A calorie-conscious weekly meal plan designed to help you lose weight sustainably. Each day targets around 1,400-1,600 calories with balanced macros.
Aim for a 500-calorie daily deficit for steady 1 lb/week loss
Prioritize protein at every meal to preserve muscle mass
Drink water before meals - it helps reduce portion sizes
Fill half your plate with vegetables for volume and fiber
Prep meals on Sunday to avoid impulsive eating during the week
Track your calories for the first 2 weeks to build awareness
Explore our other specialized meal planners for family-friendly and budget-conscious diets.