540 Calorie Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, and grocery lists. Create your meal plan right here in seconds.
If you're looking for a 540 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 540 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
- Very Green Veggie Protein Smoothie
1 serving
Lunch
- Carrots with Hummus
1 serving
Dinner
- Black Bean and Bacon Soup
1 serving
- Garlic Spinach
1 serving
Example Seven Day Plan
Here's a sample meal plan with daily averages of 536 Calories, 41g protein, 20g fat, and 56g carbs (41g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Mushroom Egg White Omelet 1 serving
- Oranges 1 fruit
Lunch
- Turkey Lettuce Rollups 0.5 serving
- Mediterranean Salad 1 serving
Dinner
- Bean Sprouts with Tofu 1 serving
- Garlic Spinach 1 serving
Snack
- Lebanese Fresh Thyme Tomato Salad 1 serving
Day 2
Breakfast
- Apple Toast 1 serving
Lunch
- Tarragon and Dijon Chicken Salad 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Carrots 1 cup
Snack
- Tuna and Hummus 1 serving
Day 3
Breakfast
- Light Peach Yogurt 1 cup
Lunch
- Tuna Avocado Salad 1 serving
Dinner
- Steamed Broccoli 1 serving
Snack
- Cantaloupe 2 slices
Day 4
Breakfast
- Mushroom Egg White Omelet 1 serving
- Oranges 0.5 fruit
Lunch
- Tuna and Hummus 1 serving
- Green salad 1 serving
Dinner
- Tofu Dengaku 1 serving
- Carrots 1 cup
Snack
- Lebanese White Cabbage Salad 1 serving
Day 5
Breakfast
- Light Peach Yogurt 1 cup
Lunch
- Turkey Lettuce Rollups 0.5 serving
- Mediterranean Salad 1 serving
Dinner
- Bean Sprouts with Tofu 0.5 serving
- Garlic Spinach 1 serving
Snack
- Cherry Tomatoes with Feta 1 serving
Day 6
Breakfast
- Buttered Toast with Cinnamon 1 slice
Lunch
- Curry Tuna Salad 1 serving
- Cantaloupe 2 slices
Dinner
- Garlic Broccoli Tofu 1 serving
- Green salad 1 serving
Snack
- Curried Cabbage and Carrot Slaw 1 serving
Day 7
Breakfast
- Mushroom Egg White Omelet 1 serving
- Oranges 1 fruit
Lunch
- Turkey Lettuce Rollups 0.5 serving
- Carrots 1 cup
Dinner
- Warm Tofu with Spicy Garlic Sauce 0.5 serving
- Steamed Broccoli 1 serving
Snack
- Tarragon and Dijon Chicken Salad 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more