7-day calorie deficit meal plan (with calorie counts)
This 7-day plan is built around a 1,500–1,600 kcal/day target — appropriate for a moderately active adult woman in a 400–500 kcal deficit, or a sedentary adult man. Adjust portions up or down to match your personal TDEE calculation.
Find your personal calorie target first — this plan's portions may need adjusting for your specific TDEE.
Calculate my calorie target →📌 This plan provides roughly 100–130g protein daily. Adjust protein sources to hit 1.6g per kg of your bodyweight.
Day 1 — Monday
- Breakfast: 2 boiled eggs + 1 slice whole grain toast + black coffee (~230 kcal)
- Lunch: Chicken breast (150g) + mixed salad with olive oil dressing (~350 kcal)
- Snack: Greek yoghurt 150g (~90 kcal)
- Dinner: Dal (1 cup) + 2 roti + vegetable sabzi (~480 kcal)
- Total: ~1,150 kcal + drinks/extras to reach your target
Day 2 — Tuesday
- Breakfast: Oats (50g dry) with milk and banana (~320 kcal)
- Lunch: Rajma (1 cup) + brown rice (1 cup cooked) (~470 kcal)
- Snack: Handful of almonds (20g) (~120 kcal)
- Dinner: Grilled fish (150g) + roasted vegetables (~350 kcal)
- Total: ~1,260 kcal
Day 3 — Wednesday
- Breakfast: 3 egg omelette with vegetables (~250 kcal)
- Lunch: Tuna salad sandwich on whole grain bread (~380 kcal)
- Snack: Apple + 1 tbsp peanut butter (~160 kcal)
- Dinner: Chicken curry (1 piece) + 1 cup rice + salad (~480 kcal)
- Total: ~1,270 kcal
Day 4 — Thursday
- Breakfast: 2 idli + sambar (1 cup) (~280 kcal)
- Lunch: Paneer sabzi (small portion) + 2 roti (~420 kcal)
- Snack: Buttermilk / chaas (200ml) (~40 kcal)
- Dinner: Lentil soup (masoor dal, 1.5 cups) + 1 roti (~320 kcal)
- Total: ~1,060 kcal
Day 5 — Friday
- Breakfast: Greek yoghurt 200g + berries + 1 tbsp honey (~200 kcal)
- Lunch: Chole (chickpea curry, 1 cup) + 1 roti (~390 kcal)
- Snack: Boiled egg + cucumber slices (~100 kcal)
- Dinner: Baked salmon (150g) + steamed broccoli + 1/2 cup rice (~420 kcal)
- Total: ~1,110 kcal
Day 6 — Saturday
- Breakfast: Whole grain dosa (1) + coconut chutney (small) (~220 kcal)
- Lunch: Egg bhurji (2 eggs) + 2 roti + salad (~450 kcal)
- Snack: Mixed fruit bowl (~100 kcal)
- Dinner: Dal makhani (small portion, ~0.5 cup) + 1 cup brown rice + vegetable (~480 kcal)
- Total: ~1,250 kcal
Day 7 — Sunday
- Breakfast: Smoothie: banana, milk (200ml), peanut butter 1 tbsp, oats 30g (~350 kcal)
- Lunch: Grilled chicken (150g) + salad + whole grain bread (~400 kcal)
- Snack: Handful of mixed nuts (25g) (~150 kcal)
- Dinner: Light moong dal soup + 1 roti + sabzi (~350 kcal)
- Total: ~1,250 kcal
How to adjust this plan
- Need more calories? Add an extra serving of rice or dal, or increase protein portions.
- Need fewer calories? Reduce rice and roti portions first before cutting protein foods.
- Too little protein? Add an extra egg or 100g of chicken/fish to your main meal.
Key takeaways
- This plan targets ~1,500 kcal/day — adjust portions to match your personal TDEE calculation.
- Calculate your TDEE before using any meal plan to ensure the deficit is appropriate for your body.
- Prioritise protein at every meal — target 1.6g per kg of your bodyweight daily.
- Dal, legumes, eggs, and lean meats are the most calorie-efficient protein sources in Indian cooking.
- Cooking oil is the biggest untracked calorie — measure and minimise where possible.