Meal plan · weight loss
Meal plan for weight loss
You lose weight by eating a little less than you burn, not by starving. The AI coach takes 500 kcal a day off what you burn (300 after 60), keeps protein high so you keep your muscle, and splits your food into meals you can stick to for weeks.
- A small, steady deficit. 500 kcal a day is about half a kilo a week, without big hunger or fatigue in training.
- Protein at every meal. 1.6–2.2 g per kilo a day: it fills you up and keeps your muscle while you lose weight.
- Lighter rest days. 10% fewer calories than on training days, mostly from carbohydrates.
Get your free program and plan How the AI coach meal plan works
Calculate your calories
The same rules as in the app. Nothing is saved: the calculation runs in the page.
Example training day
For a 75 kg man training 3 times a week. Weights are for cooked food; values are approximate.
Breakfast ~450 kcal
- 3-egg omelette with a handful of spinach
- 2 slices of wholegrain bread (60 g)
- 1 tomato
Lunch ~550 kcal
- 150 g grilled chicken breast
- 150 g boiled rice
- Large vegetable salad with a spoon of olive oil
Before training ~250 kcal
- 200 g Greek yogurt 2%
- 1 banana
Dinner ~500 kcal
- 200 g baked white fish fillet
- 300 g baked potatoes
- 200 g steamed vegetables
Total: about 1750 kcal, 140 g protein
What to choose
- Lean meat (chicken, turkey), fish, eggs
- Greek yogurt, cottage cheese, kefir
- Vegetables at every meal: they fill the plate with few calories
- Legumes: beans, lentils, chickpeas
- Whole grains, potatoes, rice, in weighed portions
- Whole fruit instead of juice
- Water, tea, coffee without sugar
Common mistakes
- Under 1,200 kcal a day: you lose muscle, feel tired and quit after two weeks.
- Skipping breakfast and eating a lot in the evening.
- Calories from drinks: juice, alcohol, coffee with syrup.
- Weighing yourself daily and panicking at swings: follow the weekly average.
The plan is a guideline and does not replace a doctor or dietitian. If you have diabetes, heart or kidney disease, are pregnant or breastfeeding, talk to your doctor first. For children and juniors, nutrition is set with the coach and the doctor, without weight-loss diets.
Frequently asked questions
How many calories should I eat to lose weight?
About 500 kcal less than you burn on a normal day (300 after 60). The calculator above gives you the number from your age, height, weight and workouts.
How much weight will I lose per week?
With a 500 kcal daily deficit, about 0.5 kg a week. In the first days it drops faster, mostly water; then the pace settles.
Do I have to give up bread or carbohydrates?
No. What matters is total calories and protein. Carbohydrates fuel your training; the plan puts more of them on training days and fewer on rest days.
Do I need supplements to lose weight?
No. Food comes first. Fat burners and “detoxes” do not replace a calorie deficit; we do not recommend them.
The full meal plan (training and rest days, two options for every meal, the shopping list) comes with the training program in the PlanSports subscription: 29 lei a month, first 7 days free.
Get your free program and plan
Meal plan by goal
Same calculation rules, different goal: see what changes in calories, protein and meals.