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Here is your calorie deficit meal plan for the week of November 2: three meals a day, seven days, with a printable grocery list for every single recipe. Most recipes are built around protein so they keep you full, which makes this a GLP-1 friendly plan as well.
New here? Start with the evergreen 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly), and see the full 8-week meal plan if you want to plan further ahead.
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7-Day Calorie Deficit Meal Plan (Breakfast, Lunch & Dinner)
Seven days of breakfast, lunch and dinner, with calories, protein and WW Points listed wherever the recipe card provides them.
High Protein Weekly Meal Plan That Actually Keeps You Full
Protein is the anchor of every meal below. Cottage cheese, eggs, turkey, chicken, shrimp and cod show up throughout the week so you are not hungry an hour later.
GLP-1 Friendly Meal Plan for the Week
Smaller, protein-forward meals tend to sit well when your appetite is lower. Check with your healthcare provider about what is right for you.
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Monday
Breakfast: Instant Pot Cheesy Broccoli Egg Souffle
Printable grocery list for Instant Pot Cheesy Broccoli Egg Souffle
Lunch: Creamy Chicken Pot Pie Soup with Rotisserie Chicken
Printable grocery list for Creamy Chicken Pot Pie Soup with Rotisserie Chicken
Dinner: Crispy Chicken and Roasted Sweet Potato Bowl
~59g protein / ~566 cal • 5 WW Points
Printable grocery list for Crispy Chicken and Roasted Sweet Potato Bowl
Tuesday
Breakfast: Oatmeal Chocolate Chip Banana Muffins
Printable grocery list for Oatmeal Chocolate Chip Banana Muffins
Lunch: Cottage Cheese Crunch Bowl
~9g protein / ~240 cal • 2 WW Points
Printable grocery list for Cottage Cheese Crunch Bowl
Dinner: Crockpot Greek Chicken
~55g protein / ~418 cal • 0 WW Points
Printable grocery list for Crockpot Greek Chicken
Wednesday
Breakfast: Turkey Sausage Gravy and Biscuits
~13.6g protein / ~294 cal
Printable grocery list for Turkey Sausage Gravy and Biscuits
Lunch: Same as yesterday – Cottage Cheese Crunch Bowl (~9g protein / ~240 cal • 2 WW Points)
Dinner: Easy Crockpot Chicken Piccata
~52g protein / ~360 cal
Printable grocery list for Easy Crockpot Chicken Piccata
RELATED: Healthy Recipes: 8-Week Meal Plan
Thursday
Breakfast: Creamy Apple Pie Bars
~11.5g protein / ~285 cal • 6 WW Points
Printable grocery list for Creamy Apple Pie Bars
Lunch: Fluffy Ground Turkey Souffle Squares
Printable grocery list for Fluffy Ground Turkey Souffle Squares
Dinner: Chicken Francese
~31g protein / ~343 cal • 6 WW Points
Printable grocery list for Chicken Francese
Friday
Breakfast: Same as yesterday – Creamy Apple Pie Bars (~11.5g protein / ~285 cal • 6 WW Points)
Lunch: Creamy Chicken Wild Rice Soup
Printable grocery list for Creamy Chicken Wild Rice Soup
Dinner: Instant Pot Jambalaya
Printable grocery list for Instant Pot Jambalaya
Saturday
Breakfast: Easy Healthy Everyday French Toast
8 WW Points
Printable grocery list for Easy Healthy Everyday French Toast
Lunch: Same as yesterday – Creamy Chicken Wild Rice Soup
Dinner: Sauteed Sesame Shrimp and Vegetables
Printable grocery list for Sauteed Sesame Shrimp and Vegetables
Sunday
Breakfast: Same as yesterday – Easy Healthy Everyday French Toast (8 WW Points)
Lunch: Chicken Enchilada Soup
2 WW Points
Printable grocery list for Chicken Enchilada Soup
Dinner: Slow Cooker Yucatan Fish Tacos
3 WW Points
Printable grocery list for Slow Cooker Yucatan Fish Tacos
Nutrition at a Glance
These numbers come straight from each recipe card. Where a card does not list a value, the table says so instead of guessing.
| Meal | Recipe | Calories | Protein | WW Points |
|---|---|---|---|---|
| Mon breakfast | Instant Pot Cheesy Broccoli Egg Souffle | Not listed | Not listed | Not listed |
| Mon lunch | Creamy Chicken Pot Pie Soup with Rotisserie Chicken | Not listed | Not listed | Not listed |
| Mon dinner | Crispy Chicken and Roasted Sweet Potato Bowl | ~566 | ~59g | 5 |
| Tue breakfast | Oatmeal Chocolate Chip Banana Muffins | Not listed | Not listed | Not listed |
| Tue/Wed lunch | Cottage Cheese Crunch Bowl | ~240 | ~9g | 2 |
| Tue dinner | Crockpot Greek Chicken | ~418 | ~55g | 0 |
| Wed breakfast | Turkey Sausage Gravy and Biscuits | ~294 | ~13.6g | Not listed |
| Wed dinner | Easy Crockpot Chicken Piccata | ~360 | ~52g | Not listed |
| Thu/Fri breakfast | Creamy Apple Pie Bars | ~285 | ~11.5g | 6 |
| Thu lunch | Fluffy Ground Turkey Souffle Squares | Not listed | Not listed | Not listed |
| Thu dinner | Chicken Francese | ~343 | ~31g | 6 |
| Fri/Sat lunch | Creamy Chicken Wild Rice Soup | Not listed | Not listed | Not listed |
| Fri dinner | Instant Pot Jambalaya | Not listed | Not listed | Not listed |
| Sat/Sun breakfast | Easy Healthy Everyday French Toast | Not listed | Not listed | 8 |
| Sat dinner | Sauteed Sesame Shrimp and Vegetables | Not listed | Not listed | Not listed |
| Sun lunch | Chicken Enchilada Soup | Not listed | Not listed | 2 |
| Sun dinner | Slow Cooker Yucatan Fish Tacos | Not listed | Not listed | 3 |
Calorie needs vary from person to person. Check with your healthcare provider to find the right target for you.
Tips for Making This Week Easy
- Shop once using the grocery lists, then prep proteins on Sunday.
- Cook the Tuesday lunch once and eat it twice on Wednesday.
- Make the Friday soup once and eat it again on Saturday.
- Portion leftovers into containers right away.
- Add a protein snack from the list above if you are still hungry.
Frequently Asked Questions
What is a calorie deficit meal plan?
A calorie deficit meal plan has you eating fewer calories than your body uses. This plan lists calories, protein and WW Points wherever the recipe card provides them.
Is this meal plan GLP-1 friendly?
It is built around protein-forward meals that tend to suit a smaller appetite. Talk with your healthcare provider about your own needs.
Are grocery lists included?
Yes. Every recipe in the plan links to its own printable grocery list.
How much protein is in each day?
It varies by recipe. Several dinners list 50g or more per serving, while some breakfasts and lunches list less. Daily totals are not calculated because not every recipe card lists protein, so the Nutrition at a Glance table shows only what each card states.
Can I swap a recipe?
Yes. Swap any meal for another recipe with a similar calorie and protein count.
How do I meal prep this plan?
Cook proteins and soups on Sunday, portion them out, and reheat through the week.
Do I need to count calories myself?
Not for this plan. The calories and protein shown come from each recipe card where they are listed, but serving sizes in your kitchen may differ.
Ready for the Week?
Print your grocery lists, pick your prep day, and see you next Sunday for the next plan. More ideas are in the 8-week meal plan.
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