1450 Calorie Meal Plan For Weight Loss

Meal plans for weight loss don’t have to suck. This 1450-calorie meal plan includes French toast, salads, and even ice cream! 

I am Noah, a dietitian and weight loss coach. I created this meal plan for my significant other, who is the average height and weight of a mid-twenties female looking to lose about 30 pounds. 

This meal plan includes four meals: one pre-workout snack and a high-protein ice cream before bed. 

This is week two of our couple’s weight loss plan. You can follow along weekly for the next 12-20 weeks. 

If you tried this 1450-calorie meal plan for weight loss, I want to hear how it went. Leave me a comment below and let me know what you liked and what could be improved upon. 

Meal Plan Outline:

  • Meal One: Whey Protein Shake With Water
  • Meal Two: High Volume, High Protein, Low Calorie French Toast 
  • Meal Three: Mediterranean Chicken Salad With Rice 
  • Meal Four: Fish (Tilapia, Salmon.) with potatoes, broccoli, and asparagus. 
  • Before Bed: Chocolate Casein Protein Ice Cream
  • Pre-workout: Mandarin Oranges

How to Meal Prep: 

To prepare this meal plan, cook the High Volume, High Protein, Low-Calorie French and make the Mediterranean Chicken Salad With Rice. I also prepped the baked potatoes, which left me with only having to cook my proteins and vegetables each night.

Who Is This Meal Plan For?

This 1450-calorie meal plan was made for an average-height 25- 35-year-old female who started at about 165 to 175 pounds and aimed to lose about 30 pounds.

Seeing that this plan is high in protein, it is made for a female who is lifting weights 3-6 times per week in addition to working and living. 

Week One 1450 Calorie Meal Plan: 

Meal One: (120 Calories) 

  • Mix one scoop of whey protein powder with water. 

Meal Two: (414 Calories) 

Meal Three: (345 Calories) 

Meal Four: (310 Calories) 

  • One portion of fish (tilapia or salmon) with one serving (125 grams) of baked potatoes and one portion (75 g) of broccoli or asparagus. 

Before Bed: (168 Calories)

  • Mix one scoop (5 grams) of creatine monohydrate, 1 tbsp of chocolate pudding mix, and ½ scoop (16 grams) of casein protein with 3/4 cup of milk to make the Chocolate Casein Protein Ice Cream recipe. 

Pre-workout: (90 Calories)

  • Two Mandarin Oranges 30 minutes to an hour before your workout.


Nutrition: 1450 calories, 138 grams of protein, 140 grams of carbohydrate, 26 grams of fiber, 39 grams of fat, 9 grams of saturated fat, 2300 mg of sodium. 


Overall, this 1450-calorie meal plan was perfect. According to Sydni, it was tasty and filling. 

Compared to the week one meal plan, the portion sizes were bigger, and we felt satisfied. I would add that the prep work for this meal plan was more than the previous week. 

This meal plan and all of the other plans used are included in the 12 Weeks of Weight Loss Meal Plans For Females post. 

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.