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.
Don't want to cook? Factor meals delivers meals of around 450-550 calories.
YOUR DAILY CALORIE TARGET
1500 CaloriesMeal Plan Day 1
1494
122 g
153.7 g
50.5 g
Breakfast
341 calsFried Egg
1 Eggs- Egg 1 large
Avocado Toast
1 Slice- Whole Wheat Bread 1 slice
- Avocados 70 g
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Orange
1 OrangeSnack
213 calsKashi Go Lean
21.75 g- Kashi Golean Cereal 13.1Oz 21.75 g
- Skim Milk 0.38 cup
Kiwi
1 Kiwi- Kiwi 1 fruit (2" dia)
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Berries
127.5 gLunch
365 calsChicken Breast
90 g- Chicken Breast 90 g
- Canola Oil 0.75 tsp
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
Rice
0.75 Serving- Rice 0.75 cup, cooked
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Raw Bell Peppers
127.5 gSnack
161 calsProtein Shake
187.5 ml- Protein Powder 24 g
- Water 0.19 liter
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Grapes
135 gDinner
414 calsTilapia
169.5 g- Tilapia 1.5 small fillet
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
Kale Salad
77.25 g- Kale 22.5 g
- Broccoli 22.5 g
- Onions 7.5 g
- Poppyseed Salad Dressing 1.5 tbsp
- Mix ingredients in bowl and serve.
Asparagus
127.5 g- Asparagus 127.5 g
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Meal Plan Day 2
1460
121.8 g
143.3 g
48.7 g
Breakfast
473 calsEgg White Omelette
150 g- Egg White 4 large
- Butter 0.5 pat (1" sq, 1/3" high)
- Cheese 20 g
- 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.
- 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.
- 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.
- 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- Turkey Bacon 2 slice
- Place a non-stick frying pan on stovetop and set to medium heat.
- 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- Margarine 2 tsp
- Whole Wheat Bread 1 slice
- Place sliced bread into toaster and enjoy.
Banana
1 Banana- Banana 1 medium (7" to 7-7/8" long)
Snack
164 calsProtein Shake
250 ml- Protein Powder 32 g
- Water 0.25 liter
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Grapes
90 gLunch
399 calsChicken Sandwich
1 Sandwich- Deli Sliced Chicken Breast 4 slice
- Whole Wheat Bread 2 slice
- Light Mayonnaise 1 tablespoon
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Mixed Nuts
22.5 g- Mixed Nuts 22.5 g
Celery
63.75 gRaw Bell Peppers
63.75 gSnack
150 calsCottage Cheese
145 g- Cottage Cheese 1 cup (not packed)
- Add to salads, granola, smoothies, or toast.
Berries
85 gDinner
274 calsTilapia
84.75 g- Tilapia 0.75 small fillet
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
Boiled Green Peas
127.5 g- Frozen Green Peas 127.5 g
- If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.
Green Beans
85 g- String Beans 85 g
- 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.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Meal Plan Day 3
1501
117.3 g
150.2 g
50.9 g
Breakfast
350 calsEgg White Omelette
150 g- Egg White 4 large
- Butter 0.5 pat (1" sq, 1/3" high)
- Cheese 20 g
- 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.
- 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.
- 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.
- 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- Margarine 2 tsp
- Whole Wheat Bread 1 slice
- Place sliced bread into toaster and enjoy.
Kiwi
1 Kiwi- Kiwi 1 fruit (2" dia)
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack
204 calsCheese and Crackers
4 Crackers- Whole Wheat Crackers 4 cracker
- Cheese 2 cracker-size slice
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Orange
1 OrangeLunch
453 calsTilapia
84.75 g- Tilapia 0.75 small fillet
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
Rice
1.5 Serving- Rice 1.5 cup, cooked
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Asparagus
63.75 g- Asparagus 63.75 g
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack
164 calsProtein Shake
250 ml- Protein Powder 32 g
- Water 0.25 liter
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Grapes
90 gDinner
330 calsPork Chops
93.75 g- Pork Chop 90 g
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
Spinach Salad
90.75 g- Spinach 45 g
- Strawberries 15 g
- Onions 7.5 g
- Walnuts 11.25 g
- Vinaigrette 0.75 tablespoon
- Mix ingredients in bowl and serve.
Cherry Tomatoes
100 gRaw Bell Peppers
85 gMeal Plan Day 4
1476
117.8 g
152.5 g
49.5 g
Breakfast
296 calsFried Egg
1 Eggs- Egg 1 large
Turkey Bacon
2 Slices- Turkey Bacon 2 slice
- Place a non-stick frying pan on stovetop and set to medium heat.
- 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- Cottage Cheese 1 cup (not packed)
- Add to salads, granola, smoothies, or toast.
Kiwi
1 Kiwi- Kiwi 1 fruit (2" dia)
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack
204 calsCheese and Crackers
4 Crackers- Whole Wheat Crackers 4 cracker
- Cheese 2 cracker-size slice
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Orange
1 OrangeLunch
462 calsChicken Sandwich
1 Sandwich- Deli Sliced Chicken Breast 4 slice
- Whole Wheat Bread 2 slice
- Light Mayonnaise 1 tablespoon
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Berries
85 gMixed Nuts
30 g- Mixed Nuts 30 g
Snack
164 calsProtein Shake
250 ml- Protein Powder 32 g
- Water 0.25 liter
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Grapes
90 gDinner
350 calsTilapia
113 g- Tilapia 1 small fillet
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
Sweet Potato
125 g- Sweet Potato 125 g
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Steamed Broccoli
100 g- Broccoli 100 g
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- 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- Carrots 85 g
Meal Plan Day 5
1470
121.3 g
141.1 g
52 g
Breakfast
250 calsKashi Go Lean
21.75 g- Kashi Golean Cereal 13.1Oz 21.75 g
- Skim Milk 0.38 cup
Toast
43 g- Margarine 2 tsp
- Whole Wheat Bread 1 slice
- Place sliced bread into toaster and enjoy.
Snack
136 calsProtein Shake
187.5 ml- Protein Powder 24 g
- Water 0.19 liter
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Grapes
90 gLunch
465 calsChicken Breast
180 g- Chicken Breast 180 g
- Canola Oil 1.5 tsp
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
Sweet Potato
93.75 g- Sweet Potato 93.75 g
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Asparagus
63.75 g- Asparagus 63.75 g
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack
204 calsCheese and Crackers
4 Crackers- Whole Wheat Crackers 4 cracker
- Cheese 2 cracker-size slice
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Orange
1 OrangeDinner
415 calsChicken Sandwich
1 Sandwich- Deli Sliced Chicken Breast 4 slice
- Whole Wheat Bread 2 slice
- Light Mayonnaise 1 tablespoon
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Mixed Nuts
22.5 g- Mixed Nuts 22.5 g
Celery
63.75 gRaw Bell Peppers
127.5 gMeal Plan Day 6
1503
118.8 g
149.3 g
51.1 g
Breakfast
359 calsHard Boiled Eggs
1 Egg- Egg 1 large
- 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- Turkey Bacon 2 slice
- Place a non-stick frying pan on stovetop and set to medium heat.
- 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- Cottage Cheese 1 cup (not packed)
- Add to salads, granola, smoothies, or toast.
Banana
1 Banana- Banana 1 medium (7" to 7-7/8" long)
Snack
164 calsProtein Shake
250 ml- Protein Powder 32 g
- Water 0.25 liter
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Grapes
90 gLunch
395 calsHam Sandwich
1 Sandwich- Ham 3 slice
- Whole Wheat Bread 2 slice
- Light Mayonnaise 1 tablespoon
- 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- Kale 30 g
- Broccoli 30 g
- Onions 10 g
- Poppyseed Salad Dressing 2 tbsp
- Mix ingredients in bowl and serve.
Snack
204 calsCheese and Crackers
4 Crackers- Whole Wheat Crackers 4 cracker
- Cheese 2 cracker-size slice
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Orange
1 OrangeDinner
381 calsChicken Breast
120 g- Chicken Breast 120 g
- Canola Oil 1 tsp
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
Sweet Potato
125 g- Sweet Potato 125 g
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Asparagus
85 g- Asparagus 85 g
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Meal Plan Day 7
1464
117.2 g
155 g
48.1 g
Breakfast
387 calsFried Egg
1 Eggs- Egg 1 large
Avocado Toast
1 Slice- Whole Wheat Bread 1 slice
- Avocados 70 g
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Banana
1 Banana- Banana 1 medium (7" to 7-7/8" long)
Snack
229 calsKashi Go Lean
29 g- Kashi Golean Cereal 13.1Oz 29 g
- Skim Milk 0.5 cup
Kiwi
1 Kiwi- Kiwi 1 fruit (2" dia)
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Grapes
90 gLunch
317 calsSalmon
125 g- Salmon 125 g
- Salt 1 dash
- Black Pepper 1 dash
- Canola Oil 1 tsp
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- 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.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- 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.
- Add an optional squeeze of lemon and enjoy.
Green Beans
85 g- String Beans 85 g
- 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.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Raw Bell Peppers
85 gSnack
150 calsCottage Cheese
145 g- Cottage Cheese 1 cup (not packed)
- Add to salads, granola, smoothies, or toast.
Berries
85 gDinner
381 calsChicken Breast
120 g- Chicken Breast 120 g
- Canola Oil 1 tsp
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
Sweet Potato
125 g- Sweet Potato 125 g
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Asparagus
85 g- Asparagus 85 g
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
How do I use these meal plans?
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. As an alternative to preparing and cooking your food, the Factor meals calorie-smart plan can deliver meals of around 450-550 calories.
- 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.