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Here is your calorie deficit meal plan for the week of October 26: three meals a day, seven days, with a printable grocery list for every single recipe. Every recipe is built around protein so it keeps 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 and protein listed for each meal so you can see how the day adds up.
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 lentils 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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- The Evergreen 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
Monday
Breakfast: Healthy Breakfast Cookies
~41g protein / ~749 cal
Printable grocery list for Healthy Breakfast Cookies
Lunch: Elote Chicken Meatballs with Chili Lime Sauce
~49g protein / ~365 cal • 4 WW Points
Printable grocery list for Elote Chicken Meatballs with Chili Lime Sauce
Dinner: Air Fryer Chicken Croquettes
~41g protein / ~395 cal • 6 WW Points
Printable grocery list for Air Fryer Chicken Croquettes
Tuesday
Breakfast: High Protein Oatmeal Cream Pies
~28g protein / ~310 cal
Printable grocery list for High Protein Oatmeal Cream Pies
Lunch: Chicken Pot Pie Stuffed Sweet Potatoes
~62g protein / ~597 cal • 1 WW Points
Printable grocery list for Chicken Pot Pie Stuffed Sweet Potatoes
Dinner: Lightened Up Tater Tot Casserole
~48g protein / ~430 cal • 4 WW Points
Printable grocery list for Lightened Up Tater Tot Casserole
Wednesday
Breakfast: Cottage Cheese Breakfast Pizza Sheet Pan Bake
~23g protein / ~285 cal • 6 WW Points
Printable grocery list for Cottage Cheese Breakfast Pizza Sheet Pan Bake
Lunch: Same as yesterday – Chicken Pot Pie Stuffed Sweet Potatoes (~62g protein / ~597 cal)
Dinner: Slow Cooker Apple Cider Pulled Pork Sliders
~39g protein / ~443 cal • 12 WW Points
Printable grocery list for Slow Cooker Apple Cider Pulled Pork Sliders
RELATED: Healthy Recipes: 8-Week Meal Plan
Thursday
Breakfast: Maple Bacon Protein Breakfast Bowl
~40g protein / ~445 cal • 5 WW Points
Printable grocery list for Maple Bacon Protein Breakfast Bowl
Lunch: Healthier Bourbon Street Chicken
~55g protein / ~370 cal • 3 WW Points
Printable grocery list for Healthier Bourbon Street Chicken
Dinner: Sausage Lentil Soup
~29g protein / ~518 cal • 6 WW Points
Printable grocery list for Sausage Lentil Soup
Friday
Breakfast: Same as yesterday – Maple Bacon Protein Breakfast Bowl (~40g protein / ~445 cal)
Lunch: Creamy Herb Cheese Skillet Chicken
~75g protein / ~598 cal • 9 WW Points
Printable grocery list for Creamy Herb Cheese Skillet Chicken
Dinner: Instant Pot Latin Shrimp Bisque
~35g protein / ~263 cal • 3 WW Points
Printable grocery list for Instant Pot Latin Shrimp Bisque
Saturday
Breakfast: Pepperoni Pizza Frittata
~34g protein / ~349 cal • 2 WW Points
Printable grocery list for Pepperoni Pizza Frittata
Lunch: Same as yesterday – Creamy Herb Cheese Skillet Chicken (~75g protein / ~598 cal)
Dinner: Creamy Baked Chicken Tetrazzini
~30g protein / ~485 cal • 11 WW Points
Printable grocery list for Creamy Baked Chicken Tetrazzini
Sunday
Breakfast: Same as yesterday – Pepperoni Pizza Frittata (~34g protein / ~349 cal)
Lunch: Creamy Chili Mac Sloppy Joe Bake
~55g protein / ~398 cal • 7 WW Points
Printable grocery list for Creamy Chili Mac Sloppy Joe Bake
Dinner: Creamy Rotisserie Chicken Brulee Bake
~73g protein / ~590 cal
Printable grocery list for Creamy Rotisserie Chicken Brulee Bake
Nutrition at a Glance
| Day | Calories | Protein |
|---|---|---|
| Monday | ~1509 | ~131g |
| Tuesday | ~1337 | ~138g |
| Wednesday | ~1325 | ~124g |
| Thursday | ~1333 | ~124g |
| Friday | ~1306 | ~150g |
| Saturday | ~1432 | ~139g |
| Sunday | ~1337 | ~162g |
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.
- 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 and protein for every meal so you can follow along.
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?
See the Nutrition at a Glance table above for daily protein totals taken from each recipe card.
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, 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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