If you want to lose weight [1], you have to create a calorie deficit, and that's where this weeklong, 1,500-calorie meal plan can come in handy. While the exact number of calories you need to eat to lose weight [2] can vary based on a number of factors — including your activity level — 1,500 is a pretty solid place to start [3]. That's 500 less than a standard 2,000-calorie diet — enough to shed one pound of fat [4] in a week, according to experts.
Following a meal plan can help take the guesswork out of what to eat and how much. This one lists a calorie count for each meal and snack (based on one serving, unless otherwise noted), and is packed with variety so you'll never grow bored with the menu. Hungry yet? Let's dig in.
Wednesday
Breakfast
- Coconut chia pudding [6]: 206 calories
- 1 cup mango chunks: 106 calories [7]
- 1/4 cup pumpkin seeds: 160 calories [8]
Lunch
- Sweet potato, tofu, and avocado breakfast [9]: 317 calories
Snack
- 5 chocolate almond coconut protein balls [10]: 265 calories
- 1 medium apple: 80 calories [11]
Dinner
- Instant Pot chicken tikka masala [12]: 333 calories
Total Calories: 1,467
Sunday
Breakfast
- 3 turkey sausage egg muffins [13]: 450 calories
Lunch
- Mango chickpea salad [14]: 274 calories
Snack
- Avocado hummus [15]: 164 calories
- 20 baby carrots: 70 calories [16]
Dinner
- Broccoli quinoa casserole [17]: 506 calories
Total Calories: 1,464
Links:
[1] https://www.popsugar.co.uk/fitness/Simple-Meal-Plan-Weight-Loss-46429241
[2] https://www.popsugar.co.uk/fitness/How-Many-Calories-Should-I-Eat-Lose-Weight-45135373
[3] https://www.popsugar.co.uk/fitness/How-Many-Calories-Should-You-Eat-Low-Carb-Diet-46400908
[4] https://www.popsugar.co.uk/fitness/How-Many-Calories-Do-You-Need-Burn-Lose-Weight-45711395
[5] https://www.popsugar.co.uk/fitness/How-Meal-Prep-Weight-Loss-46274900
[6] https://www.popsugar.co.uk/fitness/Chia-Seed-Pudding-Breakfast-38070327
[7] https://ndb.nal.usda.gov/ndb/foods/show/45346747?man=&lfacet=&count=&max=25&qlookup=mango+chunk&offset=&sort=default&format=Full&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Q546224=1&Qv=1&Q546224=0.75&Qv=1
[8] https://ndb.nal.usda.gov/ndb/foods/show/45325751?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=raw+pumpkin+seeds&ds=&qt=&qp=&qa=&qn=&q=&ing=
[9] https://www.popsugar.co.uk/fitness/Sweet-Potato-Tofu-Avocado-Breakfast-43274459
[10] https://www.popsugar.co.uk/fitness/Chocolate-Coconut-Protein-Balls-40438182
[11] https://ndb.nal.usda.gov/ndb/foods/show/45351124?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=fuji+apple&ds=&qt=&qp=&qa=&qn=&q=&ing=
[12] https://sweetpeasandsaffron.com/instant-pot-chicken-tikka-masala/
[13] https://www.popsugar.co.uk/fitness/Protein-Packed-Breakfast-Grab-Go-38097929
[14] https://www.averiecooks.com/mango-chickpea-salad/
[15] https://fitfoodiefinds.com/avocado-hummus/
[16] https://ndb.nal.usda.gov/ndb/foods/show/11960?man=&lfacet=&count=&max=25&qlookup=Baby+carrot&offset=&sort=default&format=Abridged&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Qv=1&Q328682=1&Q328683=20&Q328684=1&Qv=1&Q328682=1&Q328683=1&Q328684=1
[17] https://sweetpeasandsaffron.com/broccoli-quinoa-casserole/
