My Meal Plan for Weight Loss


Here is my sample of a meal plan I would prepare for weight loss. I have used myself as the example.

Step 1: We need to establish calorie intake.

  • My calorie intake is based on my current weight of 145lbs.
  • Since it is a goal of weight loss, I will need a calorie deficit of 20% at the end of the day.
  • Once I know my total calories for the day, I typically attempt to stay at or under the calories by 50-100 calories.
  • I utilized the website called to calculate my daily calories.
    • Based on the website I should be consuming 1550 cal a day.

Step 2: We need to establish Macro Intake.

  • Base Macros on an 80/20 intake.
  • According to I will need:
    • 116g of protein
    • 60g of fat
    • 136g carbs 

Step 3: We need to establish the food options I will be utilizing throughout my meal plan.

  • I prefer giving a list of options in all three categories rather than letting them free for all it.
  • Proteins:
    • Chicken Breast
    • Ground Turkey
    • Turkey Breast
    • Ground turkey
    • 90% Lean Ground Beef
    • 1 whole egg and 4 egg whites.
    • Pork Chop
  • Carbs:
    • Quick Oats
    • Brown or White Rice
    • Pasta
    • Whole Wheat Breads
    • Potatoes-White
    • Sweat Potatoes
  • Fruits:
    • Strawberries
    • Banana
    • Medium size Apple
    • Blueberries
    • Raspberries
    • Tomatoes
  • Veggies:
    • Corn-This is carb so it should be eaten earlier in the day.
    • Green Beans
    • Asparagus
    • Lettuce

Step 4: Meal Timing

  • I would eat four meals a day, so I will need to spread my calories between each meal as evenly as I can.
  • I would download Myfitnesspal App to track each meal. The only drawback is it only allows you to enter three meals so the fourth meal will have to be entered twice in one of the areas.


This meal plan is designed for someone just wanted to lose weight and not be on a strict diet plan.