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📋 1,500-Calorie Weekly Meal Plan

Easy-to-follow meal plan with exact calorie counts and macros

Your 1,500-Calorie Day

A 1500-calorie diet is suitable for moderate weight loss for most women. Here is a complete day of eating:

1500
Total Daily Calories
Protein: 108g Carbs: 100g Fat: 77g

🌅 Breakfast: Avocado Toast with Egg

350 calories • P: 15g • C: 28g • F: 20g
  • 1 slice sourdough bread
  • 1/2 avocado
  • 1 fried egg
  • Everything bagel seasoning
  • Red pepper flakes

☀️ Lunch: Chicken Caesar Salad

450 calories • P: 38g • C: 20g • F: 24g
  • 5oz grilled chicken breast
  • 2 cups romaine lettuce
  • 2 tbsp Caesar dressing
  • 1/4 cup croutons
  • 2 tbsp Parmesan cheese

🌙 Dinner: Grilled Steak with Roasted Vegetables

520 calories • P: 40g • C: 30g • F: 26g
  • 5oz sirloin steak
  • 1 cup roasted Brussels sprouts
  • 1/2 cup roasted sweet potato
  • 1 tsp olive oil
  • Salt, pepper, garlic

🥜 Snack: Protein Bar

180 calories • P: 15g • C: 22g • F: 7g
  • 1 protein bar (like KIND or Quest)

7-Day Overview

This weekly plan provides variety across 7 days while averaging 1,500 calories daily. Each day features different meals to prevent boredom and ensure a range of nutrients.

Weekly Grocery List Estimate

Proteins: Chicken breast, salmon, eggs, Greek yogurt, turkey • Carbs: Brown rice, whole wheat bread, oats, sweet potatoes • Produce: Mixed greens, broccoli, berries, bananas, avocados • Pantry: Olive oil, nuts, spices, canned beans

Tips for Sticking to 1,500 Calories

  • Meal prep on Sunday: Prepare proteins and chop vegetables ahead of time to make weekday meals quick.
  • Use a food scale: Eyeballing portions is the #1 reason calorie counts are off. A $10 food scale changes everything.
  • Track with Calory: Log every meal to stay accountable. The app makes it easy with barcode scanning and AI food recognition.
  • Drink water first: Sometimes thirst feels like hunger. Drink a glass of water before reaching for a snack.
  • Don't skip meals: Skipping meals leads to overeating later. Spread your 1,500 calories across the day.
  • Allow flexibility: If you go over at lunch, adjust dinner. One bad meal doesn't ruin the plan.
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Other Calorie-Level Plans

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More Meal Plans

High Protein Low Carb 500-Cal Lunches 300-Cal Breakfasts

Frequently Asked Questions

Is 1,500 calories a day enough?

1500 calories per day is a moderate intake suitable for gradual weight loss for most adults.

How much weight will I lose on 1,500 calories a day?

Weight loss depends on your Total Daily Energy Expenditure (TDEE). If your TDEE is 1,800-2,200 calories, eating 1,500 calories creates a deficit of 500-1,000 calories per day, resulting in approximately 1.0-2.0 pounds of weight loss per week.