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.
|EGGS||OATMEAL||SALAD||PROTEIN TREAT or YOGURT||DINNER|
|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?
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.