Updated July 4, 2025

Are you looking for an easy and healthy way to start your cutting meal plan, bodybuilding meal plan, or bulking meal plan?  Whether you’re looking for a 1200 calorie meal plan for weight loss or a 3000 calorie meal plan for bulking, our guide will help you plan, portion, and prepare body-nourishing foods that fit your lifestyle and fitness goals. Below you can find weight-loss and clean bulking meal plan tips that avoid foods with added sugars, fried fatty foods, and highly salted foods.

According to Ontario’s guidelines, Canadians older than 13 years old, on average, need 2,000 calories a day.  However, every individual has different calorie needs based on factors (e.g. age, sex, physical size, activity level, and personal health goals). If you’re not sure where to start, you can use a Calorie Calculator to estimate your daily calorie requirements before narrowing your search to meal planning that’s right for you. Here’s what you’ll discover in this blog:

• Calorie-specific meal prep tips: Learn how to choose the right portion sizes and food combinations for each calorie range.
• Sample meal prep ideas: Get an easy sample meal plan you can customize to suit your taste and nutrition needs.
• Weight-loss and Bulking Meal Prep Services: Discover healthy prepackaged meals for weight loss and bulking that are designed to provide balanced nutrition while controlling portion sizes. Meal prep delivery services like Mi Bowl Meal make it even easier to eat healthy, meet your calorie goals, and control portions without worrying about calories every meal.

1200 Calorie Meal Plan

A 1200 calorie meal plan is one of the most popular options for healthy weight loss (varies with individual calorie needs).   A low-calorie meal prep plan will focus on lean proteins, nutritious vegetables and healthy fats to eat feeling satisfied without unnecessary calories.

Below, you can find sample meals, tips, and a full-day meal prep guide to help you get started.

What Does 1200 Calories Look Like?

To preserve lean mass and keep energy stable aim for these Macro ratios:

• Protein: 30% (~90g)
• Carbs: 40% (~120g)
• Fats: 30% (~40g)

Furthermore, A balanced 1200 calorie meal prep plan generally includes:

• Lean protein to keep you feeling full (chicken, fish, tofu)
• Healthy fats for satiety (avocado, olive oil, nuts)
  
• High-fibre carbs (vegetables, whole grains, legumes)
• Plenty of water and low-calorie beverages

Sample Meal Plan: 

 Breakfast (~300 Calories)

• Greek Yogurt Parfait
  • ¾ cup non-fat Greek yogurt
  • ½ cup fresh berries
  • 1 tablespoon honey
  • 2 tablespoons granola

 Lunch (~400 Calories)

• Grilled Chicken Salad
  • 4 oz grilled chicken breast
  • 3 cups mixed greens
  • ½ avocado
  • 1 tablespoon vinaigrette
  • ½ cup cherry tomatoes

 Snack (~100 Calories)

• 1 medium apple or a small banana

 Dinner (~400 Calories)

• Salmon and Veggies
  • 4 oz baked salmon
  • 1 cup roasted broccoli
  • ½ cup cooked quinoa

1500 Calorie Meal Plan 

The 1500 calorie meal plan is one of the most popular strategies for sustainable, healthy weight loss without extreme restriction. Perfect for moderately active women or men aiming for a calorie deficit, this plan combines balanced protein, fibre-rich carbohydrates, and nourishing fats to help you feel satisfied all day.

What Does a 1500 Calorie Meal Plan Look Like?

To achieve moderate calorie deficiency with balanced energy for those seeking weight loss aim for 

• Protein: 30% (~112g)
• Carbs: 40% (~150g)
• Fats: 30% (~50g)

A balanced 1500 calorie day typically includes:

• High protein to stay full
• Fiber-rich carbs for energy
•  Healthy fats in moderation
• 3 meals + 1–2 snacks

 Sample 1500 Calorie Meal Plan

Breakfast (~350 calories)

• 2 scrambled eggs
• 1 slice whole-grain toast
• ½ avocado
• 1 small orange

Lunch (~400 calories)

• Grilled chicken wrap:
  • 4 oz grilled chicken
  • Whole wheat wrap
  • Mixed greens, tomato, cucumber
  • 1 tbsp hummus
    
• 1 cup baby carrots

Snack (~150 calories)

• 1 cup low-fat Greek yogurt

Dinner (~600 calories)

• 5 oz baked salmon
• ¾ cup cooked quinoa
• 1 cup steamed broccoli
• Olive oil drizzle

1700 Calorie Meal Plan 

A 1700 calorie meal plan is ideal if you want a more moderate calorie deficit or maintain your weight while staying active. This balanced approach fuels your workouts, supports recovery, and helps prevent cravings that derail progress.

What Does a 1700 Calorie Meal Plan Look Like?

If you are looking for sustainable and light deficiency, aim for these macro ratios:

• Protein: 25% (~106g)
• Carbs: 45% (~191g)
• Fats: 30% (~57g)

With a 1700 calorie meal plan you can generally expect:

• Satisfying portions
• Balance of protein, whole grains, veggies
• 3 meals + snacks to keep your energy up

Sample 1700 Calorie Meal Plan

Breakfast (~400 calories)

• Overnight oats:
  • ½ cup oats
  • ¾ cup almond milk
  • 1 tbsp peanut butter
  • ½ banana
  • Chia seeds

Lunch (~450 calories)

• Turkey & veggie bowl:
  
  • 4 oz ground turkey
  • 1 cup brown rice
  • 1 cup sautéed peppers and onions
  • Salsa

Snack (~200 calories)

• 1 apple
• 1 oz almonds

Dinner (~650 calories)

• 5 oz grilled chicken
• 1 cup roasted sweet potatoes
• 1 cup green beans
• Olive oil drizzle

2500 Calorie Meal Plan 

If you’re training regularly or working to build lean muscle, the 2500 calorie meal plan provides the energy and nutrients your body needs to perform at its best. This higher-calorie plan emphasizes high-protein meal prep ideas, whole-food carbohydrates, and beneficial fats to fuel workouts, accelerate recovery, and promote steady gains.

What Does a 2500 Calorie Meal Plan Look Like?

To support training and muscle repair, more carbs will help fuel your workouts and replenish glycogen, meal plan for:

• Protein: 25% (~156g)
• Carbs: 50% (~313g)
• Fats: 25% (~69g)

This also means:

• Higher protein and carbs for training recovery 
• 3 main meals + 2–3 snacks
• Moderate healthy fats

Sample 2500 Calorie Meal Plan

Breakfast (~600 calories)

• 3 scrambled eggs
• 2 slices whole-grain toast
• 1 cup Greek yogurt with berries
  
  

Lunch (~650 calories)

• Burrito bowl:
  • 6 oz grilled chicken
  • 1 cup cooked brown rice
  • ½ cup black beans
  • ½ avocado
  • Salsa

Snack (~300 calories)

• Protein smoothie:
  • 1 scoop protein powder
  • 1 banana
  • 1 tbsp almond butter
  • 1 cup almond milk

Dinner (~750 calories)

• 6 oz baked salmon
• 1.5 cups roasted potatoes
• 1 cup broccoli with butter
  
  

2700 Calorie Meal Plan 

The 2700 calorie meal plan is designed for athletes, active professionals, and anyone who needs substantial daily fuel to support training and recovery. This plan features generous portions, strategic nutrient timing, and balanced macros to help you build muscle, maintain energy, and stay on track with your fitness goals.

What Does a 2700 Calorie Meal Plan Look Like?

If you are looking to bulk and build muscle with a surplus of calories, aim to get:

• Protein: 25% (~169g)
• Carbs: 50% (~338g)
• Fats: 25% (~75g)

Overall, a 2700 Calorie meal plan needs:

• Larger servings of carbs and protein
• 3 meals + 2–3 snacks
• Plenty of variety to avoid boredom

Sample 2700 Calorie Meal Plan

Breakfast (~650 calories)

• Omelet with:
  • 3 eggs
  • Cheese, peppers, onions
• 2 slices toast
• 1 banana

Lunch (~700 calories)

• 6 oz grilled chicken
• 1.5 cups quinoa
• 1 cup roasted veggies
• Olive oil drizzle

Snack (~300 calories)

• Cottage cheese with berries

Dinner (~750 calories)

• 6 oz steak
• 1 cup mashed sweet potatoes
• 1 cup green beans
• Butter

Evening Snack (~300 calories)

• Protein bar or trail mix

3000 Calorie Meal Plan

Designed for serious training and muscle building, the 3000 calorie meal plan delivers the high-volume nutrition required to optimize performance, maximize muscle growth, and recover faster. With a focus on abundant protein, complex carbs, and healthy fats, this meal prep strategy supports even the most demanding schedules and fitness goals.

What Does a 3000 Calorie Meal Plan Look Like?

For aggressive bulking and maximizing your muscle gain, meal prep to aim for:

• Protein: 25% (~188g)
• Carbs: 50% (~375g)
• Fats: 25% (~83g)

Meal plan accordingly with these guidelines:

• Large servings and frequent meals
• High protein and complex carbs
• 3 main meals + 3 snacks

Sample 3000 Calorie Meal Plan

Breakfast (~700 calories)

• 4 scrambled eggs
• 2 slices toast
• 1 cup Greek yogurt with granola

Lunch (~800 calories)

• 6 oz grilled chicken
• 1.5 cups brown rice
• 1 cup black beans
• ½ avocado
• Salsa

Snack (~400 calories)

• Protein smoothie:
  • 1 scoop protein powder
  • 1 cup berries
  • 1 tbsp almond butter
  • 1 cup oat milk

Dinner (~800 calories)

• 8 oz baked salmon
• 2 cups roasted potatoes
• 1 cup broccoli with olive oil

Evening Snack (~300 calories)

• 2 oz mixed nuts
• 1 apple

Tips for Success with Prepackaged Meals for Weight Loss and Bulking

Maximize the benefits of prepackaged meals by incorporating them effectively into your daily routine. Here are some tips to follow as you meal prep:

• Plan your meals ahead of time
• Track your progress and adjust as needed
• Stay hydrated and pair meals with exercise
• Customize your meals to your taste and preference

By staying organized and monitoring your intake, you can achieve your weight loss goals more efficiently and maintain a healthy lifestyle. 

How Meal Prep Delivery Services Work

Meal prep delivery services like Mi Bowl Meal simplify healthy eating by saving you hours from grocery shopping, meal planning and cooking. These services offer pre-made meals delivered to your door.

Customers begin by choosing a meal plan that fits their dietary needs, such as weight loss or muscle gain. Options often include high-protein, low-carb, and vegan meals.

Meals are prepared using fresh, locally sourced ingredients and packaged for freshness. They come with nutritional information, aiding in dietary tracking.

Benefits of meal prep delivery include:

• Time-saving and convenient
• Access to a variety of meal plans
• Nutritional guidance with meal details

These services ensure you have nutritious meals ready when you need them, supporting consistent, healthy eating habits.

Conclusion

All the above meal planning tips require time and work that not everyone can sacrifice. Not to mention, meal prepping in bulk to achieve calorie count for your week often means compromising on taste and variety! Controlling the quantity of groceries can be difficult to limit waste while keeping consistent on a strict calorie intake.

For all the bulkers and cutters out there, Mi Bowl Meal offers your meal planning solution with carefully weighed portions, detailed calorie count and transparent nutritional information for every meal. Mi Bowl Meal offers pre-portioned, ready-to-eat meals to meet your fitness and bulking diet plan. The Fitness Bundle and Weight-loss bundle feature healthy, delicious and well-thought-out meals by skilled chefs who design their recipes week-to-week, saving you time, energy and the fuss of meal prep. Opting for this Asian meal prep delivery has been a lifesaver for their customers. You can even request high-carb (more starches) or low-carb (more vegetables and less starches) upon ordering.

To get started:

Start ordering your Weight-Loss Bundle (300-400 calories/meal) here to start your weight-loss journey now: Weight-Loss Bundle

Start ordering your Weight-Loss Bundle (complex carbs, vegetables and a minimum of 45-60g of protein) here to start the grind on your bulking journey now: Bulking Fitness Bundle

Start ordering our regular Premium Bundles that contain 500 calories of delicious, nostalgic-Asian dishes! Click here for Sunday Delivery and here for Wednesday Delivery.

 

One Mi Bowl Meal customer looking for weight-loss meals shared their recommendation with their Google review saying,  “I’ve been ordering Mi Bowl meals during my cutting phase — super convenient and tastes great! The portion is just right, and it’s so nice not to worry about calories. Love the salmon and beef options! Will definitely reorder”. 

By opting for meal prep delivery services, you maintain dietary discipline with ease. This approach ensures that even with a busy life, you can make healthy eating a consistent and sustainable habit. Transitioning to such meal plans can lead to long-term health benefits.