Weight-loss meal plan
The diets that work are the ones you don't quit. That means meals that fill you up, hit your protein, and taste like food you'd choose anyway — not three sad leaves and a rice cake. A good weight-loss week leans on high-satiety, protein-forward, vegetable-heavy meals in sensible portions, so a calorie deficit never feels like deprivation.
Below is a real seven-day plan built exactly that way, with an estimated calorie figure on each meal and a shopping list to match. Generate your own and it adapts to your diet, your dislikes, and your schedule.
No account, no card. Your first week is free.
AI can make mistakes. Not medical advice — check allergens yourself. Learn more
Generated by 7cal with a calorie-deficit, high-satiety emphasis, then reviewed. Calorie and protein figures are per-person estimates.
Every ingredient from the plan above, combined and grouped by aisle. In the app it’s scaled to your household and you check items off as you shop.
Two meals with the same calories can leave you completely differently. Protein and fibre are what keep hunger away, so a plate built around a real protein and plenty of vegetables carries you to the next meal — while an equivalent number of calories from refined carbs has you back in the cupboard an hour later.
That's why these plans prioritise satiety over simply cutting numbers. Get full on the right things and the deficit takes care of itself, without willpower doing all the work.
You shouldn't have to cook a different dinner from everyone else, or live on special products. The meals here are ordinary, good dinners in right-sized portions — which means you can plan for the whole household and simply serve yourself a sensible plate.
It isn't a calorie tracker. It builds a week weighted toward filling, protein-forward meals in moderate portions and shows an estimated calorie figure per meal as a guide, so the whole plan supports a deficit without you logging every bite.
The plans are built around satiety — protein and vegetables at every meal — precisely so you're not. Filling food in sensible portions is what makes a deficit sustainable.
Yes, and this is the part most plans get wrong. Add everyone at the table with their own calorie target and 7cal cooks one dinner, then tells each of you how much of it to serve. You get the deficit; nobody else has to eat like they’re on a diet.
Two different calorie targets
You eat 2,200 a day, your partner eats 1,500, and you both want the same dinner. See a real week where every meal is portioned for both of you — one dish, two plates.
Family meal planning
Plan a whole week of family meals in seconds. See a real 7-day plan for a family of four — kid-friendly dinners, shared ingredients, and one shopping list.
High-protein meal plan
See a real high-protein meal plan: seven days of protein-forward meals with per-meal protein estimates and a ready-made shopping list. Generate your own in seconds.
Vegetarian meal plan
A vegetarian meal plan where no meal feels like a side dish — real protein from beans, lentils, eggs, tofu and grains. See a full week and generate your own.
Tailored to how you actually eat. Review it, swap what doesn’t fit, and shop with one clear list.