{"id":72926,"date":"2025-05-16T13:17:43","date_gmt":"2025-05-16T13:17:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=72926"},"modified":"2025-05-16T13:17:43","modified_gmt":"2025-05-16T13:17:43","slug":"easy-calorie-deficit-meal-plan-2","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/","title":{"rendered":"An Easy Calorie Deficit Meal Plan To Lose Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_Is_An_Easy_Calorie_Deficit_Meal_Plan_To_Follow\" >What Is An Easy Calorie Deficit Meal Plan To Follow?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_1\" >Day 1\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#How_Do_I_Figure_Out_My_Calorie_Deficit\" >How Do I Figure Out My Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_Is_An_Easy_Calorie_Deficit_To_Follow\" >What Is An Easy Calorie Deficit To Follow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_Is_The_Easiest_Way_To_Calculate_Calorie_Deficit\" >What Is The Easiest Way To Calculate Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#How_Do_I_Get_A_Calorie_Deficit_Without_Counting_Calories\" >How Do I Get A Calorie Deficit Without Counting Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_Is_The_Best_Meal_For_Calorie_Deficit\" >What Is The Best Meal For Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#How_Do_I_Create_A_Calorie_Deficit_Plan\" >How Do I Create A Calorie Deficit Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_Is_A_Good_Example_Of_A_Easy_Calorie_Deficit_Meal_Plan\" >What Is A Good Example Of A Easy Calorie Deficit Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_is_the_most_effective_calorie_deficit\" >What is the most effective calorie deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Can_I_lose_weight_on_1200_calories_a_day\" >Can I lose weight on 1200 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#Is_1500_calories_enough_for_a_deficit\" >Is 1500 calories enough for a deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#What_should_I_eat_when_hungry_in_a_calorie_deficit\" >What should I eat when hungry in a calorie deficit?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calorie deficit diets are known for their effectiveness in losing weight.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although different weight management strategies suit personal needs, research highlights that eating fewer calories than you burn is the key factor for weight loss (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calorie deficit has nothing to do with starving yourself or depriving yourself of your favorite meals. It means you eat less and move more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calorie deficit is a personal process where your goals depend on sex, age, activity level, and overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This review will cover the commonly used 1,500 calorie diet plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, you\u2019ll also discover:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to create a personal deficit plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to maintain a calorie deficit without counting calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best meals for a calorie deficit<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Easy_Calorie_Deficit_Meal_Plan_To_Follow\"><\/span><strong>What Is An Easy Calorie Deficit Meal Plan To Follow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ll start with an easy calorie deficit meal plan for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It contains approximately 1,500 daily calorie meals. This <a href=\"https:\/\/betterme.world\/articles\/paleo-diet-7-day-meal-plan\/\">7-day meal plan<\/a> 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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (400 cal): <\/b><span style=\"font-weight: 400;\">3 scrambled eggs with spinach and tomatoes, 1 slice of whole grain toast, and 1 small apple\u200b<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (450 cal):<\/b><span style=\"font-weight: 400;\"> Grilled chicken salad with mixed green salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (450 cal): <\/b><span style=\"font-weight: 400;\">Steamed salmon with steamed carrots and broccoli.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (200 cal): <\/b><span style=\"font-weight: 400;\">1 small container (150g) of plain nonfat Greek yogurt, a handful of blueberries\u200b<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (280 cal):<\/b><span style=\"font-weight: 400;\"> Oatmeal with almond milk and a banana.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Quinoa salad with mixed veggies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal): <\/b><span style=\"font-weight: 400;\">Baked cod with quinoa and grilled asparagus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (380 cal): <\/b><span style=\"font-weight: 400;\">Cottage cheese, an orange, and mixed nuts.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (390 cal): <\/b><span style=\"font-weight: 400;\">1 serving Muesli with Raspberries, 1 medium banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (360 cal):<\/b><span style=\"font-weight: 400;\"> 1 serving Veggie &amp; Hummus Sandwich and 1 tangerine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (522 cal):<\/b><span style=\"font-weight: 400;\"> 1 serving Chicken &amp; Cucumber Lettuce Wraps with Peanut Sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (220 cal):<\/b><span style=\"font-weight: 400;\"> Greek yogurt and raw veggies with hummus.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 cal):<\/b><span style=\"font-weight: 400;\"> Smoothie with spinach, avocado, protein powder, and almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (550 cal):<\/b><span style=\"font-weight: 400;\"> Beef meatballs with whole-wheat pasta and marinara sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (350 cal): <\/b><span style=\"font-weight: 400;\">Lentil soup with a side veggie mixed salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal): <\/b><span style=\"font-weight: 400;\">Almonds, cottage cheese, and a banana.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68952\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-1024x640.png\" alt=\"Easy Calorie Deficit Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4901-lazy-keto-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (280 cal): <\/b><span style=\"font-weight: 400;\">1 cup raspberries with nonfat plain Greek yogurt, almonds, and honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (450 cal): <\/b><span style=\"font-weight: 400;\">Baked pistachio-crusted tilapia with mixed salad\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (423cal): <\/b><span style=\"font-weight: 400;\">1 serving Salmon Tacos with Pineapple Salsa, 1 serving broiled Mango<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal): <\/b><span style=\"font-weight: 400;\">Almonds, cottage cheese, and a banana.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (400 cal): <\/b><span style=\"font-weight: 400;\">Strawberry peanut butter protein smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (450 cal):<\/b><span style=\"font-weight: 400;\"> Baked pistachio-crusted tilapia with mixed salad\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (430cal):<\/b><span style=\"font-weight: 400;\">\u00a0 Black bean burgers with grilled asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (200 cal): <\/b><span style=\"font-weight: 400;\">1 medium apple with peanut butter<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (459 cal):<\/b><span style=\"font-weight: 400;\"> Protein Oatmeal pancakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (623 cal): <\/b><span style=\"font-weight: 400;\">Chicken &amp; Spinach Pasta with Lemon &amp; Parmesan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (320cal): <\/b><span style=\"font-weight: 400;\">Tomato cream soup with a whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (78 cal): <\/b><span style=\"font-weight: 400;\">Hard-boiled egg with salt and pepper<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This detailed plan for <\/span><a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meals\/\"><b>calorie deficit meals<\/b><\/a><span style=\"font-weight: 400;\"> is approximate and may not suit everyone. However, it can inspire those who prefer eating healthy and delicious meals without searching for options.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Figure_Out_My_Calorie_Deficit\"><\/span><strong>How Do I Figure Out My Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Figuring out your calorie deficit depends on the following factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sex<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">General health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical activity level<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A safe and sustainable calorie deficit typically ranges between 300 and 750 daily calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are simple calculations you can perform to define your calorie goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>Here is one formula, but there are plenty of free online calculators to do the BMR math for you (<\/b><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calorie-deficit#calculating-calorie-needs\"><b>2<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adult woman: <\/b><span style=\"font-weight: 400;\">BMR (kcal\/day) = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2013 (5 \u00d7 age in years) \u2013 161<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adult man:<\/b><span style=\"font-weight: 400;\"> BMR (kcal\/day) = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2013 (5 \u00d7 age in years) + 5<\/span><\/li>\n<\/ul>\n<p><strong>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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">When you get your BMR, you can use additional formulas, based on your activity levels, to determine your caloric need:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sedentary individuals:<\/b><span style=\"font-weight: 400;\"> little or no exercise = BMR x 1.2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slightly active:<\/b><span style=\"font-weight: 400;\"> 1\u20133 days per week of exercise or activity = BMR x 1.375<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderately active:<\/b><span style=\"font-weight: 400;\"> active for 3\u20135 days per week = BMR x 1.55<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Highly active: <\/b><span style=\"font-weight: 400;\">exercise for 6\u20137 days per week = BMR x 1.725<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extremely active: <\/b><span style=\"font-weight: 400;\">athletes who train twice per day, for example = BMR x 1.9<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may also use a special online calculator to help you determine your daily calorie needs (<\/span><a href=\"https:\/\/reference.medscape.com\/calculator\/846\/mifflin-st-jeor-equation\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, for example, if your energy needs are 2,000 calories daily and you aim to lose 1 pound a week:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can eat 500 calories less<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Therefore, you should consume meals for 1,500 calories instead of 2,000.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This new goal creates a 500-calorie deficit (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-fitness-meals\/\">Healthy Fitness Meals to Fuel Your Workout Every Day<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Easy_Calorie_Deficit_To_Follow\"><\/span><strong>What Is An Easy Calorie Deficit To Follow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The easy calorie deficit to follow is personal to everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Later, many things will depend on your fitness goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/calorie-counting-made-easy\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Easiest_Way_To_Calculate_Calorie_Deficit\"><\/span><strong>What Is The Easiest Way To Calculate Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The easiest way to calculate your calorie deficit is simply to use an online calculator (<\/span><a href=\"https:\/\/www.omnicalculator.com\/health\/calorie-deficit\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It may give precise results based on sex, age, activity level, and weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t want to do it alone, the best thing is to refer to a specialist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your doctor or dietitian can give you the most accurate caloric intake estimates and the calorie deficit that helps you attain your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, a dietitian can help you create a personal, easy calorie deficit meal plan female or male-specialized.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" alt=\"Easy Calorie Deficit Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Get_A_Calorie_Deficit_Without_Counting_Calories\"><\/span><strong>How Do I Get A Calorie Deficit Without Counting Calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Another good way to get a calorie deficit without counting calories may involve:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducing the intake of refined carbs.<\/b><span style=\"font-weight: 400;\"> Avoid eating white bread, white rice, regular pasta, sugary beverages, sweets, and other low-fiber, highly refined-carb foods.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They won\u2019t help you feel satisfied as complex carbs do.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, whole-grain foods, veggies, and fruits are your ideal substitutions.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Going light at restaurants. <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reading food labels. <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limiting prepackaged meals.<\/b><span style=\"font-weight: 400;\"> Try to cook meals independently from whole foods because prepackaged meals can contain more fat, sugar, and salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating slower. <\/b><span style=\"font-weight: 400;\">According to a study, people who eat more slowly feel more satisfied with their meals.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This satisfaction may reduce their calorie intake automatically (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6357517\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It makes sense because it gives your body time to recognize feeling satiated, which may help reduce calorie intake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Meal_For_Calorie_Deficit\"><\/span><strong>What Is The Best Meal For Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>Feel free to add these foods to your calorie deficit diet for fat loss, according to the Mayo Clinic (<\/b><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20044318\"><b>8<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li><b>Veggies<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most veggies are low in calories and contain fiber and water.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Great examples are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zucchini<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salad greens<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure you serve vegetables in all your meals. A good rule of thumb is to fill half your plate with veggies.<\/span><\/p>\n<ul>\n<li><b>Fruits<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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!).\u00a0<\/span><\/p>\n<ul>\n<li><b>Carbohydrates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whole grains are your best friends here because they are high in fiber and other essential nutrients to keep you full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain cereal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Protein and Dairy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods come from both plant and animal sources.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The healthiest options are those high in protein but low in fat and calories, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat or fat-free dairy products, such as milk, yogurt, and cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans, peas, and lentils, which are also good sources of fiber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meat and poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and other seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68146\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1024x640.png\" alt=\"Easy Calorie Deficit Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Create_A_Calorie_Deficit_Plan\"><\/span><strong>How Do I Create A Calorie Deficit Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a meal plan to <a href=\"https:\/\/betterme.world\/articles\/wall-sit-exercise-for-belly-fat\/\">lose belly fat<\/a> and overall weight is simple and individual.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are essential steps to pull off a good plan that will work for your needs:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Identify your needs first. <\/b><span style=\"font-weight: 400;\">Using a special calculator, check how many calories your body needs per day, considering your activity level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set a calorie deficit. <\/b><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The best option here would be to talk to a registered dietitian.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include nutrient-dense foods in your diet.<\/b><span style=\"font-weight: 400;\"> You learned from the previous segment about the top low-calorie but nutritious options.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan meals and snacks. <\/b><span style=\"font-weight: 400;\">Aim for 3 balanced meals and 1-2 daily snacks.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider serving sizes.<\/b><span style=\"font-weight: 400;\"> Try to cook meals in smaller portions or store the leftovers in the fridge for later.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track the intake. <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Last but not least, allow yourself to indulge in treats in moderation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you leave some \u201ccalorie room\u201d for your favorite chocolate, candy, or cake slice, you increase the possibility of sustaining your journey for longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/real-food-vs-processed-food\/\">Real Food Vs. Processed Food: How Small Swaps Can Change Your Entire Diet<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Example_Of_A_Easy_Calorie_Deficit_Meal_Plan\"><\/span><strong>What Is A Good Example Of A Easy Calorie Deficit Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We shared a good example of an easy calorie-deficient meal plan at the beginning of this review.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pack your meals with these food groups to stay full for longer while eating fewer calories:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If, aside from weight loss, you have other fitness goals, such as building muscle, you can check the article \u201c<\/span><b><a href=\"https:\/\/betterme.world\/articles\/can-you-build-muscle-in-a-calorie-deficit\/\">Can you build muscle in a calorie deficit?<\/a>\u201d\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The article contains prolific information about calorie deficits and their impact on muscle gain.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1024x640.png\" alt=\"Easy Calorie Deficit Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_most_effective_calorie_deficit\"><\/span><strong>What is the most effective calorie deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good place for most people to start is a deficit of 500 daily calories less than their maintenance energy requirements (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_weight_on_1200_calories_a_day\"><\/span><strong>Can I lose weight on 1200 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_1500_calories_enough_for_a_deficit\"><\/span><strong>Is 1500 calories enough for a deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019s better to calculate your individual needs.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_I_eat_when_hungry_in_a_calorie_deficit\"><\/span><strong>What should I eat when hungry in a calorie deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eating foods high in fiber and protein is a good idea when you\u2019re hungry.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such foods satiate you for longer and have fewer calories. For example, eat whole grains, veggies, lean meats, and fruits.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Calorie_Deficit_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This review covered an easy calorie-deficient meal plan to lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calorie deficit maintenance is the main way to shed pounds healthily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no ideal calorie deficit for everyone since we base the calorie goal on the individual\u2019s age, sex, physical activity, and weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those who don\u2019t 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating a personal calorie deficit meal plan requires knowing your goals, basic calorie needs, and adding high-protein\/fiber foods to your dishes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t hesitate to talk to a healthcare provider or a dietitian to calculate your calorie deficit for a simple meal plan.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calorie deficit diets are known for their effectiveness in losing weight.\u00a0 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72924,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-72926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>An Easy Calorie Deficit Meal Plan To Lose Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"What is \u2605 EASY CALORIE DEFICIT MEAL PLAN \u27a4 to lose weight? Read the review to learn how to calculate your calorie deficit and create a sustainable meal plan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"An Easy Calorie Deficit Meal Plan To Lose Weight\" \/>\n<meta property=\"og:description\" content=\"What is \u2605 EASY CALORIE DEFICIT MEAL PLAN \u27a4 to lose weight? Read the review to learn how to calculate your calorie deficit and create a sustainable meal plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5380-easy-calorie-deficit-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"An Easy Calorie Deficit Meal Plan To Lose Weight\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/\"},\"wordCount\":2185,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5380-easy-calorie-deficit-meal-plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calorie deficit diets are known for their effectiveness in losing weight.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although different weight management strategies suit personal needs, research highlights that eating fewer calories than you burn is the key factor for weight loss (<\/span><a href=\\\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calorie deficit has nothing to do with starving yourself or depriving yourself of your favorite meals. It means you eat less and move more.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calorie deficit is a personal process where your goals depend on sex, age, activity level, and overall health.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This review will cover the commonly used 1,500 calorie diet plan.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plus, you\u2019ll also discover:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to create a personal deficit plan<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to maintain a calorie deficit without counting calories<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The best meals for a calorie deficit<\/span><\/li>\\r\\n<\/ul>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is An Easy Calorie Deficit Meal Plan To Follow?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You\u2019ll start with an easy calorie deficit meal plan for weight loss.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It contains approximately 1,500 daily calorie meals. 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Read the review to learn how to calculate your calorie deficit and create a sustainable meal plan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/","og_locale":"en_US","og_type":"article","og_title":"An Easy Calorie Deficit Meal Plan To Lose Weight","og_description":"What is \u2605 EASY CALORIE DEFICIT MEAL PLAN \u27a4 to lose weight? 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It means you eat less and move more.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calorie deficit is a personal process where your goals depend on sex, age, activity level, and overall health.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This review will cover the commonly used 1,500 calorie diet plan.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plus, you\u2019ll also discover:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to create a personal deficit plan<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to maintain a calorie deficit without counting calories<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best meals for a calorie deficit<\/span><\/li>\r\n<\/ul>\r\n<h2 style=\"text-align: center;\"><strong>What Is An Easy Calorie Deficit Meal Plan To Follow?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">You\u2019ll start with an easy calorie deficit meal plan for weight loss.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It contains approximately 1,500 daily calorie meals. This <a href=\"https:\/\/betterme.world\/articles\/paleo-diet-7-day-meal-plan\/\">7-day meal plan<\/a> will help you smoothly move towards your goals. Some products might be substituted if desired, and you can adjust portion sizes if y ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/","url":"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/","name":"An Easy Calorie Deficit Meal Plan To Lose Weight - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5380-easy-calorie-deficit-meal-plan.png","description":"What is \u2605 EASY CALORIE DEFICIT MEAL PLAN \u27a4 to lose weight? 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