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.
Fresh menus from users
The latest weekly menus created by visitors in the builder. Open any of them — with recipes and a shopping list.
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.
Weight-Loss Menu Principles: 7 Rules
Every menu that actually works is built on these principles — the builder above applies them automatically.
110–25% deficit from TDEE
300–600 kcal below your daily energy expenditure = 0.5–1 kg per week. A bigger deficit slows metabolism and triggers binges.
2Protein 1.6–2.2 g per kg of body weight
Protein preserves muscle while losing weight and keeps you full the longest: chicken, fish, eggs, cottage cheese, legumes in every main meal.
3Fiber 25–30 g per day
Vegetables with every meal plus whole grains: fiber slows carb absorption and extends satiety.
43–4 scheduled meals
A stable eating rhythm removes chaotic snacking that silently adds 200–400 kcal a day.
5Water 30 ml per kg of body weight
Thirst often masquerades as hunger. A glass of water 20 minutes before a meal cuts intake by 10–15%.
6The 80/20 rule
80% whole foods, 20% favourites without guilt. Strict bans are the number-one cause of binges.
7Weekly plan + shopping list
A ready 7-day menu and list-based shopping remove impulsive "what do I eat" decisions — that's where the deficit is usually lost.
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.
Ready-Made 7-Day Weight-Loss Menu (~1,500 kcal)
A balanced 7-day example at ~1,450–1,550 kcal: protein in every meal, vegetables, no strict bans. For your personal calorie target use the builder above.
| Day | Breakfast | Lunch | Snack | Dinner | Total |
|---|---|---|---|---|---|
| Mon | Oatmeal with berries and walnuts (380) | Buckwheat with chicken fillet, salad with oil (460) | Greek yogurt 2% + apple (180) | Baked hake with broccoli (400) | 1,520 |
| Tue | 2-egg omelette with vegetables, whole-grain toast (400) | Lentil soup + slice of rye bread (420) | Cottage cheese 5% with pear (200) | Turkey stewed with zucchini (450) | 1,470 |
| Wed | Baked syrniki with 10% sour cream (420) | Brown rice with tuna and vegetables (470) | Handful of almonds 25 g (160) | Steamed chicken cutlets + salad (420) | 1,470 |
| Thu | Oatmeal with banana and peanut butter (430) | Beef borshch without frying (430) | Kefir 1% + whole-grain crispbread (170) | Baked skinless chicken drumstick + grilled vegetables (450) | 1,480 |
| Fri | Avocado toast with poached egg (410) | Whole-grain pasta with turkey (480) | Sugar-free yogurt + kiwi (170) | Squid salad with egg and vegetables (390) | 1,450 |
| Sat | Buckwheat pancakes with cottage cheese (430) | Chicken pilaf on brown rice (480) | Carrot sticks + hummus (180) | Baked salmon with spinach (430) | 1,520 |
| Sun | Granola with yogurt and berries (400) | Pumpkin cream soup + grilled chicken (450) | Nuts and dried fruit 30 g (170) | Omelette with vegetables and feta (400) | 1,420 |
Calories are approximate (±10%) and depend on portions. 1,500 kcal suits a woman with a TDEE of ~1,900 kcal; your target may differ — calculate it with the deficit calculator or the builder above.
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
Common Weight-Loss Menu Mistakes
6 reasons why a "correct" menu doesn't deliver results.
Why can't you lose weight for good?
About 80% of people regain weight after a diet — and it is not a lack of willpower but physiology. In a calorie deficit the body raises the hunger hormone ghrelin and lowers the satiety hormone leptin: appetite grows exactly when you are losing weight. That is why lasting results come not from a stricter diet but from appetite correction — modern GLP-1 medications (notably Mounjaro (tirzepatide)) target this very hormonal mechanism and are used together with a balanced menu under specialist supervision.
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.
