Weight loss meal plan: 7 days of filling, high-protein meals
This weight loss meal plan is a week of normal meals arranged to make a calorie deficit easier: protein at every meal, plenty of vegetables, measured oil, and snacks that fill you up. No food is banned, and nothing depends on special products.
The sample day below is worked out ingredient by ingredient. Scale it up or down to your own target from the calorie deficit calculator.
Updated October 22, 2026
Sample day
1,380 kcal
Protein
121 g · 35%
Carbs
154 g · 44%
Fat
33 g · 21%
What makes a meal plan work for weight loss
- A calorie deficit is what causes weight loss. Meal timing, carb cutting or 'fat-burning' foods only help if they help you eat a bit less overall.
- Protein at every meal makes a deficit easier: it is filling and helps you keep muscle while you lose weight.
- Vegetables, fruit, beans and soups add volume for few calories, so plates look and feel full.
- Measure the high-calorie extras: cooking oil, nut butters, cheese, sauces and drinks are where most untracked calories come from.
Your 7-day weight loss meal plan
Day 1 is the sample day worked out below.
Day 1
- breakfast
- Greek yogurt with berries and oats
- lunch
- Chicken salad with chickpeas and olive oil dressing
- snack
- Apple and a boiled egg
- dinner
- Baked cod with potatoes and broccoli
Day 2
- breakfast
- Two eggs on wholemeal toast with tomatoes
- lunch
- Lentil and vegetable soup
- snack
- Cottage cheese with cucumber
- dinner
- Chicken stir-fry with lots of vegetables and a small portion of rice
Day 3
- breakfast
- Greek yogurt with berries
- lunch
- Leftover stir-fry
- snack
- Orange
- dinner
- Turkey chilli with beans and a baked potato
Day 4
- breakfast
- Porridge made with milk
- lunch
- Tuna salad with chickpeas
- snack
- Apple
- dinner
- Salmon with roasted vegetables
Day 5
- breakfast
- Veggie omelette
- lunch
- Chicken and salad wholemeal wrap
- snack
- Carrots and hummus
- dinner
- Prawn and vegetable curry with cauliflower rice
Day 6
- breakfast
- Greek yogurt with oats
- lunch
- Minestrone soup
- snack
- Pear
- dinner
- Lean beef burger in lettuce with sweet potato wedges
Day 7
- breakfast
- Shakshuka
- lunch
- Leftover chilli
- snack
- Edamame
- dinner
- Steamed fish with ginger, greens and rice
A sample day with calories and macros
Day 1, weighed ingredient by ingredient. Rice, pasta, beans, lentils and meat are cooked weights.
Breakfast: Greek yogurt with berries and oats
290 kcal| Ingredient | Amount | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Plain non-fat Greek yogurt | 200 g | 118 | 20.4 | 7.2 | 0.8 |
| Blueberries | 100 g | 57 | 0.7 | 14.5 | 0.3 |
| Rolled oats, dry | 30 g | 114 | 3.9 | 20.3 | 2.0 |
Lunch: Chicken salad with chickpeas and olive oil dressing
460 kcal| Ingredient | Amount | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast, cooked | 110 g | 182 | 34.1 | 0.0 | 3.9 |
| Chickpeas, cooked | 100 g | 164 | 8.9 | 27.4 | 2.6 |
| Romaine lettuce | 80 g | 14 | 1.0 | 2.6 | 0.2 |
| Tomatoes | 100 g | 18 | 0.9 | 3.9 | 0.2 |
| Cucumber | 80 g | 12 | 0.5 | 2.9 | 0.1 |
| Olive oil | 8 g | 71 | 0.0 | 0.0 | 8.0 |
| Lemon juice | 10 g | 2 | 0.0 | 0.7 | 0.0 |
Snack: Apple and a boiled egg
170 kcal| Ingredient | Amount | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Apple | 150 g | 95 | 0.3 | 22.8 | 0.3 |
| Eggs | 50 g | 72 | 6.3 | 0.4 | 4.8 |
Dinner: Baked cod with potatoes and broccoli
460 kcal| Ingredient | Amount | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Cod, cooked | 160 g | 168 | 36.5 | 0.0 | 1.4 |
| Potatoes, boiled | 200 g | 172 | 3.4 | 40.0 | 0.2 |
| Broccoli, cooked | 150 g | 53 | 3.6 | 10.8 | 0.6 |
| Olive oil | 8 g | 71 | 0.0 | 0.0 | 8.0 |
Day total: about 1,380 kcal, with 121 g protein, 154 g carbs and 33 g fat. To fit your own target, multiply every amount by your daily calories divided by 1,380; the macro calculator gives you that target.
Estimates from per-100 g values in USDA FoodData Central (SR Legacy). Brands, recipes and cooking change the real numbers.
Foods that make a deficit easier
- Lean proteins: chicken, turkey, white fish, eggs, Greek yogurt, cottage cheese, tofu
- Beans, lentils and chickpeas
- Vegetables of every kind, especially in soups and stir-fries
- Potatoes and oats: filling for their calories
- Whole fruit rather than juice
Common weight-loss traps
- Drinks: juice, sweet coffees, alcohol and smoothies add calories without filling you up.
- Weekend overshoots can cancel a weekday deficit; judge the whole week.
- Very low targets are hard to stick to and to meet nutrient needs on.
- Weight swings day to day with water; look at the trend over 2–4 weeks.
How Meal Planner Pro handles it
- Choose Lose weight as your goal. Your daily calories are set about 18% below your maintenance calories (TDEE), and never below 1,200 kcal for women or 1,500 kcal for men.
- Protein is set at 1.8 g per kg of body weight, with about a quarter of calories from fat.
- Every meal is sized to those targets, and you can swap any meal you don't fancy.
- If you also select a health condition, its rules are applied on top of your weight-loss target.
Get your own weight loss week
Meal Planner Pro builds a 7-day plan from a short quiz, sized to your calorie target, with recipes and a grocery list.
Create My Meal PlanPlans from $8.99/week. No free plan or trial. See pricing
Frequently Asked Questions
It depends on your size, age and activity. A common approach is 10–20% below your maintenance calories; the calorie deficit calculator works out yours.
No. Low-carb diets work for some people because they cut calories, not because carbs themselves cause weight gain. This plan keeps carbs from potatoes, oats, rice and fruit in measured portions.
It varies too much from person to person to promise a number. A moderate deficit usually leads to gradual loss that is easier to keep off; check with your doctor if you have a lot to lose or a health condition.
Sources: USDA FoodData Central records used
- Plain non-fat Greek yogurt: Yogurt, Greek, plain, nonfat (FDC 170894)
- Blueberries: Blueberries, raw (FDC 171711)
- Rolled oats, dry: Cereals, oats, regular and quick, not fortified, dry (FDC 173904)
- Chicken breast, cooked: Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC 171477)
- Chickpeas, cooked: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC 173757)
- Romaine lettuce: Lettuce, cos or romaine, raw (FDC 169247)
- Tomatoes: Tomatoes, red, ripe, raw, year round average (FDC 170457)
- Cucumber: Cucumber, with peel, raw (FDC 168409)
- Olive oil: Oil, olive, salad or cooking (FDC 171413)
- Lemon juice: Lemon juice, raw (FDC 167747)
- Apple: Apples, raw, fuji, with skin (FDC 167793)
- Eggs: Egg, whole, raw, fresh (FDC 171287)
- Cod, cooked: Fish, cod, Atlantic, cooked, dry heat (FDC 171956)
- Potatoes, boiled: Potatoes, boiled, cooked without skin, flesh, without salt (FDC 170440)
- Broccoli, cooked: Broccoli, cooked, boiled, drained, without salt (FDC 169967)