Evidence-based nutrition writers
Calorie deficit meal plans, made simple
Real food, exact portions and calorie counts you can trust — from 1,200 to 2,000 calories a day.
Choose your calorie level
Six complete weekly menus, each with breakfast, lunch, dinner and two snacks — sized to a specific daily calorie target.
1200 Calorie Meal Plan
For smaller-framed adults, shorter people, or anyone who wants steady, slower-paced weight loss at a lower calorie level.
1400 Calorie Meal Plan
For adults who want a moderate deficit with enough food to feel satisfied — a good middle ground for many people starting out.
1500 Calorie Meal Plan
For the widest range of adults — a moderate deficit that fits most people who want to lose weight while eating normally.
1600 Calorie Meal Plan
For adults who are moderately active, taller, or moving down from a higher intake and need a little more food than a 1,500 calorie plan.
1800 Calorie Meal Plan
For taller or more active adults, or anyone stepping down gradually from a higher calorie intake without feeling deprived.
2000 Calorie Meal Plan
For active adults, men, and anyone who needs a higher intake while still eating in a modest deficit for weight loss.
Featured plans
Popular ways to start: a straightforward 7-day plan, a Mediterranean week, and a high-protein low-calorie plan for staying full.
7 Day Diet Plan for Weight Loss
For anyone who wants one clear week to follow — a structured start that removes daily decisions and builds a repeatable routine.
7 Day Mediterranean Diet Meal Plan
For people who want to lose weight while eating Mediterranean-style — olive oil, fish, beans, vegetables, fruit and whole grains, with very little red meat.
High Protein Low Calorie Meals
For anyone who wants to stay full on fewer calories — protein-forward meals that protect muscle and blunt hunger while you lose weight.
How it works
Pick your calorie level
Start with the daily calorie target closest to your needs — from 1,200 to 2,000. Each plan has a full 7-day menu already built for it.
Shop once, eat all week
Every plan comes with a grocery list and a swap table, so you can cook a handful of meals and eat them across the week.
Adjust as you go
Use the portion guide to move up or down a tier. Track how you feel and how the scale moves, then fine-tune.
High-protein, low-calorie recipes
Filling recipes you can drop into any plan, each with calories and macros per serving.
From the blog
What Is a Calorie Deficit? A Simple Guide to Losing Weight Safely
Wondering what is a calorie deficit and why it drives weight loss? Learn how it works, how big yours should be, and how to eat for steady, safe results.
10 Foods to Avoid When Losing Weight (and What to Eat Instead)
These are the top foods to avoid when losing weight, from sugary drinks to refined snacks, plus easy swaps that keep you full on fewer calories.
How to Stick to a Meal Plan: 9 Strategies That Actually Work
Struggling with how to stick to a meal plan? Use these nine proven strategies to make meal planning feel simple, sustainable, and worth repeating.
Calorie deficit questions, answered
What is a calorie deficit?
A calorie deficit means you eat fewer calories than your body burns. That gap is what drives weight loss. Most adults can create a deficit of roughly 300 to 500 calories a day and expect 0.5 to 1 lb of loss per week.
Which calorie plan should I start with?
Choose the plan closest to what you currently eat, then step down gradually. Women who are smaller or less active often start at 1,200 to 1,500, while men and more active people often start at 1,800 to 2,000.
Do these plans include snacks?
Yes. Every day includes two snacks that make up about 10% of your daily calories. If you prefer fewer meals, move the snack calories into your breakfast, lunch or dinner.
Are the calorie counts exact?
They are close, carefully estimated values based on standard portion sizes, not laboratory measurements. Nutrition values are approximate, so treat them as a reliable guide rather than a precise lab result.
Start with a full week
Pick a calorie level and get seven days of meals, a grocery list and swaps — all on one page.
Browse meal plans