You can go ahead and download the calorie deficit meal plan PDF. Or you can read this article to learn the guiding principles I use to create meal plans for people in my paid community.
Are you still reading? Good, I’m glad!
First, let me explain calorie deficit so you understand and know how to apply it effectively for your weight loss journey.
If there is something I have learned as a calorie-deficit coach who prepares meal plans for people is that individuality matters in creating a calorie-deficit meal plan for people. Factors like the availability of foods and taste differences are highly considered when creating a meal plan.
Let’s dive in;
Understanding What is Calorie Deficit
Calorie deficit is the process of creating an energy imbalance where your body needs to tap into its stored energy (primarily fat) to meet its daily energy requirements.
Simply put, instead of taking the right amount of calories your body needs, you deprive your body of satisfaction and take fewer calories that day. Leaving your body no option than to use stored fat.
So first of all, you have to learn how you can calculate your calorie deficit for weight loss. Once you know the calories you need to deficit on, then you can now know the calories you need to cut from your meal plan. Then proceed to structure your daily meal plan to meet your daily calorie deficit goal.
For example, if your body needs 2000 calories to function daily and you cut 500 calories out. Your daily meal needs to amount to 1500 calories per day to lose weight.
It is medically recommended that people start with a reduction of 500 calories per day which will enable them to lose 1 pound (450 grams) per week.
List of Meal Plans to Eat on a Calorie Deficit
There are some foods that you will prioritize because they have low-calorie counts and are filling so you won’t go into starvation mode.
I understand we all have different taste boards, that is where individuality comes in place. So I have assembled 100 food types based on their categories so you can choose and alternate with them.
NOTE: At first you won’t enjoy the taste, but consistently eat them if you have no allergies. After the 1st month, you will start craving for them.
| Food Category | Avocado, Olive oil, Coconut oil, Nut butter (no added sugar), Tahini |
| Proteins | Chicken breast, Turkey breast, Lean beef (sirloin, flank steak), Fish (salmon, tuna, cod, tilapia), Egg whites, Greek yogurt (non-fat), Cottage cheese (low-fat), Tofu, Tempeh, Seitan, Lean pork tenderloin, Shrimp, Canned tuna (in water), Whey protein powder, Plant-based protein powder |
| Vegetables | Spinach, Kale, Broccoli, Cauliflower, Brussels sprouts, Zucchini, Cucumber, Bell peppers, Tomatoes, Carrots, Celery, Asparagus, Green beans, Mushrooms, Eggplant, Lettuce (all varieties), Cabbage, Onions, Garlic, Pumpkin |
| Fruits | Apples, Berries (strawberries, blueberries, raspberries), Grapefruit, Oranges, Peaches, Plums, Pears, Watermelon, Cantaloupe, Kiwi, Papaya, Pineapple, Cherries, Pomegranate seeds, Lemons/Limes (for flavoring) |
| Whole Grains | Oatmeal, Quinoa, Brown rice, Whole grain bread (in moderation), Whole wheat pasta (in moderation), Barley, Bulgur, Millet, Buckwheat, Wild rice |
| Starchy vegetables | Potatoes, butternut squash, sweet potatoes, plantains |
| Legumes | Lentils, Black beans, Chickpeas, Kidney beans, Pinto beans, Edamame, Split peas, Navy beans, Lima beans, Mung beans |
| Nuts and Seeds (in moderation) | Almonds, Walnuts, Chia seeds, Flaxseeds, Pumpkin seeds, Sunflower seeds, Pistachios, Cashews, Hemp seeds, Pecans |
| Dairy and Alternatives | Almond milk (unsweetened), Soy milk (unsweetened), Oat milk (unsweetened), Low-fat milk, Kefir |
| Healthy fats | Avocado, Olive oil, Coconut oil, Nut butters (no added sugar), Tahini |
| Herbs and Spices | Cinnamon, Turmeric, Ginger, Basil, Oregano, Rosemary, Thyme, Cumin, Paprika, Black pepper |
Personally I don’t have access to all the listed food, which is fine. The option here is for you to see which one is available in grocery shops near you.
Note you can buy a personal meal plan that includes food you like and are locally available to you
List of Meal Plans not to Eat on a Calorie Deficit
When on a calorie deficit, you should strive to avoid taking the foods I am about to list for 3 months.
The 3 months gap is for you to adjust your taste board. After 3 months, you can now reward your effort by having a heathy cheat day (This is a day you eat what you want to eat in a small portion).
But before that cheat day, please abstain from foods like:
| Food Category | Examples |
| Beverages | Sugary drinks (soda, sweetened teas, energy drinks)Fruit juices with added sugars, Alcoholic beverages (beer, wine, spirits, cocktails), Artificial sweeteners and diet sodas |
| Snacks and Sweets | Processed snacks (chips, crackers, pretzels, cheese puffs), Candy and chocolates, Baked goods (cookies, cakes, pastries, donuts, muffins), Ice cream and frozen desserts, Granola and trail mix (often high in added sugars and fats), Dried fruits (concentrated sugars) |
| Fast Food and Fried Items | Fast food (burgers, fries, pizza, fried chicken), Fried foods (anything deep-fried or battered) |
| Processed and High-Fat Meats | Processed meats (bacon, sausages, hot dogs, salami, pepperoni) |
| Diet and low-fat foods | Diet bars, low-calorie candies, low-fat ice cream, diet frozen meals, low-fat chips, etc. |
| Dairy Products | High-fat dairy products (full-fat cheese, cream, whole milk), Flavored yogurts with added sugars |
| Sauces, Dressings, and Condiments | Cream-based sauces and dressings (Alfredo sauce, ranch dressing), Mayonnaise, Condiments high in sugar or fat (ketchup, BBQ sauce, honey mustard) |
| Grains and Cereals | Sweetened breakfast cereals, White bread and refined grains, Packaged instant noodles and soups |
| Fats and Oils | Butter and margarine |
The foods I mentioned above are high in sugar and hence calories, and most importantly, they are fillers.
You will get hungry within a short period of time which will cause you to eat more than 3 times a day.
I want to place more emphasis on avoiding using lots of cooking oil. There are some foods you can cook without oil, and most food you can use a little or alternately you use an oven/ air fryer.
Again avoid taking soda drinks with snacks. I know these foods are easy to lay your hands on but they have very high calories and are filler foods. So you tend to feel very hungry after an hour.
30 Calorie-Deficit Meal Plan
This is the time you’ve been waiting for! Below is a 2 weeks low-calorie meal prepping;
Week 1
| Day | Breakfast | Lunch | Dinner |
| 1 | 1/2 cup oatmeal with 1 tbsp chia seeds and Greek yogurt | Turkey sandwich on whole wheat bread with lettuce and tomato | Grilled chicken breast with steamed broccoli and 1/2 cup brown rice |
| 2 | Lean ground beef with taco seasoning, lettuce, and tomato, in corn tortillas | Tuna salad (canned tuna, Greek yogurt, celery) with cucumber slices | Baked salmon with roasted mixed vegetables (frozen veggie mix) |
| 3 | Greek yogurt with berries and a sprinkle of low-fat granola | Chicken salad (leftover chicken, Greek yogurt, grapes) on lettuce | Bean and vegetable soup (canned beans, frozen mixed veggies) |
| 4 | Whole wheat English muffin with 1 tbsp peanut butter and banana slices | Whole wheat pasta salad with cherry tomatoes, cucumbers, and Italian dressing | Stir-fry with tofu, frozen mixed vegetables, and soy sauce |
| 5 | 1/2 cup cottage cheese with sliced peaches (canned in water) | Turkey and cheese roll-ups with baby carrots | Baked chicken thighs with roasted sweet potato and green beans |
| 6 | 2 hard-boiled eggs with an apple | Lentil soup (canned) with a side salad | Baked tilapia with lemon, roasted zucchini, and yellow squash |
| 7 | Overnight oats: 1/2 cup oats, milk, 1 tbsp chia seeds | Egg salad (hard-boiled eggs, Greek yogurt) on whole wheat bread | Baked tilapia with lemon, roasted zucchini and yellow squash |
Week 2
| Day | Breakfast | Lunch | Dinner |
| 8 | Whole grain toast with mashed avocado and sliced tomato | Chicken Caesar wrap (pre-cooked chicken strips, lettuce, light dressing) | Vegetarian chili (canned beans, canned tomatoes, onion, peppers) |
| 9 | Greek yogurt parfait with low-fat granola and frozen berries | Tuna and white bean salad (canned tuna, canned beans, lemon juice) | Turkey burger (lean ground turkey) on a whole wheat bun with a side salad |
| 10 | Turkey burger (lean ground turkey) on a whole wheat bun with side salad | Peanut butter and banana sandwich on whole wheat bread | Baked cod with steamed broccoli and 1/2 cup quinoa |
| 11 | Whole wheat waffle with Greek yogurt and sliced strawberries | Chickpea salad (canned chickpeas, cucumber, tomato, feta) | Slow cooker chicken with carrots and potatoes |
| 12 | Oatmeal with applesauce and cinnamon | Turkey and cheese sandwich with cucumber slices | Shrimp stir-fry with frozen mixed vegetables and brown rice |
| 13 | 2 hard-boiled eggs with baby carrots | Black bean and corn salad (canned beans, canned corn, bell pepper) | Baked chicken breast with roasted Brussels sprouts |
| 14 | Whole grain cereal with milk and sliced banana | Hummus and vegetable wrap (store-bought hummus, lettuce, tomato) | Baked salmon with asparagus and sweet potato |
If you notice, this meal plan has lots of eggs, geek yogurt, and vegetables. This will make up the majority of your diet.
Kindly alternate when appropriate based on time factors in preparation and the availability of resources.
Note that I offer a paid meal plan that will suit your individual food preference and food locally available to you.
Tips for Successful Weight Loss in a Calorie-Deficit Meal Plan
Calorie Deficit is hard for the 1st time. I won’t lie to you.
You need to be extra careful on this plan because you can easily gain weight even while on a calorie deficit.
Over the years, I have coached hundreds of people to lose body fat through calorie deficit and I have always recommended these rules of thumb for them to follow. The meal transition period became so easy for them to stick by and thus they started seeing noticeable results after 2 months.
So pay close attention to these tips I’m sharing with you:
- Do monthly shopping to get all your groceries available in your kitchen
- Meal prep on weekends to save time during the week.
- Use herbs and spices to add flavor without calories.
- Stay hydrated by drinking water throughout the day.
- Adjust portion sizes based on individual calorie needs. You may be eating too many calories if you eat a big size of a low-calorie food. So take portion control seriously.
- Include a variety of colors in your meals for balanced nutrition. Every food you take should have 2 colors and above. The more colorful your food is, the more healthy they tend to be.
- Opt for whole grains over refined grains when possible.
- Use Greek yogurt as a versatile base for dressings and sauces.
- Avoid sodas, alcohol, and snacking time.
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