Weight-loss meal plan
Free 7-Day Weight-Loss Meal Plan
A satisfying week in a gentle calorie deficit — high protein, high fiber, and easy to stick to.
1,200–1,500 cal/dayCalories: deficitProtein: highFiber: high
A sample day
What a day on the weight loss plan looks like
| Meal | Dish | Cal | Net carbs | Protein |
|---|---|---|---|---|
| Breakfast | Veggie egg cups & fruit | 300 | 18g | 22g |
| Lunch | Big chicken & chickpea salad | 430 | 28g | 40g |
| Dinner | Baked cod, quinoa & asparagus | 470 | 32g | 42g |
| Snack | Apple & string cheese | 180 | 20g | 8g |
One sample day — the full week and a grocery list generate inside CarbMeNot, and you can swap any meal.
Why it works
Built for losing weight without feeling hungry.
- A gentle deficit for ~1 lb/week
- High protein and fiber to curb hunger
- Simple meals you'll actually make
- Auto grocery list, swap any meal
Want it tailored to you?
Tell CarbMeNot your calories, foods you like, allergies, and cooking time, and the AI builds a custom weight loss plan — with recipes, macros, and a grocery list — in seconds.
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Good to know
Frequently asked questions
- How much weight will I lose?
- The plan sits in a gentle deficit aimed at about a pound a week — sustainable and muscle-sparing. Use the app's calculator to set your exact calorie target.
- Will I be hungry?
- It's built to prevent that: high protein and high-fiber foods keep you full on fewer calories, which is what makes a deficit stick.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.
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Get your weight loss plan in the app
Generate the full week, a grocery list, and track it all — free on the App Store and Google Play.
Free to download · iOS & Android · No signup required