Calorie Deficit Meal Planner

Generate 7-day meal plans for a calorie deficit diet.

A calorie deficit diet is highly individualized, and meal plans must match your daily calories for weight loss.

Too complicated? Factor meals delivers meals of around 450-550 calories.

How do I use these meal plans?

This is equivalent to lunch + snack, or dinner + snack above – just prepare your own breakfast.

• To get your individualized calorie deficit, use the calculator.
• When you return to this page, click “Customize“, and your personal calories will be applied.

Best foods for a calorie deficit

When you begin to eat less than normal, you may experience hunger pangs.

The best foods to help avoid this are protein-based foods.

• chicken breast
• lean meats
• fish
• beans
• eggs in the morning

The fruit and vegetables in the plan will supply essential nutrients – without increasing calories too much.

Managing hunger through higher protein meals

The generator will create 7-day meal plans using optimal macronutrient ratios.

The meal plans are not random; they are created with appropriate protein levels, so the meals are filling.

We target a macro level of 30% Fat, 30% Protein, and 40% Carb.

Carbs on a calorie deficit

Aim for whole wheat where possible (to help manage blood sugar).

We don’t cut out carbs, as they provide the fuel to exercise properly.

Can I get this in an app?

The plans are generated by the Prospre meal planning app.

Learn the basics of a calorie deficit in 3 minutes and crush your weight loss goals.