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Weight loss meal plan samples
Guide to Meal Plans
Meal plans are designed to serve as a starting framework for organizing your meals. There’s no such thing as a “one-size-fits-all” approach when it comes to nutrition. Each person’s needs and preferences are unique, and a plan that works for one individual may not work for another.
Meal plans should be used as guidance to help you get started—to give structure to your eating habits, support your goals, and help you learn what works best for your body. Over time, you’ll be able to adjust these plans to match your personal macronutrient needs and to include foods that are both satisfying and enjoyable for you.
The ultimate goal is to create a way of eating that’s sustainable, tailored to your needs, and supports your progress.
Choose a sample meal plan that aligns with your needs. For example, if your Total Daily Energy Expenditure (TDEE) is 2,700 calories, and considering a 500-calorie deficit, begin by reviewing the 2,200-calorie sample meal plan provided below. This will give you an idea of the types of foods and portion sizes that can help you achieve your target caloric intake and macronutrient goals.
1,800-Calorie Cutting Meal Plan
(35/40/25 P/C/F)
Macronutrient Breakdown:
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Protein: 135g
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Carbohydrates: 180g
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Fats: 60g
Meal Breakdown:
Breakfast:
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3 egg whites
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1 whole egg
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½ cup cooked oatmeal
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½ banana
Calories: 300 | Protein: 20g | Carbs: 30g | Fat: 10g
Morning Snack:
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1 cup non-fat Greek yogurt
-
¼ cup mixed berries
Calories: 150 | Protein: 15g | Carbs: 15g | Fat: 0g
Lunch:
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5 oz grilled chicken breast
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1 cup steamed broccoli
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½ cup cooked brown rice
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1 tsp olive oil
Calories: 400 | Protein: 40g | Carbs: 30g | Fat: 10g
Afternoon Snack:
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1 medium apple
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1 tbsp natural peanut butter
Calories: 200 | Protein: 5g | Carbs: 25g | Fat: 10g
Dinner:
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6 oz baked salmon
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1 cup roasted asparagus
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½ cup quinoa
Calories: 500 | Protein: 45g | Carbs: 40g | Fat: 20g
Evening Snack:
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½ cup low-fat cottage cheese
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1 tbsp chia seeds
Calories: 250 | Protein: 10g | Carbs: 10g | Fat: 10g
Total Daily Intake:
-
Calories: 1,800
-
Protein: 135g
-
Carbohydrates: 180g
-
Fats: 60g
2,000-Calorie Meal Plan (35/40/25 P/C/F)
Macronutrient Breakdown:
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Protein: ~175g
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Carbohydrates: ~200g
-
Fats: ~55g
Meal Breakdown:
Breakfast:
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3 egg whites
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1 whole egg
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1 slice sprouted grain toast
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1/2 cup cooked oatmeal
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1/4 cup mixed berries
Calories: 350 | Protein: 25g | Carbs: 35g | Fat: 14g
Morning Snack:
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1/2 cup low-fat cottage cheese
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1/2 scoop whey protein
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1 small pear
Calories: 220 | Protein: 30g | Carbs: 20g | Fat: 5g
Lunch:
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6 oz grilled turkey breast
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1 cup roasted Brussels sprouts
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1/2 cup brown rice
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1 tsp olive oil
Calories: 450 | Protein: 50g | Carbs: 30g | Fat: 15g
Afternoon Snack:
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1 rice cake
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1 tbsp peanut butter
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1 cup cucumber slices
Calories: 180 | Protein: 8g | Carbs: 15g | Fat: 12g
Dinner:
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6 oz grilled shrimp
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1 cup farro
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1 cup roasted zucchini
Calories: 500 | Protein: 55g | Carbs: 45g | Fat: 20g
Evening Snack:
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1 cup non-fat Greek yogurt
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1 tbsp ground flaxseeds
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1/4 cup raspberries
Calories: 300 | Protein: 30g | Carbs: 15g | Fat: 9g
Total Daily Intake:
Calories: ~2,000
Protein: ~175g
Carbohydrates: ~200g
Fats: ~55g
2,200-Calorie Meal Plan (35/40/25 P/C/F)
Macronutrient Breakdown:
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Protein: ~193g
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Carbohydrates: ~220g
-
Fats: ~61g
Meal Breakdown:
Breakfast:
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3 egg whites
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1 whole egg
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1 slice whole grain English muffin
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1/2 medium avocado
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1 small orange
Calories: 380 | Protein: 26g | Carbs: 30g | Fat: 20g
Morning Snack:
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1 cup non-fat Greek yogurt
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1 scoop whey protein
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1/2 cup strawberries
Calories: 300 | Protein: 40g | Carbs: 20g | Fat: 3g
Lunch:
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6 oz grilled lean beef (sirloin)
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1 cup steamed asparagus
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1/2 cup cooked barley
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1 tsp olive oil
Calories: 500 | Protein: 55g | Carbs: 30g | Fat: 20g
Afternoon Snack:
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1 cup edamame (steamed)
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1 small apple
Calories: 250 | Protein: 20g | Carbs: 25g | Fat: 10g
Dinner:
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7 oz baked tilapia
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1 cup lentils (cooked)
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1 cup roasted Brussels sprouts
Calories: 520 | Protein: 60g | Carbs: 45g | Fat: 20g
Evening Snack:
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1/2 cup low-fat cottage cheese
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1 tbsp chia seeds
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1/4 cup blueberries
Calories: 250 | Protein: 22g | Carbs: 15g | Fat: 8g
Total Daily Intake:
-
Calories: ~2,200
-
Protein: ~193g
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Carbohydrates: ~220g
-
Fats: ~61g
Weight Loss Grocery List
See the Bulking Grocery List to know the essential foods to purchase.
Quick Tips for Adjusting Meal Plans
✅ Adjust portion sizes: Increase or decrease the quantity of specific ingredients (e.g., lean proteins, carbs, or fats) to match your caloric needs.
✅ Swap food options: Choose similar nutrient-dense foods (e.g., switch quinoa for brown rice) to keep variety and flavor.
✅ Balance macronutrients: Ensure protein, carbs, and fats align with your goals by reading food labels and using a nutrition calculator.
✅ Plan for flexibility: Mix and match meals across plans to suit your personal preferences and schedule
⚠️ Important Considerations
The values provided in these sample meal plans are approximations based on standard serving sizes and nutrition databases. Achieving precise macronutrient and calorie targets requires accurate measurement of portions using tools like a food scale or measuring cups. Variations in food brands and preparation methods can also affect nutritional values.
To ensure accurate tracking of your daily intake, it’s recommended to use a high-quality, evidence-based calorie and meal tracking application. Here are some reputable tools widely used by nutrition professionals and fitness enthusiasts:
✅ MyFitnessPal (Website & App) – Popular, user-friendly platform with a large food database.
✅ Cronometer (Website & App) – Highly accurate, data-driven tracker with detailed nutrient information.
✅ Lose It! (Website & App) – Well-regarded tool for weight management with intuitive tracking features.These tools can help you log meals, monitor macros, and stay on track with your goals.