Calorie deficit meal plan: what should you eat?

Reviewed 4 November 2026 · How these numbers are calculated

Eat fewer calories than you burn without going hungry: build every meal around a protein food, fill half the plate with vegetables or fruit, add a fibre-rich carb, and measure the oil, nuts and nut butter, which carry the most calories for their size. Below is a 7-day plan at about 1,500 calories a day with 112–119 g of protein and 26–40 g of fibre, every number worked out from USDA food data. Need more? Add one snack for 1,800, or three for 2,200.

7-day calorie deficit meal plan (1,500 calories)

Four meals a day; weights are for cooked food. Swap any day for any other, repeat your favourites, and use the swaps further down to change foods you don't eat.

Day 1

1,500 calories
Meal	Calories	Protein
BreakfastGreek yogurt bowl: 170 g Greek yogurt (nonfat), 30 g oats, 100 g blueberries, 15 g almonds	360	25 g
LunchChicken and hummus wrap: 1 whole-wheat tortilla, 100 g chicken breast, 47 g romaine, ½ tomato, 30 g hummus	390	39 g
DinnerSalmon, baked potato and broccoli: 140 g salmon, 173 g potato, 156 g broccoli, 2 tsp olive oil	570	39 g
SnackApple and cottage cheese: 1 apple, 113 g cottage cheese	190	12 g

Day total: protein 115 g, carbs 151 g, fat 52 g, fibre 28 g.

Day 2

1,490 calories
Meal	Calories	Protein
BreakfastVegetable omelette and toast: 2 eggs, 30 g spinach, 60 g red pepper, 14 g mozzarella, 1 slice whole-wheat bread, 1 tsp olive oil	330	21 g
LunchTuna rice bowl: 165 g canned tuna, 200 g brown rice, 100 g cucumber, 100 g tomato, 40 g avocado	480	40 g
DinnerTurkey and black bean chilli with rice: 100 g lean ground turkey, 86 g black beans, 1 tomato, 55 g onion, 60 g red pepper, 1 tsp olive oil, 80 g white rice	530	39 g
SnackGreek yogurt and strawberries: 170 g Greek yogurt (nonfat), 152 g strawberries	150	18 g

Day total: protein 119 g, carbs 156 g, fat 47 g, fibre 26 g.

Day 3

1,520 calories
Meal	Calories	Protein
BreakfastOvernight oats with raspberries: 40 g oats, 1 cup milk (1%), 60 g raspberries, 1 heaped tbsp peanut butter	400	19 g
LunchLentil and spinach salad: 150 g lentils, 60 g spinach, 100 g cucumber, 100 g tomato, 28 g mozzarella, 2 tsp olive oil	370	24 g
DinnerShrimp stir-fry with rice: 180 g shrimp, 182 g mixed vegetables, 158 g white rice, 2 tsp olive oil	560	53 g
SnackOrange and cottage cheese: 1 orange, 150 g cottage cheese	180	17 g

Day total: protein 112 g, carbs 183 g, fat 42 g, fibre 36 g.

Day 4

1,480 calories
Meal	Calories	Protein
BreakfastScrambled eggs on toast: 2 eggs, 2 slices whole-wheat bread, 100 g tomato, 1 tsp olive oil	350	21 g
LunchChicken quinoa bowl: 130 g chicken breast, 140 g quinoa, 60 g red pepper, 75 g cucumber, 30 g hummus	480	50 g
DinnerTofu and broccoli with brown rice: 200 g firm tofu, 150 g brown rice, 156 g broccoli, 2 tsp olive oil	480	26 g
SnackGreek yogurt and raspberries: 170 g Greek yogurt (nonfat), 123 g raspberries	160	19 g

Day total: protein 116 g, carbs 149 g, fat 50 g, fibre 30 g.

Day 5

1,480 calories
Meal	Calories	Protein
BreakfastYogurt oats with strawberries: 40 g oats, 170 g Greek yogurt (nonfat), 100 g strawberries, 120 ml milk (1%)	330	27 g
LunchChicken and avocado sandwich: 2 slices whole-wheat bread, 100 g chicken breast, ½ tomato, 30 g romaine, 50 g avocado	420	41 g
DinnerSalmon pasta with zucchini: 140 g whole-wheat pasta, 120 g salmon, 180 g zucchini, 30 g spinach, 2 tsp olive oil	560	38 g
SnackCarrots, hummus and an egg: 1 carrot, 30 g hummus, 1 egg	170	9 g

Day total: protein 115 g, carbs 141 g, fat 54 g, fibre 26 g.

Day 6

1,510 calories
Meal	Calories	Protein
BreakfastEgg and spinach wrap: 1 whole-wheat tortilla, 2 eggs, 60 g red pepper, 30 g spinach, 28 g mozzarella	380	25 g
LunchLentil and vegetable soup with bread: 198 g lentils, 1 carrot, 55 g onion, 1 tomato, 2 tsp olive oil, 1 slice whole-wheat bread	450	24 g
DinnerChicken, sweet potato and green beans: 130 g chicken breast, 150 g sweet potato, 125 g green beans, 2 tsp olive oil	460	46 g
SnackGreek yogurt, blueberries and almonds: 170 g Greek yogurt (nonfat), 74 g blueberries, 14 g almonds	220	21 g

Day total: protein 116 g, carbs 157 g, fat 50 g, fibre 40 g.

Day 7

1,480 calories
Meal	Calories	Protein
BreakfastPeanut butter banana oats: 40 g oats, 1 cup milk (1%), ½ banana, 1 heaped tbsp peanut butter	430	19 g
LunchTuna salad with toast: 165 g canned tuna, 94 g romaine, 1 tomato, 75 g cucumber, 34 g avocado, 1 slice whole-wheat bread	330	39 g
DinnerTurkey burrito bowl: 120 g lean ground turkey, 86 g black beans, 100 g white rice, 60 g red pepper, 30 g onion, ½ tomato, 34 g avocado	590	45 g
SnackCottage cheese and strawberries: 113 g cottage cheese, 152 g strawberries	140	13 g

Day total: protein 116 g, carbs 162 g, fat 47 g, fibre 30 g.

How to make it 1,800 or 2,200 calories

Keep the day as it is and add snacks:

Add-ons for higher calorie levels
Add to any day	Calories a day
For 1,800: banana and peanut butter1 banana, 2 tbsp peanut butter	1,770–1,820
For 2,200: banana and peanut butter + greek yogurt with oats and blueberries + a small handful of almonds1 banana, 2 tbsp peanut butter, 170 g Greek yogurt (nonfat), 50 g oats, 74 g blueberries, 14 g almonds	2,190–2,230

Protein at 2,200: 148–155 g; fibre 39–54 g. Spread the add-ons over the day or fold them into meals.

Which level is right for you?

Calories for steady weight loss (0.5% of body weight a week), age 40, 8,000 steps
Person	Eat	Closest plan
Woman, 60 kg 132 lb163 cm	1,390	1,500
Woman, 75 kg 165 lb165 cm	1,550	1,500
Woman, 95 kg 209 lb168 cm	1,770	1,800
Man, 75 kg 165 lb178 cm	1,870	1,800
Man, 90 kg 198 lb180 cm	2,040	2,200
Man, 115 kg 254 lb183 cm	2,320	2,200

Never below 1,200 calories for women or 1,500 for men. Get your own number from the box above or the calorie deficit calculator.

Your exact number depends on your size, steps and workouts: the box above works it out, as does the calorie deficit calculator. If yours falls between two levels, take the closer one and trim or add a snack. To set your own protein, carbs and fat instead of following the plan, use the macro calculator.

What to eat on a calorie deficit

Protein at every meal, about 25–40 g: chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils. Protein keeps you full and protects muscle while you lose fat (how much protein to lose weight).
Half the plate vegetables or fruit. They add volume and fibre for few calories.
Fibre-rich carbs in measured portions: oats, potatoes, brown rice, whole-wheat bread and pasta, beans.
Measured fats. A little olive oil, avocado, nuts or peanut butter, weighed or spooned, not poured.
Calorie-free drinks: water, coffee, tea. Juice, soda, alcohol and fancy coffees add up fast.

Foods that fill you up for the fewest calories

Foods with more water and fibre give you more food for the same calories, and studies find people eat fewer calories overall when meals are built from them. The full ranking, with fruit and vegetable lists: low-calorie foods.

What 100 calories looks like
Food	100 kcal is	Protein	Fibre
Broccoli, cooked	285 g	6.8 g	9.4 g
Strawberries	315 g	2.1 g	6.3 g
Apple	190 g	0.5 g	4.6 g
Potato, baked with skin	110 g	2.7 g	2.4 g
Greek yogurt, plain, nonfat	170 g	17.3 g	0.0 g
Cottage cheese, 2%	125 g	12.9 g	0.0 g
Chicken breast, roasted	61 g	18.8 g	0.0 g
Tuna, light, canned in water	115 g	22.6 g	0.0 g
Egg, large	70 g	8.8 g	0.0 g
Lentils, cooked	86 g	7.8 g	6.8 g
White rice, cooked	77 g	2.1 g	0.3 g
Oats, dry	26 g	3.5 g	2.7 g
Avocado	63 g	1.3 g	4.2 g
Almonds	17.3 g	3.7 g	2.2 g
Peanut butter	16.7 g	3.7 g	0.8 g
Olive oil	11.3 g	0.0 g	0.0 g

USDA FoodData Central (SR Legacy). Protein and fibre in 100 calories of each food.

The bottom of the table is where diets go wrong without anyone noticing: a tablespoon of olive oil is about 120 calories and two tablespoons of peanut butter 190. They're healthy foods, so keep them, but measure them.

Vegetarian swaps

Swaps with about the same protein as 100 g of chicken breast
Use	Calories
345 g firm tofu	270
345 g cooked lentils	400
305 g nonfat Greek yogurt	180
5 eggs245 g	350

100 g of chicken breast is 170 calories. Plant proteins bring fibre but more calories for the same protein; trim the carb portion of that meal to stay on target.

Calorie deficit meal plan for women

The 1,500 level suits many women losing weight at a steady pace. Smaller, older or less active women may need less: drop the snack (about 200–300 calories) rather than cutting protein, and don't go below 1,200 a day (is 1,200 calories a day safe?). Active women and most men will lose weight on 1,800–2,200. What to expect on 1,500: how much weight you lose eating 1,500 calories.

Meal prep tips

Cook protein and grains in batches twice a week: chicken, turkey, rice, quinoa and lentils keep 3–4 days in the fridge.
Weigh food for the first two weeks. After that, you'll know what 150 g of rice looks like.
Keep a "default" breakfast and lunch; vary dinners. Fewer decisions, fewer slips.
Pre-cut vegetables and keep fruit visible, so the easy snack is the light one.

Why not eat even less?

Bigger deficits lose more muscle, make you hungrier and are harder to keep up, and below about 1,200 calories it becomes hard to get enough protein, vitamins and minerals. A steady 0.5% of body weight a week is a pace most people can hold for months (how much weight to lose a week).

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (April 2018). Food IDs: Chicken breast, roasted 171477; Ground turkey 93% lean, cooked 172851; Salmon, farmed, cooked 175168; Tuna, light, canned in water 173709; Shrimp, cooked 175180; Egg, large 171287; Greek yogurt, plain, nonfat 170894; Cottage cheese, 2% 172182; Milk, 1% 170872; Mozzarella, part skim 170847; Tofu, firm 172448; Lentils, cooked 172421; Black beans, cooked 173735; Oats, dry 173904; Brown rice, cooked 169704; White rice, cooked 168878; Quinoa, cooked 168917; Whole-wheat pasta, cooked 168910; Whole-wheat bread 172688; Whole-wheat tortilla 174081; Potato, baked with skin 170093; Sweet potato, baked 168483; Banana 173944; Apple 171688; Orange 169097; Blueberries 171711; Strawberries 167762; Raspberries 167755; Broccoli, cooked 169967; Green beans, cooked 169141; Mixed vegetables, frozen, cooked 170472; Zucchini, cooked 169292; Spinach, raw 168462; Romaine lettuce 169247; Tomato 170457; Cucumber 168409; Carrots, raw 170393; Red bell pepper 170108; Onion 170000; Olive oil 171413; Avocado 171705; Hummus 174289; Almonds 170567; Peanut butter 172470; Honey 169640; Ground beef 90% lean, cooked 171793; Sirloin steak, lean, broiled 168635; Pork tenderloin, roasted 168250; Chicken thigh, roasted 172388; Turkey breast, roasted 171496; Ham, extra lean 173881; Bacon, pan-fried 168322; Beef jerky 167536; Cod, cooked 171956; Tilapia, cooked 175177; Salmon, pink, canned 175175; Sardines, canned in oil 175139; Egg whites 172183; Whey protein powder 173180; Milk, skim 171269; Milk, whole 171265; Cheddar cheese 173414; Swiss cheese 171251; Parmesan, grated 171247; Ricotta, part skim 171248; Greek yogurt, plain, low-fat 170903; Greek yogurt, plain, whole milk 171304; Tempeh 174272; Edamame, cooked 168411; Soybeans, cooked 174271; Vital wheat gluten (seitan) 168147; Soy milk, unsweetened 172446; Chickpeas, cooked 173757; Kidney beans, cooked 175194; Pinto beans, cooked 175200; Green peas, cooked 170017; Peanuts, dry-roasted 173806; Pumpkin seeds 170556; Hemp seeds, hulled 170148; Chia seeds 170554; Sunflower seeds 170562; Flaxseed 169414; Walnuts 170187; Cashews 170162; Pecans 170182; Macadamia nuts 170178; Pasta, cooked 169737; Bagel, plain 174899; Granola 171646; Popcorn, air-popped 167959; Celery 169988; Cauliflower, cooked 170397; Asparagus, cooked 168390; Mushrooms, white 169251; Cabbage 169975; Kale 168421; Brussels sprouts, cooked 169971; Iceberg lettuce 169248; Radishes 169276; Eggplant, cooked 169229; Spaghetti squash, cooked 169299; Beets, cooked 169146; Dill pickle 168558; Watermelon 167765; Cantaloupe 169092; Grapefruit 174673; Peach 169928; Pear 169118; Grapes 174683; Kiwi 168153; Pineapple 169124; Mango 169910; Cherries 171719; Blackberries 173946; Medjool dates 168191; Raisins 168164; Chicken broth 174536; Butter 173410; Coconut oil 171412; Dark chocolate, 70–85% 170273; Trail mix 167561.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025 (fibre: 14 g per 1,000 calories).
Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Behav 2009;97(5):609–615.
Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101(6):1320S–1329S.