berries, 15g almonds20020
DinnerBaked salmon with quinoa, roasted vegetables, and a side salad120g salmon, 100g cooked quinoa, 200g mixed roasted vegetables, 100g mixed greens, 30g light dressing55035
Total1500110

Day 2:

MealFoodAmountCaloriesProtein (g)
BreakfastOvernight oats with almond milk, banana, and chia seeds50g oats, 240ml almond milk, 75g banana, 15g chia seeds30010
LunchTurkey and avocado wrap with mixed greens120g turkey breast, 1 whole wheat tortilla, 50g avocado, 40g mixed greens40030
SnackCarrot sticks with hummus150g carrot sticks, 30g hummus1004
DinnerGrilled tofu with brown rice, steamed broccoli, and stir-fried vegetables120g tofu, 100g cooked brown rice, 100g steamed broccoli, 100g stir-fried vegetables55030
Total135074

Day 3:

MealFoodAmountCaloriesProtein (g)
BreakfastGreek yogurt with granola, mixed berries, and honey240g non-fat Greek yogurt, 30g granola, 75g mixed berries, 5g honey35018
LunchLentil soup with side salad and light vinaigrette dressing240g lentil soup, side salad with 100g mixed greens, 50g cucumber, 100g cherry tomatoes, 30g light vinaigrette dressing40015
SnackApple slices with almond butter200g apple, 30g almond butter2006
DinnerBaked chicken breast with roasted sweet potatoes, green beans, and a side salad120g chicken breast, 150g roasted sweet potatoes, 150g roasted green beans, 200g mixed greens, 30g light dressing55035
Total150079

Day 4:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with mixed vegetables and whole grain toast2 large eggs, 150g mixed vegetables, 2 slices whole grain toast40020
LunchQuinoa and black bean salad with mixed vegetables and lime vinaigrette dressing120g cooked quinoa, 120g black beans, mixed vegetables, 30g lime vinaigrette dressing40014
SnackCottage cheese with pineapple chunks150g low-fat cottage cheese, 150g pineapple chunks12014
DinnerBaked cod with quinoa, roasted vegetables, and steamed asparagus120g cod, 120g cooked quinoa, 200g mixed roasted vegetables, 200g steamed asparagus55030
Total147078

Day 5:

MealFoodAmountCaloriesProtein (g)
BreakfastVeggie scramble with tofu, bell peppers, and whole wheat toast120g tofu, 150g bell peppers, 60g onions, 2 slices whole wheat toast40025
LunchGrilled chicken breast with mixed greens, cherry tomatoes, feta cheese, and balsamic dressing120g grilled chicken breast, 300g mixed greens, cherry tomatoes, 30g crumbled feta cheese, 30g balsamic dressing45035
SnackMixed nuts30g mixed nuts2005
DinnerBaked tofu with brown rice, stir-fried vegetables, and edamame120g tofu, 120g cooked brown rice, 200g stir-fried vegetables, 100g edamame55030
Total160095

Day 6:

MealFoodAmountCaloriesProtein (g)
BreakfastProtein smoothie with almond milk, banana, spinach, and protein powder240ml almond milk, 75g banana, 150g spinach, 1 scoop protein powder30025
LunchQuinoa and roasted vegetable salad with feta cheese and balsamic vinaigrette120g cooked quinoa, 200g roasted vegetables, 30g crumbled feta cheese, 30g balsamic vinaigrette dressing40012
SnackCelery sticks with peanut butter100g celery stalks, 30g peanut butter1505
DinnerGrilled flank steak with sweet potato fries, steamed green beans, and a side salad170g flank steak, 150g sweet potato, 200g sweet potato fries, 200g steamed green beans, 400g mixed greens, 30g light dressing65040
Total150082

Day 7:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with smoked salmon and whole grain toast2 large eggs, 60g smoked salmon, 2 slices whole grain toast35020
LunchChickpea salad with mixed greens, cucumber, cherry tomatoes, and lemon tahini dressing200g chickpeas, 300g mixed greens, cucumber, cherry tomatoes, 30g lemon tahini dressing40015
SnackProtein bar1 protein bar (varies)20020
DinnerBaked chicken thigh with quinoa, roasted vegetables, and steamed broccoli120g chicken thigh, 120g cooked quinoa, 200g mixed roasted vegetables, 200g steamed broccoli55030
Total150085

7-Day 1800 Calorie Meal Plan

Day 1:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with spinach, mushrooms, and whole grain toast3 large eggs, 150g spinach, 100g mushrooms, 2 slices whole grain toast40025
LunchGrilled chicken breast with quinoa, mixed vegetables, and avocado150g grilled chicken breast, 150g cooked quinoa, 200g mixed vegetables, 50g avocado50040
SnackGreek yogurt with berries and almonds200g Greek yogurt, 100g mixed berries, 30g almonds30020
DinnerBaked salmon with sweet potato, steamed broccoli, and a side salad150g salmon, 150g sweet potato, 200g steamed broccoli, 100g mixed greens, 30g light dressing60035
Total1800120

Day 2:

MealFoodAmountCaloriesProtein (g)
BreakfastOvernight oats with almond milk, berries, and chia seeds50g oats, 240ml almond milk, 100g mixed berries, 15g chia seeds40015
LunchTurkey and avocado wrap with mixed greens150g turkey breast, 1 whole wheat tortilla, 100g avocado, 50g mixed greens50035
SnackCarrot sticks with hummus150g carrot sticks, 50g hummus1505
DinnerGrilled tofu with brown rice, stir-fried vegetables, and edamame200g tofu, 150g cooked brown rice, 200g stir-fried vegetables, 100g edamame60035
Total165090

Day 3:

MealFoodAmountCaloriesProtein (g)
BreakfastGreek yogurt with granola, mixed berries, and honey240g Greek yogurt, 40g granola, 100g mixed berries, 10g honey45025
LunchLentil soup with whole wheat bread and side salad300g lentil soup, 2 slices whole wheat bread, side salad with 100g mixed greens, 50g cucumber, 100g cherry tomatoes, 30g light dressing50020
SnackApple slices with peanut butter200g apple slices, 30g peanut butter2507
DinnerBaked chicken thigh with quinoa, roasted vegetables, and steamed asparagus150g chicken thigh, 150g cooked quinoa, 200g mixed roasted vegetables, 150g steamed asparagus60040
Total180092

Day 4:

MealFoodAmountCaloriesProtein (g)
BreakfastVegetable omelette with feta cheese and whole grain toast3 large eggs, 150g mixed vegetables, 30g feta cheese, 2 slices whole grain toast40025
LunchGrilled shrimp salad with mixed greens, cherry tomatoes, cucumbers, and balsamic dressing150g grilled shrimp, 300g mixed greens, 100g cherry tomatoes, 100g cucumbers, 30g balsamic dressing50035
SnackProtein shake with almond milk, banana, and protein powder240ml almond milk, 1 medium banana, 1 scoop protein powder30025
DinnerBeef stir-fry with brown rice and broccoli150g beef sirloin, 150g cooked brown rice, 200g broccoli, stir-fry sauce (calories may vary)60035
Total1800120

Day 5:

MealFoodAmountCaloriesProtein (g)
BreakfastVeggie scramble with tofu, bell peppers, and whole wheat toast150g tofu, 150g bell peppers, 60g onions, 2 slices whole wheat toast40025
LunchGrilled chicken breast with mixed greens, cherry tomatoes, feta cheese, and balsamic dressing150g grilled chicken breast, 300g mixed greens, 100g cherry tomatoes, 30g crumbled feta cheese, 30g balsamic dressing50035
SnackMixed nuts30g mixed nuts2005
DinnerBaked tofu with brown rice, stir-fried vegetables, and edamame150g tofu, 150g cooked brown rice, 200g stir-fried vegetables, 100g edamame60035
Total1700100

Day 6:

MealFoodAmountCaloriesProtein (g)
BreakfastProtein smoothie with almond milk, banana, spinach, and protein powder240ml almond milk, 75g banana, 150g spinach, 1 scoop protein powder30025
LunchQuinoa and roasted vegetable salad with feta cheese and balsamic vinaigrette150g cooked quinoa, 200g roasted vegetables, 30g crumbled feta cheese, 30g balsamic vinaigrette dressing40012
SnackCelery sticks with peanut butter100g celery stalks, 30g peanut butter1505
DinnerGrilled flank steak with sweet potato fries, steamed green beans, and a side salad170g flank steak, 150g sweet potato, 200g sweet potato fries, 200g steamed green beans, 400g mixed greens, 30g light dressing65040
Total150082

Day 7:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with avocado, tomatoes, and whole grain toast3 large eggs, 100g avocado, 100g cherry tomatoes, 2 slices whole grain toast40020
LunchChickpea salad with mixed greens, cucumber, cherry tomatoes, and lemon tahini dressing200g chickpeas, 300g mixed greens, 100g cucumber, 100g cherry tomatoes, 30g lemon tahini dressing50020
SnackGreek yogurt with berries and almonds200g Greek yogurt, 100g mixed berries, 30g almonds30020
DinnerBaked chicken thigh with quinoa, roasted vegetables, and steamed broccoli120g chicken thigh, 120g cooked quinoa, 200g mixed roasted vegetables, 200g steamed broccoli55030
Total175090

7-Day 2,000 Calorie Meal Plan

omlette

Day 1:

MealFoodAmountCaloriesProtein (g)
BreakfastScrambled eggs with spinach, mushrooms, and whole grain toast3 large eggs, 150g spinach, 100g mushrooms, 2 slices whole grain toast40020
LunchGrilled chicken breast with quinoa, mixed vegetables, and avocado150g grilled chicken breast, 150g cooked quinoa, 200g mixed vegetables, 50g avocado55040
SnackGreek yogurt with berries and almonds150g Greek yogurt, 75g mixed berries, 20g almonds30015
DinnerBaked salmon with sweet potato, roasted Brussels sprouts, and a side salad150g salmon, 150g sweet potato, 200g roasted Brussels sprouts, 100g mixed greens, 30g light dressing75030
Total2000105

Day 2:

MealFoodAmountCaloriesProtein (g)
BreakfastOvernight oats with almond milk, berries, and chia seeds60g oats, 200ml almond milk, 100g mixed berries, 15g chia seeds40010
LunchTurkey and avocado wrap with mixed greens100g turkey breast, 1 whole wheat tortilla, 100g avocado, 50g mixed greens40030
SnackCarrot sticks with hummus100g carrot sticks, 50g hummus1505
DinnerGrilled tofu with brown rice, stir-fried vegetables, and edamame150g tofu, 150g cooked brown rice, 200g stir-fried vegetables, 100g edamame75030
Total170075

Day 3:

MealFoodAmountCaloriesProtein (g)
BreakfastGreek yogurt with granola, mixed berries, and honey200g Greek yogurt, 40g granola, 100g mixed berries, 10g honey40020
LunchLentil soup with whole wheat bread and side salad300g lentil soup, 2 slices whole wheat bread, side salad with 100g mixed greens, 50g cucumber, 100g cherry tomatoes, 30g light dressing55020
SnackApple slices with peanut butter150g apple slices, 20g peanut butter2005
DinnerBaked chicken thigh with quinoa, roasted vegetables, and steamed asparagus100g chicken thigh, 100g cooked quinoa, 150g mixed roasted vegetables, 100g steamed asparagus75025
Total190070

Day 4:

MealFoodAmountCaloriesProtein (g)
BreakfastVeggie omelette with whole grain toast3 large eggs, 100g mixed vegetables (spinach, bell peppers, mushrooms), 2 slices whole grain toast40020
LunchChickpea salad with mixed greens, cucumber, cherry tomatoes, and lemon tahini dressing200g chickpeas, 300g mixed greens, 100g cucumber, 100g cherry tomatoes, 30g lemon tahini dressing50020
SnackGreek yogurt with mango and almonds150g Greek yogurt, 100g mango, 20g almonds30015
DinnerGrilled salmon with quinoa, roasted vegetables, and steamed broccoli150g salmon, 150g cooked quinoa, 200g roasted vegetables, 150g steamed broccoli75030
Total195085

Day 4:

MealFoodAmountCaloriesProtein (g)
BreakfastAvocado toast with poached eggs and cherry tomatoes2 slices whole grain toast, 100g avocado, 2 poached eggs, 100g cherry tomatoes40020
LunchQuinoa and black bean salad with mixed greens and avocado150g cooked quinoa, 150g black beans, 100g mixed greens, 50g avocado55025
SnackGreek yogurt with mango and almonds150g Greek yogurt, 100g mango, 20g almonds30015
DinnerGrilled chicken breast with sweet potato, steamed broccoli, and a side salad150g grilled chicken breast, 150g sweet potato, 200g steamed broccoli, 100g mixed greens, 30g light dressing75035
Total200095

Day 6:

MealFoodAmountCaloriesProtein (g)
BreakfastOvernight oats with almond milk, banana, and peanut butter60g oats, 200ml almond milk, 1 medium banana, 20g peanut butter40010
LunchGrilled chicken breast salad with mixed greens, tomatoes, cucumber, and balsamic dressing150g grilled chicken breast, 200g mixed greens, 100g cherry tomatoes, 100g cucumber, 30g balsamic dressing50040
SnackCarrot sticks with hummus100g carrot sticks, 50g hummus1505
DinnerLentil curry with brown rice and steamed broccoli200g cooked lentils, 150g cooked brown rice, 200g steamed broccoli75030
Total180085

Day 7:

MealFoodAmountCaloriesProtein (g)
BreakfastGreek yogurt with granola, mixed berries, and honey200g Greek yogurt, 40g granola, 100g mixed berries, 10g honey40020
LunchQuinoa and vegetable stir-fry with tofu150g cooked quinoa, 150g mixed stir-fried vegetables, 150g tofu55025
SnackApple slices with peanut butter150g apple slices, 20g peanut butter2005
DinnerBaked salmon with roasted sweet potatoes, grilled asparagus, and a side salad150g salmon, 150g roasted sweet potatoes, 150g grilled asparagus, 100g mixed greens, 30g light dressing75030
Total190080

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.

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