7-day meal plan for weight loss

A week of simple meals around 1,450 calories a day. If you used the calculator, portions below are already adjusted to your target.

Showing the base plan. Use the calculator to adjust it to you.

  1. Day 1

    Day total 1,433 kcal Protein 103 g, carbs 177 g, fat 38 g

  2. Day 2

    Day total 1,475 kcal Protein 102 g, carbs 169 g, fat 49 g

  3. Day 3

    Day total 1,379 kcal Protein 110 g, carbs 141 g, fat 45 g

  4. Day 4

    Day total 1,587 kcal Protein 110 g, carbs 151 g, fat 63 g

  5. Day 5

    Day total 1,356 kcal Protein 85 g, carbs 180 g, fat 37 g

  6. Day 6

    Day total 1,517 kcal Protein 109 g, carbs 158 g, fat 54 g

  7. Day 7

    Day total 1,405 kcal Protein 99 g, carbs 160 g, fat 46 g

Make it easier

  • Cook the lentil soup, bolognese and stuffed peppers in full batches and freeze portions.
  • Prepare overnight oats for two or three days at once.
  • Drink a glass of water before each meal and keep tea or water nearby during the day.