Calorie Deficit Meals: 20 Filling Meals for Weight Loss

The best calorie deficit meals have three things in common: plenty of protein, lots of volume from vegetables or fruit, and measured fats. Here are 20 that work.

Breakfast (250–400 kcal)

1. Greek yogurt, berries and 2 tbsp granola: ~280 kcal, 20 g protein
2. 2 eggs + 2 whites with spinach, 1 slice toast: ~270 kcal, 23 g
3. Protein oats (oats + whey + berries): ~320 kcal, 30 g
4. Cottage cheese with pineapple and cinnamon: ~200 kcal, 14 g
5. Breakfast burrito with egg whites, beans and salsa: ~350 kcal, 28 g

Lunch (350–550 kcal)

1. Chicken burrito bowl with lettuce, beans and salsa: ~500 kcal, 42 g
2. Tuna and white bean salad with lemon: ~400 kcal, 38 g
3. Turkey and hummus wrap with veggies: ~420 kcal, 30 g
4. Lentil soup with a slice of bread: ~400 kcal, 22 g
5. Greek salad with grilled chicken: ~450 kcal, 40 g

Dinner (400–600 kcal)

1. Salmon, broccoli and ½ cup rice: ~480 kcal, 35 g
2. Turkey chili with beans: ~430 kcal, 38 g
3. Shrimp stir-fry with vegetables and rice: ~450 kcal, 32 g
4. Sheet-pan chicken fajitas with corn tortillas: ~500 kcal, 40 g
5. Lean beef burger in a whole-grain bun with salad: ~520 kcal, 35 g
6. Cod with roasted potatoes and green beans: ~450 kcal, 38 g
7. Tofu curry with light coconut milk and rice: ~480 kcal, 22 g

Snacks and dessert (100–250 kcal)

1. Protein pudding (yogurt + protein powder + cocoa): ~200 kcal, 30 g
2. Apple with a cheese stick: ~175 kcal, 7 g
3. 3 cups air-popped popcorn: ~95 kcal

Build your own

Swaps that save calories without shrinking meals

• Half pasta, half zucchini noodles
• Greek yogurt for sour cream or mayo
• Air fryer instead of deep frying
• Salsa or hot sauce instead of creamy sauces

Track it

Each of these meals is easy to photograph in Nutora. Related: calorie deficit, low-calorie dinner ideas, 1500-calorie meal plan.

Frequently asked questions

What should I eat in a calorie deficit?

Lean proteins, vegetables, fruit, whole grains, legumes and measured fats.

How do I make calorie deficit meals filling?

Prioritize protein and fiber, and add lots of vegetables for volume.

Can I eat out in a calorie deficit?

Yes. See our guide to tracking calories when eating out.

How many meals should I eat in a deficit?

Whatever fits your schedule; 3 meals plus 1 snack works well for many people.