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How Many Calories do You Need to Lose Weight?
Not feeling ready to follow afullmeal plan (with breakfast, lunch, dinner and snacks)? Try out one of our meal-prep plans for simply making lunch, breakfast or dinner ahead of time, like this plan that shows you20 low-carb lunch ideas for work that will actually fill you up.
Meal-Prep Plans for Weight Loss
Scroll through the plans below to find the meal plan that will work best for you and your nutrition needs.
1. Easy 1,200-Calorie Meal Prep Plan for Weight Loss
See this meal plan at1,500-calories.
Meal prep for weight loss is made easy with this 1,200-calorie meal-prep plan, which maps out a full week of meals and snacks that can be FULLY prepped ahead of time to make it easier to eat healthy during the busy week.
2. Simple 30-Day Meal Plan to Lose Weight: 1,200 Calories
See all of ourhealthy weight-loss meal plans.
This 30-day meal plan sets you up to lose up to 8 pounds in one month. Optimized to save you time and energy, this plan reuses ingredients and leftovers in creative ways throughout the month, and weekly meal-prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. By keeping this plan simple yet exciting and delicious, you’ll be motivated to stick with it till the end.
3. Diabetes Meal Plan: 1,200 Calories
See this meal plan at1,500 calories. And don’t miss all of our otherhealthy meal plans for diabetes.
Thesimple meals and snacksin this meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best while you lose weight. Eating with diabetes doesn’t need to be difficult-and it’s even easier with the meal-prep tips in this plan. Choose a variety of nutritious foods, as we do in this diet meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes and losing weight.
Don’t Miss:The Best 30-Day Diabetes Meal Plan
4. Sugar-Detox Meal Plan: 1,200 Calories
See this meal plan at1,500and1,800 calories. And don’t miss our Vegan Sugar-Detox Meal Plans at1,200,1,500and1,800 calories.
Give your body a break from sugar and lose weight with this cleansing sugar-detox meal plan. Slashing your sugar intake can help stabilize energy levels, curb an overactive appetite (which is especially helpful when cutting calories to lose weight) and prevent some chronic diseases. Our bodies are well-equipped to naturally “detox” but if you’ve been eating too much sugar or refined or processed foods lately, you may feel like you need a break from those foods in particular. This meal plan, with helpful meal-prep tips, will help you do just that.
5. Vegan Meal Plan: 1,200 Calories
See this meal plan at1,500 caloriesand this other Vegan Weight-Loss Meal Plan at1,400 calories.
Research shows you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day. At 1,200 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you’re getting the nutrients you need each day. Whether you’re a full-time vegan or just looking forhealthy vegan recipe ideas, this plant-based meal plan with helpful meal-prep tips makes for a week of wholesome eating.
6. 30-Day Low-Carb Meal Plan: 1,200 Calories
See all of ourhealthy low-carb meal plans.
In this 30-day low-carb diet plan, we show you what a healthy low-carb diet for weight loss looks like, with a full month of delicious low-carb breakfast, lunch, dinner and snack ideas. Weekly meal-prep tips let you know what can be done ahead of time to increase your chances of success during the busy week. Having your meals mapped out and prepped ahead of time makes it much easier to stick to this healthy eating plan. Don’t miss our other Low-Carb Meal Plans to Lose Weight at1,200and1,400 calories, PLUS our Low-Carb Vegan Meal Plan at1,200 calories.
7. Clean-Eating Vegetarian Meal Plan to Lose Weight: 1,200 Calories
See this meal plan at1,500 calories.
Hit the reset button with this clean-eating vegetarian meal plan. Filled with healthy plant-based whole foods, you’ll give your body the nutrients it needs and none of the stuff it doesn’t (think added sugars, refined grains and unhealthy fats). A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you’ll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, you’re on track to lose a healthy 1 to 2 pounds per week.
8. Mediterranean Meal Plan: 1,200 Calories
9. Vegan Weight-Loss Meal Plan on a Budget
Lose weight the right way and save money at the same time with this budget-friendly vegan meal plan. With this 1,200-calorie meal plan, you’re on track to lose a healthy 1 to 2 pounds per week without feeling like you’re breaking the bank on specialty “diet” foods. The meals and snacks in this plan feature healthyplant-based whole foods(a lot of which can be meal-prepped ahead of time) that are high in protein and fiber, like beans, edamame and tofu, to help you feel satisfied while cutting calories.
10. Clean-Eating Meal Plan for Summer: 1,200 Calories
See this meal plan at1,500 calories.And don’t miss our 14-Day Clean-Eating Meal Plan at1,200,1,500and2,000 calories.
In this simple clean-eating meal plan for summer, we answer the question of what to eat to lose weight. With a week of delicious and healthy whole foods, like fresh summer fruits and veggies, it’s easy to eat healthy. The recipes in this plan come together quickly, plus meal-prep steps show you how to prep ahead, which means you’ll have an easier time sticking to the plan and will have more time in general to enjoy the busy summer months.
Don’t Miss:30-Day Clean-Eating Meal Plan
11. Meal Plan for a Healthy Gut: 1,200 Calories
Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion, one being a healthy weight. To help you boost your good-gut bacteria count, we created this 7-day meal plan with meal-prep tips that features foods that promote healthy gut bacteria growth and maintenance, like yogurt, kimchi, beans and whole grains. At 1,200 calories, you can expect to lose up to 2 pounds over the course of the week.
7-Day Anti-Inflammatory Meal Plan: 1,200 Calories
12. Weight Loss Meal Plans for Spring, Summer, Fall & Winter
This series of seasonal meal plans captures the best flavors of the season to make eating for weight loss as delicious as can be. Each plan includes helpful meal-prep tips at the beginning of the week to set you up for healthy weight-loss success.
13. High-Protein Meal Plan: 1,200 Calories
See this meal plan at1,400 calories. And don’t miss our High-Protein, Low-Carb Meal Plans at1,200 caloriesand1,400 calories.
Protein helps you to feel full and satisfied after a meal, making weight loss easier. In this 1,200-calorie meal plan,high-protein foods(like salmon, chicken, edamame, eggs and chickpeas) come together to create a weekly meal plan for weight loss that will actually keep you feeling full and satisfied all day long-not starved. Don’t miss the helpful meal-prep notes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead.
14. Flat Belly Meal Plan: 1,500 Calories
15. Low-Sodium Diet Plan: 1,500 Calories
The Bottom Line:
Remember that’s not just about calories in and calories out. The kind of calories your eating also plays a role in weight loss success. Read more onwhat you need to know about calories for weight lossand make an appointment with a registered dietitian nutritionist for more personalized weight-loss recommendations.
Watch:How to Meal Prep a Week of High-Protein Lunches in 30 Minutes
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