Planning your meals is half the battle when it comes to successful weight loss. The 100-50 method makes calorie cutting feel manageable—but what you eat still matters. If you're wondering how to structure your meals so that you're satisfied, energized, and still hitting your daily calorie targets, you're in the right place.

This blog walks you through a full 7-day meal plan tailored to the 100-50 weight loss method. It includes easy, nutrient-dense meals designed to reduce your calorie intake progressively while keeping your hunger and cravings in check.

How the 100-50 Method Works (Quick Refresher)

In case you're new to the concept, here's a brief recap of how the 100-50 method works:

  • Day 1: Cut 100 calories
  • Day 2: Cut 200 calories
  • Day 3: Cut 300 calories
  • Day 4: Cut 400 calories
  • Day 5: Cut 500 calories
  • Day 6–7: Maintain a 500-calorie deficit

This meal plan is designed to help you follow that calorie reduction pattern with realistic, satisfying food choices.

Day 1: Light Cut – Minus 100 Calories

Goal: Start small. Swap just one or two items.

Sample Meals:

  • Breakfast: Greek yogurt with a drizzle of honey and berries
  • Lunch: Grilled chicken wrap with mixed greens
  • Snack: Apple slices
  • Dinner: Baked salmon, quinoa, and roasted zucchini

Easy Cut Tip: Skip cream in your coffee or reduce sauce in your lunch wrap.

Day 2: Minus 200 Calories

Goal: Cut an extra 100 calories with smart swaps.

Sample Meals:

  • Breakfast: Scrambled eggs with spinach (no cheese)
  • Lunch: Turkey lettuce wrap instead of a sandwich
  • Snack: Baby carrots with hummus
  • Dinner: Stir-fried tofu with broccoli and brown rice

Cut Tip: Reduce oil when cooking or opt for low-cal dressing.

Day 3: Minus 300 Calories

Goal: Starting to feel the change—volume eating helps.

Sample Meals:

  • Breakfast: Oatmeal with banana and cinnamon (no sugar added)
  • Lunch: Large salad with grilled chicken, olive oil, and vinegar
  • Snack: Cucumber and bell pepper slices
  • Dinner: Zucchini noodles with marinara and turkey meatballs

Cut Tip: Swap pasta for veggie noodles to save big on calories.

Day 4: Minus 400 Calories

Goal: Stay satisfied with fiber- and protein-rich meals.

Sample Meals:

  • Breakfast: Protein shake with almond milk and berries
  • Lunch: Lentil soup and half a whole grain pita
  • Snack: Hard-boiled egg
  • Dinner: Grilled shrimp with cauliflower rice and steamed broccoli

Cut Tip: Choose lean protein and avoid fried or breaded options.

Day 5: Minus 500 Calories

Goal: You're at the peak deficit—time to use all the tricks.

Sample Meals:

  • Breakfast: Chia pudding made with unsweetened almond milk
  • Lunch: Zucchini lasagna
  • Snack: Air-popped popcorn or edamame
  • Dinner: Grilled chicken breast, arugula salad, lemon vinaigrette

Cut Tip: Cut high-calorie snacks or late-night eating.

Days 6–7: Maintain 500-Calorie Deficit

Goal: Keep your energy up without increasing calories.

Sample Meals (repeat or rotate):

  • Breakfast: Avocado toast on low-calorie bread with poached egg
  • Lunch: Spaghetti squash with turkey ragu
  • Snack: Fresh fruit or a low-cal protein bar
  • Dinner: Baked cod, asparagus, and a sweet potato (small)

Cut Tip: Stick with the routines from Day 5 and prep your meals in advance to stay consistent.

Tips for Staying on Track

  • Prep ahead: Cook meals in batches so you're not tempted to order out.
  • Use smaller plates: Visual tricks help you feel full.
  • Hydrate often: Water can curb unnecessary snacking.
  • Log your food: Use apps like MyFitnessPal to stay within your target.
  • Don't skip meals: Eating regularly helps control hunger and cravings.

Mistakes to Avoid on the 100-50 Meal Plan

  • Skipping breakfast entirely: You'll end up snacking more later.
  • Drinking calories: Avoid sugary drinks, high-calorie smoothies, and flavored lattes.
  • Too many processed “low-cal” foods: Whole foods keep you fuller longer.
  • No flexibility: If you slip up, just get back on track—no need to start over.

Final Thoughts

The 100-50 method is more than just cutting calories it's about learning how to fuel your body the smart way. This meal plan makes the process simple, realistic, and delicious. By following a structured approach, you can create lasting eating habits that support your weight loss without leaving you feeling deprived.

If you're ready to take control of your eating habits and shed fat sustainably, give this method a serious try.

Want a downloadable PDF version of the 100-50 meal plan? Check out this blog post: 100-50 Weight Loss Plan PDF