Best Low Calories Diet Plan for Weight Loss

Eating fewer calories than your body requires is the simple answer to losing weight. You must plan a well balanced, nutritious diet which will give you all the daily requirements for health. General statistics show that the average man needs around 2500 to 3000 calories a day (depending on occupation), whereas a woman requires between 1700 and 2500.

Most women can successfully lose weight on a diet consisting of around 1200 to 1500 calories a day, but may notice no weight loss the week before a period because of fluid retention. Don’t worry, after menstruation, the weight loss will be greater.

The more gradual your weight loss, the more likely the pounds are to stay off. Never attempt to cut calories drastically to less than 1000 a day for any length of time. Vary your foods and meal plans to keep your appetite stimulated. Once you’ve established a gradual weight loss, give your body’s metabolism a quick boost by varying your routine.



You can lose your fat for ever with a healthy eating plan involving less fat, less sugar, less salt and more fiber. This low calories diet meal plan, not only helps you to maintain your figure, it will safeguard your health.

7 Days Best Low Calories Diet Plan for Weight Loss

Day 1

Day 1: Breakfast with 350 Calories

  1. 2 cup wheat or bran flakes with 150 ml Skimmed Milk
  2. Slice buttered whole meal toast

Day 1: Lunch with 422 Calories

  1. 225 g Slice Melon
  2. 1 pc Hot Pizza
  3. 1 Bowl Mixed Green Salad

Day 1: Dinner with 598 Calories

  1. Half Cup Grapes Juice
  2. 2 Stuffed Courgettes
  3. 1 Baked Apple Stuffed with teaspoon Honey, pinch ground cloves

Day 2

Day 2: Breakfast with 315 Calories

  1. 225 g Slice Melon
  2. 50 g Muesli with 150 ml Low Fat Yogurt

Day 2: Lunch with 621 Calories

  1. 100 g Chicken piece, Baked
  2. 150 g Jacket Potato (baked potato)
  3. 100 g Beans with one Apple and 1 Walnut Kernel

Day 2: Dinner with 427 Calories

  1. 1 Serving Bean Soup
  2. Slice whole meal bread
  3. 1 Medium Pear

Day 3

Day 3: Breakfast with 350 Calories

  1. 2 cup Shredded Wheat with 150 ml Skimmed Milk
  2. Slice peanut buttered whole meal toast

Day 3: Lunch with 435 Calories

  1. Cheese Salad (50 g Edam, cubed, 1 tomato, shredded lettuce, half green pepper, few slice cucumber)
  2. 1 Whole meal roll
  3. 1 tablespoon lemon dressing
  4. 100 g Grapes

Day 3: Dinner with 502 Calories

  1. Cottage pie (100 g lean beef or meat and soya, ½ Onion,
  2. 150 g mashed potato, 1 tablespoon tomato puree, pepper)
  3. 100 g peas, 1 banana crunch slice

Day 4

Day 4: Breakfast with 332 Calories

  1. Half grapefruit
  2. 75 g Kipper (oily fish) Fillet, grilled
  3. Slice buttered whole meal bread

Day 4: Lunch with 459 Calories

  1. 1 Serving Vegetable Soup
  2. Salad Sandwich made with 2 slices whole meal bread and mixed salad
  3. 1 Apple

Day 4: Dinner with 614 Calories

  1. 1 Serving Spinach Lasagne, baked for 20 minutes,
  2. takes with 2 tablespoons low fat natural yogurt
  3. 150 ml Grapes Juice

Day 5

Day 5: Breakfast with 353 Calories

  1. 50 g Muesli with 150 ml skimmed milk
  2. 1 Medium Banana

Day 5: Lunch with 444 Calories

  1. Tuna and Tomato Sandwich, with 2 slices whole meal bread,
  2. 90 g Tuna and 1 tomato
  3. 1 medium Apple

Day 5: Dinner with 633 Calories

  1. 1 serving Corn Pie
  2. 150 g baked potato with 1 tablespoon low fat natural yogurt
  3. 1 cup Green Salad
  4. 1 Pear

Day 6

Day 6: Breakfast with 324 Calories

  1. Porridge made with 40 g rolled oats, 150 ml liquid ( ½ skimmed milk, ½ water)
  2. and 2 teaspoons honey
  3. Juice of 2 large oranges

Day 6: Lunch with 448 Calories

  1. Brown rice salad (one cup boiled kidney beans, 1 tomato, 25 g brown rice, cooked,
  2. ½ onion, parsley, 2 tablespoon sprouting beans, 4 olives, lemon dressing)

Day 6: Dinner with 592 Calories

  1. 100 g Liver, grilled
  2. One cup Orange juice
  3. 100 g Mashed Potato
  4. 100 g Boiled Frozen Peas
  5. 1 medium Apple
  6. 100 g Grapes

Day 7

Day 7: Breakfast with 335 Calories

  1. 1 Large Apple and 100 g Grapes chopped into 150 ml low fat natural yogurt
  2. One slice whole meal butter toast

Day 7: Lunch with 425 Calories

  1. 1 serving vegetable soup
  2. 1 hard-boiled egg
  3. 2 crisp breads
  4. 1 banana crunch slice

Day 7: Dinner with 613 Calories

  1. 175 g Mackerel, grilled
  2. 1 tomato, grilled
  3. 175 g potatoes, boiled
  4. 100 g cabbages
  5. One cup grapes juice

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