Calorie Deficit Meal Planner

Calorie deficit diet meal plans

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.

YOUR DAILY CALORIE TARGET
1500 Calories

Meal Plan Day 1

Calories
1494
Protein
122 g
Carbs
153.7 g
Fat
50.5 g
Meal plan by Prospre.io

Breakfast

341 cals

Fried Egg

1 Eggs
Ingredients
  • Egg 1 large

Avocado Toast

1 Slice
Ingredients
  • Whole Wheat Bread 1 slice
  • Avocados 70 g
Instructions...
  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes

Orange

1 Orange
Ingredients
  • Orange 1 fruit (2-5/8" dia)
Instructions...
  1. Peel or slice to enjoy.

Snack

213 cals

Kashi Go Lean

21.75 g
Ingredients
  • Kashi Golean Cereal 13.1Oz 21.75 g
  • Skim Milk 0.38 cup

Kiwi

1 Kiwi
Ingredients
  • Kiwi 1 fruit (2" dia)
Instructions...
  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Berries

127.5 g
Ingredients
  • Berries 1.5 cup, whole
Instructions...
  1. Wash berries and enjoy.

Lunch

365 cals

Chicken Breast

90 g
Ingredients
  • Chicken Breast 90 g
  • Canola Oil 0.75 tsp
Instructions...
  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes

Rice

0.75 Serving
Ingredients
  • Rice 0.75 cup, cooked
Instructions...
  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.

Raw Bell Peppers

127.5 g
Ingredients
  • Red Peppers 127.5 g
Instructions...
  1. Wash, slice or chop and enjoy.

Snack

161 cals

Protein Shake

187.5 ml
Ingredients
  • Protein Powder 24 g
  • Water 0.19 liter
Instructions...
  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grapes

135 g
Ingredients
  • Grapes 22.5 grape
Instructions...
  1. Remove stems, wash and enjoy.

Dinner

414 cals

Tilapia

169.5 g
Ingredients
  • Tilapia 1.5 small fillet
Instructions...
  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky

Kale Salad

77.25 g
Ingredients
  • Kale 22.5 g
  • Broccoli 22.5 g
  • Onions 7.5 g
  • Poppyseed Salad Dressing 1.5 tbsp
Instructions...
  1. Mix ingredients in bowl and serve.

Asparagus

127.5 g
Ingredients
  • Asparagus 127.5 g
Instructions...
  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Meal Plan Day 2

Calories
1460
Protein
121.8 g
Carbs
143.3 g
Fat
48.7 g
Meal plan by Prospre.io

Breakfast

473 cals

Egg White Omelette

150 g
Ingredients
  • Egg White 4 large
  • Butter 0.5 pat (1" sq, 1/3" high)
  • Cheese 20 g
Instructions...
  1. Pour eggs into a bowl, add salt and pepper to taste, and whisk vigorously for about 30 seconds. This is to incorporate air into the white to make them fluffier.
  2. Put a non-stick pan on the stove over low heat. Add the butter, and when it is fully melted, pour in the egg whites.
  3. As the eggs cook, gradually pull the egg in from the sides to the middle of the pan with a spatula. Once the whites look moist, but not runny, shred the cheese on top of the eggs.
  4. Once the cheese has melted, gently push the spatula under one half of the omelette and fold it on top of the other in a half moon shape. Remove from the pan and serve.

Turkey Bacon

2 Slices
Ingredients
  • Turkey Bacon 2 slice
Instructions...
  1. Place a non-stick frying pan on stovetop and set to medium heat.
  2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Toast

43 g
Ingredients
  • Margarine 2 tsp
  • Whole Wheat Bread 1 slice
Instructions...
  1. Place sliced bread into toaster and enjoy.

Banana

1 Banana
Ingredients
  • Banana 1 medium (7" to 7-7/8" long)

Snack

164 cals

Protein Shake

250 ml
Ingredients
  • Protein Powder 32 g
  • Water 0.25 liter
Instructions...
  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grapes

90 g
Ingredients
  • Grapes 15 grape
Instructions...
  1. Remove stems, wash and enjoy.

Lunch

399 cals

Chicken Sandwich

1 Sandwich
Ingredients
  • Deli Sliced Chicken Breast 4 slice
  • Whole Wheat Bread 2 slice
  • Light Mayonnaise 1 tablespoon
Instructions...
  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Mixed Nuts

22.5 g
Ingredients
  • Mixed Nuts 22.5 g

Celery

63.75 g
Ingredients
  • Celery 63.75 g
Instructions...
  1. Wash before eating.

Raw Bell Peppers

63.75 g
Ingredients
  • Red Peppers 63.75 g
Instructions...
  1. Wash, slice or chop and enjoy.

Snack

150 cals

Cottage Cheese

145 g
Ingredients
  • Cottage Cheese 1 cup (not packed)
Instructions...
  1. Add to salads, granola, smoothies, or toast.

Berries

85 g
Ingredients
  • Berries 1 cup, whole
Instructions...
  1. Wash berries and enjoy.

Dinner

274 cals

Tilapia

84.75 g
Ingredients
  • Tilapia 0.75 small fillet
Instructions...
  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky

Boiled Green Peas

127.5 g
Ingredients
  • Frozen Green Peas 127.5 g
Instructions...
  1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Green Beans

85 g
Ingredients
  • String Beans 85 g
Instructions...
  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Meal Plan Day 3

Calories
1501
Protein
117.3 g
Carbs
150.2 g
Fat
50.9 g
Meal plan by Prospre.io

Breakfast

350 cals

Egg White Omelette

150 g
Ingredients
  • Egg White 4 large
  • Butter 0.5 pat (1" sq, 1/3" high)
  • Cheese 20 g
Instructions...
  1. Pour eggs into a bowl, add salt and pepper to taste, and whisk vigorously for about 30 seconds. This is to incorporate air into the white to make them fluffier.
  2. Put a non-stick pan on the stove over low heat. Add the butter, and when it is fully melted, pour in the egg whites.
  3. As the eggs cook, gradually pull the egg in from the sides to the middle of the pan with a spatula. Once the whites look moist, but not runny, shred the cheese on top of the eggs.
  4. Once the cheese has melted, gently push the spatula under one half of the omelette and fold it on top of the other in a half moon shape. Remove from the pan and serve.

Toast

43 g
Ingredients
  • Margarine 2 tsp
  • Whole Wheat Bread 1 slice
Instructions...
  1. Place sliced bread into toaster and enjoy.

Kiwi

1 Kiwi
Ingredients
  • Kiwi 1 fruit (2" dia)
Instructions...
  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Snack

204 cals

Cheese and Crackers

4 Crackers
Ingredients
  • Whole Wheat Crackers 4 cracker
  • Cheese 2 cracker-size slice
Instructions...
  1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Orange

1 Orange
Ingredients
  • Orange 1 fruit (2-5/8" dia)
Instructions...
  1. Peel or slice to enjoy.

Lunch

453 cals

Tilapia

84.75 g
Ingredients
  • Tilapia 0.75 small fillet
Instructions...
  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky

Rice

1.5 Serving
Ingredients
  • Rice 1.5 cup, cooked
Instructions...
  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.

Asparagus

63.75 g
Ingredients
  • Asparagus 63.75 g
Instructions...
  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Snack

164 cals

Protein Shake

250 ml
Ingredients
  • Protein Powder 32 g
  • Water 0.25 liter
Instructions...
  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grapes

90 g
Ingredients
  • Grapes 15 grape
Instructions...
  1. Remove stems, wash and enjoy.

Dinner

330 cals

Pork Chops

93.75 g
Ingredients
  • Pork Chop 90 g
Instructions...
  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes

Spinach Salad

90.75 g
Ingredients
  • Spinach 45 g
  • Strawberries 15 g
  • Onions 7.5 g
  • Walnuts 11.25 g
  • Vinaigrette 0.75 tablespoon
Instructions...
  1. Mix ingredients in bowl and serve.

Cherry Tomatoes

100 g
Ingredients
  • Tomatoes 100 g
Instructions...
  1. Wash before eating.

Raw Bell Peppers

85 g
Ingredients
  • Red Peppers 85 g
Instructions...
  1. Wash, slice or chop and enjoy.

Meal Plan Day 4

Calories
1476
Protein
117.8 g
Carbs
152.5 g
Fat
49.5 g
Meal plan by Prospre.io

Breakfast

296 cals

Fried Egg

1 Eggs
Ingredients
  • Egg 1 large

Turkey Bacon

2 Slices
Ingredients
  • Turkey Bacon 2 slice
Instructions...
  1. Place a non-stick frying pan on stovetop and set to medium heat.
  2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Cottage Cheese

145 g
Ingredients
  • Cottage Cheese 1 cup (not packed)
Instructions...
  1. Add to salads, granola, smoothies, or toast.

Kiwi

1 Kiwi
Ingredients
  • Kiwi 1 fruit (2" dia)
Instructions...
  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Snack

204 cals

Cheese and Crackers

4 Crackers
Ingredients
  • Whole Wheat Crackers 4 cracker
  • Cheese 2 cracker-size slice
Instructions...
  1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Orange

1 Orange
Ingredients
  • Orange 1 fruit (2-5/8" dia)
Instructions...
  1. Peel or slice to enjoy.

Lunch

462 cals

Chicken Sandwich

1 Sandwich
Ingredients
  • Deli Sliced Chicken Breast 4 slice
  • Whole Wheat Bread 2 slice
  • Light Mayonnaise 1 tablespoon
Instructions...
  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Berries

85 g
Ingredients
  • Berries 1 cup, whole
Instructions...
  1. Wash berries and enjoy.

Mixed Nuts

30 g
Ingredients
  • Mixed Nuts 30 g

Snack

164 cals

Protein Shake

250 ml
Ingredients
  • Protein Powder 32 g
  • Water 0.25 liter
Instructions...
  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grapes

90 g
Ingredients
  • Grapes 15 grape
Instructions...
  1. Remove stems, wash and enjoy.

Dinner

350 cals

Tilapia

113 g
Ingredients
  • Tilapia 1 small fillet
Instructions...
  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky

Sweet Potato

125 g
Ingredients
  • Sweet Potato 125 g
Instructions...
  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.

Steamed Broccoli

100 g
Ingredients
  • Broccoli 100 g
Instructions...
  1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Raw Carrots

1 Serving
Ingredients
  • Carrots 85 g

Meal Plan Day 5

Calories
1470
Protein
121.3 g
Carbs
141.1 g
Fat
52 g
Meal plan by Prospre.io

Breakfast

250 cals

Kashi Go Lean

21.75 g
Ingredients
  • Kashi Golean Cereal 13.1Oz 21.75 g
  • Skim Milk 0.38 cup

Toast

43 g
Ingredients
  • Margarine 2 tsp
  • Whole Wheat Bread 1 slice
Instructions...
  1. Place sliced bread into toaster and enjoy.

Snack

136 cals

Protein Shake

187.5 ml
Ingredients
  • Protein Powder 24 g
  • Water 0.19 liter
Instructions...
  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grapes

90 g
Ingredients
  • Grapes 15 grape
Instructions...
  1. Remove stems, wash and enjoy.

Lunch

465 cals

Chicken Breast

180 g
Ingredients
  • Chicken Breast 180 g
  • Canola Oil 1.5 tsp
Instructions...
  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes

Sweet Potato

93.75 g
Ingredients
  • Sweet Potato 93.75 g
Instructions...
  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.

Asparagus

63.75 g
Ingredients
  • Asparagus 63.75 g
Instructions...
  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Snack

204 cals

Cheese and Crackers

4 Crackers
Ingredients
  • Whole Wheat Crackers 4 cracker
  • Cheese 2 cracker-size slice
Instructions...
  1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Orange

1 Orange
Ingredients
  • Orange 1 fruit (2-5/8" dia)
Instructions...
  1. Peel or slice to enjoy.

Dinner

415 cals

Chicken Sandwich

1 Sandwich
Ingredients
  • Deli Sliced Chicken Breast 4 slice
  • Whole Wheat Bread 2 slice
  • Light Mayonnaise 1 tablespoon
Instructions...
  1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Mixed Nuts

22.5 g
Ingredients
  • Mixed Nuts 22.5 g

Celery

63.75 g
Ingredients
  • Celery 63.75 g
Instructions...
  1. Wash before eating.

Raw Bell Peppers

127.5 g
Ingredients
  • Red Peppers 127.5 g
Instructions...
  1. Wash, slice or chop and enjoy.

Meal Plan Day 6

Calories
1503
Protein
118.8 g
Carbs
149.3 g
Fat
51.1 g
Meal plan by Prospre.io

Breakfast

359 cals

Hard Boiled Eggs

1 Egg
Ingredients
  • Egg 1 large
Instructions...
  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Turkey Bacon

2 Slices
Ingredients
  • Turkey Bacon 2 slice
Instructions...
  1. Place a non-stick frying pan on stovetop and set to medium heat.
  2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Cottage Cheese

145 g
Ingredients
  • Cottage Cheese 1 cup (not packed)
Instructions...
  1. Add to salads, granola, smoothies, or toast.

Banana

1 Banana
Ingredients
  • Banana 1 medium (7" to 7-7/8" long)

Snack

164 cals

Protein Shake

250 ml
Ingredients
  • Protein Powder 32 g
  • Water 0.25 liter
Instructions...
  1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grapes

90 g
Ingredients
  • Grapes 15 grape
Instructions...
  1. Remove stems, wash and enjoy.

Lunch

395 cals

Ham Sandwich

1 Sandwich
Ingredients
  • Ham 3 slice
  • Whole Wheat Bread 2 slice
  • Light Mayonnaise 1 tablespoon
Instructions...
  1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Kale Salad

103 g
Ingredients
  • Kale 30 g
  • Broccoli 30 g
  • Onions 10 g
  • Poppyseed Salad Dressing 2 tbsp
Instructions...
  1. Mix ingredients in bowl and serve.

Snack

204 cals

Cheese and Crackers

4 Crackers
Ingredients
  • Whole Wheat Crackers 4 cracker
  • Cheese 2 cracker-size slice
Instructions...
  1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Orange

1 Orange
Ingredients
  • Orange 1 fruit (2-5/8" dia)
Instructions...
  1. Peel or slice to enjoy.

Dinner

381 cals

Chicken Breast

120 g
Ingredients
  • Chicken Breast 120 g
  • Canola Oil 1 tsp
Instructions...
  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes

Sweet Potato

125 g
Ingredients
  • Sweet Potato 125 g
Instructions...
  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.

Asparagus

85 g
Ingredients
  • Asparagus 85 g
Instructions...
  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Meal Plan Day 7

Calories
1464
Protein
117.2 g
Carbs
155 g
Fat
48.1 g
Meal plan by Prospre.io

Breakfast

387 cals

Fried Egg

1 Eggs
Ingredients
  • Egg 1 large

Avocado Toast

1 Slice
Ingredients
  • Whole Wheat Bread 1 slice
  • Avocados 70 g
Instructions...
  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes

Banana

1 Banana
Ingredients
  • Banana 1 medium (7" to 7-7/8" long)

Snack

229 cals

Kashi Go Lean

29 g
Ingredients
  • Kashi Golean Cereal 13.1Oz 29 g
  • Skim Milk 0.5 cup

Kiwi

1 Kiwi
Ingredients
  • Kiwi 1 fruit (2" dia)
Instructions...
  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Grapes

90 g
Ingredients
  • Grapes 15 grape
Instructions...
  1. Remove stems, wash and enjoy.

Lunch

317 cals

Salmon

125 g
Ingredients
  • Salmon 125 g
  • Salt 1 dash
  • Black Pepper 1 dash
  • Canola Oil 1 tsp
Instructions...
  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.

Green Beans

85 g
Ingredients
  • String Beans 85 g
Instructions...
  1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Raw Bell Peppers

85 g
Ingredients
  • Red Peppers 85 g
Instructions...
  1. Wash, slice or chop and enjoy.

Snack

150 cals

Cottage Cheese

145 g
Ingredients
  • Cottage Cheese 1 cup (not packed)
Instructions...
  1. Add to salads, granola, smoothies, or toast.

Berries

85 g
Ingredients
  • Berries 1 cup, whole
Instructions...
  1. Wash berries and enjoy.

Dinner

381 cals

Chicken Breast

120 g
Ingredients
  • Chicken Breast 120 g
  • Canola Oil 1 tsp
Instructions...
  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes

Sweet Potato

125 g
Ingredients
  • Sweet Potato 125 g
Instructions...
  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.

Asparagus

85 g
Ingredients
  • Asparagus 85 g
Instructions...
  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

How do I use these meal plans?

Too complicated? Factor meals calorie-smart plan can deliver meals of around 450-550 calories.

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

By default, a 1,500-calorie meal plan is shown.

This amount is the weight loss calories for an average woman.

  • 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 are targeting 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.