The Easiest Low Calorie Meal Plan for Weight Loss

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As I have been able to maintain my weight loss the past 6 months, I noticed a pattern for my daily meals that helped me stay on track! Here’s the exact, yet flexible, low calorie meal plan I’ve been following.

Maintaining my recent 20 lb weight loss has been possible by continuing to count and track my calories. (you can read my weight loss story here)

Weight loss transformation
Before and after weight loss

But, I can be stubborn about my meals. I like eating the same foods every day, but I also have a rebellious streak where I crave variety. I don’t like being ‘boxed into a plan’. It doesn’t even make sense to me. I’m complicated, I know!

It wasn’t until I started documenting my meals more consistently for Instagram, that I realized I eat was eating the same foods every day, but with so much variety! I think it’s my method is the perfect balance of predictability and flexibility.

My Low Calorie Meal Plan

I thrive on a high protein, balanced carb, low fat diet. I’ve written several meal plans with macros split between 40% protein, 40% carbs, and 20% fat. (here’s my 1500 calorie one)

But at the heart of it all, I attribute my success to starting with a calorie deficit and sticking to my calorie goals. End of story.

If I eat too many grams of carbs, I’ll reduce my portions of protein. As long as I don’t go over my calorie budget for the day and maintained a calorie deficit, I kept losing weight. (you can see what calories you need to create a calorie deficit for you at my macro calculator)

I try to avoid snacking, which was the biggest hurdle in my weight loss, and kind of still is. My main meals range between 300-500 calories.

So, even when I can eat the same foods every day, the meals can have a great deal of variety. Whatever I add or season the meals with need to be weighed, measured, and tracked in MyFitnessPal (or any calorie and macro tracking app.)

This printable is how my diet breaks down by meals that I call predictable, yet flexible!

Low Calorie Meal Plan

30 Healthy Meal Ideas for the Low Calorie Plan

So, here I listed 30 meal ideas that give variety to the meal plan template. I realize the table is a bit squishy, so feel free to print the 30 days here.

Breakfast Options (300-400 calories)

What I noticed in my weight loss meals, was that every morning I would eat eggs and oatmeal. But, it would be a variety of ways to prepare them.

Sometimes, I’d make low calorie pancakes which were just oats, egg whites, and cottage cheese.

Other times, I’d make an omelets with oatmeal and fruit.

And I’d also make egg white oatmeal, which just puts my egg whites, INTO my oats. There’s a surprising MANY ways you can prepare eggs and oats. (Jump to my spreadsheet for 30 ways!)

Low Calorie Lunches (300-400 calories)

For lunch, I’ve been having a salad every day. In fact, I just started documenting on Instagram my salad a day streak so I can remember all the salads I like!

For my green salad, I use 4 ounces of meat, a lot of veggies, and then a low calorie dressing. My favorite dressings right now are the

Here’s a few chicken salads that I REALLY like, and eat a lot.

Jump to the spreadsheet for 30 salad ideas.

Protein Snack (200 calories)

This is easy, and right now, my favorite meal of the day!! I will either have 200 calories worth of Greek yogurt, a recipe made with protein powder (like protein peanut butter cups) or both together!

Nonfat Plain Greek yogurt with protein powder! (jump to the spreadsheet for 30 ideas here!)

My favorite right now is just mixing nonfat plain Greek yogurt with sugar free pistachio pudding mix! I could eat this EVERY MEAL OF THE DAY!

High Protein Dinner (400-500 calories)

This is a super easy one, and a meal that the entire family can get behind. You don’t have to make it a diet meal at all.

Pairing 4 ounces of meat, like chicken, fish, steak, pork, etc., with some cooked or raw vegetables can be the pattern for any dinner meal.

Then, add some starchy carbs or regular carbs. I’ll have pasta, bread, potatoes, fruit, tortillas, etc.

Healthy Meal Plan Spreadsheet

Scrambled EggsStrawberries and creamBerry Spinach SaladCake batter Ice creamTacos with corn tortilla and ground turkey
Egg white omeleteSalted CaramelBBQ Chicken saladStrawberry ice creamGround beef with rice and veggies
Hard boiled eggsBirthday CakeTaco SaladProtein PB CupChicken Stir Fry
QuichePB BananaCobb saladCookies & Cream protein barsSteak with potatoes and broccoli
Deviled EggsPB ChocolateChef’s SaladProtein mug cakeChicken Fajitas
FrittataBlueberryTurkey Ranch SaladProtein pancakesHamburger on lettuce w/ homemade fries
Egg saladRaspberryAsian SaladPumpkin Protein Fluff SandwichesFish and Asparagus with sweet potato
Egg sandwichBanana BreadHard boiled Egg SaladProtein cookie doughBBQ chicken and rice
Egg muffinsCoconutChicken Caesar SaladSweet potato protein pancakesChili
Baked EggsAlmond poppyseedChicken Cobb SaladCake batter protein ballsHomemade Pizza with chicken
OvereasyLemon PoppyseedBLT saladProtein CheesecakeChicken Caesar Salad
Egg white pizzaMaple & brown sugarApple Chicken SaladProtein Pumpkin Mug cakeMeatball Stroganoff
Egg crepesCookie DoughStrawbery and Grilled chickenCookies and cream mug cakeGrilled chicken tenders with cucumber salad
Chaffles (cheese waffles)PumpkinThai Chicken SaladProtein donutsSticky Ginger Chicken
Microwave eggsCarrot CakeGreek Avocado SaladCinnamon Vanilla Protein BitesItalian Chicken and Cauliflower Rice
Egg wrapApples and CinnamonCranberry Walnut Feta saladPistachio Protein ShakeSpaghetti Squash Carbonara
Egg white oatmealCinnamon RollMaple Burboun BaconBlueberries and cream cakeLow Calorie Chicken Alfredo Pasta
Cloud EggBrowniePoppyseed saladProtein powder crepesHomemade Chick-fil-A
Eggs and laughing cow cheeseBlueberry LemonFarmhouse RanchYOGURTItalian Stuffed Peppers
Poached EggsCherrySouthwest SaladCaramelChicken Fajita Rollups
Scrambled egg pizzaOrange creamsicleMixed Greens with DijonPeanut butter powderChicken Lettuce Wraps
Breakfast burritoS’moreLemon Parmesan SaladBirthday CakeChicken Lo-Mein
Cottage Cheese eggsPistachio OatmealBroccoli Berry SaladPistachioSpaghetti squash with chicken and Parm
Inside out omeletteAlmond ButterTurkey Bacon SaladStrawberry cheesecakeSpaghetti Squash Tacos
Eggs benedictPeaches & CreamChicken Raspberry Nut SaladYogurt and cookies and cream powderCheesy Meatballs over rice
Denver OmeletteDried fruit & nutsTurkey Cranberry Sunflower SaladYogurt blueberry cheesecakeChicken Noodle Soup
Egg white pancakesPumpkin and chocolateSouthwest BBQ saladYogurt Pistachio puddingSloppy Joes with Ground Turkey
Breakfast quesadillaPeanut butter and JellyPulled Pork SaladFrozen Yogurt PiePork roast and potatoes
Bell Pepper ring Eggsbanana caramelRoasted Veggie and chicken saladYogurt plus chocolate protein powderPork loin and Rice
Breakfast Egg casseroleOatmeal raisin cookieBell Pepper and Ranch saladYogurt plus protein cookie butterCauliflower Gnocchi with rotisserie chicken

What you want to know!

How do I know how many calories I should be eating?

I have a calorie and macro calculator here!

Will I lose weight on 1200-1500 calories?

Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you don’t lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.

How do I balance my families meals with my own weight loss meal plan?

The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe you’ll have 4 ounces of meat for dinner, and they’ll have 6 ounces.

Can I exercise on these calories?

Exercising while you are eating 1200 – 1500 calories will depend on what you consider exercise, the intensity, and how long you’ve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.

Are you a medical professional?

I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.

Are there any “free foods” on this plan?

100% yes! Not only can you add extra veggies, but I have an entire list of no calorie or low calorie foods, seasonings, and snacks that I don’t always track. You can see my “free food” list here.

my 30 days of meal ideas and weight loss meal plan

Low Calorie Meal Plan For Weight Loss

The perfect blend of consistency and flexibility, this low calorie diet plan for weight loss has everything you need to see success. This plan ranges from 1200-1500 calories
5 from 13 votes
Print Pin Rate
Diet: Low Calorie
Keyword: healthy meal plan, meal plan, weight loss meal plan, weight loss recipes
Author: Amy Roskelley


Breakfast Basics: Oats & Eggs 300-400 calories

  • 1/3-1/2 cup oats
  • 1 cup egg whites
  • 1-2 large eggs

Lunch: Salad – Meat and Greens 300-400 calories

  • 4 ounces chicken ,beef, tuna, or pork
  • 2 cups greens
  • 2 tablespoons low calorie dressing
  • 1 cup chopped veggies or other toppings

Snack – Protein powder or Greek Yogurt 200 calories

  • 2/3-1 cup nonfat plain greek yogurt
  • 1 scoop or 30 grams protein powder

Dinner – Meat and Veggies 400-500 calories

  • 4 ounces chicken, beef, pork, or other protein
  • 2 cups Vegetables
  • 1 ounce carbs such as rice, pasta, sweet potatoes, or other starchy carbs


  • Each day, select a meal from each category.
  • Weight and measure your ingredients to stick to the calorie allotted for each meal.
  • For a 1200 calorie diet, select the calorie limit on the lowest end. For the 1500 calorie diet, select the higher number.
  • Be flexible and enjoy the meals each day!


Tried this recipe?Mention @healthbeet or tag #healthbeet!

Pin this to your favorite meal planning pinterst boards, or follow me here!

This is a flexible, but predictable meal plan for your low calorie weight loss goals.


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  1. 5 stars
    Love all the different options you provided! I def get tired of the same meals each day, so I appreciate the variety of meal ideas. Giving me some kitchen inspiration!!

  2. I have been reading your meal plans and still have no idea what plan to start with. I am65 with sit down job just starting to exercise and weigh 165. I have a had time loosing weight. I Ted to eat 1000 a day find it hard to eat more and been told I am not eating enough. What plan should I start with.

    1. Hi Terry
      I would start with a 1200 calorie plan. Make sure you are using a food scale though! It’s really easy to underestimate your true intake. If you are losing weight too quickly on 1200 calories, than you should try 1500 calories instead!
      Let me know if you have any questions!

  3. 5 stars
    Amy, really appreciate the info. I do have a silly question as Iā€™m trying to follow the plan precisely. Can you be more specific for chicken tenders? Iā€™m abroad and want to make sure Iā€™m buying the right things. Thank you again šŸ˜Š

    1. Of course! Chicken tenders is just a specific cut of a chicken breast. You can use any boneless, skinless chicken breast. I like the tenders because they are smaller and cook more quickly!

  4. Hi, your site is a great resource! Thank you! Im going to follow your plan and prep chicken and ground turkey for lunches/dinner. Do you weight the meat cooked? Seems easier but just checking as many people say raw. THANK YOU for these recipes

    1. Hi Jill! Sorry this took me 10 days to respond.. for some reason, I thought I did. LOL.
      Anyway, yes, lots of people ask this. I guesstimate. I know that for every 4 ounces of raw ground meat I cook, I end up with 3 ounces after it’s cooked. So, if I cook a 1 lb container of ground turkey, I weigh out 3 ounces cooked and hope it lasts me for four servings or meals.
      Hope that helps! Let me know how it’s going.


  5. 5 stars
    Great stuff from you and thank you for sharing your experience. I think you covered all the meals that are helping for me.

    1. That’s right here

      Did I mention it somewhere without a link??

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