7-Day Low-Calorie Meal Plan (1200/1500 Cal)
Looking for a simple and sustainable way to cut calories without starving yourself? Our 7-day low-calorie meal plan offers balanced, nutritious, and satisfying options for either 1200 or 1500 calorie targets. Whether your goal is weight loss or maintaining a healthy lifestyle, this plan helps you stay on track without the guesswork.
Why Follow a Low-Calorie Meal Plan?
Reducing daily calorie intake is a proven method for weight loss. A structured meal plan makes it easier to stay within your calorie goals, prevents overeating, and ensures you get the right balance of macronutrients—protein, carbs, and fats. This plan is designed for flexibility, with two calorie levels (1200 and 1500) to suit your individual needs.
How to Use This Meal Plan
- Choose your daily calorie target: 1200 or 1500.
- Each day includes breakfast, lunch, dinner, and one snack.
- Adjust portion sizes if needed, based on your specific requirements.
Day 1
1200 Calories
- Breakfast: Greek yogurt with berries and chia seeds
- Lunch: Grilled chicken salad with olive oil dressing
- Dinner: Baked salmon, quinoa, and steamed broccoli
- Snack: 10 almonds
1500 Calories
- Breakfast: Oatmeal with banana, almond butter
- Lunch: Turkey sandwich on whole-grain bread with side salad
- Dinner: Stir-fried tofu with brown rice and mixed veggies
- Snack: Cottage cheese with pineapple
Day 2
1200 Calories
- Breakfast: Smoothie (spinach, banana, protein powder)
- Lunch: Tuna lettuce wraps
- Dinner: Zucchini noodles with marinara and turkey meatballs
- Snack: Rice cakes with peanut butter
1500 Calories
- Breakfast: Scrambled eggs with toast and avocado
- Lunch: Chicken Caesar wrap
- Dinner: Grilled shrimp tacos with cabbage slaw
- Snack: Apple slices with almond butter
Tips for Success
- Drink plenty of water throughout the day.
- Listen to your hunger cues.
- Prepare meals in advance to avoid last-minute temptations.
Download the Meal Plan PDF
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