This is an example of what a week of eating in a moderate calorie deficit could look like. It is not a prescription, not a diet plan, and not medical advice. The calorie totals are estimates, accurate to roughly ±15-25%. Read the disclaimer in the next section before reading anything else. If you'd like a personalised version built from your kitchen and your goals, Dietrack's meal planner for weight loss does that — but the disclaimer below applies to that too.

What "sustainable" means here

By "sustainable" we mean a calorie deficit of no more than ~500 kcal/day from the eater's individual maintenance level, no eliminations of major food groups, no banned foods, and meals that an average home cook can make in a normal kitchen. This is the deficit range most evidence supports for general adult weight management, but the right number for you depends on your body, your activity, your medical context, and your goals.

The week below sits around 1,700-1,900 kcal/day at the ingredients listed. Whether that's a deficit, a maintenance level, or a surplus for you depends entirely on factors this article cannot know.

Disclaimer — read this first

This is not medical advice. Talk to a qualified professional (registered dietitian, physician) before changing your diet, especially if you:

  • Have a medical condition (including diabetes, thyroid disease, kidney or liver conditions, cardiovascular conditions)
  • Are pregnant, breastfeeding, or trying to conceive
  • Are managing or have a history of disordered eating
  • Are taking medications that interact with food, calorie intake, or body composition
  • Are under 18 or over 65
  • Are a competitive athlete with sport-specific nutritional needs

This article does not include before/after photos, weight-loss promises, or specific outcomes. Outcomes vary widely. Some people in a calorie deficit lose weight; some don't, for many legitimate reasons. We're showing you what a balanced week of eating might look like — not promising a result.

We make Dietrack, a meal planning app. The example below isn't a sales pitch for the app; it's a demonstration of the principles we believe in. The app personalises this; this article doesn't.

The week at a glance

A general structure. Substitutions follow each day in the next section.

| Day | Breakfast | Lunch | Dinner | Snack | |---|---|---|---|---| | Mon | Greek yogurt + berries + oats | Chicken & quinoa salad | Salmon + roasted veg + sweet potato | Apple + almonds | | Tue | Egg-white scramble + toast | Lentil soup + bread | Stir-fried tofu + rice + broccoli | Cottage cheese + cucumber | | Wed | Oats + protein powder + banana | Tuna & white bean salad | Lean turkey chili | Carrot sticks + hummus | | Thu | Greek yogurt parfait | Leftover turkey chili over rice | Cod + cauliflower mash + green beans | Mixed nuts (small handful) | | Fri | Veggie omelette + toast | Soba noodle bowl with chicken & edamame | Pasta with veggies + tinned mackerel | Greek yogurt + berries | | Sat | Pancakes (oat-protein) + berries | Big mixed salad with feta and chickpeas | Roast chicken + roasted vegetables | A piece of dark chocolate | | Sun | Frittata with leftover veg | Leftover roast chicken sandwich | Vegetable pasta bake | Apple + peanut butter |

Daily totals: ~1,750-1,900 kcal, ~120-140g protein, ~150-180g carbs, ~60-80g fat.

The numbers above are estimates of estimates. Don't make decisions on the third significant figure.

Day by day, with substitution notes

Monday

  • Breakfast (~380 kcal): 200g Greek yogurt + 100g mixed berries + 30g oats + 1 tsp honey.
    • Sub: skyr or cottage cheese for the yogurt. Frozen berries fine.
  • Lunch (~520 kcal): 150g grilled chicken + 100g cooked quinoa + greens + 1 tbsp olive oil + lemon.
    • Sub: turkey breast, tofu, or canned chickpeas instead of chicken. Rice instead of quinoa.
  • Dinner (~550 kcal): 130g salmon + 200g roasted vegetables (broccoli, peppers) + 150g sweet potato + 1 tsp olive oil.
    • Sub: trout, cod, or tofu instead of salmon. Regular potato is fine.
  • Snack (~200 kcal): 1 medium apple + 15g almonds.
    • Sub: any fruit + any nut.

Tuesday

  • Breakfast (~330 kcal): 4 egg whites + 1 whole egg + spinach + 1 slice toast + 1 tsp olive oil.
  • Lunch (~470 kcal): lentil soup with 200g cooked lentils + tomato + onion + 30g feta + 1 slice rye.
  • Dinner (~430 kcal): 150g extra-firm tofu + 200g mixed vegetables + 100g cooked rice + soy/sesame sauce.
  • Snack (~150 kcal): 200g cottage cheese + cucumber slices + black pepper.

Wednesday

  • Breakfast (~400 kcal): 50g oats + 1 scoop protein powder + 1 small banana + cinnamon.
  • Lunch (~440 kcal): tuna and white bean salad + parsley, red onion, lemon, olive oil + 1 piece bread.
  • Dinner (~500 kcal): lean turkey chili (150g lean ground turkey + half tin kidney beans + half tin tomatoes + spices) over a small portion of rice.
  • Snack (~120 kcal): carrot sticks + 2 tbsp hummus.

Thursday

  • Breakfast (~340 kcal): 200g Greek yogurt + 30g granola + 100g berries.
  • Lunch (~500 kcal): leftover turkey chili over 100g cooked rice + Greek yogurt dollop.
  • Dinner (~430 kcal): 150g cod + cauliflower mashed with 1 tsp butter + 200g green beans + 1 tsp olive oil + lemon.
  • Snack (~180 kcal): small handful (20g) mixed nuts.

Friday

  • Breakfast (~360 kcal): 3-egg veggie omelette + 1 slice toast + 1 tsp butter.
  • Lunch (~480 kcal): soba noodle bowl with 100g chicken + 80g edamame + soy/sesame dressing.
  • Dinner (~500 kcal): pasta (80g dry) with seasonal vegetables + 1 tin mackerel + olive oil + chili flakes.
  • Snack (~150 kcal): 150g Greek yogurt + 50g berries + drizzle of honey.

Saturday

  • Breakfast (~430 kcal): oat-and-protein pancakes (40g oats + 2 eggs + 1 scoop protein, blended and cooked) + 100g berries + a little maple syrup.
  • Lunch (~470 kcal): big mixed salad with 30g feta + 1/2 tin chickpeas + olives + olive oil + lemon.
  • Dinner (~600 kcal): roast chicken portion (~150g) + roasted vegetables + small portion potato. (Higher dinner because Saturday's a meal you might enjoy more — the deficit averages out across the week.)
  • Snack (~150 kcal): small piece of dark chocolate (20g) + a coffee.

Sunday

  • Breakfast (~370 kcal): frittata (3 eggs + leftover veg + 30g cheese) + 1 slice bread.
  • Lunch (~450 kcal): sandwich with leftover roast chicken + greens + light mayo + tomato.
  • Dinner (~500 kcal): vegetable pasta bake (small portion, with extra vegetables for volume).
  • Snack (~170 kcal): apple + 1 tbsp peanut butter.

The shopping list this plan generates

Approximate, depends on what you have:

Proteins: 600g chicken breast, 150g salmon, 150g cod, 150g lean ground turkey, 150g extra-firm tofu, 1 dozen eggs, 1 tin tuna, 1 tin mackerel, ~500g Greek yogurt, ~400g cottage cheese, 30g feta.

Carbs: rice, oats, quinoa, pasta, bread (sourdough or rye), small tortillas, 1 sweet potato, 1 regular potato, 1 banana.

Vegetables: broccoli, green beans, peppers, spinach, cauliflower, carrots, mixed greens, cucumber, tomatoes, lemon, garlic, onion (red and yellow).

Fruit: mixed berries, apples (a few).

Pantry: lentils (red and/or green), white beans, kidney beans, chickpeas, tinned tomatoes, olive oil, soy sauce, hummus, almonds, mixed nuts, dark chocolate (small bar), peanut butter, honey or maple syrup, dried oregano/cumin/chili, granola.

A real shopping run will cut about 30% of this because you'll already have things. For the app version that subtracts what you have, see the meal planner for weight loss.

How to adjust if you're hungrier (or less hungry) than expected

If you're hungry:

  • Add 100-200g of extra vegetables to lunch and dinner (negligible calories, lots of volume).
  • Add a fruit + protein snack (apple + Greek yogurt) for ~150-200 kcal.
  • Increase the protein anchor at one meal by 30g — usually fixes hunger more than carbs do.
  • Drink more water with meals.

If you're not hungry:

  • Don't force food. Skipped snacks are fine.
  • But eat the protein meals — protein hunger isn't always intuitive.
  • If you're consistently not hungry for several days, the calorie target might be too high; talk to a dietitian.

The real signal isn't hitting an exact number; it's how you feel — energy, sleep, training, mood. The number is a planning aid, not a verdict.

What to do on day 8

The plan above isn't meant to be repeated identically. Day 8:

  • If it worked for you (felt sustainable, you ate enough, you were satisfied): rotate the proteins and vegetables, keep the structure. Eat for another week. Re-assess in 2 weeks.
  • If it was hard to sustain: the deficit might be too aggressive. Add 200-300 kcal/day and try again. Slow weight changes are typically more durable than fast ones.
  • If life happened (event, travel, busy week): pause. The plan isn't a contract. Resume when life resumes.

FAQ

How much weight should I expect to lose?

This article doesn't promise a number, because the honest answer depends on factors we can't know about you. In general, a moderate sustained deficit might result in a small weekly weight change for many people, but individual outcomes vary widely. Talk to a dietitian for individualized guidance.

Is this enough protein?

The example sits at ~120-140g/day, which is in the range general guidelines suggest for adults trying to preserve lean mass during a deficit. Your needs may differ — body size, activity level, age, and other factors matter.

What about supplements?

The plan includes optional whey/pea protein powder as a real-food integration, not as a meal replacement. Other supplements (vitamins, fish oil, etc.) may or may not be needed depending on your diet and health context. Talk to a healthcare provider.

Why are some calorie counts so specific?

They look specific (e.g. "470 kcal") but the underlying error is ±15-25%. The numbers are useful as planning tools, not as exact verdicts. See how accurate are calorie trackers for the longer version.

Can I do this if I'm vegetarian / vegan?

Yes — substitute the animal proteins for tofu, tempeh, legumes, and (if vegetarian) eggs and dairy. Adjust the protein quantities upward to compensate for slightly lower per-portion protein density.