Meal Plans
Real, eat-it-actually weekly plans with full day-by-day breakdowns and a shopping list. No proprietary "system," no points to track. Just eat the meals, hit the calorie target, lose (or maintain) weight.
1200-Calorie Meal Plan for a Week (With Shopping List)
A high-protein, high-fiber 1200-calorie plan that doesn't leave you white-knuckling the day. Targets ~100g protein for satiety.
1500-Calorie GLP-1-Friendly Meal Plan (Smaller Portions, High Protein)
A 1500-calorie plan designed around smaller meals, higher protein density, and gentler-on-the-stomach foods — built for the GLP-1 medication era.
1500-Calorie Meal Plan for a Week (With Shopping List)
A real, eat-it-actually 1500-calorie meal plan for a week. Targets ~120g protein per day. Comes with a shopping list.
1500-Calorie Mediterranean Meal Plan (With Shopping List)
A 1500-calorie weekly plan built around the Mediterranean diet pattern: fish, olive oil, whole grains, beans, vegetables, herbs.
1600-Calorie Air Fryer Meal Plan (Quick & Low Effort)
A 1600-calorie weekly plan built around the air fryer for fast, low-effort cooking. Most dinners come together in 20 minutes.
1700-Calorie Vegetarian Meal Plan (With Shopping List)
A 1700-calorie meatless plan with ~110g protein/day from beans, lentils, eggs, dairy, tofu, and grains. Designed for moderate weight loss without protein scarcity.
1800-Calorie Meal Plan for a Week (With Shopping List)
A balanced 1800-calorie weekly plan for moderate weight loss or active maintenance. ~135g protein/day, generous portions, real food.
2000-Calorie High-Protein Meal Plan (1g per lb)
A 2000-calorie plan built around hitting 1g of protein per pound of body weight (around 175-180g/day). For lean gain, recomp, or active maintenance.
2200-Calorie Meal Plan for Active Men (With Shopping List)
A 2200-calorie maintenance and lean-gain plan for active adult men. ~165g protein/day, ample carbs, generous portions.
How to pick a plan
Start with your maintenance calories. Use the TDEE calculator if you don't know yours. Then pick a plan with a calorie target that creates a deficit you can actually sustain — typically 300-700 kcal below maintenance for steady weight loss without the metabolic and motivational tax of a steeper deficit.
Quick guide
- 1200 kcal: smaller adult women, slow-and-steady weight loss
- 1500 kcal: most adult women in a moderate deficit
- 1600-1800 kcal: most active women, smaller men, men in a moderate deficit
- 2000-2200 kcal: active men, taller women, lean-gain or recomp phases
Special-purpose plans
- GLP-1 friendly: smaller meals, more frequent, gentler textures — for adults on appetite-suppressing medications
- Mediterranean: olive oil-forward, fish twice a week, beans daily — strongest evidence for cardiovascular health
- Vegetarian: meat-free with deliberate protein from beans, eggs, dairy, tofu
- Air fryer: 20-minute weeknight cooking, low effort, crispy textures
- High-protein: 1g/lb of body weight, geared toward body recomposition
The only "wrong" plan is the one you can't stick to for more than two weeks. Pick the one that matches your kitchen reality, your tastes, and your week. You can always switch.