For 0.5–1 kg weight loss per week
Weight Loss Meal Plan
Calorie deficit without hunger – with satiating recipes and optimised macros for effective fat loss.
🔥 1600 kcal / day
A targeted weight loss meal plan combines a moderate calorie deficit (300–500 kcal below your TDEE) with high protein content. This gives you maximum satiety, preserves muscle mass and burns body fat effectively – without the yo-yo effect.
📆 Monday1300 kcal
🥚 Scrambled eggs (2) + spinach + 1 slice wholegrain toast310 kcal
🥗 Tuna salad with cucumber, tomato, lemon350 kcal
🍗 Grilled chicken breast + broccoli + sweet potato490 kcal
🍎 Apple + 10 almonds150 kcal
📆 Tuesday1290 kcal
🥣 Low-fat cottage cheese + berries + 1 tbsp flaxseed270 kcal
🥙 Wholegrain wrap with chicken + pepper + yoghurt dip420 kcal
🐟 Steamed white fish + green beans + rice (80g)480 kcal
🥒 Cucumber + hummus (2 tbsp)120 kcal
📆 Wednesday1250 kcal
🍌 Protein smoothie: banana, low-fat cottage cheese, almond milk290 kcal
🥦 Vegetable soup + 2 rye crispbreads320 kcal
🥩 Turkey breast + roasted veg (courgette, pepper, onion)510 kcal
🫐 Greek yoghurt 0% + blueberries130 kcal
📆 ████████
🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Plan your meals on Sunday and prep protein sources in advance (meal prep). This avoids impulse decisions and makes sticking to your deficit much easier.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
How fast can I lose weight with this plan?+
With consistent adherence and 1600 kcal daily, you'll lose 0.5–1 kg per week depending on your TDEE – sustainably without muscle loss.
Do I need to exercise to lose weight?+
No, but exercise increases your TDEE and allows a higher calorie deficit while eating more. Even 30 minutes of walking daily makes a difference.
What do I do if I hit a plateau?+
Track your weight twice weekly. After a 2-week plateau: either reduce by 100–150 kcal OR increase activity. NutriLumo adjusts your plan automatically.
Explore More Plans
1500 calorie meal plan1800 calorie meal plan2000 calorie meal planhigh protein meal planketo meal planvegan meal planlow carb meal planmuscle gain meal planmediterranean diet meal plan1200 calorie meal plan2500 calorie meal planintermittent fasting meal plandiabetic meal plangluten free meal planpaleo meal plananti inflammatory meal plandash diet meal planbudget meal plan7 day meal plan← Overview