An Easy Calorie Deficit Meal Plan To Lose Weight

Calorie deficit diets are known for their effectiveness in losing weight. 

Although different weight management strategies suit personal needs, research highlights that eating fewer calories than you burn is the key factor for weight loss (1).

Calorie deficit has nothing to do with starving yourself or depriving yourself of your favorite meals. It means you eat less and move more. 

Calorie deficit is a personal process where your goals depend on sex, age, activity level, and overall health. 

This review will cover the commonly used 1,500 calorie diet plan. 

Plus, you’ll also discover:

• How to create a personal deficit plan
• How to maintain a calorie deficit without counting calories
• The best meals for a calorie deficit

What Is An Easy Calorie Deficit Meal Plan To Follow?

You’ll start with an easy calorie deficit meal plan for weight loss. 

It contains approximately 1,500 daily calorie meals. This 7-day meal plan will help you smoothly move towards your goals. Some products might be substituted if desired, and you can adjust portion sizes if your daily calorie goal is lower or higher than 1500.

Day 1 

• Breakfast (400 cal): 3 scrambled eggs with spinach and tomatoes, 1 slice of whole grain toast, and 1 small apple​
• Lunch (450 cal): Grilled chicken salad with mixed green salad
• Dinner (450 cal): Steamed salmon with steamed carrots and broccoli.
• Snacks (200 cal): 1 small container (150g) of plain nonfat Greek yogurt, a handful of blueberries​

Day 2

• Breakfast (280 cal): Oatmeal with almond milk and a banana.
• Lunch (350 cal): Quinoa salad with mixed veggies.
• Dinner (550 cal): Baked cod with quinoa and grilled asparagus.
• Snacks (380 cal): Cottage cheese, an orange, and mixed nuts.

Day 3

• Breakfast (390 cal): 1 serving Muesli with Raspberries, 1 medium banana
• Lunch (360 cal): 1 serving Veggie & Hummus Sandwich and 1 tangerine
• Dinner (522 cal): 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce
• Snacks (220 cal): Greek yogurt and raw veggies with hummus.

Day 4

• Breakfast (300 cal): Smoothie with spinach, avocado, protein powder, and almond milk
• Lunch (550 cal): Beef meatballs with whole-wheat pasta and marinara sauce.
• Dinner (350 cal): Lentil soup with a side veggie mixed salad.
• Snacks (300 cal): Almonds, cottage cheese, and a banana.

Day 5

• Breakfast (280 cal): 1 cup raspberries with nonfat plain Greek yogurt, almonds, and honey
• Lunch (450 cal): Baked pistachio-crusted tilapia with mixed salad 
• Dinner (423cal): 1 serving Salmon Tacos with Pineapple Salsa, 1 serving broiled Mango
• Snacks (300 cal): Almonds, cottage cheese, and a banana.

Day 6

• Breakfast (400 cal): Strawberry peanut butter protein smoothie
• Lunch (450 cal): Baked pistachio-crusted tilapia with mixed salad 
• Dinner (430cal):  Black bean burgers with grilled asparagus 
• Snacks (200 cal): 1 medium apple with peanut butter

Day 7

• Breakfast (459 cal): Protein Oatmeal pancakes
• Lunch (623 cal): Chicken & Spinach Pasta with Lemon & Parmesan
• Dinner (320cal): Tomato cream soup with a whole-grain toast
• Snacks (78 cal): Hard-boiled egg with salt and pepper

This detailed plan for calorie deficit meals is approximate and may not suit everyone. However, it can inspire those who prefer eating healthy and delicious meals without searching for options.

How Do I Figure Out My Calorie Deficit?

Figuring out your calorie deficit depends on the following factors:

• Age
• Sex
• General health
• Physical activity level

A safe and sustainable calorie deficit typically ranges between 300 and 750 daily calories.

Here are simple calculations you can perform to define your calorie goal.

You should start by estimating your Basal Metabolic Rate, which estimates the minimum number of calories you need to burn to sustain your daily life during 24 hours of rest.

Here is one formula, but there are plenty of free online calculators to do the BMR math for you (2):

• Adult woman: BMR (kcal/day) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
• Adult man: BMR (kcal/day) = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

When you get your BMR, you can use additional formulas, based on your activity levels, to determine your caloric need:

• Sedentary individuals: little or no exercise = BMR x 1.2
• Slightly active: 1–3 days per week of exercise or activity = BMR x 1.375
• Moderately active: active for 3–5 days per week = BMR x 1.55
• Highly active: exercise for 6–7 days per week = BMR x 1.725
• Extremely active: athletes who train twice per day, for example = BMR x 1.9

You may also use a special online calculator to help you determine your daily calorie needs (3).

So, for example, if your energy needs are 2,000 calories daily and you aim to lose 1 pound a week:

• You can eat 500 calories less
• Therefore, you should consume meals for 1,500 calories instead of 2,000.
• This new goal creates a 500-calorie deficit (4).

Read more: Healthy Fitness Meals to Fuel Your Workout Every Day

What Is An Easy Calorie Deficit To Follow?

The easy calorie deficit to follow is personal to everyone. 

It will vary for each person depending on their sex, age, weight, and physical activity levels. Use the online calculator or manually count your daily calorie requirements.

Later, many things will depend on your fitness goals. 

For instance, to lose 1-2 pounds a week, you must eat 500-1000 calories less than your total weight-maintenance calories. If your body requires 2,325 calories daily to maintain its current weight, you reduce your daily calories to between 1,325 and 1,825 (5).

What Is The Easiest Way To Calculate Calorie Deficit?

The easiest way to calculate your calorie deficit is simply to use an online calculator (6). It may give precise results based on sex, age, activity level, and weight.

If you don’t want to do it alone, the best thing is to refer to a specialist. 

Your doctor or dietitian can give you the most accurate caloric intake estimates and the calorie deficit that helps you attain your fitness goals.

Moreover, a dietitian can help you create a personal, easy calorie deficit meal plan female or male-specialized.

How Do I Get A Calorie Deficit Without Counting Calories?

Another good way to get a calorie deficit without counting calories may involve:

• Reducing the intake of refined carbs. Avoid eating white bread, white rice, regular pasta, sugary beverages, sweets, and other low-fiber, highly refined-carb foods. 

They won’t help you feel satisfied as complex carbs do. 

In this case, whole-grain foods, veggies, and fruits are your ideal substitutions.

• Going light at restaurants. Avoid ordering large portions or high-fat menu items. Start with something light to fill yourself up, or set aside half your meal to take home.
• Reading food labels. Looking for labels can be helpful because they contain all the calorie and nutrient information. You can compare different products and pick something healthier and less caloric.
• Limiting prepackaged meals. Try to cook meals independently from whole foods because prepackaged meals can contain more fat, sugar, and salt.
• Eating slower. According to a study, people who eat more slowly feel more satisfied with their meals. 

This satisfaction may reduce their calorie intake automatically (7). 

It makes sense because it gives your body time to recognize feeling satiated, which may help reduce calorie intake.

What Is The Best Meal For Calorie Deficit?

You might have heard of situations when people talk about eating less than 1000 calories a day and not losing weight. How does it happen?

One of the causes of the problem could be the choice of food, leading to a person eating more calories than they realize. There are special meals for calorie deficit that are healthy and have fewer calories while helping you stay full for longer.

Feel free to add these foods to your calorie deficit diet for fat loss, according to the Mayo Clinic (8):

• Veggies

Most veggies are low in calories and contain fiber and water. 

Great examples are:

• Broccoli
• Zucchini
• Carrots
• Tomatoes
• Asparagus
• Salad greens

Make sure you serve vegetables in all your meals. A good rule of thumb is to fill half your plate with veggies.

• Fruits

All the fruits are good for your health, especially whole fruits. Eat them as your dessert or snack instead of devouring endless chocolates and candies. 

A good idea to add more taste to your fruits is to cut them on the plate and serve them with nuts. Fruits and nuts mixed are especially delicious (also Greek yogurt!). 

• Carbohydrates

Whole grains are your best friends here because they are high in fiber and other essential nutrients to keep you full. 

Opt for: 

• Whole-grain cereal
• Whole-wheat pasta
• Whole-wheat bread
• Brown rice
• Oatmeal

Starchy vegetables like potatoes, sweet potatoes, corn, and winter squash are excellent complex carbohydrate sources. Legumes like beans, lentils, and peas are perfect sources of complex carbs and protein.

• Protein and Dairy

These foods come from both plant and animal sources. 

The healthiest options are those high in protein but low in fat and calories, such as:

• Low-fat or fat-free dairy products, such as milk, yogurt, and cheese
• Beans, peas, and lentils, which are also good sources of fiber
• Lean meat and poultry
• Fish and other seafood
• Eggs

• Fats

Not all fats are healthy. Give preference to nuts, seeds, and oils, such as olive, flaxseed, and safflower oils, which contain healthy fats. Reduce the intake of saturated fat and trans fat (butter or shortening).

How Do I Create A Calorie Deficit Plan?

Creating a meal plan to lose belly fat and overall weight is simple and individual. 

Here are essential steps to pull off a good plan that will work for your needs:

1. Identify your needs first. Using a special calculator, check how many calories your body needs per day, considering your activity level. 
2. Set a calorie deficit. Most will eat 500-750 calories less than their maintenance energy needs. But surely it will depend on your weight loss goals and health needs. 

The best option here would be to talk to a registered dietitian. 

1. Include nutrient-dense foods in your diet. You learned from the previous segment about the top low-calorie but nutritious options.
2. Plan meals and snacks. Aim for 3 balanced meals and 1-2 daily snacks. 

You could get ideas from the sample meal plan above. Also, search for additional meals on the internet. Many healthy ideas exist for breakfast, lunch, dinner, and snacks.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

1. Consider serving sizes. Try to cook meals in smaller portions or store the leftovers in the fridge for later.
2. Track the intake. Special food-tracking apps can help you log all of your daily meals. This tracking will keep you aware of your daily calorie consumption without having to do any math.

Last but not least, allow yourself to indulge in treats in moderation. 

Many people desire to feel pleasure from food. Having restrictions may lower your motivation to move forward and break from your calorie-deficient routine faster.

If you leave some “calorie room” for your favorite chocolate, candy, or cake slice, you increase the possibility of sustaining your journey for longer.

Being physically active, eating nutrient-dense food in smaller portions, and pleasing yourself with special treats (sometimes) are an excellent combo for reaching weight loss goals.

Read more: Real Food Vs. Processed Food: How Small Swaps Can Change Your Entire Diet

What Is A Good Example Of A Easy Calorie Deficit Meal Plan?

We shared a good example of an easy calorie-deficient meal plan at the beginning of this review. 

Pack your meals with these food groups to stay full for longer while eating fewer calories:

• Whole grains
• Whole fruits
• Veggies
• Lean meat

If, aside from weight loss, you have other fitness goals, such as building muscle, you can check the article “Can you build muscle in a calorie deficit?” 

The article contains prolific information about calorie deficits and their impact on muscle gain. 

Frequently Asked Questions

• What is the most effective calorie deficit?

A good place for most people to start is a deficit of 500 daily calories less than their maintenance energy requirements (4). However, calculating it online or offline using your basic information is better. Check out online sources to calculate your most effective calorie deficit, according to your needs, age, weight, sex, and physical activity. 

• Can I lose weight on 1200 calories a day?

Yes, losing weight on a 1200-calorie diet is possible, but not completely healthy, especially long-term. In most cases, people must eat more than 1200 calories daily to stay full, energetic, and shed pounds. 

• Is 1500 calories enough for a deficit?

Yes, 1500 calories is a common calorie goal for weight loss. Yet, it may not be effective for everyone because caloric requirements differ. While for some people this calorie deficit brings positive results, for others it can lead to an unhealthy deficit. It’s better to calculate your individual needs. 

• What should I eat when hungry in a calorie deficit?

Eating foods high in fiber and protein is a good idea when you’re hungry. 

Such foods satiate you for longer and have fewer calories. For example, eat whole grains, veggies, lean meats, and fruits. 

The Bottom Line

This review covered an easy calorie-deficient meal plan to lose weight. 

Calorie deficit maintenance is the main way to shed pounds healthily.

There is no ideal calorie deficit for everyone since we base the calorie goal on the individual’s age, sex, physical activity, and weight.

Those who don’t want to count calories can use other ways to be in a calorie deficit. Alternatives to calorie counting include reading food labels, going light at restaurants, eating more slowly, limiting prepackaged meals, and reducing the intake of refined carbs. 

Creating a personal calorie deficit meal plan requires knowing your goals, basic calorie needs, and adding high-protein/fiber foods to your dishes. 

Don’t hesitate to talk to a healthcare provider or a dietitian to calculate your calorie deficit for a simple meal plan.