Low calorie meal plan, big plates, smaller numbers.
Every day here runs 1,400 to 1,570 calories, built on soup, salad, beans and lean protein so the plates stay large. Protein clears 90 g and fiber 30 g every day. Alma can fit it to your goal.
Built from CDC and NIH advice.
The rules
Three habits that keep plates full
Soup or salad first
A broth soup or a big salad at the start of a meal takes the edge off hunger.
Protein four times a day
Eggs, yogurt, chicken, fish or beans at every meal, snacks included.
Fiber does the rest
Beans, oats, fruit and vegetables carry fiber past 30 g every day.
Sample week
Seven days at about 1,450 calories
1,400 to 1,570 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSpinach omelet with melon1 egg and ½ cup egg whites with 1 cup spinach and mushrooms in 1 tsp olive oil, 1 slice whole-wheat toast, 1 cup cantaloupe
LunchTuna and chickpea garden salad1 can tuna in water, ¾ cup chickpeas, 2 cups mixed greens, tomato, cucumber, 1 tbsp olive oil and vinegar, 1 slice whole-grain bread
SnackCrunchy vegetables with hummus⅓ cup hummus, 1 cup carrot and cucumber sticks, 1 cup cherry tomatoes
DinnerChicken and vegetable soup with a roll2 cups broth soup with 4 oz chicken breast, carrots, celery and tomato, 1 whole-grain roll
About 1,430 kcal111 g protein33 g fiber
Day 2Tuesday
- BreakfastGreek yogurt with berries, oats and bran1 cup nonfat Greek yogurt, ¾ cup mixed berries, ⅓ cup dry rolled oats, 2 tbsp wheat bran, 1 tbsp honey
- LunchMinestrone with a turkey sandwich1½ cups minestrone soup, 1 slice whole-grain bread with 2 oz turkey breast, mustard, lettuce and tomato, side salad with 1 tsp olive oil
- SnackCottage cheese with tomato and pepper½ cup low-fat cottage cheese, 1 tomato, black pepper, 1 apple
- DinnerBaked chicken with cauliflower and quinoa4 oz chicken breast, ¾ cup cooked quinoa, 2 cups cauliflower and broccoli roasted in 2 tsp olive oil, lemon
About 1,430 kcal108 g protein36 g fiber
Day 3Wednesday
- BreakfastOvernight oats with yogurt and raspberries½ cup dry rolled oats, ½ cup skim milk, ½ cup nonfat Greek yogurt, ½ cup raspberries, 1 tbsp chia seeds
- LunchLentil soup with a big salad1½ cups lentil and vegetable soup, salad with 1 tsp olive oil and vinegar, 1 slice whole-grain bread
- SnackApple with peanut butter and celery1 apple, 1 tbsp peanut butter, 2 celery stalks
- DinnerShrimp stir-fry with brown rice6 oz shrimp, 1 cup cooked brown rice, 3 cups broccoli, peppers and snap peas, 2 tsp oil, 1 tbsp soy sauce, ginger
About 1,510 kcal93 g protein44 g fiber
Day 4Thursday
- BreakfastEgg and avocado on rye2 eggs, 1 slice rye bread, ¼ avocado, sliced tomato, 1 orange
- LunchChicken and vegetable wrap3 oz chicken breast, 1 whole-wheat tortilla, 2 tbsp Greek yogurt dressing, lettuce, tomato, cucumber, 1 cup grapes
- SnackTomato soup with whole-grain crackers1 cup tomato soup, 5 whole-grain crackers
- DinnerTurkey chili with a baked potato1½ cups turkey and bean chili, 1 small baked potato, 1 tbsp plain Greek yogurt
About 1,490 kcal91 g protein33 g fiber
Day 5Friday
- BreakfastCottage cheese, pineapple and almond toast¾ cup low-fat cottage cheese, 1 slice whole-grain toast, ½ cup pineapple, 1 tbsp almonds
- LunchSalmon and white bean salad3 oz canned salmon, ¾ cup cannellini beans, 2 cups mixed greens, fennel, tomato, 1 tbsp olive oil, lemon
- SnackYogurt with strawberries and flax¾ cup nonfat Greek yogurt, 1 cup strawberries, 1 tbsp ground flaxseed
- DinnerCod with ratatouille and couscous5 oz cod, 1 cup eggplant, zucchini and tomato stew with 2 tsp olive oil, 1 cup cooked whole-wheat couscous
About 1,410 kcal118 g protein31 g fiber
Day 6Saturday
- BreakfastEgg and cheese English muffin1 whole-wheat English muffin, 1 egg, 1 oz cheddar, sliced tomato, 1 cup mixed berries
- LunchVegetable bean soup with a cheese quesadilla2 cups vegetable and bean soup, 1 corn tortilla with 1 oz cheddar, salsa
- SnackEdamame and an apple1 cup shelled edamame with sea salt, 1 apple
- DinnerLemon chicken with orzo and green beans4 oz chicken breast, ½ cup cooked whole-wheat orzo, 1½ cups green beans and cherry tomatoes with 2 tsp olive oil
About 1,570 kcal100 g protein42 g fiber
Day 7Sunday
- BreakfastBanana oat pancakes with yogurt2 small banana oat pancakes, ¾ cup plain nonfat Greek yogurt, ½ cup blueberries, 1 tbsp maple syrup
- LunchChicken, pear and walnut salad4 oz chicken breast, 2 cups mixed greens, 1 pear, 1 tbsp walnuts, 1 tbsp olive oil and vinegar
- SnackTzatziki with vegetables and watermelon½ cup tzatziki made with Greek yogurt, 1 cup cucumber and carrot sticks, 1 cup watermelon cubes
- DinnerBeef and barley soup with broccoli1½ cups beef and barley soup, 2 cups steamed broccoli with lemon, 1 slice whole-grain bread
About 1,430 kcal93 g protein30 g fiber
Shopping list
What to buy
Most days
Fish, chicken and turkeyChicken breast, turkey breast, cod, shrimp, canned tuna and salmonchicken breastsalmon- Yogurt and cottage cheesePlain Greek yogurt, low-fat cottage cheese, skim milkgreek yogurtcottage cheese
Now and then
Buy broth and canned tomatoes with no added salt when you can, and rinse canned beans.
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?
1,400 to 1,570 calories a day, so it averages about 1,450. Protein runs 91 to 118 g and fiber 30 to 44 g. Your own needs depend on your height, age and activity, so use this as a starting point and scale portions up or down.
Why do low calorie meals leave me hungry?
Often because the food is dry and low in volume. Three cups of air-popped popcorn is about 90 calories, and a cup of cooked white rice is about 205. This week leans on soup, salad, beans, fruit and vegetables, which carry water and fiber for very few calories. Protein at every meal does the rest.
Is this too few calories for me?
It can be. NIDDK describes very low calorie diets, about 800 calories a day or less, as something to do only under the care of a health care professional, and this week sits well above that. If you feel tired, cold, lightheaded, or your periods change, eat more and talk with a clinician. This plan is not built for pregnancy or breastfeeding.
Do I have to eat salad every day?
No. Salad shows up four times this week. The rest is soup, a stir-fry, a chili, a wrap, a quesadilla and a tray of chicken with orzo. The pattern that matters is a large serving of vegetables, a palm of protein, and beans or whole grains, in whatever shape you like.
Can I meal prep this plan?
Yes, and it saves time on the soup and chili days. Cook a pot of minestrone and a pot of turkey chili on Sunday, roast a tray of vegetables, cook a batch of brown rice, and wash and cut vegetables for snacks. Keep dressing and yogurt separate until you eat.
What can I snack on at this calorie level?
Snacks here are about 185 to 290 calories and always carry protein or fiber: cottage cheese with tomato, apple with peanut butter, edamame, yogurt with berries, hummus with vegetables. Pairing protein or fiber with a snack tends to hold you longer than fruit or crackers alone.
How does Alma help with a low calorie plan?
Log a meal by photo, voice or text in about 10 seconds and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the big salads and soups you enjoy can stay in the rotation.
Sources
Written by Alma from the sources below and reviewed November 4, 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
- CDC: Tips for healthy eating for a healthy weight
- NIH NIDDK: Health tips for adults, healthy eating and physical activity
- NIH NIDDK: Very low calorie diet (dictionary)
- Harvard T.H. Chan School of Public Health: Vegetables and fruits
- Harvard T.H. Chan School of Public Health: Healthy weight
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.