Calorie Deficit Meal Plan for Weight Loss by a Dietitian

Key Takeaways

• A calorie deficit of 500 to 750 calories, achieved through diet and exercise, is key to weight loss and maintenance. 
• Individual calorie needs vary based on age, weight, activity level, and health conditions, which can impact weight loss. 
• Follow this dietitian-designed 7-day calorie deficit meal plan to support weight loss with satisfying, realistic, and nutritious meals. 

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You can achieve healthy and sustainable weight loss through a calorie-deficit diet plan combined with exercise. A calorie (or energy) deficit is when you consume fewer calories than your body burns.¹ 

Research shows that an energy deficit is crucial for achieving and sustaining weight loss. You can achieve a calorie deficit by eating fewer calories than usual and adding exercise or physical activity that helps you burn more calories.¹

Most health professionals and registered dietitians recommend starting with a 500 to 750-calorie deficit to help you achieve healthy weight loss of one to two pounds weekly. People who lose weight gradually are more likely to keep the weight off than those who lose weight rapidly.^{2, 3} 

This article will help you determine your calorie needs and provide a 7-day meal plan designed for calorie deficit to achieve healthy and sustainable weight loss.  

Determining Your Calorie Needs

It’s essential to determine your calorie needs. Eating too many calories may hinder your weight loss efforts, and eating too little can cause health problems. Specific calorie needs are individualized and based on gender, height, weight, activity level, age, and medical conditions. 

In general, most women need about 2,000 calories daily to maintain weight and should limit their intake to 1,500 calories or less to lose about one pound weekly. Most men need 2,500 calories for weight maintenance and should limit their intake to 2,000 calories daily to lose one pound weekly.³

To calculate your daily calorie needs, determine how many calories you burn each day or your total daily expenditure (TDEE). You can use an online TDEE calculator to find your calorie level quickly.⁵  

TDEE calculators use the Mifflin-St. Jeor equation, which includes height, weight, age, and activity level, to estimate your calorie needs.⁵ 

Here is the Mifflin-St. Jeor equation:⁵

• Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161
• Men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5

After calculating, you have your base calorie needs (or basal metabolic rate). Next, you multiply by a number, which refers to your activity level (or activity factor).  

Multiply by the activity factor that best describes your level:⁵

• Sedentary: x 1.2 (little to no exercise, sitting for work)
• Lightly Active: x 1.375 (exercise 1 to 2 days weekly
• Moderately Active: x 1.55 (exercise 3 to 5 days weekly)
• Active: x 1.725 (exercise 6 to 7 days weekly)
• Very Active: x 1.9 (exercise 2 times daily)

A woman’s basal metabolic rate (BMR) may be 1,622 calories. If she is sedentary, she would multiply this by 1.2, resulting in a total daily energy expenditure (TDEE) of 1,946 calories.

To create a calorie deficit, she would subtract 500 to 750 calories from her TDEE, resulting in a daily intake of 1,196 to 1,446 calories, supporting a safe weight loss of one to two pounds per week.

Working with a registered dietitian can help you determine realistic and sustainable ways to lose weight. 

<div class="pro-tip"><strong>Also Read: </strong><a href=low-glycemic-plan>Low-Glycemic Diet: Guide and 7-Day Meal Plan</a>.</div>

One Week Calorie Deficit Meal Plan

The following seven-day calorie deficit eating plan, filled with a variety of delicious and nutritious meals, will help you feel energized and satisfied while reducing your calorie intake. 

This 1,500-calorie sample week focuses on high-protein, high-fiber foods to maintain muscle mass and keep you full longer. Each meal can be adapted to fit dietary needs, preferences, food intolerances, or food allergies.

Day 1

• Breakfast: One cup of oatmeal topped with ½ cup of mixed berries, a splash of your preferred milk, and cinnamon, served with two scrambled eggs.
• Lunch: A whole wheat wrap with grilled chicken, mixed greens, cherry tomatoes, and vinaigrette dressing (or your favorite dressing). 
• Dinner: Baked salmon with roasted carrots and red potatoes tossed in olive oil.
• Snacks: Apple slices with peanut butter or almond butter; carrot sticks with hummus. Aim for about one tablespoon of peanut butter. 

Day 2

• Breakfast: Greek yogurt topped with almonds, strawberries, and flax or chia seeds.
• Lunch: Tuna on mixed greens with quinoa, feta cheese, walnuts, and Italian dressing. 
• Dinner: Chickpea pasta topped with tomato sauce and ground turkey and served with steamed power greens. 
• Snacks: Walnuts, almonds, and unsweetened dried fruit (homemade trail mix); hard-boiled egg and clementine.

Day 3

• Breakfast: 2 scrambled eggs with sauteed spinach or kale and mushrooms served on a piece of whole-grain toast and berries on the side
• Lunch: Leftover chickpea pasta topped with tomato sauce and ground turkey and served with side salad. 
• Dinner: A taco bowl made with whole-grain rice topped with salsa, corn, sliced avocado, black beans, and grilled chicken. 
• Snacks: Two no-bake energy bites made with oatmeal, flaxseed, peanut butter, and chocolate chips.

Day 4

• Breakfast: Smoothie made with low-fat kefir, frozen mixed berries, chia seeds, and a scoop of protein powder. 
• Lunch: A leftover taco bowl with whole-grain rice topped with salsa, corn, sliced avocado, black beans, and grilled chicken. 
• Dinner: Chicken and veggie-loaded stir-fry with brown rice, frozen stir-fry vegetables, soy sauce or coconut aminos, and ginger. 
• Snacks: Dark chocolate with almonds; choice of fruit with a handful of walnuts. 

Day 5

• Breakfast: Two no-bake energy bites made with oatmeal, flaxseed, peanut butter, and chocolate chips alongside a banana. 
• Lunch: Leftover chicken and veggie-loaded stir-fry with brown rice, frozen stir-fry vegetables, soy sauce or coconut aminos, and ginger. 
• Dinner: Chili made with ground turkey or lean ground beef, black beans, kidney beans, pinto beans, diced tomatoes, diced onions, tomato paste, and chili powder. Serve with raw vegetables of choice and top with a small amount of shredded cheese.
• Snacks: All-natural meat stick with a mozzarella cheese stick; steamed edamame. 

Day 6

• Breakfast: Three or four banana pancakes (bananas, eggs, flour of choice, and cinnamon) topped with a thin layer of peanut butter.
• Lunch: Leftover meat and bean chili served with raw vegetables and fruit. 
• Dinner: Tuna noodle casserole made with tuna, chickpea pasta, peas, mushrooms, onions, and cheese. 
• Snacks: Whole-grain crackers with hummus and cherry tomatoes; cottage cheese and mangoes. 

Day 7

• Breakfast: A chunky monkey smoothie with frozen banana, kefir, pea protein milk, peanut butter, unsweetened cocoa powder, and flaxseed. You can add protein powder of choice, but it is likely filling enough without it. 
• Lunch: Leftover tuna noodle casserole made with tuna, chickpea pasta, peas, mushrooms, onions, and cheese. 
• Dinner: Baked chicken thighs (or breasts) with roasted broccoli and sweet potatoes. If you're in a hurry, you can grab a pre-made rotisserie chicken from the grocery store. 
• Snacks: String cheese and snap peas; homemade trail mix.

4 Tips to Succeed in Your Health Journey

Changing your diet is an effective way to lose weight, but it’s not the only approach. Try these four tips to help you succeed on your health journey.  

1. Choose Whole Foods More Often Than Processed Foods.

Opting for whole, minimally processed foods ensures you consume high-fiber foods packed with nutrients, keeping you full longer and nourishing your body. Whole foods include fruits, vegetables, nuts, seeds, beans, whole grains, fish, lean protein, and eggs. 

Research shows consuming higher amounts of ultra-processed foods is associated with higher rates of overweight and obesity. Ultra-processed foods include soda, sweetened beverages, packaged breads, cookies, snack foods, candy, ice cream, sugary breakfast cereals, and many frozen meals.⁶  

2. Monitor Other Health Victories Beyond Weight.

While weight loss may be a primary goal, tracking other beneficial changes can motivate you. 

Non-scale victories, such as increased energy levels, better sleep, and improved mood, are equally important indicators of your progress. Tracking these can provide you with extra motivation for your lifestyle changes. 

Pick a few non-scale victories that resonate with you and track your progress for extra motivation for your lifestyle changes. 

3. Keep Track of Your Calorie Intake.

It is easy to underestimate how much you eat. Track your intake on an app for a day or two. This can provide you with a snapshot of your eating habits. 

Tracking can be helpful, but tracking continuously for long periods can create an unhealthy and unenjoyable experience with eating and food. 

4. Add More Movement!

Increasing physical activity is a great way to build muscle mass, improve your health, and achieve a calorie deficit. 

Start small and choose movement you enjoy. Add three 20-minute walks for the first week if you like being outside. Once you master that, increase your frequency and minutes. 

Walking is a great option that doesn’t require extra equipment (besides good walking shoes) or a gym membership. You can walk with music, podcasts, family, or furry friends.

The Bottom Line

Achieving and maintaining a healthy weight requires a calorie deficit through a balanced diet and regular physical activity. 

Individual calorie needs vary, so calculating your total daily energy expenditure can help you determine the right calorie level for healthy and realistic weight loss. You may need to work with a registered dietitian or nutritionist to customize your plan further. 

Set a realistic weight loss goal of one to two pounds weekly to allow you time to implement changes and safely lose weight. 

This seven-day meal plan, designed by a dietitian, provides a framework for nutritious, satisfying meals that support weight loss. Using leftovers for lunch saves time and money and reduces decision fatigue. 

Learn More About the Signos CGM Program

If you like to learn more about healthy eating and nutrition, check out our blog and see how Signos may be able to help improve your health. Take our quick quiz to see if Signos is a good fit for you!

<div class="pro-tip"><strong>Learn More: </strong><a href=how-to-make-a-meal-plan>How to Make a Meal Plan? Meal Planning 101</a>.</div>