Meal plans

Plans by calorie level

Each plan lists a full week of breakfasts, lunches, dinners and snacks, plus a grocery list, food swaps and answers to the questions people ask most.

1,200 calories

1200 Calorie Meal Plan

For smaller-framed adults, shorter people, or anyone who wants steady, slower-paced weight loss at a lower calorie level.

1,400 calories

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.

1,500 calories

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.

1,600 calories

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.

1,800 calories

1800 Calorie Meal Plan

For taller or more active adults, or anyone stepping down gradually from a higher calorie intake without feeling deprived.

2,000 calories

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.

7 days

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.

Mediterranean

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.

500 calorie meals

500 Calorie Meals

For people who like big, satisfying meals and want to know exactly what 500 calories of real food looks like on a plate.

Focused weeks

Narrower versions of the plans above — high-protein, vegetarian, no-cook and goal-specific weeks.

Start here if you are unsure

7 days

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.

Mediterranean

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

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.