Effective weight loss isn't about extreme restriction—it's about creating a moderate calorie deficit with foods that keep you satisfied. Our meal plans emphasize high protein, plenty of fiber, and nutrient-dense foods that support fat loss while maintaining muscle mass and energy levels.
This sample week comes from our Weight Loss plan. It uses the same whole-food recipe rules as our Healthy plan (no processed meats, packaged snacks, protein powders or sweeteners, with a vegetable or fruit at every main meal), picked to be protein-first and on the lighter side: eggs, tuna, shrimp, turkey, salmon and lean steak. In the app, the weight-loss part is your calorie target, set at about 500 calories below your TDEE with higher protein, and portions scale to match. Macros are shown for each recipe whose nutrition we’ve verified; we’re still verifying the breakfasts and snacks, so we don’t publish day totals yet.
Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.
We're still verifying nutrition for the recipes in this week, so daily totals aren't shown yet.
Share of calories from each macro.
Find your calorie and macro targets with the free TDEE calculator →
Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.
Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.
Moderate calorie reduction you can maintain without feeling miserable.
Protein keeps you full longer and helps preserve muscle during weight loss.
Large portions of low-calorie, nutrient-dense foods keep hunger at bay.
Smart nutrition helps maintain metabolic rate during weight loss.
Lose 1-2 pounds per week—a sustainable pace for lasting results.
Develop an intuitive sense of healthy portions you can use forever.
Every recipe from the sample week, plus more weight loss recipes from our library to swap in.
Browse the full recipe library
This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.