The most popular calorie target for weight loss in women of average height and activity level. Enough food to feel satisfied, structured for steady fat loss.
Your 30-Day Meal Plan
🌅400 kcal
Breakfast
3-egg scramble with whole grain toast and avocado
☀️450 kcal
Lunch
Chicken and vegetable grain bowl with tahini dressing
🍎140 kcal
Snack
Greek yogurt with berries
🌙490 kcal
Dinner
Baked salmon with roasted vegetables and quinoa
Day Total1480 kcal
Why This Plan Works
- ✓Appropriate deficit for most women 5'3"–5'7" with light-to-moderate activity
- ✓Large enough to sustain energy for exercise and daily life without fatigue
- ✓Enough food for social flexibility — a 1500-cal day allows for a small treat or restaurant meal
- ✓Produces 0.5–1 lb/week of fat loss for most women
- ✓Establishes healthy eating habits that persist after reaching goal weight
Weekly Grocery List
Tips for Success
1.1500 calories is sustainable for most women — you should not feel constantly hungry on this plan
2.If you're very active (working out 5+ days/week), you may need 1600–1700 calories for the same deficit
3.Use your Saturday for a slightly more flexible meal (a restaurant meal or a treat) — it helps long-term adherence
4.Cook protein in large batches to make weekday meal assembly effortless