Here’s what I wish someone had handed me ten months ago when I started eating in a 500 calorie deficit: a complete low calorie meal plan showing exactly what to eat for an entire week. Not vague suggestions or single recipes, but a full plan with breakfast, lunch, dinner, and snacks all calculated and ready to go.
So that’s what I’m giving you here: my actual meal plan for a typical week. This is what I eat. These are the meals that have helped me lose 15 pounds while feeling satisfied, energized, and like I’m eating real food—not diet food.
At 50, with a mostly sedentary lifestyle (though I aim for 10k steps daily) and burning an additional 150 calories through exercise, I typically eat around 1,400-1,450 calories per day to maintain my 500 calorie deficit. Your numbers will be different based on your age, weight, height, and activity level—use Cronometer or another app from my calorie tracking apps article to calculate your specific needs.
This meal plan averages about 1,400 calories per day and includes:
- Breakfast: 300-350 calories
- Lunch: 350-400 calories
- Afternoon Snack: 100-150 calories
- Dinner: 450-500 calories
- Evening Snack: 80-100 calories (if needed)
Let me walk you through an entire week of eating that actually works in real life.
How to Use This Low Calorie Meal Plan
This is a template, not a prescription. Feel free to swap meals around, repeat favorites, or substitute similar options. Don’t like fish? Swap it for chicken. Hate Brussels sprouts? Use broccoli instead.
Prep on Sunday. I’ll give you a Sunday prep list that makes the entire week manageable. Most of these meals come together quickly because ingredients are already prepped.
I store everything in glass meal prep containers which keep food fresh for 4-5 days and are microwave-safe.
Everything is gluten-free. All my meals accommodate my gluten-free needs, but you can substitute regular bread, pasta, etc. if gluten isn’t an issue for you.
If you need to verify nutrition information for any ingredients, the USDA FoodData Central database is the most reliable source for accurate calorie and macro counts.
Track everything. Even though I’m giving you the calorie counts, I still log everything in Cronometer to stay accountable and see my macros.
Adjust portions for your needs. If your calorie target is higher or lower than mine, adjust portion sizes accordingly. The meal structure stays the same—just scale the quantities.
Sunday Meal Prep Session
Spend 2-3 hours on Sunday and your week is set:
Proteins:
- Grill 6 chicken breasts (for lunches and dinners)
- Hard-boil 10 eggs (for breakfasts and snacks)
- Brown 1 lb ground turkey with taco seasoning (for meals)
Grains:
- Cook 3 cups quinoa
- Make 4 cups cauliflower rice
Vegetables:
- Wash and chop: bell peppers, cucumbers, carrots, celery
- Roast 2 sheet pans of mixed vegetables (broccoli, Brussels sprouts, cauliflower)
- Make 5 mason jar salads
Other:
- Make overnight oats (3 servings)
- Portion Greek yogurt into containers with berries
- Make chia pudding (4 servings)
- Cook turkey chili or soup for the week
Storage:
- Label everything with contents and date
- Store proteins for max 4 days in fridge, freeze extras. Follow USDA food safety guidelines for proper storage temperatures and times.
- Keep cut vegetables in airtight containers with damp paper towel
Week at a Glance
Here’s the full week so you can see the variety and plan your shopping:
Monday: Egg scramble, turkey wrap, chicken bowl
Tuesday: Greek yogurt bowl, mason jar salad, sheet pan chicken
Wednesday: Overnight oats, tuna stuffed avocado, turkey chili
Thursday: Protein smoothie, chicken Caesar salad, salmon with vegetables
Friday: Egg scramble, southwest bowl, stir-fry
Saturday: Protein pancakes, cobb salad, stuffed peppers
Sunday: Veggie omelet, meal prep lunch, grilled chicken dinner
Now let’s break down each day in detail.
Monday
Breakfast: Veggie Egg Scramble with Toast (330 calories)
- 1 whole egg + 3 egg whites scrambled (121 calories)
- 1 cup spinach and mushrooms cooked in (20 calories)
- 1 slice gluten-free toast (90 calories)
- ½ tablespoon butter (50 calories)
- ½ cup berries on the side (40 calories)
- Coffee with splash of almond milk (10 calories)
Protein: 24g
Lunch: Turkey and Avocado Lettuce Wraps (360 calories)
- 4 oz sliced turkey breast (120 calories)
- ¼ avocado (60 calories)
- 6 lettuce leaves (30 calories)
- 1 cup vegetables (tomatoes, cucumber) (30 calories)
- 2 tablespoons hummus (70 calories)
- Mustard, hot sauce
Protein: 30g
Afternoon Snack: Apple with String Cheese (100 calories)
- 1 small apple (55 calories)
- 1 light string cheese (45 calories)
Protein: 7g
Dinner: Southwest Chicken Bowl (450 calories)
- 5 oz grilled chicken with chili powder, cumin (185 calories)
- ½ cup black beans (110 calories)
- 1 cup cauliflower rice (25 calories)
- ½ cup corn (65 calories)
- 2 tablespoons shredded cheese (45 calories)
- 2 tablespoons salsa (10 calories)
- Diced tomatoes, cilantro, lime
Protein: 42g
Evening Snack: Air-Popped Popcorn (90 calories)
- 3 cups air-popped popcorn with salt
Daily Total: 1,330 calories | Protein: 103g
Tuesday
Breakfast: Greek Yogurt Protein Bowl (310 calories)
- 1 cup plain nonfat Greek yogurt (100 calories)
- ½ cup strawberries (25 calories)
- ½ cup blueberries (42 calories)
- 1 tablespoon gluten-free granola (50 calories)
- 1 tablespoon sliced almonds (35 calories)
- 1 teaspoon honey (20 calories)
- Coffee with almond milk (10 calories)
Protein: 20g
Lunch: Mason Jar Chicken Salad (380 calories)
- 4 oz grilled chicken (150 calories)
- 3 cups mixed greens and vegetables (45 calories)
- ¼ cup chickpeas (70 calories)
- 2 tablespoons balsamic vinaigrette (90 calories)
- 2 tablespoons feta cheese (40 calories)
Protein: 35g
Afternoon Snack: Greek Yogurt with Berries (95 calories)
- ½ cup Greek yogurt (50 calories)
- ½ cup strawberries (25 calories)
- Drizzle of honey (20 calories)
Protein: 10g
Dinner: Sheet Pan Chicken and Vegetables (420 calories)
- 6 oz chicken breast (220 calories)
- 3 cups roasted vegetables (broccoli, bell peppers, zucchini) (90 calories)
- 1 teaspoon olive oil for vegetables (40 calories)
- ½ cup quinoa (111 calories)
- Lemon, garlic, herbs
Protein: 48g
Evening Snack: Frozen Grapes (100 calories)
- 1 cup frozen grapes
Daily Total: 1,305 calories | Protein: 113g
Wednesday
Breakfast: Overnight Oats (320 calories)
- ½ cup gluten-free oats (150 calories)
- ½ cup unsweetened almond milk (15 calories)
- ¼ cup Greek yogurt (25 calories)
- 1 tablespoon chia seeds (60 calories)
- ½ cup berries (40 calories)
- 1 teaspoon honey (20 calories)
- Coffee with almond milk (10 calories)
Protein: 13g
Lunch: Tuna Salad Stuffed Avocado (390 calories)
- 1 can (5 oz) tuna in water (125 calories)
- ½ avocado (120 calories)
- 2 tablespoons Greek yogurt (20 calories)
- 1 tablespoon light mayo (35 calories)
- Celery, onion, lemon, dill
- Side salad: 2 cups greens with balsamic vinegar (35 calories)
Protein: 32g
Afternoon Snack: Hard-Boiled Egg with Carrots (100 calories)
- 1 hard-boiled egg (70 calories)
- 10 baby carrots (30 calories)
Protein: 7g
Dinner: Turkey Chili with Cornbread (490 calories)
- 1½ cups turkey chili (300 calories)
- 1 small piece gluten-free cornbread (120 calories)
- 2 tablespoons Greek yogurt (20 calories)
- 2 tablespoons shredded cheese (45 calories)
- Diced jalapeños, cilantro
Protein: 32g
Evening Snack: Sugar-Free Jello (10 calories)
- 1 serving sugar-free Jello
Daily Total: 1,310 calories | Protein: 84g
Thursday
Breakfast: Protein Smoothie (300 calories)
- 1 scoop protein powder (120 calories)
- 1 cup unsweetened almond milk (30 calories)
- ½ banana (53 calories)
- ½ cup berries (40 calories)
- 1 cup spinach (7 calories)
- 1 tablespoon almond butter (95 calories)
- Ice
Protein: 30g
Lunch: Lightened Chicken Caesar Salad (380 calories)
- 4 oz grilled chicken (150 calories)
- 3 cups chopped romaine (24 calories)
- 2 tablespoons Caesar dressing (80 calories)
- 2 tablespoons parmesan (44 calories)
- 1 cup cherry tomatoes (27 calories)
- Lemon wedge
Protein: 36g
Afternoon Snack: Rice Cake with Peanut Butter (100 calories)
- 1 gluten-free rice cake (35 calories)
- 2 teaspoons peanut butter (65 calories)
Protein: 3g
Dinner: Baked Salmon with Roasted Vegetables (480 calories)
- 5 oz salmon (230 calories)
- 2 cups Brussels sprouts, roasted (70 calories)
- ½ cup sweet potato, roasted (55 calories)
- 1 teaspoon olive oil for vegetables (40 calories)
- 1 cup roasted broccoli (30 calories)
- Lemon, dill, garlic
Protein: 38g
Evening Snack: Cucumber with Everything Bagel Seasoning (25 calories)
Friday
- ½ large cucumber, sliced (8 calories)
- 1 teaspoon Everything Bagel seasoning (17 calories)
- Protein: 1g
- Daily Total: 1,285 calories | Protein: 108g
Breakfast: Veggie Egg Scramble (290 calories)
- 1 whole egg + 3 egg whites scrambled (121 calories)
- 1 cup spinach and mushrooms cooked in (20 calories)
- 1 slice gluten-free toast (90 calories)
- ½ tablespoon butter (50 calories)
- Salt, pepper, garlic powder (9 calories)
Protein: 22g
Lunch: Southwest Bowl (415 calories)
- 1 cup cauliflower rice (25 calories)
- 4 oz grilled chicken breast (130 calories)
- ½ cup black beans (110 calories)
- ¼ avocado (60 calories)
- 2 tablespoons salsa (10 calories)
- 1 tablespoon Greek yogurt (8 calories)
- 1 tablespoon shredded cheese (28 calories)
- Lime, cilantro, cumin (44 calories)
Protein: 40g
Afternoon Snack: String Cheese and Berries (110 calories)
- 1 part-skim mozzarella string cheese (80 calories)
- ½ cup strawberries (30 calories)
Protein: 7g
Dinner: Quick Chicken Stir-Fry (465 calories)
- 5 oz chicken breast, diced (165 calories)
- 2 cups mixed stir-fry vegetables (60 calories)
- 1 tablespoon sesame oil (120 calories)
- 2 tablespoons low-sodium soy sauce (20 calories)
- 1 teaspoon fresh ginger (0 calories)
- ½ cup cooked brown rice (100 calories)
Protein: 45g
Evening Snack: Air-Popped Popcorn (100 calories)
- 3 cups air-popped popcorn (90 calories)
- Spray butter and salt (10 calories)
Protein: 3g
Daily Total: 1,380 calories | Protein: 117g
Saturday
Breakfast: Protein Pancakes (320 calories)
- ½ cup oat flour (120 calories)
- 1 scoop protein powder (120 calories)
- 1 egg (70 calories)
- ¼ cup unsweetened almond milk (10 calories)
- ½ teaspoon baking powder (0 calories)
- Cinnamon, vanilla extract (0 calories)
Protein: 30g
Lunch: Cobb Salad (430 calories)
- 3 cups mixed greens (20 calories)
- 3 oz grilled chicken breast (98 calories)
- 1 hard-boiled egg, chopped (70 calories)
- 2 strips turkey bacon, crumbled (70 calories)
- ¼ avocado (60 calories)
- ¼ cup cherry tomatoes (7 calories)
- 1 tablespoon blue cheese crumbles (30 calories)
- 2 tablespoons light vinaigrette (75 calories)
Protein: 35g
Afternoon Snack: Apple with Almond Butter (130 calories)
- 1 medium apple (95 calories)
- 1 tablespoon almond butter (95 calories)
Protein: 3g
Dinner: Stuffed Bell Peppers (470 calories)
- 2 large bell peppers (60 calories)
- 6 oz ground turkey (200 calories)
- ½ cup cauliflower rice (13 calories)
- ¼ cup black beans (55 calories)
- ¼ cup marinara sauce (30 calories)
- ¼ cup shredded mozzarella (80 calories)
- Garlic, cumin, chili powder (32 calories)
Protein: 42g
Evening Snack: Greek Yogurt with Cinnamon (80 calories)
- ⅔ cup non-fat Greek yogurt (80 calories)
- Cinnamon and stevia to taste (0 calories)
Protein: 14g
Daily Total: 1,430 calories | Protein: 124g
Sunday
Breakfast: Veggie Omelet (300 calories)
- 2 whole eggs (140 calories)
- ½ cup mushrooms, peppers, and onions (15 calories)
- 2 tablespoons shredded cheese (56 calories)
- 1 teaspoon olive oil for cooking (40 calories)
- 1 slice gluten-free toast (90 calories)
- Salt, pepper, herbs (9 calories)
Protein: 20g
Lunch: Meal Prep Lunch (360 calories)
- 1 serving from your Sunday prep
- This is a great time to use up leftovers from the week
- Mix and match proteins and vegetables
- Aim for 4-5 oz protein, 1-2 cups vegetables, small portion of grains
Protein: 30g
Afternoon Snack: Cottage Cheese with Tomatoes (120 calories)
- ½ cup low-fat cottage cheese (90 calories)
- ½ cup cherry tomatoes, halved (15 calories)
- Everything Bagel seasoning (15 calories)
- Fresh basil
Protein: 14g
Dinner: Grilled Chicken with Roasted Vegetables (485 calories)
- 5 oz grilled chicken breast (165 calories)
- 2 cups mixed roasted vegetables – zucchini, bell peppers, carrots (60 calories)
- ½ medium sweet potato, roasted (55 calories)
- 1 tablespoon olive oil for vegetables (120 calories)
- Fresh herbs, garlic, lemon (85 calories)
Protein: 45g
Evening Snack: Dark Chocolate Square (50 calories)
- 2 squares dark chocolate (70% cacao) (50 calories)
Protein: 1g
Daily Total: 1,315 calories | Protein: 110g
There you have it—a complete week of eating that actually works in real life.
Look, I’m not going to tell you this is the only way to eat or that you have to follow it exactly. Some days you’ll stick to it perfectly. Other days you’ll swap meals around or end up ordering pizza because life happens. That’s okay.
What matters is having a plan. When you know what you’re eating and have the food ready to go, you’re not making decisions when you’re hungry and tired. You’re not standing in front of the fridge at 8 PM wondering what won’t derail your progress.
This meal plan has kept me on track for ten months. It’s helped me lose 15 pounds while feeling satisfied and energized. The meals are simple, the ingredients repeat, and nothing requires special cooking skills.
Start with just one week. Do your Sunday prep. See how it feels.
Then do it again.
That’s how real change happens—one week at a time, with meals that work for actual life.