Weight Loss Meal Plan

The Ultimate 1-Day Weight Loss Meal Plan with Supplements

Losing weight isn’t just about cutting calories—it’s about fueling your body efficiently while maintaining muscle, energy, and overall health. A well-balanced weight loss meal plan includes high-protein, fiber-rich foods to keep you full, healthy fats to support metabolism, and complex carbs to provide steady energy. This weight loss meal plan is designed to promote fat loss while preventing hunger and fatigue.

We understand this a 1 day meal plan and it’s impossible to eat the same thing every day. If you would like longer meal plans that take all the guesswork out of them we have that option as well at the end of this article. 👇

This plan is based on a target of 1,800 calories per day. Your target calories should be specific for YOU. Suggested caloric intake varies from person to person and factors in your goal such as weight lose, muscle gain etc. These portion sizes can be adjusted based on individual caloric needs, activity levels, and specific dietary preferences.

**We highly recommend using a macro calculator first and adjusting your diet portions to reflect your goal.  This free macro calculator will show you how many calories per day you burn and shows you how to adjust for your goals.**

Pros of a Weight Loss Meal Plan

✅ 1. Helps with Fat Loss
A structured weight loss meal plan ensures a caloric deficit, which is the key to burning fat. With controlled portions and a balanced macronutrient intake, you can efficiently lose weight while maintaining muscle mass.

✅ 2. Improves Energy and Focus
A well-designed meal plan prevents energy crashes by providing steady blood sugar levels, making you feel more alert and productive throughout the day.

✅ 3. Promotes Healthy Eating Habits
By following a weight loss meal plan, you develop healthier eating patterns and reduce mindless snacking or impulsive junk food consumption.

✅ 4. Supports Muscle Retention
Including high-protein meals prevents muscle loss while in a caloric deficit, ensuring that most of the weight lost comes from fat, not lean mass.

✅ 5. Reduces Inflammation
Eliminating processed foods and focusing on whole, nutrient-dense meals can decrease bloating and inflammation, making you feel lighter and more comfortable.

Cons of a Weight Loss Meal Plan

❌ 1. Can Feel Restrictive
Tracking calories and macronutrients may feel overwhelming or restrictive, especially in social situations or when eating out.

❌ 2. Requires Meal Preparation
To stick to the plan, meal prepping is often necessary. If you’re used to grabbing quick, convenient meals, this may take some adjustment.

❌ 3. Hunger and Cravings
Even with high-protein and fiber-rich foods, being in a caloric deficit can sometimes lead to hunger and cravings, especially in the beginning.

❌ 4. Slower Social Flexibility
Eating with friends or at events may become challenging if there aren’t weight-loss-friendly options available, which can require extra planning or adjustments.

❌ 5. Can Lead to Micronutrient Gaps
If not carefully planned, restricting calories may lead to deficiencies in key vitamins and minerals like iron, B12, or omega-3s, making supplementation important.

Weight Loss Meal Plan

Daily Total Macronutrients and Calories

• Carbs: ~180g (35%)
• Protein: ~205g (40%)
• Fats: ~60g (25%)
• Calories: ~1,800

Breakfast (7:00 AM)

Scrambled Egg Whites with Spinach and Whole Wheat Toast

• Ingredients:

  • 4 egg whites (132g)
  • 1 teaspoon olive oil (5g)
  • 1/2 cup spinach (30g)
  • 1 slice whole wheat toast (30g)
  • 1/2 teaspoon black pepper (1g)

• Supplement: Multivitamin

• Macronutrients:

  • Carbs: 15g
  • Protein: 28g
  • Fats: 7g
  • Calories: ~250

Mid-Morning Snack (10:00 AM)

Cottage Cheese with Cucumber and Flaxseeds

• Ingredients:

  • 1/2 cup low-fat cottage cheese (112g)
  • 1/2 cup sliced cucumber (50g)
  • 1 teaspoon flaxseeds (3g)

• Supplement: 5g Creatine Monohydrate (with water)

• Macronutrients:

  • Carbs: 5g
  • Protein: 16g
  • Fats: 5g
  • Calories: ~150

Lunch (1:00 PM)

Grilled Turkey with Roasted Sweet Potato and Broccoli

• Ingredients:

  • 5 oz grilled turkey breast (142g)
  • 1/2 cup roasted sweet potato (100g)
  • 1/2 cup steamed broccoli (78g)
  • 1 teaspoon olive oil (5g)

• Macronutrients:

  • Carbs: 30g
  • Protein: 50g
  • Fats: 10g
  • Calories: ~450

Pre-Workout Meal (4:00 PM)

Apple Slices with Peanut Butter

• Ingredients:

  • 1/2 medium apple (75g)
  • 1/2 tablespoon natural peanut butter (8g)

• Supplement: Pre-Workout Formula (as per serving size)

• Macronutrients:

  • Carbs: 20g
  • Protein: 3g
  • Fats: 5g
  • Calories: ~150

Post-Workout Meal (6:00 PM)

Protein Shake with Oat Milk

• Ingredients:

  • 1 scoop whey or plant-based protein powder (30g)
  • 1 cup unsweetened oat milk (240ml)

• Supplement: 5g Glutamine (optional)

• Macronutrients:

  • Carbs: 25g
  • Protein: 30g
  • Fats: 4g
  • Calories: ~250

Dinner (8:00 PM)

Grilled Cod with Asparagus and Lemon Butter

• Ingredients:

  • 5 oz grilled cod (142g)
  • 1 cup steamed asparagus (134g)
  • 1 teaspoon butter (5g)
  • 1 teaspoon lemon juice (5g)

• Macronutrients:

  • Carbs: 5g
  • Protein: 45g
  • Fats: 9g
  • Calories: ~350

Evening Snack (10:00 PM)

Hard-Boiled Eggs with Avocado

• Ingredients:

  • 2 hard-boiled eggs (100g)
  • 1/4 avocado (50g)

• Macronutrients:

  • Carbs: 5g
  • Protein: 18g
  • Fats: 10g
  • Calories: ~200

For more personalized free meal plans we have partnered with Eat This Much. What we love about this meal planning platform is you can pick your budget limits and “like” or “dislike” the type of foods you like. Weekly meal plans are automatically emailed you or you can download them in PDF format. Not only that, it gives you the grocery list!

View example meal plan PDF here. Weight Loss Meal Plan PDF

You can sign up here for free.