Calorie deficit meal plan, with food you can see.
A deficit means eating a little less than you burn. This week lands near 1,700 calories a day, with 115 to 150 g of protein and 27 to 42 g of fiber so the meals still feel like meals. Alma can fit it to your goal.
Built from Dietary Guidelines and NIDDK advice.
The rules
Three habits make the gap easier
Keep the gap modest
Eat a little less than you burn, not a crash.
Protein first at each meal
25 g or more at main meals, from meat, fish, dairy, eggs and beans.
Fill the plate with fiber
Vegetables, beans and fruit take up space for few calories.
Sample week
Seven days near 1,700 calories
About 1,600 to 1,750 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastGreek yogurt bowl with raspberries1 cup 2% Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds, ½ oz almonds, 1 tsp honey, 1 slice whole-wheat toast
LunchChicken salad with chickpeas4 oz grilled chicken, 1 cup chickpeas, 2 cups mixed greens, cucumber, tomato, 2 tsp olive oil, lemon
SnackApple with peanut butter1 apple, 1 tbsp peanut butter
DinnerBaked cod with potatoes6 oz cooked cod, 1 cup roasted potatoes with 2 tsp olive oil, 1½ cups green beans
About 1,690 kcal137 g protein42 g fiber
Day 2Tuesday
- BreakfastSpinach and feta scrambled eggs2 eggs plus 2 egg whites, 1 cup spinach, 1 oz feta, 1 slice whole-wheat toast, 1 orange
- LunchTurkey and white bean soup2 cups soup with 4 oz turkey and ½ cup white beans, 1 slice whole-grain bread, 1 tsp olive oil
- SnackCottage cheese with cucumber and tomato¾ cup cottage cheese, 1 cup cucumber and cherry tomatoes, 1 tsp olive oil
- DinnerShrimp curry with brown rice6 oz cooked shrimp, 1 cup cooked brown rice, 1 cup cauliflower and peas in curry sauce, 2 tsp olive oil
About 1,700 kcal152 g protein28 g fiber
Day 3Wednesday
- BreakfastOvernight oats with yogurt½ cup rolled oats, ½ cup Greek yogurt, ½ cup blueberries, 1 tbsp chia seeds, ½ cup 2% milk
- LunchChicken and quinoa bowl4 oz cooked chicken breast, 1 cup cooked quinoa, 1 cup roasted vegetables, 2 tsp olive oil, 2 tbsp tzatziki
- SnackPear with almond butter1 pear, 1 tbsp almond butter
- DinnerTurkey meatloaf with mash5 oz cooked ground turkey meatloaf, 1 cup mashed potatoes with 1 tsp olive oil, 1½ cups green beans
About 1,700 kcal121 g protein35 g fiber
Day 4Thursday
- BreakfastCottage cheese toast with tomato2 slices whole-grain toast, ¾ cup cottage cheese, 1 cup sliced tomato, 1 tsp olive oil, 1 apple
- LunchLentil soup with feta2 cups lentil and vegetable soup, 1 oz feta, 1 slice whole-grain bread, side salad with 1 tsp olive oil
- SnackGreek yogurt with walnuts¾ cup Greek yogurt, 2 tsp walnuts, 1 tsp honey, cinnamon
- DinnerChicken thigh with sweet potato5 oz cooked chicken thigh, 1 medium sweet potato, 2 cups broccoli, 1 tsp olive oil
About 1,630 kcal118 g protein39 g fiber
Day 5Friday
- BreakfastPeanut butter banana oatmeal with yogurt½ cup dry oats cooked with ½ cup 2% milk, ½ cup plain Greek yogurt, 1 tbsp peanut butter, 1 banana
- LunchTuna and cannellini salad1 can tuna in water, ½ cup cannellini beans, 2 cups arugula, 2 tsp olive oil, lemon, ½ whole-wheat pita
- SnackCarrots, hummus and a boiled egg1 cup carrot sticks, ¼ cup hummus, 1 hard-boiled egg
- DinnerSalmon with barley and asparagus5 oz cooked salmon, 1 cup cooked barley, 1½ cups asparagus, 1 tsp olive oil
About 1,730 kcal118 g protein34 g fiber
Day 6Saturday
- BreakfastEgg sandwich on an English muffin1 whole-wheat English muffin, 1 egg, 2 slices Canadian bacon, 1 oz cheddar, 1 orange
- LunchChicken stir-fry with brown rice4 oz cooked chicken breast, ¾ cup cooked brown rice, 2 cups stir-fried vegetables, 1 tsp sesame oil, 1 tbsp soy sauce
- SnackCottage cheese with strawberries¾ cup cottage cheese, 1 cup strawberries
- DinnerBaked ziti with turkey¾ cup cooked pasta, 4 oz cooked ground turkey, ¾ cup marinara, 1 oz mozzarella, 1 cup spinach
About 1,730 kcal142 g protein28 g fiber
Day 7Sunday
- BreakfastGreek yogurt with granola and peaches1 cup 2% Greek yogurt, ¼ cup granola, 1 peach, 1 tbsp sliced almonds
- LunchFalafel pita with yogurt and salad3 falafel, 1 whole-wheat pita, ½ cup plain Greek yogurt with lemon, 2 cups salad with cucumber and tomato
- SnackTrail mix, cottage cheese and an apple¾ cup cottage cheese, 2 tbsp trail mix, 1 apple
- DinnerRoast pork with potatoes5 oz cooked pork loin, 1 cup roasted potatoes, 1 cup carrots, 2 tsp olive oil
About 1,700 kcal124 g protein27 g fiber
Shopping list
What to buy
Most days
ProteinChicken breast and thigh, turkey, cod, salmon, shrimp, tuna, eggschicken breastsalmonegg
Now and then
Buy the big tub of Greek yogurt and the bag of frozen green beans. Both save money and time.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 1,600 to 1,750 calories a day, with 115 to 150 g of protein and 27 to 42 g of fiber. Every day is built to land near 1,700. If your body needs more, add a portion of rice or an extra snack and the rest of the week still works.
What counts as a calorie deficit?
Eating fewer calories than your body uses. If you burn 2,200 calories in a day and eat 1,800, the gap is 400. The deficit is the gap, not a special food or a schedule. The deficit calculator starts from your size and activity.
How big should the deficit be?
A moderate one, not a crash. A larger gap is harder to keep up and leaves less room for protein, fiber and real meals. A clinician or dietitian can help you pick a target for your body, especially if you take medicine or have a health condition.
Will I feel hungry on 1,700 calories?
Sometimes, while you get used to it. Protein at every meal, beans and lentils, and plenty of vegetables help. So do water and regular meal times. If hunger stays high all week, the gap may be too big, and a clinician or dietitian can help you adjust.
Can I keep my muscle in a calorie deficit?
Lifting a few times a week and keeping protein up are the two things that matter most. This week runs about 115 to 150 g of protein a day. The ISSN position stand covers how much protein people who train need.
Do I have to count every calorie?
No. Counting is one way to see the gap. Another is to keep the plate roughly the same shape as these days: protein, vegetables and beans first, a measured portion of grains, and oil poured by the spoon.
How does Alma help with a calorie deficit?
Alma builds a plan around your goal and the foods you like. Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index. The score shows the quality of the week alongside the calories.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Dietary Guidelines for Americans, 2025-2030
- Harvard T.H. Chan School of Public Health: Protein
- Harvard T.H. Chan School of Public Health: Fiber
- NIDDK: eating and physical activity to lose or maintain weight
- ISSN position stand: protein and exercise
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.