1500 Calorie Meal Plan: 7 Days, High Protein (+ List)

A 1500 calorie meal plan is one of the most popular ways to lose weight – and for good reason. It’s low enough to create a calorie deficit for most women and many men, but high enough to eat three real meals and a snack without feeling starved. The hard part is filling 1,500 calories with food that keeps you full. This 7-day plan does that with over 100 g of protein a day, plenty of fiber and normal supermarket food.

The short answer: 1,500 calories a day works well for weight loss for many women and smaller or less active men. Split it into about 350 calories for breakfast, 450 for lunch, 200 for a snack and 500 for dinner. Build every meal around protein (chicken, fish, eggs, Greek yogurt, beans, tofu) and vegetables, add whole grains and a little healthy fat. Below is a full week with calories and protein for every meal, plus a shopping list.

Is 1500 calories right for you?

How many calories you need depends on your size, age, sex and activity. To lose weight, most people do well eating about 300–500 calories less than they burn. That usually means losing about 0.25–0.5 kg (0.5–1 lb) a week.

You are…	Is 1500 a good target?
A woman, light to moderate activity	Often a good fit for weight loss
A smaller or older woman	May be close to maintenance – you’ll lose slowly
A man, not very active	Can work, but it’s about the lowest most men should go
Tall, very active or training hard	Probably too low – see our 1800 or 2000 calorie plans

A common rule: without a doctor’s help, don’t go below about 1,200 calories a day for women and 1,500 for men (see our 1200 calorie meal plan). Below that, it’s hard to get enough protein, vitamins and minerals. Not sure what your number is? Our free calorie calculator works it out in a minute. Read more about how a calorie deficit works.

How this plan is built

	Per day	Why
Calories	1,460⁠–⁠1,510	Close to 1,500 every day
Protein	96⁠–⁠113 g (about 28%)	Keeps you full and protects muscle
Fiber	26⁠–⁠45 g	Vegetables, beans, fruit and whole grains
Carbs	about 44%	Mostly whole grains, fruit and beans
Fat	about 30%	Olive oil, nuts, avocado and fish

Why so much protein? Protein fills you up more than the same calories from carbs or fat. When you eat less, it also helps you lose fat while keeping muscle (Leidy et al., American Journal of Clinical Nutrition, 2015). Our protein calculator shows how much you need.

Low-carb or low-fat? It matters less than people think. In a year-long study of 609 adults, a healthy low-fat diet and a healthy low-carb diet led to about the same weight loss – 5.3 kg vs 6.0 kg (Gardner et al., JAMA, 2018). The best plan is the one you can stick with. This one is balanced, so it suits most people.

Calories and protein are based on USDA FoodData Central values and rounded. Brands and portion sizes differ a little. Cook with the amount of oil listed – extra oil is the most common hidden source of calories.

7-day 1500 calorie meal plan

Day 1

Meal	What to eat	Calories	Protein
Breakfast	Greek yogurt bowl: 170 g plain nonfat Greek yogurt, 1 cup berries, 1 tbsp chia seeds, 1 tbsp walnuts	270	21 g
Lunch	Chicken salad: 4 oz grilled chicken, 2 cups greens, 1 cup cherry tomatoes, cucumber, ¼ avocado, 2 tsp olive oil + lemon, 1 slice whole-wheat bread	485	43 g
Snack	1 apple + 2 tbsp peanut butter	285	8 g
Dinner	Baked salmon (4 oz), 1 medium sweet potato, 1 cup broccoli roasted with 1 tsp olive oil	460	32 g
Total		1,500	104 g

Day 2

Meal	What to eat	Calories	Protein
Breakfast	Oatmeal: ½ cup oats cooked in 1 cup skim milk, 1 banana, 2 tbsp walnuts	435	17 g
Lunch	Tuna wrap: 1 can tuna in water mixed with 2 tbsp Greek yogurt and mustard, 1 whole-wheat tortilla, spinach, tomato + 1 apple	385	35 g
Snack	½ cup cottage cheese + ½ cup berries	125	12 g
Dinner	Turkey chili: 3 oz lean ground turkey, ½ cup black beans, ½ cup tomatoes, 1 bell pepper, onion, spices; 1 oz cheddar on top; ½ cup brown rice	560	42 g
Total		1,505	106 g

Day 3

Meal	What to eat	Calories	Protein
Breakfast	2 eggs + 2 egg whites scrambled in 1 tsp olive oil with spinach, 1 slice whole-wheat toast, 1 orange	365	26 g
Lunch	Lentil bowl: 1 cup cooked lentils, ½ cup quinoa, roasted zucchini and pepper, 1 oz feta, 1 tsp olive oil	500	28 g
Snack	1 cup baby carrots + 2 tbsp hummus + 2 rye crispbreads	185	5 g
Dinner	Shrimp stir-fry: 4 oz shrimp, 1½ cups stir-fry vegetables, 1 tsp oil, 1 tbsp low-sodium soy sauce, 1 cup brown rice	460	37 g
Total		1,510	96 g

Day 4

Meal	What to eat	Calories	Protein
Breakfast	Overnight oats: ½ cup oats, ½ cup skim milk, ½ cup Greek yogurt, 1 tbsp chia, ½ cup berries	330	20 g
Lunch	Chicken and hummus pita: 1 whole-wheat pita, 4 oz chicken, 2 tbsp hummus, cucumber, tomato, lettuce	455	45 g
Snack	1 string cheese + 1 pear	180	8 g
Dinner	Lean beef and veggie pasta: 3 oz lean ground beef, ½ cup marinara, 1 cup whole-wheat pasta, 1 cup zucchini, 1 tsp olive oil, 2 tbsp parmesan, side salad	545	38 g
Total		1,510	111 g

Day 5

Meal	What to eat	Calories	Protein
Breakfast	Whole-grain English muffin with 2 eggs, ¼ avocado and tomato + 1 cup skim milk	445	28 g
Lunch	Big salad: 2 cups greens, ½ cup chickpeas, 1 cup tomatoes and cucumber, 1 hard-boiled egg, 1 oz feta, 1 tsp olive oil + lemon, ½ whole-wheat pita	440	23 g
Snack	170 g plain nonfat Greek yogurt + ½ cup berries + 1 tbsp walnuts	180	19 g
Dinner	Baked cod (5 oz), 1 medium potato, 1 cup green beans, 1 tsp olive oil	395	39 g
Total		1,460	109 g

Day 6

Meal	What to eat	Calories	Protein
Breakfast	Smoothie: 1 cup skim milk, ½ banana, ½ cup berries, 1 tbsp peanut butter, ½ cup Greek yogurt	315	21 g
Lunch	Turkey and bean soup: 3 oz lean ground turkey, ½ cup black beans, tomatoes; 1 slice whole-wheat bread, side salad, 1 orange	455	37 g
Snack	1 oz almonds (about 23)	165	6 g
Dinner	Tofu stir-fry: 150 g firm tofu, 1½ cups stir-fry vegetables, 1 tsp oil, soy sauce, 1 cup brown rice	565	36 g
Total		1,500	100 g

Day 7

Meal	What to eat	Calories	Protein
Breakfast	Veggie omelet: 2 eggs cooked in 1 tsp olive oil, pepper, spinach, 1 oz feta + 1 slice whole-wheat toast	360	22 g
Lunch	Burrito bowl: 4 oz chicken, ½ cup brown rice, ½ cup black beans, salsa, lettuce	440	46 g
Snack	3 cups air-popped popcorn + 1 string cheese	175	10 g
Dinner	Salmon (4 oz) with 1 cup quinoa and a big salad with 1 tsp olive oil	520	35 g
Total		1,495	113 g

The week at a glance

Day	Calories	Protein	Carbs	Fat	Fiber
Day 1	1,500	104 g	132 g	67 g	34 g
Day 2	1,505	106 g	186 g	42 g	32 g
Day 3	1,510	96 g	191 g	42 g	45 g
Day 4	1,510	111 g	176 g	44 g	35 g
Day 5	1,460	109 g	156 g	49 g	29 g
Day 6	1,500	100 g	165 g	54 g	34 g
Day 7	1,495	113 g	134 g	56 g	26 g

Shopping list for the week

Amounts are for one person. Buy a little more of the vegetables you like most.

• Protein: 12 oz (350 g) chicken breast, 2 salmon fillets (4 oz each), 1 cod fillet (5 oz), 4 oz shrimp, 6 oz lean ground turkey, 3 oz lean ground beef, 1 can tuna in water, 1 block firm tofu, 1 dozen eggs
• Dairy: about 550 g (2½ cups) plain nonfat Greek yogurt, 1 quart (1 L) skim milk, small tub 2% cottage cheese, feta, cheddar, parmesan, 2 string cheeses
• Grains: rolled oats, whole-wheat bread, whole-wheat tortillas, whole-wheat pitas, 1 whole-grain English muffin, brown rice, quinoa, whole-wheat pasta, rye crispbread, popcorn kernels
• Beans: 1 can black beans, 1 can chickpeas, dry or canned lentils
• Vegetables: salad greens, spinach, cherry tomatoes, cucumbers, 2 bell peppers, 2 zucchini, broccoli, green beans, baby carrots, 1 bag frozen stir-fry vegetables, 1 sweet potato, 1 potato, onion, garlic
• Fruit: frozen or fresh berries (about 3 cups), 2 apples, 2 bananas, 2 oranges, 1 pear, 1 avocado, lemons
• Pantry: olive oil, peanut butter, almonds, walnuts, chia seeds, hummus, marinara sauce, salsa, low-sodium soy sauce, spices

Easy swaps

You don’t have to follow the plan exactly. Swap any meal for another one with similar calories and protein:

• Proteins: 4 oz chicken ↔ 5 oz cod or white fish ↔ 4 oz shrimp + 1 tsp oil ↔ 150 g tofu (a little more fat).
• Grains: ½ cup brown rice ↔ ½ cup quinoa ↔ 1 slice whole-wheat bread + 1 tsp oil ↔ ½ medium potato.
• Snacks: apple + 1 tbsp peanut butter ↔ Greek yogurt + berries ↔ 2 hard-boiled eggs ↔ string cheese + fruit.
• Vegetarian: use tofu, tempeh, eggs, Greek yogurt, cottage cheese, lentils and edamame instead of meat and fish. See our guide to plant-based protein.
• Dairy-free: use soy yogurt and soy milk, which have the most protein among plant options.

Tips to make 1500 calories easier

1. Eat protein at every meal. It’s the single best way to stay full on fewer calories. See our list of high-protein foods.
2. Fill half your plate with vegetables. They add volume for very few calories – see our list of low-calorie foods.
3. Measure oil, nuts and peanut butter. A “splash” of oil can be 120 calories, and a spoonful of peanut butter is often two tablespoons.
4. Drink water, coffee or tea instead of juice, soda or sweet coffee drinks.
5. Cook twice, eat twice. Make extra chili, meatballs or stir-fry for the next day’s lunch.
6. Choose simple foods in the store. Plain yogurt, plain oats and simple whole-grain bread fit better than sweet “diet” products – see the healthiest yogurt and healthiest bread.
7. Track, at least at first. In a review of 22 studies, people who kept track of what they ate consistently lost more weight (Burke et al., Journal of the American Dietetic Association, 2011).

Common mistakes

• Skipping breakfast and overeating later. If you’re hungry by 11 a.m., add more protein to breakfast.
• Eating too little protein. A 1,500-calorie diet of toast, pasta and fruit leaves you hungry.
• Weekend “free days”. Two days of 2,500 calories can cancel most of the week’s deficit.
• Expecting the scale to drop every day. Water weight goes up and down. Look at your average over 2–3 weeks.

Get a plan made for you. With NutriSmart, you set your calorie target and the app builds a 7-day meal plan with recipes, calories and a ready shopping list – based on your diet, the foods you avoid and how much time you have to cook. Then you log what you eat by snapping a photo of what you eat, and the app counts calories and protein for you and shows how much you have left for the day.Get the app free

The bottom line

A 1500 calorie meal plan is a good weight-loss target for many women and smaller or less active men. Spread the calories over three meals and a snack, eat about 100 g of protein a day, fill half your plate with vegetables and measure the oils, nuts and spreads. Use the 7-day plan above as a starting point, swap meals you don’t like for ones with similar calories and protein, and adjust if you’re always hungry or losing weight too fast.