A weight loss meal plan that keeps you full
Most diets fail because you're hungry by 4 pm, not because of the numbers. This prompt asks your todo.is agent for a week of filling meals built on protein, fiber and volume, sized to a moderate calorie deficit, with the foods you already like and a weekly check-in so you can adjust.
The prompt
- Make me a 7-day weight loss meal plan. I'm [AGE AND SEX], [HEIGHT], [WEIGHT], and [ACTIVITY LEVEL]. Estimate my daily calories for a gentle deficit (about 0.5 kg or 1 lb a week) and show how you worked it out. Build meals around protein, vegetables and high-fiber foods so I stay full. I like [FOODS I LIKE] and I won't give up [TREAT TO KEEP], so fit it in. Give portions in [UNITS]. Put the plan, calories per meal and a grocery list in an Excel file and email it to me. Then every [CHECK-IN DAY] morning, message me on WhatsApp to ask my weight and adjust next week's plan if needed.
What to change
- [AGE AND SEX]: E.g. "38, female". Used only to estimate calories.
- [HEIGHT]: E.g. "170 cm" or "5 ft 7".
- [WEIGHT]: E.g. "82 kg" or "180 lb".
- [ACTIVITY LEVEL]: E.g. "desk job, walk 30 minutes a day", or "gym 3 times a week".
- [FOODS I LIKE]: E.g. "chicken, rice bowls, eggs, soups, Mexican food".
- [TREAT TO KEEP]: E.g. "2 squares of chocolate a day", "pizza on Fridays".
- [UNITS]: E.g. "grams", "cups and spoons", or "hand portions".
- [CHECK-IN DAY]: E.g. "Monday". Weekly is enough; daily weight jumps around.
Example result
- Weight loss plan: 38, female, 170 cm, 82 kg, light activity
- All numbers are estimates. Check with your doctor if you have a health condition.
- How your calories were set
- • Estimated resting needs (Mifflin-St Jeor): about 1,530 kcal
- • Times 1.375 for light activity: about 2,100 kcal to maintain
- • Minus about 450 kcal: target 1,650 kcal a day, for roughly 0.4 to 0.5 kg a week
- • Protein: about 110 g a day to protect muscle and keep you full
- Sample day (Tuesday, 1,640 kcal)
- • Breakfast (380 kcal): 2 eggs scrambled with spinach and tomatoes, 1 slice whole grain toast, 1 orange
- • Lunch (470 kcal): Chicken burrito bowl with 1/2 cup brown rice, black beans, salsa, lettuce, 2 tbsp guacamole
- • Snack (180 kcal): 170 g Greek yogurt with cinnamon and a few berries
- • Dinner (550 kcal): Big bowl of chicken and vegetable soup, a small wholemeal roll
- • Treat (60 kcal): 2 squares of dark chocolate
- The week at a glance
- • Mon: turkey chili with a big salad
- • Wed: salmon traybake with potatoes and green beans
- • Thu: prawn stir-fry with lots of vegetables and 1/2 cup noodles
- • Fri: pizza night, 2 slices plus a large side salad, lighter lunch that day
- • Sat: homemade chicken fajitas, 2 tortillas
- • Sun: roast chicken, roasted vegetables, 1 small potato
- Why you won't be starving
- • Every meal has a protein and a large portion of vegetables
- • Soups and salads add volume for few calories
- • Fiber from beans, oats and whole grains slows hunger
- • Treats are planned, so there's nothing to "cheat" on
- Weekly check-in (Mondays, 8:00 on WhatsApp)
- • Your agent asks your weight and how hungry you were
- • Losing more than 1 kg a week or very hungry: calories go up a little
- • No change after 2 to 3 weeks: calories drop by about 100 to 150, or you add a daily walk
How to do it with todo.is
- Fill in your details, foods you like, the treat you want to keep and your check-in day.
- Paste the to-do on the Today screen in todo.is or send it to your agent on WhatsApp.
- You get an Excel plan with your calorie target, the week's meals and a grocery list by email.
- Each week your agent checks in, adjusts the plan if needed and sends the next week's meals.
Tips for a better result
- Aim to lose about 0.5 to 1% of your body weight a week. Faster usually means more hunger and muscle loss.
- Weigh yourself at the same time of day and look at the weekly trend, not single days.
- Ask your agent for a 'restaurant day' option so meals out don't break the plan.
- Pair the plan with movement: ask your agent for a walking or beginner workout plan in the same chat.
weight loss meal plan: FAQ
- How many calories should I eat to lose weight? It depends on your size, age and activity. A common approach is to eat about 300 to 500 kcal a day below your maintenance level, which your agent estimates from your details.
- How fast can I safely lose weight? Many health services suggest about 0.5 to 1 kg (1 to 2 lb) a week. If you have a medical condition or want to lose a lot, get advice from your doctor or a registered dietitian.
- Do I have to count calories? No. You can ask for "hand portions" or plate guides instead of numbers, and your agent will describe portions that way.
- Is my health data private? Your details stay in your own todo.is agent workspace and only your agent uses them to plan your meals.
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