Weight loss meal plans

A calorie deficit is easier to stick to when meals are filling and already counted. Tell MealTote your daily calorie target and it plans meals and sizes each portion to fit.

These recipes are lighter but satisfying: plenty of protein and vegetables, with breakfasts under about 450 calories and lunches and dinners under about 600. Every recipe shows calories, protein, carbs, fat, fiber and sodium per serving.

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• Answer a few questions: who's eating, calories, optional macros, foods you love, allergies, time and budget.
• Get a 3, 5 or 7-day plan with portions sized for each person, and swap any meal in one tap.
• Shop from one grocery list split across Walmart, Aldi, Costco, Kroger and 30+ other chains, with a meal prep guide for the week.

Breakfast ideas

Baked Ham & Cheddar Egg Cups25 min · 410 kcal · 44 g proteinCreamy Cottage Cheese Scrambled Eggs with Canadian Bacon15 min · 390 kcal · 39 g proteinCrustless Ham, Broccoli & Cheddar Egg-White Quiche55 min · 370 kcal · 46 g proteinFluffy Blueberry Egg-White Protein Oatmeal15 min · 445 kcal · 42 g proteinHam & Swiss Cottage Cheese Egg Bites45 min · 370 kcal · 42 g proteinHoney Berry Yogurt Parfaits5 min · 345 kcal · 22 g proteinMake-Ahead Canadian Bacon & Egg-White English Muffin Sandwiches35 min · 410 kcal · 39 g proteinMaple-Sage Turkey Sausage Patties with Egg-White Scramble & Toast30 min · 430 kcal · 46 g proteinMocha Banana Protein Breakfast Shakes5 min · 405 kcal · 41 g proteinPhilly Cheesesteak Egg-White Omelets35 min · 440 kcal · 49 g proteinSmoked Salmon & Green Onion Scramble on Sourdough Toast15 min · 425 kcal · 41 g proteinSpinach, Feta & Pepper Egg Muffins30 min · 205 kcal · 16 g proteinStrawberry Cheesecake Protein Yogurt Bowls10 min · 365 kcal · 38 g proteinBreakfast Banana Splits with Vanilla Protein Cottage Cheese10 min · 415 kcal · 39 g proteinChicken Fajita Egg-White Scramble Bowls30 min · 445 kcal · 52 g proteinCrisp Protein Waffles with Strawberries & Vanilla Yogurt30 min · 425 kcal · 43 g proteinEgg-White Florentine Omelets with Feta & Toasted English Muffins25 min · 420 kcal · 40 g proteinEverything-Bagel Cottage Cheese Bowls with Smoked Salmon & Jammy Eggs15 min · 370 kcal · 38 g proteinMachaca con Huevo (Northern Mexican Shredded Beef & Egg Scramble)30 min · 440 kcal · 41 g proteinMake-Ahead Cinnamon Protein French Toast Bake60 min · 390 kcal · 39 g proteinSheet-Pan Berry Protein Pancakes35 min · 400 kcal · 40 g proteinSheet-Pan Chicken Sausage, Broccoli & Pepper Egg Bake40 min · 405 kcal · 43 g proteinSirloin Steak & Egg Breakfast Tacos with Salsa Verde30 min · 430 kcal · 44 g proteinToasted Spinach, Feta & Sun-Dried Tomato Egg-White Wraps25 min · 385 kcal · 37 g protein

Lunch ideas

Avgolemono (Greek Lemon Chicken & Rice Soup)45 min · 500 kcal · 40 g proteinBang Bang Shrimp Bowls with Crunchy Slaw30 min · 510 kcal · 57 g proteinBifanas (Portuguese Garlic-Wine Pork Sandwiches)30 min · 500 kcal · 39 g proteinChicken Lettuce Wraps with Shiitakes & Water Chestnuts25 min · 520 kcal · 39 g proteinChicken Tikka Rice Bowls with Cucumber Raita45 min · 545 kcal · 65 g proteinChicken Udon Noodle Soup with Bok Choy35 min · 510 kcal · 38 g proteinCoronation Chicken Sandwiches20 min · 555 kcal · 32 g proteinCreamy Pesto Chicken Pasta Salad with Cottage Cheese Dressing30 min · 545 kcal · 59 g proteinCrunchy Thai Peanut Chicken Salad20 min · 460 kcal · 33 g proteinCurry Chicken Salad Lettuce Cups with Apple & Cashews30 min · 510 kcal · 63 g proteinFattoush Salad with Sumac Chicken30 min · 540 kcal · 46 g proteinGarlic-Lime Pork Bánh Mì Rice Bowls with Quick Pickles45 min · 525 kcal · 55 g proteinGreek Salad with Grilled Chicken25 min · 560 kcal · 48 g proteinGreek Yogurt Chicken Salad Wraps15 min · 335 kcal · 27 g proteinHomemade Chicken Noodle Soup with Wide Egg Noodles50 min · 435 kcal · 38 g proteinHoppin' John with Collards & Smoky Turkey40 min · 580 kcal · 32 g proteinHot and Sour Soup with Tofu & Pork35 min · 505 kcal · 28 g proteinItalian Wedding Soup with Mini Turkey Meatballs50 min · 430 kcal · 29 g proteinJerusalem Mixed Grill (Spiced Chicken & Onions in Pita with Tahini)35 min · 590 kcal · 43 g proteinNigerian Catfish Pepper Soup with Boiled Plantain40 min · 505 kcal · 40 g proteinPancit Bihon with Chicken & Vegetables40 min · 540 kcal · 31 g proteinPeri-Peri Chicken Wraps with Garlic Yogurt30 min · 480 kcal · 44 g proteinPeruvian Ceviche with Sweet Potato & Corn45 min · 485 kcal · 49 g proteinSesame-Ginger Chicken Bowls with Edamame & Pineapple35 min · 565 kcal · 61 g protein

Dinner ideas

30-Minute Chicken Pho40 min · 455 kcal · 36 g proteinArroz Chaufa with Shrimp (Peruvian-Chinese Fried Rice)35 min · 545 kcal · 40 g proteinArroz con Pollo55 min · 495 kcal · 37 g proteinCajun Shrimp & Andouille Jambalaya50 min · 455 kcal · 29 g proteinChicken Sausage & Peppers Skillet with White Beans35 min · 570 kcal · 56 g proteinChicken Yakisoba20 min · 570 kcal · 32 g proteinDijon-Rosemary Pork Tenderloin with Mustard Yogurt Sauce45 min · 550 kcal · 67 g proteinDrunken Noodles (Pad Kee Mao)30 min · 570 kcal · 36 g proteinGambas al Ajillo (Sizzling Garlic Shrimp) with Crusty Bread20 min · 575 kcal · 55 g proteinGarlic Butter Steak Bites & Potatoes30 min · 575 kcal · 45 g proteinGyudon (Japanese Beef & Onion Rice Bowl)20 min · 595 kcal · 37 g proteinHarcsapaprikás (Hungarian Catfish Paprikash)40 min · 530 kcal · 32 g proteinHoney-Garlic Pork Tenderloin with Green Beans35 min · 515 kcal · 36 g proteinLemon-Herb Baked Cod with Feta Orzo & Green Beans35 min · 530 kcal · 61 g proteinOne-Pot Chicken Biryani60 min · 520 kcal · 33 g proteinPescado a la Veracruzana (Fish with Tomatoes, Olives & Capers)40 min · 590 kcal · 39 g proteinPork Souvlaki Pitas35 min · 580 kcal · 40 g proteinSinigang na Hipon (Sour Tamarind Shrimp Soup)35 min · 575 kcal · 45 g proteinWeeknight Turkey & Bean Chili40 min · 390 kcal · 27 g proteinWest African Jollof Rice with Chicken60 min · 575 kcal · 38 g proteinBBQ Chicken Stuffed Sweet Potatoes with Yogurt Slaw60 min · 535 kcal · 60 g proteinBuffalo Chicken Stuffed Peppers with Melted Mozzarella50 min · 580 kcal · 67 g proteinCheesy Chicken, Broccoli & Rice Casserole55 min · 520 kcal · 31 g proteinChermoula Fish Tagine with Potatoes, Peppers & Olives60 min · 575 kcal · 41 g protein

119 MealTote recipes fit this plan. Browse all recipes.

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