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For weight loss, the easiest low-calorie meal plan for weight loss

I noticed a pattern in my meals as I lost weight over the past six month. This helped me stay on track.

I was able to keep my recent weight loss, 20 lb, by tracking and counting my calories.

Before and After Weight LossTable of Contents

  • Low Calorie Meal Planning
  • 30 Healthy Meal Options to Follow the Low Calorie Plan
    • Breakfast Options (3000-400 Calories).
    • Low Calorie Lunches (300-400 calories)
    • Protein Snack 200 Calories
    • High-Protein Dinner (400 – 500 Calories).
  • What are you looking for?
  • Low Calorie Meal Plan For Weight Loss
    • Basics of Breakfast: Oats, Eggs 300-400 Calories
    • Lunch – Salad with Meat & Greens 300-400 Calories
    • Food: Greek yogurt or protein powder 200 calories
    • Meat and Veggies 400 – 500 Calories

However, I’m not afraid to try new foods.

It wasn’t until I started documenting my meals for Instagram, that I realized that I wasn’t eating the exact same food every day, but many different foods! This is because my method has the perfect balance of predictability and flexibility.

My Low Calorie Meal Plan

I thrive on a high-protein, balanced carbohydrate, and low-fat diet. Here’s My 1500-calorie meal program.

The core of the matter is that I attribute my success and my ability to eat within a calorie limit. Story

I will cut down on the amount of carbs I eat if I consume too many calories. My macro calculator calculates the calories required to create a surplus.

I stop snacking. This is what has been and continues to be my greatest obstacle in losing weight.

I don’t have to eat the same food every day. MyFitnessPal and other calorie-tracking apps must be used to measure, weigh, and track the spices I use in my meals

This printable illustrates how my diet looks. My diet is predictable, but I consider it flexible.

Template for a Low Calorie Meal Plan

Healthy Meal Options for Low Calorie Plan

These are the 30 meal options I included in my meal plan template. Here is the 30-day meal plan.

This is a printable version the meal plan spreadsheet.

The Easiest Weight-Loss Meal Plan Ever

The easiest weight loss meal plan ever 

Breakfast Options (300-400 calories)

I found that oatmeal and eggs were a staple part of my weight loss journey.

I sometimes make low-calorie pancakes using only oats, egg whites, and butter.

I sometimes make omelets with oatmeal and fruit.

You could also make eggwhite oatmeal, which is basically adding my egg whites and oats to my oatmeal.

Low Calorie Lunches (300-400 calories)

I make a new salad every day for lunch. I just started to Instagram my daily salad streak .

My green salad contains 4 ounces of lean meat and plenty of vegetables. Next, I add a low-calorie salad dressing.

  • Bolthouse dressings (35-45 calories per two tablespoons and can be found at your grocery store’s produce section).
  • Walden Farms Dressing (zero calories! )
  • or Olive Garden Italian Lightt (30 Calories for 2 Spoons.

These chicken salads are my favorite and I eat a lot of them.

The spreadsheet contains 30 ideas for salads

Protein Snack (200 calories)

This is a simple and delicious meal that I love! You can either use 200 calories of Greek yogurt, or use a recipe with protein powder (like peanut Butter cups), both are acceptable!

Nonfat plain Greek Yogurt with Protein Powder ( Jump To the Spreadsheet for 30 Ideas!

I love the combination of nonfat plain Greek yogurt with sugar-free pistachio dessert.

High Protein Dinner (400 – 500 Calories)

This is a very easy recipe that can be enjoyed by all the family.

You can combine 4 ounces (e.g., steak, pork) to make a delicious dinner. You can combine chicken, steak, and pork with raw or cooked vegetables to make a great dinner.

You can add starchy carbs or regular carbs to your meal. I’ll have pasta, bread potatoes and fruits.

Scrambled eggs Strawberries and cream Berry Spinach Salad Ice cream made with cake batter Tacos with ground turkey and corn tortilla
Egg White Omelette Salted Caramel BBQ Chicken Salad Strawberry ice cream Ground beef with rice and vegetables
Hard-boiled eggs Birthday cake Taco Salad Protein PB Cup Chicken Stir Fry
Quiche PB Banana Cobb salad Cookies & Cream protein bars Steak with potatoes and broccoli
Deviled eggs PB Chocolate Salad for Chef Protein mug cake Chicken Fajitas
Frittata Blueberry Turkey Ranch Salad Protein pancakes Hamburger on lettuce and homemade fries
Egg salad Raspberry Asian Salad Pumpkin Protein Fluff Sandwiches Sweet potato, fish and asparagus
Sandwich with eggs Banana Bread Hard-boiled Egg Salad Protein cookie dough Barbecue chicken and rice
Egg muffins Coconut Chicken Caesar Salad Sweet potato protein pancakes Chili
Baked eggs Almond Poppyseed Chicken Cobb Salad Cake batter protein balls Homemade Pizza with Chicken
It’s so easy Lemon Poppyseed BLT Salad Protein Cheesecake Chicken Caesar Salad
Egg white pizza Maple and brown Sugar Apple Chicken Salad Protein Pumpkin Mug cake Meatball Stroganoff
Egg crepes Cookies Dough Strawbery. Grilled chicken Mug cake with cookies & cream Grilled chicken tenders with cucumber salad
Chaffles (cheese waffles) Pumpkin Thai Chicken Salad Protein donuts Sticky Ginger Chicken
Carrot Cake Greek Avocado Salad Cinnamon Vanilla Protein Bites Cauliflower, Italian Chicken
Wrapped eggs Cinnamon, Apples Cranberry Walnut Feta Salad Pistachio Protein Shake Spaghetti Squash Carbonara
Eggwhite oatmeal Cinnamon Roll Maple Burboun Bacon Blueberries and cream cakes Low Calorie Chicken Alfredo Pasta
Cloud Egg Brownie Poppyseed salad Protein powder crepes Homemade Chickfila-A
Eggs and Laughing Cow Cheese Blueberry Lemon Farmhouse Ranch YOGURT Italian Stuffed peppers
Poached eggs Cherry Southwest Salad Caramel Chicken Fajita Rollups
Scrambled egg pizza Orange creamsicle Mixed Greens With Dijon Peanut butter paste Chicken Lettuce Wraps
Breakfast burrito S’more Lemon Parmesan Salad Birthday Cake Chicken Lo-Mein
Cottage Cheese eggs Pistachio Oatmeal Broccoli Berry Salad Pistachio Spaghetti squash and Parm with chicken
Inside omelette Almond butter Turkey Bacon Salad Strawberry cheesecake Spaghetti Squash Tacos
Eggs benedict Peaches & Cream Chicken Raspberry Nut Salad Cookies, cream powder and yogurt Cheesey meatballs with rice
Denver Omelette Dry fruits and nuts Turkey Cranberry Sunflower Salad Yogurt blueberry cheesecake Chicken Noodle Soup
Eggwhite pancakes Chocolate Southwest BBQ Salad Yogurt Pistachio Pudding Ground Turkey Sloppy Joes
Breakfast quesadilla Peanut butter, jelly Pulled Pork Salad Frozen Yogurt Pie Pork and potatoes
Bell Pepper ring eggs banana caramel Chicken salad and roasted vegetable Yogurt plus chocolate protein powder Pork loin, and rice
Breakfast Egg casserole Oatmeal raisin cookie Ranch salad and Bell pepper Yogurt plus protein cookie butter Cauliflower Gnocchi with Rotisserie Chicken

Do you have a specific request?

How do I calculate how many calories I should consume?

This is a macro- and calorie calculator!

What can I do to lose weight if my daily calories are between 1200-1500?

Where you start will determine how much weight can you lose. A base will help you lose 1 lb per year by eating 500 fewer calories each day.

How do I combine the meals of my family with my weight loss plan?

This program is open to all members of your family. One person might eat 4 ounces of meat while the other may eat 6 ounces.

These calories can be safely eaten.

You are able to exercise while eating between 1200- 1500 calories depending on how intensely you exercise and what your exercise goals are. It allows you to monitor your energy levels and adjust your exercise accordingly.

Are you a physician?

I’m not.

Does this plan offer “free food?”

Yes! You can add more veggies, but I also have a complete listing of low-calorie or no-calorie foods. My “free food” list includes seasonings, snacks, etc. that I don’t always keep track.




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