Low Calorie Diet Plan for Weight Loss: Meal Plans & Tips
A low calorie diet plan is a proven strategy for weight loss, helping you create a calorie deficit to burn fat. Whether you’re following a 1200 calorie diet plan for weight loss, a very low calorie diet, or an 800 calories diet plan, this guide offers sample low calorie meal plans, practical tips, and expert advice to achieve your goals safely and sustainably.
Explore our calorie controlled diet strategies, including a 7 day calorie deficit diet plan, to simplify meal planning. Pair with our calorie deficit calculator to find your ideal calorie intake.
Key Fact: A 1200 calorie a day meal plan creates a deficit for most adults, leading to 1–2 lbs/week of weight loss. Very low calorie diets (800–1,000 kcal) should be medically supervised.
This guide covers:
- Benefits of a low calorie diet for weight loss
- Sample 1200 calorie meals and 800 calories diet plan
- How to create a calorie controlled diet that works
- Tips for sticking to a 7 day calorie deficit diet plan
- Safe use of very low calorie diet and ultra low calorie diet
Related: Try our Calorie Deficit Calculator, Calorie Deficit Guide, or Macro Calculator.
Why Choose a Low Calorie Diet for Weight Loss?
A low calorie diet plan reduces your daily calorie intake below your maintenance level, creating a deficit that prompts fat loss. For example, a 1200 calorie diet weight loss plan is suitable for many women, while men may need 1,500–1,800 kcal/day. Very low calorie diets (800–1,000 kcal/day) can accelerate weight loss but require medical supervision due to potential nutrient deficiencies.
Benefits include:
- Effective fat loss: A 500–1,000 kcal deficit leads to 1–2 lbs/week loss.
- Improved portion control: Helps you manage hunger and make mindful food choices.
- Customizable: Adaptable to different calorie targets, like 1000 calories a day weight loss or 1200 calorie day.
- Supports long-term habits: Teaches sustainable eating patterns.
Warning: Ultra low calorie diets (below 800 kcal/day) or prolonged very low calorie diets can lead to health risks. Consult a doctor before starting.
Sample Low Calorie Meal Plans
1200 Calorie a Day Meal Plan
This 1200 calorie diet plan for weight loss is ideal for women or smaller individuals aiming for a moderate deficit.
- Breakfast (300 kcal): 1 cup Greek yogurt (120 kcal), 1/2 cup berries (40 kcal), 1 tbsp chia seeds (60 kcal), 1 slice whole-grain toast (80 kcal).
- Lunch (400 kcal): Grilled chicken salad (3 oz chicken, 150 kcal; mixed greens, 20 kcal; 1 tbsp olive oil dressing, 120 kcal; 1 small apple, 110 kcal).
- Dinner (350 kcal): 4 oz baked salmon (200 kcal), 1 cup steamed broccoli (55 kcal), 1/2 cup quinoa (95 kcal).
- Snack (150 kcal): 1 oz almonds (150 kcal).
800 Calories Diet Plan (Very Low Calorie)
This very low calorie diet is for short-term use under medical supervision.
- Breakfast (200 kcal): 1 boiled egg (70 kcal), 1 cup spinach (10 kcal), 1 slice whole-grain toast (80 kcal), 1/2 grapefruit (40 kcal).
- Lunch (250 kcal): 3 oz grilled turkey breast (120 kcal), 1 cup mixed greens (20 kcal), 1 tbsp light dressing (50 kcal), 1/2 cup cucumber (10 kcal).
- Dinner (250 kcal): 3 oz baked cod (90 kcal), 1 cup steamed zucchini (30 kcal), 1/2 cup brown rice (130 kcal).
- Snack (100 kcal): 1/2 cup baby carrots with 2 tbsp hummus (100 kcal).
Tip: Use our calorie deficit calculator to determine your exact calorie needs before starting a calorie controlled diet.
7 Day Calorie Deficit Diet Plan
This 7 day calorie deficit diet plan targets ~1,200 kcal/day for a moderate deficit. Adjust portions based on your needs using our calculator.
| Day | Breakfast (~300 kcal) | Lunch (~400 kcal) | Dinner (~350 kcal) | Snack (~150 kcal) |
|---|---|---|---|---|
| Monday | Oatmeal (1/2 cup oats, 150 kcal; 1/2 cup berries, 40 kcal; 1 tbsp peanut butter, 100 kcal) | Turkey wrap (3 oz turkey, 120 kcal; whole-grain wrap, 130 kcal; veggies, 50 kcal) | Grilled chicken (4 oz, 150 kcal), roasted asparagus (50 kcal), 1/2 cup sweet potato (150 kcal) | 1 oz almonds (150 kcal) |
| Tuesday | Greek yogurt (120 kcal), 1 banana (90 kcal), 1 tbsp chia seeds (60 kcal) | Quinoa salad (1/2 cup quinoa, 110 kcal; 3 oz chicken, 150 kcal; veggies, 50 kcal; dressing, 90 kcal) | Baked salmon (4 oz, 200 kcal), steamed broccoli (55 kcal), 1/2 cup brown rice (95 kcal) | 1/2 cup baby carrots, 2 tbsp hummus (150 kcal) |
| Wednesday | 1 boiled egg (70 kcal), 1 slice toast (80 kcal), 1/2 grapefruit (40 kcal), coffee (10 kcal) | Grilled veggie bowl (1 cup veggies, 100 kcal; 3 oz tofu, 150 kcal; 1/2 cup rice, 100 kcal) | 4 oz lean beef (200 kcal), 1 cup green beans (50 kcal), 1/2 cup quinoa (100 kcal) | 1 small apple (150 kcal) |
| Thursday | Smoothie (1 cup spinach, 10 kcal; 1/2 banana, 45 kcal; 1 scoop protein powder, 120 kcal; 1 cup almond milk, 30 kcal) | Chicken salad (3 oz chicken, 150 kcal; greens, 20 kcal; 1 tbsp dressing, 120 kcal; 1/2 cup cucumber, 10 kcal) | 3 oz baked cod (90 kcal), 1 cup zucchini (30 kcal), 1/2 cup couscous (130 kcal) | 1 oz mixed nuts (150 kcal) |
| Friday | 1/2 cup oatmeal (150 kcal), 1/2 cup berries (40 kcal), 1 tbsp flaxseeds (60 kcal) | Tuna salad (3 oz tuna, 100 kcal; greens, 20 kcal; 1 tbsp dressing, 120 kcal; 1 small pear, 100 kcal) | 4 oz grilled shrimp (120 kcal), 1 cup steamed kale (40 kcal), 1/2 cup quinoa (95 kcal) | 1/2 cup Greek yogurt (150 kcal) |
| Saturday | 1 boiled egg (70 kcal), 1 slice toast (80 kcal), 1/2 avocado (100 kcal) | Grilled chicken wrap (3 oz chicken, 150 kcal; wrap, 130 kcal; veggies, 50 kcal) | 4 oz baked tilapia (100 kcal), 1 cup roasted Brussels sprouts (60 kcal), 1/2 cup rice (90 kcal) | 1 small orange (150 kcal) |
| Sunday | Greek yogurt (120 kcal), 1/2 cup berries (40 kcal), 1 tbsp chia seeds (60 kcal) | Veggie stir-fry (1 cup veggies, 100 kcal; 3 oz tofu, 150 kcal; 1/2 cup rice, 100 kcal) | 4 oz grilled chicken (150 kcal), 1 cup steamed broccoli (55 kcal), 1/2 cup sweet potato (95 kcal) | 1 oz almonds (150 kcal) |
Note: Adjust portion sizes based on your specific calorie needs using our calorie deficit calculator.
Tips for a Successful Low Calorie Diet
- Plan meals ahead: Prep your low calorie menu plan weekly to avoid impulsive eating.
- Choose nutrient-dense foods: Prioritize vegetables, lean proteins, and whole grains to stay full on fewer calories.
- Stay hydrated: Drink water to curb hunger and support metabolism.
- Track calories: Use a food diary or app to ensure you stay within your calorie controlled diet.
- Consult a professional: For very low calorie diets or 800 calories diet plans, seek medical advice to avoid health risks.
Tip: Combine your low calorie diet for weight loss with exercise to increase your calorie deficit without cutting food intake too low. Learn more in our calorie deficit guide.
Warning: Avoid prolonged ultra low calorie diets (below 800 kcal/day) without medical supervision, as they can lead to nutrient deficiencies or muscle loss.
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