Weekly weight loss meal plan — in 2 minutes
Enter your weight, height and favourite foods — get a personal 7-day menu with calories and a shopping list.
Weight loss requires a 10–25% deficit from your total daily energy expenditure (TDEE): that's 0.3–0.8 kg per week. The safe minimum is 1200 kcal/day for women and 1500 kcal/day for men. The builder below calculates your target using the Mifflin-St Jeor formula and creates a menu to match.
Reviewed by a DOZA specialist
Nutrition & weight management
Ready-made weekly menus
Sample plans for typical profiles — open any of them to browse meals by day, recipes and the shopping list. For a menu tailored to your weight, tastes and allergies, use the builder above.
How the meal plan builder works
01Your data
Sex, age, weight, height, activity — 4 short steps.
02Calculation
BMI, daily expenditure (TDEE) and a safe calorie target.
03Ready menu
7 days of meals matching your calories, tastes and allergies.
04Shopping list
All products for the week, grouped by category.
How many calories you need to lose weight
The base of any weight loss menu is a calorie deficit: you consume less than you burn. Example for a person burning 2000 kcal/day:
| Pace | Deficit | Kcal/day* | Weight loss rate |
|---|---|---|---|
| Gentle | −10% | 1800 kcal | ~0.3 kg/week |
| Standard | −20% | 1600 kcal | ~0.5 kg/week |
| Intensive | −25% | 1500 kcal | ~0.8 kg/week |
* Example for a TDEE of 2000 kcal. Your number depends on sex, age, weight, height and activity — the builder above calculates it automatically. Do not go below 1200 kcal (women) or 1500 kcal (men) without medical supervision.
Sample daily menu (~1600 kcal)
A typical day from a generated menu: 4 meals, plenty of protein, vegetables in every main meal.
| Meal | Dish | kcal | P/F/C, g |
|---|---|---|---|
| Breakfast | Oatmeal with milk, berries and nuts | 400 | 15/12/55 |
| Lunch | Grilled chicken fillet, buckwheat, salad with olive oil | 550 | 45/15/50 |
| Snack | Greek yogurt with an apple | 200 | 12/5/20 |
| Dinner | Baked fish with vegetables | 450 | 35/18/20 |
| Total | 1600 | P107/F50/C145 | |
This is an example. Your menu will match your calorie target, tastes and eating style — from balanced to keto.
Foods for weight loss: what to eat and what to limit
Weight loss doesn't require "forbidden lists" — the overall deficit is what matters. But these foods make it easier or harder:
✓ Diet foundation
- Protein: chicken, turkey, fish, eggs, cottage cheese
- Vegetables: broccoli, zucchini, cucumbers, tomatoes, greens
- Complex carbs: buckwheat, oatmeal, bulgur, quinoa
- Healthy fats: olive oil, avocado, nuts (portioned)
- Berries and fruits: berries, apples, citrus
- Fermented: kefir, sugar-free Greek yogurt
✕ Limit
- Sugar and sweet drinks — "liquid calories" without satiety
- Fast food and deep-fried dishes
- Alcohol — 7 kcal/g + removes appetite control
- White bread, pastries, sweets
- Sausages and processed meat
- Mayo-based sauces, trans fats
Honest about weight loss
The menu is 20% of success. The rest is holding the deficit
The hardest part of weight loss is not building a menu but following it for weeks when appetite returns. Modern GLP-1 medications reduce hunger, and DOZA specialist support helps you stay on track.
Honest about weight loss
The menu is 20% of success. The rest is holding the deficit
The hardest part of weight loss is not building a menu but following it for weeks when appetite returns. Modern GLP-1 medications reduce hunger, and DOZA specialist support helps you stay on track.
