Low Calorie Weight Loss Meal Plans (Updated Weekly)

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Weight Loss Meal Plan
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These Low Calorie Weight Loss Meal Plans are updated weekly with new seasonal recipes! All of the planners are printable PDF’s and if you prefer a Gluten-free or Vegan meal planner, I have supplied those as well in the recipe card below. You’ll also find a general low calorie meal plan and a meal prep meal plan in the recipe card below. So check out this week’s meal planner, or click the link above to skip to the vegan, gluten-free, general and meal prep planners in the recipe card.

Weight Loss Meal Plan

Low Calorie Weight Loss Meal Plans

All of these planners come with recipes, and a printable PDF of the planner. Simply click the links to collect the printable recipe cards and the planner and get started on your low calorie journey.

Special Note: To keep costs and food waste low for you I like to alternate the breakfasts and lunches. So for each week you will get 2 breakfasts, 2 lunches, and 7 dinners. Again, this is done for your benefit to save you money!

This Week’s NEW Meal Planner

This week I want to celebrate Meal Prepping! I have included my best meal prep breakfasts, lunches and dinners. All the lunches are “No Cook” to make it extra easy for you, and the breakfast can be made ahead of time and frozen for quick and easy breakfasts. 

If you want to celebrate meal prepping or get some tips on how to maximize it check out this week’s podcast “Meal Prepping for Weight Loss Success” (will post on Sunday 4/21/24).

Want a meal prep meal plan that is 100% ready to get started? This $1.99 meal plan comes with a shopping list, the recipes are already collected and all you need to do is click and print!

Low Calorie Meal Planner (April 15, 2024)

This week’s planner is filled with low calorie extra filling and hearty meals! They are all easy, many are no cook or minimal cooking. And I have made sure we have lots of crave-worthy meals for you this week! Enjoy!

Low Calorie Meal Planner (April 8, 2024)

This week I am working on a Podcast about fatigue, so I wanted to make a meal plan to beat fatigue. These meals have been specifically chosen to help keep you energized throughout the day!

For snacks I recommend my Low Calorie Chia Seed Pudding, my Low Calorie Sweet and Savory Meal Prep Snack Boxes, or my Sweet and Spicy Mexican Fruit Cups. And for a vegan meal plan, click here!

Low Calorie Meal Planner (April 1, 2024)

I wanted to create a leftover menu for those celebrating Easter. So you’ll find healthy ways to use up ham in this meal plan. For those who do not celebrate Easter, just scroll down a bit more. I have several month’s worth of meal plans below.

If you roast a turkey for Easter, here is a Turkey Leftover Meal Plan for you.

Low Calorie Meal Planner (March 25, 2024)

With Spring Break happening for many schools, and hectic schedules now that Spring is upon us, I wanted to make an extra easy meal plan this week!

You’ll find meal prep breakfasts and lunches, and extra easy dinners for an extra easy cooking week. Enjoy!

Low Calorie Meal Planner (March 18, 2024)

This week I got a few requests for low carb meal plans, and they always are so popular, so that’s what I went with. We are looking at between 50-60 carbs per day (for breakfast lunch and dinner) and a low carb diet is one between 100-120 carbs. So this one is super low carb! It’s also protein packed!

Low Calorie Meal Planner (March 11, 2024)

This week has been a whirlwind, I have been interviewing amazing chefs who have competed on reality cooking competition shows as part of my new podcast Who’s Reality Cooking. They have inspired me to get a little creative with this week’s meal plan.

You will see tortillas used a few times, this is to save money. And for those of you who find these too creative or need Lent friendly meals, scroll down a bit. Last week I posted 2 menus that I think you’ll love!

Low Calorie Meal Planner (March 4, 2024)

This week I’m doing something a little different for the meal plan. I have gotten a lot of requests for fish heavy meal plans as many readers have given up meat for Lent. With that said, I also know that lots of people do not like fish. So I have included a Low Calorie High Protein Meal Plan as well that does have meat.

I’d also like to take this opportunity to remind you all that I never take down these meal plans. So if you don’t like this week’s options, just keep scrolling! There are 7 months worth of meal plans below, I know you’ll find one you love!

Low Calorie Meal Planner (February 26, 2024)

This week I asked readers on Facebook what they wanted to see in this week’s meal plan. And at the time of setting this up, 99% of the requests were for chicken recipes! I was so surprised, but I don’t have an all chicken meal plan… so why not?! I choose my top 2 most popular chicken based lunches, and 7 most popular chicken dinners. Plus (because I found it funny) egg based breakfasts, so when someone asks you what came first, you can say the egg for this week at least.

Low Calorie Meal Planner (February 19, 2024)

This week is when people typically slide off their healthy eating habits. But I wanted to embrace the seasonal slide and give you an ultra comfort food meal plan. These recipes will curb your “unhealthy” cravings while supplying you with healthy meals.

Low Calorie Meal Planner (February 12, 2024)

Just as I try to do every week, I asked for requests, and this week it was all over the board. But one did stick out to me (because I don’t have one yet) and it was kid friendly meals. Now that can be problematic, as I do not want to ever condone putting kids on diets. My mother did that, and even though her intentions were good, they set me up for a lot of self image problems in the future. However, I make Lose Weight By Eating meals for my daughter and I all the time. She is not on a “diet” but these meals are very healthy and meant to be filling and delicious. I make these meals for both of us because I want to be able to cook with her, or eat the same meal as her. So this week I have included some of our favorite meals, all are kid friendly. I recommend supplying your kiddos with lots of healthy snacks and allow them to have seconds if they are still hungry.

Disclaimer– Again, I do not condone putting kids on diets, and this week’s plan is not meant to suggest you should. It is just so you can make healthy meals everyone in your home will love. If you find this problematic, please see below for many more meal plans!

Low Calorie Meal Planner (February 5, 2024)

I asked everyone on Facebook what they would want this week and I got some mixed requests. The ones that stood out the most to me were Extra Easy and Different Proteins. So I thought a Batch Cooking meal plan might be fun this week.

Batch cooking is a way to meal prep where you make the base of all the recipes (protein in this case) and then work them into extra easy (and often no/quick cook) recipes throughout the week. So you’ll find several extra recipes below, for all the proteins and even my Low Calorie Protein Bread. Keep in mind, I did give you some shortcuts to make them even easier.

Batch Cooking Recipes:

Meal Plan Recipes:

Low Calorie Meal Planner (January 29, 2024)

This week I got a lot of questions on how to stay motivated to eat healthy, so many in fact that I did a Facebook live about it. And I thought it would be fun this week to make a full “Junk Food Made Healthy” meal plan. I have so many yummy recipes geared to help you choose a healthier option, and with so many people having a hard time staying on track, I thought it would be fun to post a meal plan filled with the foods that people are craving.

To make it extra easy, the breakfasts and lunches can all be meal prepped (I recommend you Strat the cream cheese now, or just buy low calorie cream cheese) and I tried to make all these “copycat recipes” so you can choose the healthier option.

Low Calorie Meal Planner (January 22, 2024)

This week I wanted to try a Low Calorie + Low Carb Meal Plan. I have been publishing lots of downloadable meal plan books and thought this would be a good way to test if a full month meal plan book might be popular. But I want to be very open with you and note that this is not a low carb website, and I do not typically write low carb recipes. So please do not expect that any and all recipes I post on Facebook, Instagram and on this site will fall into a low carb diet. That is just for this meal plan.

To find my printable monthly planners you can click here (there is even a plant based meal plan!)

Low Calorie Meal Planner (January 15, 2024)

Now is about the time that eating healthy, and sticking to New Year’s resolutions gets a little hard. And with that said I wanted to give you the easiest meal plan yet. A 100% MEAL PREP PLAN! I also included a a printable download of all the recipes, the meal plan, and a FILLED OUT SHOPPING LIST! As a bonus upgrade!

You can swap out the rice in the meal prep dinners for cauliflower rice, and please note that you’ll be using rice (or cauliflower rice) and quinoa a few times for dinner. This is on purpose to help make your meal prepping extra easy.

Low Calorie Meal Planner (January 8, 2024)

This week was a very busy week. The first of the year always is! So I wanted to write a meal plan for my many new readers, with all the most loved recipes form my long time readers. You can also find a few additional meal plans below.

More Meal Plans (Instant Download)

low calorie meal plan

Low Calorie Meal Planner (January 1, 2024)

Last week I took a week off of making meal plans so I could concentrate on my 2 new meal plan books and weight loss guide. But this week I’m combing back with more than ever for you! You’ll find a FREE Super Charged Weight Loss Week to jumpstart your healthy goals in the New Year. AND You’ll also find a printable download of all the recipes, the meal plan, and a FILLED OUT SHOPPING LIST! As a bonus upgrade!

weight loss meal plan

Get the Upgraded Packet:

Low Calorie Meal Planner (December 18, 2023)

This week I made a Low Calorie High Protein Meal Plan. If you prefer a Gluten-free or Plant Based meal plan CLICK HERE.

Low Calorie Meal Planner (December 11, 2023)

This week I wanted to give you a 100% meal prep plan! Each and every meal is perfect for meal prep and can help you eat healthy without giving up the foods you love and crave.

Low Calorie Meal Planner (December 4, 2023)

This week I was so sick with the cold going around (may daughter was kind enough to bring it home and share) so I was not able to work on new recipes or ask what everyone wanted. Instead I choose some of my personal favorites, and reader favorites. You’ll find meal prep breakfasts and lunches, easy weeknight dinners and slightly more impressive weekend dinners. Have a great week, and watch out for that cold, it’s a bad one!

Low Calorie Meal Planner (November 27, 2023)

This week I wanted to give you options to use up leftover Thanksgiving turkey, or choose a different protein. So you will find lots of opportunities for both.

Low Calorie High Protein Meal Planner (November 20, 2023)

This week we have my favorite holiday in the United States, Thanksgiving! I get to spend a full day in the kitchen and I am one of the people who genuinely loves it! With that said, the Thursday meal plan will obviously not work for those of us celebrating the holiday, and that has been noted.

Healthy Holiday Tips – For holidays I always have a few tips that can help you enjoy the food without going overboard. Start by bringing a healthy side dish (salad, or veggie heavy dish) as your contribution to dinner. Next, fill up 1/2 of your plate with veggies and or salad and then enjoy small amounts of the stuff you only get once a year. It’s one day, just enjoy it! Try to skip seconds, and enjoy a slice of pie or glass of wine instead of more food. Click here for my Low Calorie Holiday Recipes.

I did include some leftover meals below, BUT I also included meals for the readers who do not celebrate the holiday. And I made the dinners before Thanksgiving (Monday, Tuesday, and Wednesday) extra easy crockpot meals.

Low Calorie High Protein Meal Planner (November 13, 2023)

This week I choose portable breakfasts and lunches, they all make wonderful meal prep meals. And for the dinners, I choose dinners that could be made in 30 minutes or less for the weekdays. So you can get delicious dinners on the table quick.

You’ll notice I used the Pesto Sauce twice, so you only have to make it once. And I recommend making the chicken for both lunches, and for the dinner pesto chicken pitas all at once. It will save you lots of time later.

Low Calorie High Protein Meal Planner (November 6, 2023)

This week I wanted to supply you with meal prep breakfasts and lunches that are hearty and filling, especially in cold weather.

For the dinners, I supplied quick and easy weeknight dinners, and some fancier ones for the weekend. I hope you love the planner! Remember there are many more planners below, so if this one does not appeal to you, keep scrolling!

Low Calorie High Protein Meal Planner (October 30, 2023)

This week I got quite a few requests for Greek and Mediterranean meals, so I included one for lunch and one for dinner. I also got quite a few salmon and or fish requests, so I have a fancy salmon dinner for you on Sunday Night.

This I added my super easy chicken tacos for Halloween and my pumpkin Mac and cheese for the night before. I figure this the week to add pumpkin to the meal plan. If you don’t like pumpkin Mac and cheese, you can try this Low Calorie High Protein Mac and Cheese in its place.

Low Calorie High Protein Meal Planner (October 23, 2023)

This week I wanted to work on a “Low Calorie High Protein” Meal Plan for you. All of the recipes are hearty and filling, and packed with lots of protein.

Unfortunately this will mean we have some heavy meat based meals. If you’re looking for a plant based meal plan, check out this one.

Low Calorie High Protein Meal Planner (October 16, 2023)

This week I wanted to create a meal plan that celebrates Fall and all the wonderful comfort food we crave once the weather turns.

From soups and casseroles, to hearty dinners and warm breakfasts. I know you’ll love this week’s meal planner.

If you’re looking for a plant based meal plan, check out this one.

Low Calorie High Protein Meal Planner (October 9, 2023)

This week I was a bit too busy to take requests, so I went with the most popular requests of late. Slow Cooker, Soups, and Casseroles.

I hope you love the meal plan, and if you’re looking for a plant based meal plan, check out this one.

I included 2 dinners in which you can use leftovers later in the week to make more dinners. Be sure to see the notes below.

Low Calorie High Protein Meal Planner (October 2, 2023)

This week I received quite a few soup requests, plus some slow cooker and instant pot requests. I also got one comment for Football food, and so many people liked her comment that I am leaning into Football food on Monday and Sunday nights again.

If you want a plant based meal planner, check out the one from last week, it has meat or no meat options for all the recipes!!

Low Calorie High Protein Meal Planner (September 25, 2023)

The week I got a mixed bag of requests, but the requests that stood out were: Slow Cooker, Vegetarian, and Batch Cooking. So I added lots of vegetarian recipes (in fact all can be vegetarian) with optional Slow Cooker Batch Cooked Crockpot Chicken (click for recipe) to add in and make the recipe meaty (of those who desire).

The rest of the dinners are low in ingredients, or slow cooked. And the lunches are vegetarian with batch Batch Cooked Crockpot Chicken for those who want it.

Low Calorie High Protein Meal Planner (September 18, 2023)

This week I was so busy I did not have time to gather recipe requests, but last week’s plan was such a huge hit that I wanted to mimic the theme of soups and slow cooker meals that have all the Fall themes, without heating up the house.

And as everyone is so excited about football season starting, I made sure to make both Monday and Sunday dinners Football friendly meals.

Low Calorie High Protein Meal Planner (September 11, 2023)

This week I got quite a lot of soup requests, which was surprising as it is still in the 90 degree weather where I am. But I am here to help so I supplied you with several soups.

Another big request was slow cooker meals, and those are perfect anytime of year so those have also been included. I also switched up my typical “Meatless Monday” dinner recipe for a football friendly meal instead as I got some football requests. And I made the Sunday dinner a football friendly meal too.

To keep back to school extra easy, both the breakfasts and the lunches for this week are all meal prep.

Low Calorie High Protein Meal Planner (September 4, 2023)

I was a little too busy to ask for requests this week. But as it’s starting to turn into Fall, and we want the Fall meals without heating up the house (as it’s still warm in many areas) I went for hearty meals that won’t heat up the house too much.

I leaned on slow cooking and stovetop use, and was sure to add in some meatless meals for the readers who prefer them.

Low Calorie High Protein Meal Planner (August 28, 2023)

This week I got a lot of requests for Sandwiches and Air Fryer Recipes. It’s still very warm and readers are requesting recipes that won’t heat up their kitchens.

If bread is a problem for you, don’t worry! You can make this Low Calorie High Protein Bread, or in the case of any “bun” recipes I have supplied you a recipe for my Low Calorie Burger Buns in each recipe, plus tips to cut 1/3 calories and carbs from store-bought buns.

As for breakfast, I got one request that intrigued me, the request was for breakfasts that you make the night before. So with that inspiration I picked 2 breakfasts that you make the night before and pop in the fridge. Both travel well to work, and are packed with good for you ingredients.

I also got a request for Pancakes and Frittata. So this week I thought it would be fun to make fancy weekend breakfasts that you can meal prep for the following week. If this doesn’t appeal to you, just stick with the weekday breakfasts alternating as you did during the workweek.

Low Calorie High Protein Meal Planner (August 21, 2023)

This week I got a lot of different recipe requests. Some curry, Indian, high protein vegetarian, and hearty breakfasts that travel well.

I also got a request for poke bowls, and a Hawaiian chicken (perhaps in solidarity for our fallen Hawaiians). I was reluctant on the Hawaiian recipe, but I felt it might help us all think of those in need and lost.

As always, I included a meatless Monday dinner, a taco Tuesday dinner and met the requests for easy take to work lunches. You can find many more meal plans below if this one does not meet your needs.

Low Calorie High Protein Meal Planner (August 14, 2023)

This week I got a lot of pasta requests. So I have included 2 pasta recipes in the dinners. Please note- you can absolutely use protein pasta, semolina pasta, or just what’s on sale. Choose what is best for your dietary needs.

I also got a lot of requests for protein smoothies for breakfasts, and as many schools are starting next week (including my kiddo’s) I wanted to include very easy breakfasts, including breakfast smoothies.

One final note, I added 2 recipes with my low calorie bagels. I figure if you’re making them you might as well make a big batch and enjoy them all week. I have included notes in both recipes directing you on how to cut 1/3 of the calories and carbs from store-bought bagels too if you prefer.

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner (August 7, 2023)

This week I got some requests for Chinese food, salads, lentil dishes, slow cooker meals, and no cook take to work lunches. I have done my best to meet all those requests for this week’s planner.

Quite a lot of teachers chimed in this week needing lunches that can be meal prepped. So I just want to take a second here to thank all the teachers for their hard work, and take this week to help get them set up for a great back to school season.

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner (July 31, 2023)

This week was a very busy one for me, and unfortunately I did not have time to ask for requests. But we are dealing with record heat here in the US, and as the bulk of my readers are dealing with a hot summer I wanted to focus on meal that won’t heat up the house. Or take up too much energy and time.

Many of these recipes are brand new, and published this week. I focused on cold breakfasts, sandwiches and salads. And those are reflected in this new meal plan. I hope you love it!!

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner (July 24, 2023)

It’s been a very warm week and with that, I got a lot of salad and cold recipes for requests. I have done my best to supply lots of those for you to enjoy this week.

I also got requests for meal prep breakfasts and lunches, so all of the breakfasts and lunches this week are meal prep or meal prep friendly recipes.

Low Calorie Weight Loss Meal Plans

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner (July 17, 2023)

This week I got a few requests for chicken dishes, pizza, zucchini dishes and more meatless recipes. I have done my best to try and meet all of these needs. For each recipe that is not plant based I have done my best to give you a vegan or vegetarian version.

If you are more interested in fish based meals, Last Week’s Meal Planner might be better for you.

Click Here for a 100% Plant Based Meal Planner

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner (July 10, 2023)

It’s so warm these days and so I wanted to include lots of recipes that won’t heat up your house. I also got some requests for eggs for dinner so my low calorie Shakshuka is perfect.

I also got a request for more fish and more shrimp, so I have tried to include those as well. And for those allergic to fish I have included swaps below.

low calorie meal plan

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner (July 3, 2023)

This week I reached out to my readers on Facebook and asked them what they wanted, and about 75% of the responses were for “Low Calorie High Protein Meals” and so that it what I can created here!

This week is also a popular American holiday week, and with that said Tuesday (the 4th of July) will be filled with “Americana” food that we know and expect on Independence Day.

Recipes and Printable PDF:

I was also asked to share some snacks, and these meal planners don’t have room for snacks, but I can share lots of treats to ensure everyone get’s their snack cravings met.

Low Calorie Meal Planner (June 26, 2023)

This week I chose some dinner recipes that are very low in calories (like the 45 calorie pizza). Because of this you will need to have more servings than just 1, or in the case of the Sweet and Sour Chicken or Hawaiian Chicken you could add rice to the dish to increase calories. I have noted these extra low calorie recipes with an asterisk below.

Typically I choose dinners between 350-400 calories, so that is a good guide point for these extra low calorie recipes.

low calorie meal plan

Recipes and Printable PDF:

Low Calorie Meal Planner (June 19, 2023)

This week I wanted to make sure we are making good use of tortillas and buns. This is why you’ll find quesadillas, burritos, and wraps on the list (to use up the tortillas). And two kinds of sandwiches for dinner.

If you want to lower the calories even more in the sandwiches, try out these Low Calorie Homemade Burger Buns.

weight loss meal plan

Recipes and Printable PDF:

Low Calorie High Protein Meal Planner

This week I created a low calorie high protein meal plan. You can enjoy this meal plan anytime of the year, but I wanted to get you started with easy summer meals.

Be sure to see below for the links to all the recipes, plus the printable guide!

Weight Loss Meal Plan

Recipes and Printable PDF:

Low Calorie Meal Prep Planner

I wanted to make sure you had a meal prep planner, all of these recipes can be meal prepped for easy breakfasts lunches and dinners.

Be sure to see below the planner for all the recipes, they all come with printable recipe cards!

Weight Loss Meal Plan

Recipes and Printable PDF:

Low Calorie Vegan Meal Planner

For all my vegan and vegetarian readers, this meal planner is great to help get you started!

You can find more Vegan Recipes here. And Vegetarian Recipes here. Remember, there is a blank meal planner below in the recipe card so you can print it out and fill it out with the recipes you have chosen.

Weight Loss Meal Plan

Recipes and Printable PDF:

Low Calorie Gluten-Free Planner

For all my Gluten-free readers, here is a wonderful meal planner using some of my best gluten-free meals.

You can find more Gluten-Free Recipes here, and you can also find a blank meal planner in the recipe card below. You can print it out and add in the recipes you want to use.

Weight Loss Meal Plan

Recipes and Printable PDF:

Low Calorie Weight Loss Meal Plans

Here you will find the 4 last meal planners. A general weight loss planner, meal prep, vegan and gluten-free planners.

Remember, there is a blank meal planner below and below in the notes section! So if you want to create your own, print that one out and fill it in.

Weight Loss Meal Plan

Low Calorie Weight Loss Meal Plans

Lose Weight By Eating
These 4 meal planners will supply you with 1200 calorie or less days (please be sure to add healthy snacks like fruits and veggies to get to 1200 calories).
You can print out both the recipes, and the meal planners!
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course meal planning
Cuisine American
Servings 1 week
Calories 1200 kcal

Ingredients
  

Weight Loss – General Meal Planner:

Meal Prep Meal Planner:

Vegan Meal Planner:

Gluten-Free Planner:

Instructions
 

  • Choose the category (General/Meal Prep/Vegan/Gluten-Free) that best suits you.
  • Click in the PRINTABLE PLANNER to print the prepared meal plan for you.
  • Click on each recipe and print out the recipe card.
  • ALTERNATIVE: See above for a blank meal planner and pick and choose the recipes that sound the best to you.

Notes

Weight Loss Meal Planner

Nutrition

Serving: 1dayCalories: 1200kcal
Keyword meal planning
Tried this recipe?Let us know how it was!

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