In order to lose weight, you need to create a calorie deficit. A pound contains 3,500 calories, so, in order to lose a pound a week, you need to consume 500 fewer calories than you normally would per day. Once you have this number, you can use the list of meal suggestions below to create weekly meal plans. Stick with your goal and you’ll lose 16 pounds or more over the course of 4 months. All of the meals listed below total 500 calories or fewer. To make a meal plan, select a breakfast, lunch, dinner and snack combination with a calorie total that’s less than or equal to the number of calories you need to eat to create a daily calorie deficit. Breakfasts Pesto and Parmesan Eggs (~300 calories) -2 large eggs, cooked sunny side up in ½ tbsp butter -1 sliced pickled cherry pepper -1 tbsp grated parmesan -1 tablespoon pesto Egg and Cheese Stuffed Baked Potato (~300 Calories) -1 egg scrambled in 1 tsp butter -1 small baked potato -1 tbsp shredded cheddar -1 tbsp chopped scallions Quinoa Bowl (~450 calories) -½ cup quinoa cooked in 1 cup skim milk -⅓ cup lowfat Greek yogurt -⅓ cup shelled pistachios -½ cup sliced strawberries Peanut Butter and Banana Toast (~300 Calories) -1 slice whole grain toast -1 tablespoon peanut butter -1 small banana, sliced -2 tablespoons chia seeds Berry & Yogurt Sundae (~300 calories) -⅓ cup fresh raspberries, crushed -1 tbsp maple syrup -1 cup 2% Greek yogurt -¼ cup blueberries -1 tbsp chopped almonds Protein Parfait (~500 calories) -1 cup 2% Greek yogurt -¼ cup walnuts -¼ cup whole grain cereal -1 cup berries Pistachio & Pomegranate Oatmeal Bowl (~300 calories) -1 cup cooked oatmeal -2 tbsp 2% Greek yogurt -1 tbsp roasted pistachios -2 tsp honey -2 tbsp pomegranate seeds Lunches Veggie and Hummus Sandwich (~400 calories) -2 slices whole-grain bread -3 tbsp hummus ¼ avocado, mashed -¼ medium red bell pepper, sliced -¼ cup sliced cucumber -¼ cup shredded carrot Tropical Salad (~300 calories) -2 cups Bibb lettuce -⅓ cucumber, diced -¼ cup fresh pineapple chunks -¼ cup fresh blueberries -¼ avocado, diced -1 tbsp chopped almonds (For the dressing) -1 tbsp olive oil -1 tbsp fresh lemon juice ½ tbsp maple syrup -¼ tsp chia seeds Healthy Cobb Salad (~300 calories) (¼ recipe is 1 serving) -2 cups romaine lettuce, chopped -½ cup cubed turkey -½ cup halved cherry tomatoes -1 avocado, diced -4 hard boiled eggs, chopped -¼ cup shredded cheddar cheese Chicken Avocado BLT Wrap (~400 calories) -1 100 calorie cup guacamole -1 8” whole wheat tortilla -⅔ cup baby spinach leaves -2 oz cooked chicken breast, shredded -4 cherry tomatoes, halved -1 slice lower sodium bacon Salmon Stuffed Avocado (~400 calories) -⅓ cup canned salmon -1 tbsp pesto -1 tbsp nonfat Greek yogurt -2 tbsp minced shallot -½ avocado Pita Pizza (~400 calories) -1 whole wheat pita bread -2 ½ tsp extra virgin olive oil -1 small tomato, cored and sliced -1 oz pearl mozzarella balls, sliced -1 tbsp chopped fresh basil -½ tbsp balsamic vinegar Greek Yogurt Chicken Salad (~400 calories) (1/4 recipe is 1 serving) -3 cups shredded chicken -1 avocado, mashed -2 tbsp Greek yogurt -1 tbsp lime juice -1 tbsp red onion, finely diced -¾ tsp pepper -¼ tsp salt -½ tsp garlic -1 tbsp cilantro, chopped Dinners Cauliflower Fried Rice (~300 calories) (¼ recipe is 1 serving) -2 heads cauliflower -2 tbsp ginger garlic puree -½ cup vegetable broth -1 cup frozen vegetable mix -¼ cup green onions, diced -¼ cup cilantro -2 tbsp lite soy sauce Healthy Chicken Soup (~300 calories) (¼ recipe is 1 serving) -4 cups low-sodium chicken stock -3 carrots, slices -1 cup chopped onion -1 tablespoon fresh thyme leaves -2 cloves garlic, minced -3 (3-4 oz) chicken breast fillets, cut into small bite size pieces -½ teaspoon kosher or sea salt -¼ teaspoon black pepper -1 cup frozen or fresh corn kernels -1 cup frozen peas -½ cup uncooked long grain brown rice Sun Dried Tomato Chicken (~500 calories) (¼ recipe is 1 serving) -3 tbsp olive oil -16 oz chicken breast -1 large yellow onion, diced -4 garlic cloves, minced -1 tsp thyme leaves -1 tbsp flour -1 cup vegetable broth -⅓ cup sun dried tomatoes in oil Hominy Chili With Beans (~300 calories) (¼ recipe is 1 serving) -2 tsp vegetable oil -2 tbsp minced garlic -4 tsp chili powder -1 tsp cumin -1 (15.5 oz) can white hominy, drained -1 (15 oz) can red beans, drained -1 (14.5 oz) can diced tomatoes -1 (14.5 oz) can stewed tomatoes Shrimp and Rice Bowl (~500 calories) (¼ recipe is 1 serving) -1 tablespoon oil -4 large eggs, whisked -1 red bell pepper, diced -1/2 cup shelled Edamame -1 garlic clove, minced -1/2 pound shrimp, peeled and deveined -1/2 teaspoon kosher salt -4 cups cooked brown rice -2 tablespoons low sodium soy sauce -1 tablespoon sesame seeds -1 tablespoon diced scallions Burrata Salad with Stone Fruit (~400) (¼ recipe is 1 serving) -¼ cup extra-virgin olive oil -2 tablespoons red-wine vinegar -1 tablespoon fresh lemon juice -¼ cup almonds, chopped and toasted -1 tablespoon chopped oregano -1 bunch asparagus -3 cups sugar snap peas -2 plums, sliced -3 cups cherries, halved and pitted -½ cup fresh mint leaves -2 8.8-ounce balls of burrata Greek Lentil Salad (~300) (¼ recipe is 1 serving) -½ cup French lentils, cooked -½ cup quinoa, cooked -1 pint grape tomatoes -2 small zucchini, cubed -½ cup red onion, finely chopped -⅓ cup kalamata olives -4 tbsp chopped oregano -2 tbsp fresh lemon juice -6 tbsp extra virgin olive oil Snacks -1/2 cup cottage cheese with mandarin orange slices (~200 calories) -1 tbsp of peanut butter with ½ apple (~150 calories) -10 baked tortilla chips with ½ cup pico de gallo salsa (~100 calories) -½ whole wheat pita with ¼ cup hummus (~200 calories) -¼ cup raw almonds, cashews or pistachios (~150 calories) -½ cup frozen yogurt (~150 calories) -2 hard boiled eggs (~150 calories)