In order to lose weight, you need to create a calorie deficit. To lose a pound a week, you need to consume 500 fewer calories than you normally would per day. Use an app like MyFitnessPal to keep track of the number of calories you consume per day for a week. Average your daily caloric intake, then subtract 500 from that number. Use the list of meal suggestions below to create weekly meal plans. 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. Remember to factor in how many calories you’ll burn if you workout. 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 Bean Breakfast Burrito (~300 Calories) -2 large eggs, scrambled -1 large whole wheat tortilla -¼ cup canned black beans, rinsed 1 tbsp salsa 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 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 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 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 Apple Mustard Chicken (~300 calories) -1 tbsp whole-grain mustard -1/4 tbsp olive oil -1 tbsp unsweetened applesauce -1/2 tbsp apple-cider vinegar -1/4 tsp honey -2 tbsp chopped parsley -6 ounces boneless, skinless chicken breast Mini Flatbread Pizza (~200 calories) -1 tbsp pizza sauce -1 mini low-calorie pita bread -2 tbsp shredded mozzarella -3 grape tomatoes, halved -¼ small yellow bell pepper, thinly sliced -2 leaves of basil (optional garnish) 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 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)