Weight loss meal plan, with the volume up.
A moderate gap between what you burn and what you eat, protein at every meal, and food that takes time to finish. This week sits near 1,650 calories a day, all whole foods. Alma can fit it to your goal.
Built from Dietary Guidelines and NIDDK advice.
The rules
Three habits do most of the work
Protein and fiber first
Both at every meal, before anything else on the plate.
Eat the volume foods
Soup, salad, vegetables and fruit take up the plate.
Keep the gap moderate
Eat a little less than you burn, not a crash.
Sample week
Seven days near 1,650 calories
About 1,550 to 1,700 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastChia pudding with berries3 tbsp chia seeds, 1 cup 2% milk, ½ cup mixed berries, 2 tsp maple syrup
LunchTurkey hummus wrap1 large whole-wheat tortilla, 4 oz cooked turkey breast, ¼ cup hummus, lettuce, tomato, 1 cup carrot sticks
SnackCottage cheese with cantaloupe¾ cup cottage cheese, 1 cup cantaloupe cubes
DinnerSheet-pan chicken and broccoli5 oz cooked chicken breast, 2 cups broccoli, 1 cup butternut squash, 1 tbsp olive oil
About 1,590 kcal132 g protein43 g fiber
Day 2Tuesday
- BreakfastVeggie frittata with toast3 eggs, 1 cup spinach and mushrooms, 1 oz feta, 1 slice whole-grain toast, 1 cup strawberries
- LunchBeef and barley soup2 cups beef and barley soup, side salad with 2 tsp olive oil and lemon
- SnackGreek yogurt with kiwi1 cup Greek yogurt, 1 kiwi, 1 tsp honey
- DinnerShrimp tacos with slaw3 corn tortillas, 5 oz cooked shrimp, 2 cups cabbage slaw with lime and 1 tbsp mayo, ½ cup salsa
About 1,560 kcal122 g protein28 g fiber
Day 3Wednesday
- BreakfastOatmeal with apple and walnuts½ cup dry rolled oats, 1 cup 2% milk, 1 apple, 2 tbsp walnuts, cinnamon
- LunchChickpea and spinach salad1 cup chickpeas, 2 cups spinach, 1 cup cherry tomatoes, 1 oz feta, 1 tbsp olive oil, lemon
- SnackEdamame with sea salt1 cup shelled edamame
- DinnerBaked tilapia with rice and peas6 oz cooked tilapia, 1 cup cooked white rice, 1 cup peas, lemon
About 1,710 kcal113 g protein43 g fiber
Day 4Thursday
- BreakfastCottage cheese with peach and almonds1 cup cottage cheese, 1 peach, 1 oz almonds, 1 tsp honey
- LunchChicken and cabbage stir-fry4 oz cooked chicken breast, 3 cups cabbage and carrots, 1 tbsp olive oil, 1 tbsp soy sauce, ¾ cup cooked white rice
- SnackCucumber with tzatziki and crackers1 cup cucumber, ½ cup tzatziki, 1 oz whole-grain crackers
- DinnerTurkey zucchini boats2 zucchini halves with 4 oz cooked ground turkey and tomato, ½ cup cooked couscous
About 1,650 kcal123 g protein23 g fiber
Day 5Friday
- BreakfastAvocado toast with poached eggs2 slices whole-grain bread, ½ avocado, 2 eggs, 1 tomato
- LunchMinestrone with a roll2 cups minestrone, 1 whole-wheat roll, 1 oz Parmesan
- SnackBanana with peanut butter and yogurt1 banana, 1 tbsp peanut butter, ½ cup Greek yogurt
- DinnerSalmon with sweet potato5 oz cooked salmon, 1 medium sweet potato, 2 cups broccoli, lemon and dill
About 1,650 kcal107 g protein34 g fiber
Day 6Saturday
- BreakfastQuinoa breakfast bowl¾ cup cooked quinoa, ½ cup Greek yogurt, 1 apple, cinnamon, 2 tsp sliced almonds
- LunchBlack bean burger with sweet potato fries1 bean burger patty, 1 whole-wheat bun, 1 cup baked sweet potato fries, side salad
- SnackStrawberries with ricotta1 cup strawberries, ½ cup part-skim ricotta, 1 tsp honey
- DinnerRoast chicken with farro5 oz cooked chicken breast, ¾ cup cooked farro, 1½ cups green beans, 2 tsp olive oil
About 1,660 kcal107 g protein39 g fiber
Day 7Sunday
- BreakfastPeach smoothie with oats1 cup 2% milk, 1 scoop whey, 1 cup frozen peaches, ¼ cup oats
- LunchQuinoa bowl with roasted vegetables1 cup cooked quinoa, 1 cup roasted zucchini and peppers, ½ cup chickpeas, 1 tbsp tahini, lemon
- SnackBoiled eggs with grapes2 hard-boiled eggs, 1 cup grapes
- DinnerStuffed peppers with turkey2 pepper halves with 4 oz cooked ground turkey, ¾ cup cooked rice and ¾ cup marinara
About 1,650 kcal106 g protein28 g fiber
Shopping list
What to buy
Most days
ProteinChicken breast, turkey, salmon, tilapia, shrimp, eggs, cottage cheesechicken breastsalmoneggcottage cheese
Now and then
Frozen vegetables, canned chickpeas and bags of rice keep the week cheap and quick.
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 1,550 to 1,700 calories a day, with 105 to 130 g of protein and 23 to 43 g of fiber. Each day is built to land near 1,650. Scale a portion up or down if your body needs a different level.
How much weight can I lose in a week?
There is no fixed number. It depends on your body, the size of your gap and your week, and this plan makes no promise about it. A clinician or dietitian can help you set a target that is right for you.
Do I need to cut carbs to lose weight?
No. This week includes oats, rice, quinoa, farro, bread and tortillas, because fullness and the size of the gap matter more than cutting a food group. The grains are paired with protein and vegetables at every meal.
What if I am hungry between meals?
Eat a portion of protein and a vegetable: cottage cheese and cucumber, yogurt and berries, or a boiled egg and carrot sticks. Those add fullness for little. If hunger stays high all week, a clinician or dietitian can help you adjust the gap.
Can I follow this plan if I eat out?
Yes. Order grilled protein, a double portion of vegetables and a measured starch, and ask for dressings and sauces on the side. One meal out does not undo a week, and Alma can log it in about 10 seconds by photo or text.
How do I keep track without obsessing?
Pick two or three things to check each week: protein at every meal, a vegetable at every meal, and how often you cook. Log meals in Alma by photo, voice or text and let the Alma Score show the pattern.
How does Alma help with a weight loss meal plan?
Alma builds a plan around your goal and the foods you like, so the week looks like food you would actually choose. Log a meal in about 10 seconds, and every meal gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index.
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
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.