Losing weight during the 75 Medium Challenge requires a sustainable calorie deficit combined with consistent exercise. According to the National Institute of Diabetes and Digestive and Kidney Diseases, creating a moderate calorie deficit of 500-750 calories per day leads to safe, sustainable weight loss of 1-1.5 pounds per week.
This meal plan is designed to fit within the 75 Medium's 90% adherence rule while helping you lose weight steadily. You'll learn how to calculate your calorie needs, structure your meals, and stay on track without feeling deprived.
Understanding Calorie Deficit for Weight Loss
Weight loss happens when you consume fewer calories than your body burns. The Mayo Clinic recommends calculating your Total Daily Energy Expenditure (TDEE) and subtracting 500-750 calories for sustainable loss.
?? Quick Calorie Calculator
- Sedentary: Body weight (lbs) — 12-13 = maintenance calories
- Moderately active: Body weight (lbs) — 14-15 = maintenance calories
- Very active: Body weight (lbs) — 16-17 = maintenance calories
- Weight loss target: Maintenance - 500 = daily goal
Example Calculation
For a 180-pound person with moderate activity:
- Maintenance: 180 — 14.5 = ~2,600 calories
- Weight loss target: 2,600 - 500 = ~2,100 calories/day
- Expected loss: ~1 pound per week
Optimal Macro Ratios for Fat Loss
Not all calories are equal. The right macro balance helps you lose fat while preserving muscle:
| Macro | % of Calories | Purpose |
|---|---|---|
| Protein | 30-35% | Preserve muscle, increase satiety |
| Carbs | 35-40% | Energy for workouts, brain function |
| Fats | 25-30% | Hormones, nutrient absorption |
For a 1,800 Calorie Day:
- Protein: 135-157g (540-630 calories)
- Carbs: 157-180g (630-720 calories)
- Fats: 50-60g (450-540 calories)
Complete 7-Day Weight Loss Meal Plan
This plan averages 1,600-1,800 calories daily, suitable for most people seeking weight loss. Adjust portions based on your personal calorie target.
Day 1: Monday
- Breakfast: Greek yogurt parfait with berries and a sprinkle of granola (350 cal)
- Lunch: Grilled chicken salad with mixed greens, cucumber, tomatoes, and olive oil dressing (450 cal)
- Snack: Apple with 2 tbsp almond butter (250 cal)
- Dinner: Baked salmon with roasted broccoli and quinoa (500 cal)
- Total: ~1,550 calories
Day 2: Tuesday
- Breakfast: Veggie omelet (3 eggs) with spinach, peppers, and feta (380 cal)
- Lunch: Turkey and avocado wrap in whole wheat tortilla with side salad (480 cal)
- Snack: Cottage cheese with cucumber slices (180 cal)
- Dinner: Lean beef stir-fry with mixed vegetables and brown rice (520 cal)
- Total: ~1,560 calories
Day 3: Wednesday
- Breakfast: Overnight oats with chia seeds, banana, and honey (400 cal)
- Lunch: Tuna salad stuffed in bell pepper with whole grain crackers (420 cal)
- Snack: Handful of mixed nuts (200 cal)
- Dinner: Grilled chicken breast with sweet potato and green beans (480 cal)
- Total: ~1,500 calories
Day 4: Thursday
- Breakfast: Protein smoothie with spinach, banana, protein powder, almond milk (350 cal)
- Lunch: Quinoa bowl with black beans, corn, salsa, and grilled chicken (500 cal)
- Snack: Hard-boiled eggs (2) with cherry tomatoes (180 cal)
- Dinner: Baked cod with asparagus and wild rice (450 cal)
- Total: ~1,480 calories
Day 5: Friday
- Breakfast: Whole grain toast with avocado and poached eggs (420 cal)
- Lunch: Mediterranean chicken wrap with hummus and vegetables (480 cal)
- Snack: Greek yogurt with a drizzle of honey (150 cal)
- Dinner: Shrimp and vegetable skewers with couscous (480 cal)
- Total: ~1,530 calories
Day 6: Saturday
- Breakfast: Egg white scramble with vegetables and turkey sausage (320 cal)
- Lunch: Asian chicken salad with sesame ginger dressing (450 cal)
- Snack: Protein bar (200 cal)
- Dinner: Grilled pork tenderloin with roasted vegetables and quinoa (520 cal)
- Total: ~1,490 calories
Day 7: Sunday
- Breakfast: Protein pancakes with fresh berries (380 cal)
- Lunch: Grilled chicken Caesar salad (light dressing) (420 cal)
- Snack: Celery sticks with peanut butter (180 cal)
- Dinner: Turkey meatballs with zucchini noodles and marinara (480 cal)
- Total: ~1,460 calories
Meal Prep Tip
Prep proteins (chicken, salmon, turkey) and grains (quinoa, rice) on Sunday. Store in containers for quick assembly throughout the week. Check our grocery list for everything you'll need.
Meal Timing Strategies
When you eat can impact your energy levels and workout performance:
Standard 3-Meal Structure
- Breakfast: 7:00-8:00 AM (25% of daily calories)
- Lunch: 12:00-1:00 PM (30% of daily calories)
- Snack: 3:00-4:00 PM (15% of daily calories)
- Dinner: 6:00-7:00 PM (30% of daily calories)
Workout Day Adjustments
- Pre-workout (1-2 hours before): Light carbs + protein (banana with peanut butter)
- Post-workout (within 1 hour): Protein + carbs (protein shake, chicken with rice)
Portion Control Guide
Learn to eyeball proper portions without obsessive measuring:
| Food Type | Portion Size | Visual Guide |
|---|---|---|
| Protein (meat, fish) | 4-6 oz | Palm of your hand |
| Grains/Starches | —-1 cup cooked | Cupped handful |
| Vegetables | 1-2 cups | Two fists |
| Fats (oil, nuts) | 1-2 tbsp | Thumb |
| Fruit | 1 medium or 1 cup | Tennis ball |
Tracking Your Progress
According to the CDC's healthy weight guidelines, tracking habits leads to better outcomes:
Weekly Measurements
- Weigh yourself once weekly, same day and time
- Take progress photos every 2 weeks
- Measure waist, hips, and thighs monthly
What to Track Daily
- Calories consumed (use an app like MyFitnessPal)
- Water intake
- How you feel after meals
- Hunger levels throughout the day
?? Scale Fluctuations Are Normal
Weight can fluctuate 2-5 pounds daily due to water retention, sodium intake, and digestion. Focus on weekly trends, not daily numbers.
Common Weight Loss Mistakes to Avoid
1. Cutting Calories Too Drastically
Eating under 1,200 calories slows metabolism and leads to muscle loss. Aim for a moderate 500-calorie deficit.
2. Not Eating Enough Protein
Protein preserves muscle during weight loss. Aim for 0.8-1g per pound of body weight.
3. Drinking Calories
Sodas, juice, and fancy coffee drinks add hundreds of empty calories. Stick to water, black coffee, and unsweetened tea.
4. Weekend Binges
Five good days can't overcome two days of overeating. Use your 10% flexibility wisely, not recklessly.
5. Ignoring Hunger Signals
Feeling constantly hungry means something's off. Increase protein and fiber, which keep you fuller longer.