Trying to lose weight without starving? This 7-day low-calorie meal plan is designed to help you stay full, energized, and on track while eating 1200 or 1500 calories per day.
✅ Why Follow a Low-Calorie Meal Plan?
Low-calorie diets promote weight loss by helping you create a consistent calorie deficit. This plan is designed to make eating healthier easier with:
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Simple ingredients
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Balanced macros
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Easy prep meals
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Portion-controlled options
📝 What’s Included in This Plan?
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7 full days of meals
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1200 and 1500 calorie daily versions
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Breakfast, lunch, dinner & snacks
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Printable/downloadable option
💡 How to Use This Meal Plan
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Pick your calorie target: 1200 or 1500
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Prep meals in batches if possible
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Add light activity (like walking)
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Stay hydrated (aim for 8+ glasses of water/day)
🗓️ Day 1
🔹 1200 Calories
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Breakfast: Greek yogurt + blueberries + chia seeds
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Lunch: Grilled chicken salad with olive oil vinaigrette
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Dinner: Baked salmon, steamed broccoli, ½ cup quinoa
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Snack: 10 almonds
🔹 1500 Calories
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Breakfast: Oatmeal with banana & almond butter
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Lunch: Turkey sandwich on whole-grain bread + side salad
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Dinner: Stir-fried tofu with brown rice and mixed vegetables
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Snack: Cottage cheese with pineapple
🗓️ Day 2
🔹 1200 Calories
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Breakfast: Green smoothie (spinach, banana, almond milk, protein powder)
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Lunch: Tuna lettuce wraps
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Dinner: Zucchini noodles with marinara + turkey meatballs
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Snack: Rice cakes with peanut butter
🔹 1500 Calories
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Breakfast: Scrambled eggs + whole-grain toast + avocado slices
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Lunch: Chicken Caesar wrap
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Dinner: Grilled shrimp tacos with cabbage slaw
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Snack: Apple slices with almond butter
🗓️ Day 3
🔹 1200 Calories
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Breakfast: Boiled eggs + 1 slice whole wheat toast
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Lunch: Quinoa salad with chickpeas, cucumber, and lemon vinaigrette
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Dinner: Baked cod + asparagus + sweet potato mash
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Snack: Baby carrots with hummus
🔹 1500 Calories
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Breakfast: Protein pancakes + strawberries + maple syrup drizzle
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Lunch: Chicken burrito bowl with brown rice
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Dinner: Pasta with marinara and turkey sausage
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Snack: Trail mix (1 small handful)
🗓️ Day 4
🔹 1200 Calories
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Breakfast: Chia pudding with almond milk and raspberries
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Lunch: Turkey lettuce wraps + sliced cucumber
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Dinner: Grilled chicken breast + sautéed spinach + cauliflower rice
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Snack: Hard-boiled egg
🔹 1500 Calories
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Breakfast: Yogurt parfait with granola and fruit
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Lunch: Tuna sandwich on whole-grain bread + veggie sticks
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Dinner: Chicken stir-fry with mixed veggies and brown rice
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Snack: Cottage cheese with sliced peaches
🗓️ Day 5
🔹 1200 Calories
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Breakfast: Smoothie bowl (banana, spinach, berries, protein)
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Lunch: Shrimp salad with vinaigrette
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Dinner: Turkey meatloaf + steamed green beans + mashed cauliflower
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Snack: Almonds (10–12 pieces)
🔹 1500 Calories
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Breakfast: Whole grain waffles + peanut butter + banana slices
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Lunch: Chicken quinoa salad with light dressing
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Dinner: Baked tilapia + roasted carrots + wild rice
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Snack: Protein bar (low sugar)
🗓️ Day 6
🔹 1200 Calories
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Breakfast: Cottage cheese + pineapple chunks
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Lunch: Grilled veggie wrap with hummus
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Dinner: Chicken stir-fry with low-sodium soy sauce and broccoli
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Snack: 1 boiled egg
🔹 1500 Calories
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Breakfast: Protein smoothie with oats + peanut butter
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Lunch: Tuna salad sandwich + leafy greens
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Dinner: Pasta primavera with grilled shrimp
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Snack: Mixed nuts (small handful)
🗓️ Day 7
🔹 1200 Calories
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Breakfast: Overnight oats with almond milk and chia
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Lunch: Lentil soup + side salad
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Dinner: Grilled chicken skewers + zucchini + brown rice
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Snack: Greek yogurt
🔹 1500 Calories
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Breakfast: French toast with strawberries and light syrup
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Lunch: Chicken wrap with whole wheat tortilla + fruit cup
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Dinner: Beef stir-fry with veggies + soba noodles
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Snack: Smoothie (milk, banana, protein powder)
💡 Tips for Success
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Plan meals and snacks ahead
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Use apps like MyFitnessPal to track calories
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Focus on whole foods & protein-rich meals
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Stay hydrated and get 7–8 hours of sleep
📥 Download Your Meal Plan (PDF)
Want a printable version of this plan?
👉 Download the 7-Day Low-Calorie Meal Plan PDF
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📌 Final Thoughts
Whether you’re following the 1200 or 1500 calorie version, this meal plan gives you structure without sacrificing flavor or nutrients. Use it as a reset or to kickstart a sustainable fat-loss journey.