Weight Loss Meal Plans
Compare lower-calorie weekly menus with measured portions, protein-containing meals and fibre from plant foods. Choose a calorie level that fits your own energy needs.
17 seven-day menus · One adult · Recipes and grocery lists included
How these menus are selected
This collection uses calorie targets of 1,300–2,000 kcal, with at least 75 g protein and 20 g fibre on every day. These are editorial selection filters, not universal intake recommendations. Menus at 1,200 kcal or below remain in the full catalogue and are excluded from this general collection.
Ranges below show the lowest and highest daily totals across all seven days, calculated by summing the displayed meal estimates. Product labels, preparation and rounding can change these values. Inclusion does not establish complete vitamin and mineral adequacy.
Compare weekly menus
Ordered by calorie target. Open a menu for daily meals, portions and its shopping list.
Balanced1350 Calorie Meal Plan
On the menu: Baked cod, potatoes & peas.
Daily ranges: 1349–1354 kcal
Protein 78.1–96.7 g · Fibre 22.2–30.2 g
Gluten-free1400 Calorie Gluten-Free Meal Plan
On the menu: Turkey & brown rice skillet.
Daily ranges: 1397–1407 kcal
Protein 77.7–98.4 g · Fibre 20.7–36.5 g
Gluten-free1500 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 1500–1505 kcal
Protein 84.2–101.3 g · Fibre 20.6–37.8 g
Balanced1600 Calorie Meal Plan
On the menu: Chicken & tomato wholewheat pasta.
Daily ranges: 1598–1604 kcal
Protein 90.7–111.2 g · Fibre 27.5–38.1 g
Gluten-free1600 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 1597–1602 kcal
Protein 89.9–109.2 g · Fibre 25.5–36.9 g
Balanced1650 Calorie Meal Plan
On the menu: Turkey & brown rice skillet.
Daily ranges: 1649–1655 kcal
Protein 76–118.5 g · Fibre 23.3–38.2 g
Balanced1700 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Daily ranges: 1698–1705 kcal
Protein 92.9–123.1 g · Fibre 24.4–40.9 g
Gluten-free1700 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Daily ranges: 1698–1702 kcal
Protein 94.6–122.6 g · Fibre 29.5–39.2 g
Balanced1800 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Daily ranges: 1799–1807 kcal
Protein 85.9–134.4 g · Fibre 29.2–43.6 g
Gluten-free1800 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 1798–1809 kcal
Protein 89.3–133.4 g · Fibre 27.7–43.3 g
Mediterranean1800 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Daily ranges: 1799–1807 kcal
Protein 78.3–114.1 g · Fibre 34.6–47.8 g
Balanced1900 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Daily ranges: 1899–1907 kcal
Protein 93.5–138.6 g · Fibre 23–46.3 g
Gluten-free1900 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Daily ranges: 1897–1907 kcal
Protein 105.1–141.8 g · Fibre 29.9–47.7 g
Mediterranean1900 Calorie Mediterranean Diet Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Daily ranges: 1897–1907 kcal
Protein 82.7–124.1 g · Fibre 36.7–46.9 g
Balanced2000 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 1999–2008 kcal
Protein 111.6–156.6 g · Fibre 37–45 g
Gluten-free2000 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Daily ranges: 2001–2005 kcal
Protein 105–157.3 g · Fibre 32.2–43.7 g
Vegetarian2000 Calorie Vegetarian Meal Plan
On the menu: Potato, spinach & egg skillet.
Daily ranges: 1996–2007 kcal
Protein 78.9–99.6 g · Fibre 36.3–49.7 g
Choose a menu around your needs
Weight loss requires an energy deficit relative to your own needs. A 1,500-calorie menu is not appropriate for everyone, and a higher-calorie menu may still produce a deficit for some people. Compare your needs before choosing portions.
These examples are for adults. Children, pregnant or breastfeeding people, and anyone managing a medical condition or an eating disorder need individual advice before changing calorie intake.