Calorie deficit diet | 5 Meal Plans to Maintain a Calorie Deficit

Calorie deficit diet

/ 10:05 AM April 14, 2021

If you’re on the mission of losing pounds a week, you most probably understand the significance of planning and prepping your meals to follow a calorie deficit diet.

Well, starting your every day with a fridge full of healthy food will help you stay within your calorie range. And this way you will enjoy your period without worrying about anything. But with several options out there, picking and choosing the best meals to prep can be tricky.

Saving you the time, money, and effort to join a high-end academy of nutrition with expensive nutrition and dietetics, we have put together a 5 days meal plan for you, packed with fresh vegetables, high proteins, and whole grains. This meal plan won’t leave you feeling hungry while you`re burning more calories a day in and day out!

Here’s a calorie deficit plan for those willing to lose weight and achieve their health goals.

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5 days Meal Plan for Calorie Deficit Diet

5 days Meal Plan for Calorie Deficit Diet

Breakfast (250 Calories):

Day 1-5

  • Take a cup of oatmeal with strawberries and cream, salted caramel, fresh berries, or dried fruits and nuts.
  • Plus 1 cup of coffee each day.

Lunch (300 to 420 Calories)

Lunch (300 to 420 Calories)

Day 1 (300 calories):

  • Take a third of the salmon black bean salad over 2 cups green vegetables and have it with a quarter of a whole-wheat pita.

Day 2 (395 calories):

  • Take two hard-boiled eggs and put them into half a whole wheat pita with 2 cups salad greens and 2 tablespoons pesto.

Day 3 (400 calories):

  • ½ cup black beans, ½ cup shredded lettuce, ¼ cup low-fat cheddar cheese, ½ cup bell pepper, 1/4 avocado,
  • 2 Tbsp tomato salsa, 1 low carb wrap, 1 medium peach.

Day 4 (420 calories):

  • Slice the third hard-boiled egg and have it with 1 cup cooked farro tossed with 2 tablespoons pesto.

Day 5 (417 calories):

  • Stuff the third of the salmon black bean salad into half a whole wheat pita.

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Day 1 (60 calories):

  • 1 medium sliced peach

Day 2 (46 calories):

  • 1 cup cubed watermelon

Day 3 (16 calories):

  • 1 sliced cucumber

Day 4 (80 calories):

  • 1 string cheese

Day 5 (90 calories):

  • A bowl of blueberry smoothie

Dinner (380 to 590 calories)

Dinner (380 to 590 calories)

Day 1 (570 calories):

  • Turkey Meatballs over Farro: Simmer 7 meatballs in 1/2 cup marinara sauce and serve over 1 cup farro.

Day 2 (380 calories):

  • Pesto Chicken Salad over Greens: Toss 1 cup shredded chicken with 2 tablespoons pesto
  • Serve over 2 cups of salad greens.

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Day 3 (590 calories):

  • Turkey Meatball Pita: Pizza Spread marinara sauce about 1/4 cup onto a piece of whole-wheat pita bread
  • Add 7 crumbled meatballs on top, tear one slice of fresh mozzarella on top
  • Bake at 400°F until melty and toasted.

Day 4 (550 calories):

  • Chicken, Mozzarella, Pesto, and Pita Sandwich: Stuff 1 cup shredded chicken into half a whole-wheat pita
  • 1 tablespoon pesto and two slices of mozzarella.

Day 5 (385 calories):

  • Turkey Meatballs over Greens: Simmer 7 meatballs in 1/2 cup marinara sauce
  • serve over 2 cups salad greens.

Dessert (155 Calories)

Day 1-5

  • You’ll still get some calories to spare at the end of the day, so feel free to break off a 1-ounce square of dark chocolate for dessert!

How Do I Calculate My Calorie Deficit?

How Do I Calculate My Calorie Deficit?

You need to take fewer calories a day than your body burns if you want to lose weight. It sounds simple, but it’s not that easy. Ordinary people eat around 2500 to 3,500 calories a day!

How would you know if you’re eating fewer calories than your body burns? What should the goal size of when you create a calorie deficit be? What are your average calorie intakes? And how to ensure if you’re on the right track?

Let’s address all your concerns without any further ado!

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The Sweet Spot of Calorie Deficit

The simplest way to make sure you consume fewer calories than you burn is, undeniably, to eat 500 calories or more within a limit. If you have a banana for breakfast, a bowl of salad for lunch, a piece of grilled toast for dinner, you might be sure you’re maintaining a calorie deficit. However, the reality is that you will be feeling hungry and face a lack of energy.

The ideal calorie deficit diet is large enough to increase steady body fat loss, however not so large that you’re always starving and sluggish.

Preventing to loss of a large number of calories is even more vital for athletes. While many athletes can consume up to 3500 calories a day, a well-planned diet ensures that they are well-fueled for training and a high physical activity level based on their routines. So, the calorie deficit ‘sweet spot’ for athletes is around 300 to 500 calories per day.

The Math Calculation for Calorie Deficit Diet

Your primary goal is to decode the correct number of calories to consume per day to lose weight without being exhausted and hungry or without disturbing your training. For that, you should start counting and cutting the calories you burn each day and then subtract your goal deficit of 300 to 500 calories from that number.

There are essentially two main components to your total calories burned daily: calories burned during everyday tasks and calories burned at rest.

To start, add up the total number of hours you work out in a week, divide it by seven to yield the average number of hours you exercise daily. This can increase your metabolic rates in your body.

For example, if you work out seven hours per week or an hour per day on average. Multiply the total number by the average number of calories you burn after exercise and your body weight in pounds.

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In a Nutshell

Losing weight or keeping track of your caloric intake can be challenging because it’s pretty easy to gain more calories than your body requires.

However, this meal plan will help you stay within your calorie budget without leaving you hungry. And you won’t get fed up, either — you can mix and match recipes to create a variety of delicious lunches or dinners. No matter how you switch it up, you will stay below 1,500 calories.

Just focus on exercising regularly, eating highly nutritious calorie foods, and drinking at least 9 glasses of water each day.

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