Weight-Loss Meal Plan: 3 Sample Days
Three sample days for weight loss at 1,600 kcal with high protein, using everyday food: rice, beans, eggs, chicken, fruit and vegetables. No food groups cut out.
The numbers
- Calories
- 1,576 kcal
- Protein
- 120 g
- Carbohydrates
- 180 g
- Fat
- 43 g
- Fibre
- 22 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Anyone who wants to lose weight sustainably, without hunger or "diet food".
How to follow it
- What drives fat loss is a calorie deficit kept for weeks, not any single food.
- Protein and fibre in every meal increase fullness.
- Pair it with 7,000–10,000 steps a day and strength training.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites500 g · 15 pcs
- Tuna canned in water (drained)170 g
- Chicken breast (grilled)130 g
- Lean ground beef 90/10 (cooked)130 g
- Pork tenderloin (roasted)120 g
- Chicken drumstick (skinless, roasted)120 g
Dairy
- Greek yogurt (plain, nonfat)320 g
- Cottage cheese (2% fat)220 g
Grains, bread and cereals
- White rice (cooked)440 g
- Rolled oats (dry)90 g
- Whole-wheat bread60 g
- Granola50 g
Vegetables and roots
- Sweet potato (baked)640 g
- Tomato120 g
- Carrot120 g
- Iceberg lettuce120 g
- Romaine lettuce120 g
- Broccoli (steamed)120 g
- Zucchini (cooked)120 g
Fruit
- Watermelon300 g
- Apple290 g · 2 pcs
- Cantaloupe melon240 g
- Banana90 g · 1 pcs
Pantry
- Olive oil60 g
- Peanuts (dry-roasted)20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
What is the best weight-loss meal plan?
The one you can follow. A menu with the foods you like, at the right calories for you, beats any fad diet. Use this one as a base and personalise it in the generator.
Do I need to cut carbs to lose weight?
No. Studies comparing diets with the same calories and protein show similar fat loss with more or fewer carbs. Cut the excess, not the food group.
What are the macros of this diet?
On average 1,576 kcal a day, with 120 g of protein, 180 g of carbs, 43 g of fat and 22 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
Low-Carb Meal Plan (1,600 kcal)
1,600 kcal · 125 g protein · 4 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
1500-Calorie Meal Plan: Full Day Menu
1,500 kcal · 110 g protein · 4 meals
1400-Calorie Meal Plan: Full Day Menu
1,400 kcal · 100 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals