The simplest low-calorie meal plan for weight loss – Fastest way to lose 20 pounds

Access the meal plan

Since I have been able to maintain my weight loss for the past 6 months, I have noticed a pattern for my daily meals that has helped me stay on track! Here is the exact, but flexible, low-calorie meal plan that I followed.

Maintaining my recent 20 lb weight loss was possible by continuing to count and track my calories. (You can read my weight loss story here)

Transforming weight loss
Before and after weight loss

But, I can be stubborn about my meals. I like to eat the same foods every day, but I also have a rebellious tinge in which I crave variety. I don’t like being “locked in a plan.” It doesn’t even make sense to me. I’m complicated, I know!

It wasn’t until I started documenting my meals more consistently for Instagram that I realized that eating means eating the same foods every day, but with so much variety! I think my method is the perfect balance between predictability and flexibility.

My low calorie meal plan

I manage a high-protein, high-carb, low-fat diet. I wrote several meal plans with macros divided between 40% protein, 40% carbohydrates and 20% fat. (here’s my 1500 calorie one)

But, at the heart of it all, I attribute my success to starting with a calorie deficit and meeting my calorie goals. The end of the story.

If I eat too many grams of carbs, I will reduce my protein portions. As long as I don’t exceed my daily calorie budget and maintain a calorie deficit, I continue to lose weight. (you can see how many calories you need to create a calorie deficit on my macro computer)

I try to avoid snacks, which has been the biggest obstacle in my weight loss and still is. My main meals range from 300-500 calories.

So, even when I can eat the same food every day, meals can have a great variety. No matter what I add or spice up the tables with which it needs to be weighed, measured and tracked in MyFitnessPal (or any calorie tracking and macro app).

This pattern is how my diet breaks down according to the meals I call predictable, but flexible!

30 healthy eating ideas for a low calorie plan

So, here are 30 table ideas that give variety to your meal plan template. I realize the table is a little soft, so feel free to print the 30 days here.

low calorie diet meals
Print the spreadsheet with table ideas here!

Breakfast options (300-400 calories)

What I noticed in my weight loss meals was that I eat eggs and oatmeal every morning. But, there are a variety of ways to prepare them.

Sometimes I made low-calorie pancakes, which were just oats, egg whites, and cottage cheese.

At other times, I made omelettes with oatmeal and fruit.

And I would also make egg white flakes, which just put my egg whites in the oats. There are many amazing ways to prepare eggs and oats. (Jump to my spreadsheet for 30 ways!)

Low calorie lunches (300-400 calories)

At lunch, I ate a salad every day. In fact, I’ve just started documenting my daily salad on Instagram, so I can remember all the salads I like!

For my lettuce, I use 4 ounces of meat, lots of vegetables and then a low-calorie dressing. My favorite dressings now are the ones

Here are some chicken salads that I really like and eat a lot.

Go to the spreadsheet for 30 salad ideas.

Protein snack (200 calories)

This is easy and right now, my favorite meal of the day !! I’ll have either 200-calorie Greek yogurt, a recipe made with protein powder (like glasses of protein peanut butter), or both!

Simple fat-free Greek yogurt with protein powder! (jump to spreadsheet for 30 ideas here!)

My favorite now is to mix plain fat-free Greek yogurt with sugar-free pistachio pudding mix! I could eat this AT EVERY MEAL OF THE DAY!

Protein-rich dinner (400-500 calories)

This is a super light meal and a meal that the whole family can enjoy. You don’t have to make a diet meal at all.

Combining 4 ounces of meat, such as chicken, fish, steak, pork, etc., with some cooked or raw vegetables can be the model for any dinner meal.

Then add some starchy carbs or regular carbs. I will have pasta, bread, potatoes, fruit, tortilla, etc.

Omelette Strawberries and cream Spinach salad with berries Ice Cream Cake Dough Tacos with corn tortilla and ground turkey
Egg white omelet Salted caramel Grilled chicken salad Strawberry ice cream Minced beef with rice and vegetables
Hard boiled eggs Cake Taco salad PB protein cup Fried chicken
Tart PB Banana Cobb salad Protein bars with biscuits and cream Steak with potatoes and broccoli
Stuffed eggs PB Chocolate Chef’s salad Protein cake Chicken fajitas
frittata Blueberries Ranch salad with turkey Protein pancakes Hamburger on lettuce with homemade french fries
Egg salad Raspberry Asian salad Pumpkin protein puff sandwiches Fish and asparagus with sweet potatoes
Egg sandwich Banana bread Hard boiled egg salad Protein cookie dough Grilled chicken and rice
Egg muffins Coconut Caesar chicken salad Sweet potato protein pancakes chili
Baked eggs Almond poppy seeds Cobb chicken salad Protein balls from cake batter Homemade pizza with chicken
too easy Lemon poppy seeds BLT Salad Protein cheesecake Caesar chicken salad
Egg white pizza Maple and brown sugar Chicken salad with apples Pumpkin protein cake Stroganoff meatball
Crepe with eggs Biscuit dough Strawberries and grilled chicken Biscuits and cream cake Grilled chicken with cucumber salad
Chaffles Pumpkin Thai chicken salad Protein donuts Chicken with sticky ginger
Microwave eggs Carrot cake Greek avocado salad Cinnamon protein bites, vanilla Italian rice with chicken and cauliflower
Foil with egg Apples and cinnamon Blueberry feta salad, nuts Pistachio protein shake Spaghetti Squash Carbonara
White oat flakes Cinnamon roll Burboun maple bacon Blueberry and cream cake Alfredo pasta with low-calorie chicken
Cloud Egg Brown Poppy salad Powdered protein cracks Homemade chick-fil-A
Laughing eggs and cottage cheese Blueberries Lemon Farmhouse Farm YOGURT Italian stuffed peppers
Fried eggs Cherry Southwestern salad Caramel Chicken fillet rolls
Egg omelette pizza Orange cream Mixed greens with Dijon Peanut butter powder Wrap with chicken salad
Breakfast burrito More Parmesan salad with lemon Cake Pui Lo-Mein
Cow’s cheese eggs Pistachio oatmeal Broccoli salad Pistachio Spaghetti pumpkin with chicken and Parm
Omelet on the outside Almond butter Turkey bacon salad strawberry cheesecake Spaghetti Squash Tacos
Eggs Benedict Peaches and cream Chicken salad with walnuts Yogurt and cakes and cream powder Meatballs with cheese over rice
Omelette Denver Dried fruits and nuts Turkey salad with blueberries and sunflower Cheesecake with yogurt and blueberries Chicken noodle soup
Egg white pancakes Pumpkin and chocolate Southwestern BBQ Salad Pistachio yogurt pudding Sloppy Joes with Ground Turkey
Quesadilla for breakfast Peanut butter and jelly Pork salad pulled Frozen yogurt pie Pork and potato steak
Bell Pepper Ring Eggs banana caramel Chicken salad and fried vegetables Yogurt plus protein powder chocolate Pork and rice
Breakfast casserole with eggs Oatmeal raisin cake Bell Pepper and Ranch Salad Yogurt plus cookie protein butter Cauliflower dumplings with roast chicken

What do you want to know!

How do I know how many calories I should eat?

I have a calorie calculator and macro here!

Will I lose 1200-1500 calories?

Losing weight with these calories really depends on where you start. The only way to know this is to keep track of your diet for at least a week. If you do not lose weight or gain weight in that week, these are the basic calories. Once you have a core value, creating a deficit of 500 calories a day will help you lose 1 kg per week.

How do I balance my family’s meals with my own weight loss plan?

The meals in this program can be eaten by anyone in the family! The only difference is how much you eat compared to your family. Maybe you’ll have 4 ounces of meat for dinner, and they’ll have 6 ounces.

Can I exercise based on these calories?

Exercise while eating 1200 – 1500 calories will depend on what you consider exercise, intensity and how long you have been exercising. Walking is a great place to start and can be done comfortably in this program. Assess your energy level during the day and make adjustments from there.

Are you a medical professional?

I’m not. I graduated with a bachelor’s degree in health education and recently became a certified personal trainer. This meal plan and my low-calorie recipes are informative. Please visit a qualified provider in your area to discuss your personal circumstances.

my 30-day meal ideas and weight loss plan

Breakfast basics: oats and eggs 300-400 calories

  • 1 / 3-1 / 2 cup oat
  • 1 cup egg whites
  • 1-2 big eggs

Lunch: Salad – Meat and Vegetables 300-400 calories

  • 4 ounce chicken, beef, tuna or pork
  • 2 Buckets greenery
  • 2 spoons low calorie sauce
  • 1 cup chopped vegetables or other toppings

Snack – protein powder or Greek yogurt 200 calories

  • 2 / 3-1 cup simple fat-free Greek yogurt
  • 1 scoop or 30 grams of protein powder

Dinner – Meat and Vegetables 400-500 calories

  • 4 ounce chicken, beef, pork or other protein
  • 2 Buckets vegetables
  • 1 ounce carbohydrates such as rice, pasta, sweet potatoes or other starchy carbohydrates
  • Each day, select a meal from each category.

  • Weigh and measure the ingredients to meet the calories allocated for each meal.

  • For a 1200 calorie diet, select the calorie limit at the lowest level. For the 1500 calorie diet, select the higher number.

  • Be flexible and enjoy your meals every day!

Post it on your favorite meal planning panels or watch me here!

This is a flexible but predictable meal plan for your low calorie weight loss goals.


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