{"id":57317,"date":"2023-11-28T16:09:32","date_gmt":"2023-11-28T16:09:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57317"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"calorie-deficit-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/","title":{"rendered":"How To Make a Calorie-Deficit Meal Plan That Works"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#What_Is_a_Calorie_Deficit_Meal_Planning\" >What Is a Calorie Deficit Meal Planning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#How_Many_Calories_Should_You_Cut\" >How Many Calories Should You Cut?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Your_Basal_Metabolic_Rate_BMR\" >Your Basal Metabolic Rate (BMR)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Your_Total_Daily_Energy_Expenditure_TDEE\" >Your Total Daily Energy Expenditure (TDEE)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Is_a_1200_Calorie_Deficit_Too_Much\" >Is a 1200 Calorie Deficit Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#What_Foods_To_Eat_In_a_Calorie_Deficit\" >What Foods To Eat In a Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#How_Do_I_Create_a_Calorie_Deficit_Meal_Plan\" >How Do I Create a Calorie Deficit Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Identify_Your_Calorie_Needs\" >Identify Your Calorie Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Set_Your_Calorie_Deficit\" >Set Your Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Choose_Nutrient-Dense_Foods\" >Choose Nutrient-Dense Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Plan_Your_Meals_and_Snacks\" >Plan Your Meals and Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Plan_for_Leftovers\" >Plan for Leftovers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Meal_Prep_for_Success\" >Meal Prep for Success<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Track_Your_Intake\" >Track Your Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Adjust_as_Needed\" >Adjust as Needed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Allow_the_Occasional_Indulgence\" >Allow the Occasional Indulgence<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#What_Should_I_Eat_for_1200_Calories_a_Day\" >What Should I Eat for 1200 Calories a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#What_Should_I_Eat_for_1500_Calories_a_Day\" >What Should I Eat for 1500 Calories a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_1-2\" >Day 1:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_2-2\" >Day 2:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_3-2\" >Day 3:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_4-2\" >Day 4:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_5-2\" >Day 5:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_6-2\" >Day 6:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Day_7-2\" >Day 7:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#What_are_The_5_Foods_That_Burn_Belly_Fat\" >What are The 5 Foods That Burn Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Can_I_Lose_Weight_on_1500_Calories_a_Day\" >Can I Lose Weight on 1500 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#What_Not_to_Eat_on_a_Calorie_Deficit\" >What Not to Eat on a Calorie Deficit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#Are_800_Calories_a_Day_Enough\" >Are 800 Calories a Day Enough?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A calorie deficit is the holy grail of weight loss. All that fad diets, detox teas, and so-called &#8216;miracle&#8217; juices try to do is put you in a state where you consume fewer calories than your body burns.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how well they achieve this goal is questionable. This is mostly because these quick fixes lack the necessary nutrients your body needs to function optimally, leading to fatigue, mood swings, and even weight gain in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The obvious solution is to choose a meal plan that creates a sustainable calorie deficit without compromising your health. It should be balanced, filling, and enjoyable. And it should be personalized to your lifestyle, preferences, and dietary choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know to create a calorie-deficit meal plan that truly works.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Calorie_Deficit_Meal_Planning\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/what-is-a-calorie-deficit\/\">What Is a Calorie Deficit<\/a> Meal Planning?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A calorie deficit meal plan is a structured eating plan that ensures you&#8217;re eating fewer calories than your body burns. This should result in weight loss over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to create a calorie deficit, and not all of them involve restricting your food intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can increase your physical activity level, which will require more energy from your body and help you burn more calories. The key is to find the right balance between reducing calorie intake and increasing physical activity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s almost impossible to sustain a calorie deficit through exercise alone, so a meal plan that focuses on reducing calorie intake is necessary for long-term weight loss success.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_You_Cut\"><\/span><b>How Many Calories Should You Cut?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cutting 500-750 calories from your daily consumption is a good place to start. This should promote about a 1-2 pound weight loss per week, which is considered safe and sustainable (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But keep in mind that the exact number of calories you need and are able to cut depends on various factors such as your age, gender, height, weight, and activity level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s explain that in detail, so you truly understand the concept of a calorie deficit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5149.png\" alt=\"calorie deficit meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Basal_Metabolic_Rate_BMR\"><\/span><b>Your Basal Metabolic Rate (BMR)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your basal metabolic rate (BMR) is the number of calories your body burns at baseline. It&#8217;s the minimum amount of energy required to keep your body functioning, such as breathing, circulating blood, and repairing cells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572145\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your BMR depends on your age, gender, height, and weight. In general, men have a higher BMR than women because they tend to have more muscle mass. Taller and heavier individuals also burn more calories at baseline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can use online calculators to estimate your BMR based on these factors. This will give you a ballpark figure of the minimum number of calories your body needs to function.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Total_Daily_Energy_Expenditure_TDEE\"><\/span><b>Your Total Daily Energy Expenditure (TDEE)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your total daily energy expenditure (TDEE) is the total number of calories your body burns in a day, including all activities &#8211; from brushing your teeth to working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your TDEE is calculated by multiplying your BMR with an activity factor that reflects your lifestyle and exercise habits. The more active you are, the higher your TDEE will be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating a calorie deficit is all about finding the right balance between your TDEE and calorie intake. A good starting point is to eat 500-750 calories less than your TDEE, which should result in a safe and sustainable weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_1200_Calorie_Deficit_Too_Much\"><\/span><b>Is a 1200 Calorie Deficit Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes and no, depending on your individual needs. For a lot of people, 1200 calories may be too low and lead to deficiencies and other health issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, 1200 calories may be an appropriate deficit for some, especially those with a low BMR and a sedentary lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s truly no one-size-fits-all approach when it comes to calorie deficits. A good understanding of your body&#8217;s needs and consulting with a registered dietitian is the best way to determine the right calorie deficit meal plan for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discuss individual needs in more detail in our blog: <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-weight-in-3-weeks\/\">How To Lose Weight In 3 Weeks<\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_To_Eat_In_a_Calorie_Deficit\"><\/span><b>What Foods To Eat In a Calorie Deficit?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/simple-meal-plan-to-lose-weight\/\">simple meal plan to lose weight<\/a> will include a good variety and balance of whole, minimally processed foods that are rich in nutrients and low in calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best foods to eat on a calorie deficit meal plan for weight loss:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables:<\/b><span style=\"font-weight: 400;\"> Broccoli, Spinach, Bell peppers, Brussels sprouts, Carrots, Asparagus, Kale, and many more<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits:<\/b><span style=\"font-weight: 400;\"> Apples, Bananas, Berries, Kiwi, Oranges, Pineapple, Peaches, and more<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole Grains:<\/b><span style=\"font-weight: 400;\"> Brown rice, Quinoa, Oats, Whole wheat bread, Barley, Buckwheat, Millet, and others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy:<\/b><span style=\"font-weight: 400;\"> Skimmed milk, Cottage cheese, Feta cheese, Mozzarella cheese, Greek yogurt, Skimmed ricotta, Low-fat cheddar cheese, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and Seeds:<\/b><span style=\"font-weight: 400;\"> Almonds, Walnuts, Chia seeds, Flax seeds, Pumpkin seeds, Sunflower seeds, Peanuts, and more<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Black beans, Chickpeas, Lentils, Peas, Kidney beans, Soybeans or tofu, Navy beans, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lean Meats:<\/b><span style=\"font-weight: 400;\"> Turkey breast, Chicken breast, Venison, Rabbit, Lean beef, Lean pork, Buffalo, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seafood:<\/b><span style=\"font-weight: 400;\"> Shrimp, Mackerel, Sardines, Tuna, Salmon, Halibut, Clams, and others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Fats:<\/b><span style=\"font-weight: 400;\"> Avocado, Olive oil, nuts, Chia seeds, Flax seeds, Walnuts, Dark chocolate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Herbs and Spices:<\/b><span style=\"font-weight: 400;\"> Turmeric, Cinnamon, Ginger, Garlic, Basil, Oregano, Rosemary, and others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condiments:<\/b><span style=\"font-weight: 400;\"> Mustard, Salsa, Hot sauce, Vinegar, Soy sauce, Hummus, Guacamole, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you can see, a calorie deficit meal plan doesn&#8217;t have to be bland or restrictive. You can still enjoy a variety of delicious foods while losing weight.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-breakfast\/\"><i>Maximize Your Fitness with Calorie Deficit Breakfasts<\/i><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The key is to focus on whole, nutrient-dense foods and limit ultra processed and high-calorie choices. Here are some foods to avoid or limit in your calorie-deficit meal plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods (French fries, onion rings, fried chicken)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats (bacon, hot dogs, deli meat)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fast food meals (hamburgers, pizza, tacos)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary drinks (soda, fruit juices, energy drinks)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat dairy products (whole milk, cream cheese, ice cream)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined grains (white bread, white rice, pasta)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat snacks (chips, cookies, pastries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alcohol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-sugar foods (candy, chocolate bars, ice cream)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-frozen-meals-for-weight-loss\/\">Frozen meals<\/a> or packaged convenience foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried snacks (potato chips, crackers)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat condiments (mayonnaise, ranch dressing)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed sweetened cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried or breaded meats (chicken nuggets, fried chicken)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary coffee drinks (frappuccinos, mochas)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By avoiding or limiting these food groups and choosing nutrient-dense options instead, you can create a balanced and sustainable calorie deficit meal plan that supports your weight loss goals while also nourishing your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our blog: <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meals\/\">Calorie Deficit Meals<\/a> has many ideas on how you can incorporate healthy foods without compromising on taste and variety.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5143.png\" alt=\"calorie deficit meal plan\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Create_a_Calorie_Deficit_Meal_Plan\"><\/span><b>How Do I Create a Calorie Deficit Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a calorie-deficit meal plan for your individual calorie goal requires you to follow these steps:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Identify_Your_Calorie_Needs\"><\/span><b>Identify Your Calorie Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by calculating your Total Daily Energy Expenditure (TDEE) using an online calculator. This will tell you how many calories your body needs to maintain your current weight, considering your BMR and activity level.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Set_Your_Calorie_Deficit\"><\/span><b>Set Your Calorie Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Subtract 500-750 calories from your TDEE to create a calorie deficit. Remember, the exact amount will depend on your individual weight loss goals and health needs. Always consult with a registered dietitian or nutritionist if you&#8217;re unsure.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_Nutrient-Dense_Foods\"><\/span><b>Choose Nutrient-Dense Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Next, make a list of whole, minimally processed foods that are high in nutrients and low in calories. Think colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. These foods will keep you feeling satisfied and energized despite the calorie deficit (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/2\/334\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plan_Your_Meals_and_Snacks\"><\/span><b>Plan Your Meals and Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Divide your daily calorie limit into meals and snacks. Aim for three balanced meals and two snacks each day. Incorporate variety from all food groups to ensure you&#8217;re getting a range of nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use our list of recommended foods above for inspiration. Consider which meals you can eat and prepare at home, and which ones you may need to eat out or grab on-the-go.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plan_for_Leftovers\"><\/span><b>Plan for Leftovers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In your plan, consider serving sizes and how many portions you can get out of each meal. Consider which meals can store well as leftovers or can be repurposed into new dishes. Having planned meals and snacks in advance will also help you stick to your calorie deficit goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meal_Prep_for_Success\"><\/span><b>Meal Prep for Success<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spend some time each week to plan and prepare your meals in advance. This will save you time and help you stick to your calorie deficit meal plan even with a busy schedule.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Track_Your_Intake\"><\/span><b>Track Your Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use food tracking apps or a food diary to log everything you eat and drink. This will help you stay accountable and aware of your daily calorie consumption.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Adjust_as_Needed\"><\/span><b>Adjust as Needed<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, remember that creating a calorie deficit meal plan is not a one-size-fits-all approach. Monitor your progress, listen to your body, and adjust your calorie intake or activity level as necessary. If you&#8217;re not seeing results or if you&#8217;re feeling unwell, it might be time to re-evaluate your plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Allow_the_Occasional_Indulgence\"><\/span><b>Allow the Occasional Indulgence<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t forget to allow yourself the occasional treat or indulgence. This will help prevent feelings of deprivation and make your meal plan more sustainable long-term. Just be mindful of portion sizes and frequency.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\">set this plan in motion<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_for_1200_Calories_a_Day\"><\/span><b>What Should I Eat for 1200 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A simple 1200 calorie meal plan for 7 days (assuming 3 meals and 2 snacks per day) might look like this:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Oatmeal with almond milk, topped with chia seeds, banana slices, and a sprinkle of cinnamon. fresh berries and slivered almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> 1 small apple with 1 tablespoon of almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast with quinoa and roasted vegetables (bell peppers, zucchini, onion) topped with feta cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Carrots and celery sticks with hummus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Baked salmon with roasted Brussels sprouts and sweet potato wedges.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Two boiled eggs, whole grain toast, and avocado slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> 1 small orange with a handful of almonds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Turkey and vegetable wrap with whole grain tortilla, hummus, lettuce, tomato, cucumber, and bell pepper slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Roasted edamame beans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Tofu stir-fry with mixed vegetables and brown rice.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5759.png\" alt=\"calorie deficit meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Greek yogurt with granola, fresh berries, and honey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Homemade trail mix with nuts, dried fruit, and dark chocolate chips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Quinoa and black bean salad with mixed greens, tomatoes, avocado, and a lime dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Sliced cucumber with tzatziki sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast with roasted asparagus and quinoa.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Whole grain toast with avocado and smoked salmon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Hummus with whole grain crackers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Vegetable and lentil soup with a side of whole grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Fresh fruit salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Lentil and vegetable curry with brown rice.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Vegetable omelet with whole-grain toast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Air-popped popcorn sprinkled with nutritional yeast for added flavor and nutrients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Grilled chicken Caesar salad with a light dressing and whole grain croutons.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Hard-boiled egg with a sprinkle of salt and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Baked white fish with steamed broccoli and quinoa.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Whole grain waffles with Greek yogurt and fresh berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Celery sticks with peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Hummus and vegetable wrap with whole grain tortilla, spinach, cucumber, bell pepper, and carrots.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Apple slices with cottage cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Turkey meatballs with zucchini noodles and marinara sauce.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 calories):<\/b><span style=\"font-weight: 400;\"> Avocado toast on whole grain bread with a poached egg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Edamame and cucumber salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (400 calories):<\/b><span style=\"font-weight: 400;\"> Whole grain pasta with marinara sauce, vegetables, and grilled chicken.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack (100 calories):<\/b><span style=\"font-weight: 400;\"> Homemade fruit sorbet made with frozen bananas and berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (300 calories):<\/b><span style=\"font-weight: 400;\"> Grilled vegetables and tofu skewers with quinoa.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember to stay hydrated by drinking plenty of water throughout the day, and feel free to swap out any of the recommended meals or snacks for other options that fit within your calorie limit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our piece on <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-breakfast\/\">Calorie Deficit Breakfasts<\/a> for more low-calorie meal ideas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note: a 1200-calorie-per-day meal plan may not be suitable for everyone.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/\"><i>1,200 Calorie Deficit: Is It a Safe Way To Lose Weight?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_for_1500_Calories_a_Day\"><\/span><b>What Should I Eat for 1500 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A simple 1500 calorie meal plan high-protein may look like this:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1-2\"><\/span><b>Day 1:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (220 cal) :<\/b><span style=\"font-weight: 400;\"> Greek yogurt with berries and a drizzle of honey (220 cal).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Grilled chicken salad with balsamic vinaigrette.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal):<\/b><span style=\"font-weight: 400;\"> Steamed salmon with quinoa and broccoli.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (380 cal):<\/b><span style=\"font-weight: 400;\"> Almonds, 2 boiled eggs, and an apple.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2-2\"><\/span><b>Day 2:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 cal):<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with spinach and whole-grain toast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Tuna salad with whole-grain crackers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal):<\/b><span style=\"font-weight: 400;\"> Lean sirloin steak with sweet potato and green beans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal):<\/b><span style=\"font-weight: 400;\"> Greek yogurt, a handful of grapes, and carrot sticks with hummus.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3-2\"><\/span><b>Day 3:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (270 cal):<\/b><span style=\"font-weight: 400;\"> Oatmeal with almond milk and a banana.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Quinoa salad with mixed vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (500 cal):<\/b><span style=\"font-weight: 400;\"> Grilled chicken stir-fry with brown rice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (380 cal):<\/b><span style=\"font-weight: 400;\"> Cottage cheese, an orange, and mixed nuts.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4-2\"><\/span><b>Day 4:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 cal):<\/b><span style=\"font-weight: 400;\"> Avocado toast with a boiled egg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Turkey wrap with whole-grain tortilla and mixed greens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal):<\/b><span style=\"font-weight: 400;\"> Baked cod with quinoa and asparagus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal):<\/b><span style=\"font-weight: 400;\"> Greek yogurt, a pear, and raw veggies with hummus.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5-2\"><\/span><b>Day 5:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 cal):<\/b><span style=\"font-weight: 400;\"> Smoothie with spinach, berries, protein powder, and almond milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Lentil soup with a side salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal):<\/b><span style=\"font-weight: 400;\"> Turkey meatballs with whole-wheat pasta and marinara sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal):<\/b><span style=\"font-weight: 400;\"> Almonds, a banana, and cottage cheese.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6-2\"><\/span><b>Day 6:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 cal):<\/b><span style=\"font-weight: 400;\"> Whole-grain cereal with skim milk and a banana.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal:<\/b><span style=\"font-weight: 400;\"> Chicken salad with whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal):<\/b><span style=\"font-weight: 400;\"> Baked trout with brown rice and Brussels sprouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal):<\/b><span style=\"font-weight: 400;\"> Greek yogurt, an apple, and carrot sticks with hummus.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7-2\"><\/span><b>Day 7:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (300 cal):<\/b><span style=\"font-weight: 400;\"> Protein pancake with a drizzle of honey and berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350 cal):<\/b><span style=\"font-weight: 400;\"> Shrimp stir-fry with whole-grain rice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (550 cal):<\/b><span style=\"font-weight: 400;\"> Grilled chicken with sweet potato and steamed veggies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (300 cal):<\/b><span style=\"font-weight: 400;\"> Cottage cheese, a handful of grapes, and mixed nuts.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5819.png\" alt=\"calorie deficit meal plan\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_The_5_Foods_That_Burn_Belly_Fat\"><\/span><strong>What are The 5 Foods That Burn Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No specific foods can magically make you burn belly fat. However, a variety of nutrient-rich foods as part of a balanced, reduced-calorie diet can help you lose weight and belly fat. Some of these include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Almonds:<\/b><span style=\"font-weight: 400;\"> Rich in monounsaturated fats and fiber, almonds can help you feel full and eat less (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/3\/672\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Berries:<\/b><span style=\"font-weight: 400;\"> Packed with fiber and antioxidants, berries can aid digestion and fight inflammation (<\/span><a href=\"https:\/\/www.mdpi.com\/1420-3049\/27\/1\/108\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lean Proteins:<\/b><span style=\"font-weight: 400;\"> Foods like chicken, turkey, and fish can boost metabolism and reduce appetite (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523274274?via%3Dihub\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leafy Greens:<\/b><span style=\"font-weight: 400;\"> Low in calories and high in fiber, leafy greens like spinach and kale can help reduce fat storage (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/11\/1626\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole Grains:<\/b><span style=\"font-weight: 400;\"> Foods like brown rice, oatmeal, and quinoa are high in fiber and help control blood sugar levels (m<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1556370716300736\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_on_1500_Calories_a_Day\"><\/span><strong>Can I Lose Weight on 1500 Calories a Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can lose weight following a simple 1500-calorie meal plan, provided that it is less than what you burn in a day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss happens when you create a calorie deficit, meaning you consume fewer calories than you burn (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The specific number of calories needed for weight loss varies per individual and depends on factors such as age, sex, weight, and physical activity level.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Not_to_Eat_on_a_Calorie_Deficit\"><\/span><strong>What Not to Eat on a Calorie Deficit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When on a calorie deficit, it&#8217;s best to avoid foods high in calories but low in nutrients, often known as &#8220;empty calories.&#8221;\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples include sugary drinks, fast food, ultra processed foods, and alcohol. These foods can increase your calorie intake without providing the essential nutrients your body needs and may be harmful to your health if eaten in excess (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/7\/1955\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_800_Calories_a_Day_Enough\"><\/span><strong>Are 800 Calories a Day Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">An 800-calorie diet is a very low-calorie diet that should only be followed under medical supervision.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While such a level may lead to rapid weight loss, it can also have side effects, including nutrient deficiencies, gallstones, and heart problems (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16350561\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2014\/04000\/the_potential_dangers_of_using_rapid_weight_loss.6.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s essential to consult with a healthcare provider before starting any very low-calorie diet.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To make a low-calorie meal plan that actually works, it&#8217;s important to focus on nutrient-dense foods that provide your body with the necessary vitamins, minerals, and macronutrients. Remember to listen to your body and make adjustments as needed.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A calorie deficit is the holy grail of weight loss. All that fad diets, detox teas, and so-called &#8216;miracle&#8217; juices try to do is put you in a state where you consume fewer calories than your body burns. But how well they achieve this goal is questionable. This is mostly because these quick fixes lack [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":57322,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[123,87],"class_list":["post-57317","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Make a Calorie-Deficit Meal Plan That Works - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to make a \u2605 CALORIE DEFICIT MEAL PLAN \u27a4 that actually works? Check out our 7-day plans for 1200 and 1500 calorie diets, along with FAQs about healthy eating.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Make a Calorie-Deficit Meal Plan That Works\" \/>\n<meta property=\"og:description\" content=\"Wondering how to make a \u2605 CALORIE DEFICIT MEAL PLAN \u27a4 that actually works? Check out our 7-day plans for 1200 and 1500 calorie diets, along with FAQs about healthy eating.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\"},\"headline\":\"How To Make a Calorie-Deficit Meal Plan That Works\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/\"},\"wordCount\":2489,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A calorie deficit is the holy grail of weight loss. All that fad diets, detox teas, and so-called 'miracle' juices try to do is put you in a state where you consume fewer calories than your body burns.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But how well they achieve this goal is questionable. This is mostly because these quick fixes lack the necessary nutrients your body needs to function optimally, leading to fatigue, mood swings, and even weight gain in the long run.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The obvious solution is to choose a meal plan that creates a sustainable calorie deficit without compromising your health. It should be balanced, filling, and enjoyable. And it should be personalized to your lifestyle, preferences, and dietary choices.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know to create a calorie-deficit meal plan that truly works.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b><a href=\\\"https:\/\/betterme.world\/articles\/what-is-a-calorie-deficit\/\\\">What Is a Calorie Deficit<\/a> Meal Planning?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A calorie deficit meal plan is a structured eating plan that ensures you're eating fewer calories than your body burns. This should result in weight loss over time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many ways to create a calorie deficit, and not all of them involve restricting ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/\",\"name\":\"How To Make a Calorie-Deficit Meal Plan That Works - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering how to make a \u2605 CALORIE DEFICIT MEAL PLAN \u27a4 that actually works? Check out our 7-day plans for 1200 and 1500 calorie diets, along with FAQs about healthy eating.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg\",\"width\":2560,\"height\":1709},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How To Make a Calorie-Deficit Meal Plan That Works\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Make a Calorie-Deficit Meal Plan That Works - BetterMe","description":"Wondering how to make a \u2605 CALORIE DEFICIT MEAL PLAN \u27a4 that actually works? Check out our 7-day plans for 1200 and 1500 calorie diets, along with FAQs about healthy eating.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Make a Calorie-Deficit Meal Plan That Works","og_description":"Wondering how to make a \u2605 CALORIE DEFICIT MEAL PLAN \u27a4 that actually works? Check out our 7-day plans for 1200 and 1500 calorie diets, along with FAQs about healthy eating.","og_url":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1"},"headline":"How To Make a Calorie-Deficit Meal Plan That Works","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/"},"wordCount":2489,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A calorie deficit is the holy grail of weight loss. All that fad diets, detox teas, and so-called 'miracle' juices try to do is put you in a state where you consume fewer calories than your body burns.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calorie_deficit_meal_plan\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But how well they achieve this goal is questionable. This is mostly because these quick fixes lack the necessary nutrients your body needs to function optimally, leading to fatigue, mood swings, and even weight gain in the long run.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The obvious solution is to choose a meal plan that creates a sustainable calorie deficit without compromising your health. It should be balanced, filling, and enjoyable. And it should be personalized to your lifestyle, preferences, and dietary choices.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know to create a calorie-deficit meal plan that truly works.<\/span>\r\n<h2 style=\"text-align: center;\"><b><a href=\"https:\/\/betterme.world\/articles\/what-is-a-calorie-deficit\/\">What Is a Calorie Deficit<\/a> Meal Planning?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A calorie deficit meal plan is a structured eating plan that ensures you're eating fewer calories than your body burns. This should result in weight loss over time.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many ways to create a calorie deficit, and not all of them involve restricting ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/","name":"How To Make a Calorie-Deficit Meal Plan That Works - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering how to make a \u2605 CALORIE DEFICIT MEAL PLAN \u27a4 that actually works? Check out our 7-day plans for 1200 and 1500 calorie diets, along with FAQs about healthy eating.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_2080680898-scaled.jpg","width":2560,"height":1709},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/calorie-deficit-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"How To Make a Calorie-Deficit Meal Plan That Works"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57317","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=57317"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57317\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/57322"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=57317"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=57317"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=57317"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=57317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}