Category: Low Calorie Meal Plans

Low-calorie meal plans covering the 1,000-1,500 kcal range, built for weight loss with real-food macros rather than the diet-industry defaults of protein bars and shakes. Every plan is calorie- and macro-calculated per meal using the Nutritionix database, cross-referenced against USDA Dietary Reference Intakes, and built around recipes tested in our kitchen.

At this calorie range macro balance matters: our plans typically target 90-130g protein to preserve lean mass, 25-30g fiber for satiety, and enough healthy fat to keep the plan sustainable. Below 1,200 calories the plans are treated as short-term jump-start frameworks, not long-term eating patterns; above 1,200 they’re built for sustainable 3-6 month timelines.

Who this is for: adults with 15-40 pounds to lose, primarily women and smaller-framed men, working with a defined weight-loss goal. Who this is not for: pregnancy, breastfeeding, adolescence, competitive athletes in-season, active manual labor, or unsupervised type 1 diabetes. Medications for blood sugar and blood pressure may need adjustment at low intake – work with your own clinician. Condition-specific plans are written or reviewed by a Registered Dietitian and medically reviewed by Franco Cuevas, MD.