1,500 caloriesBalanced macrosFamily friendly

1500 Calorie Meal Plan

For the widest range of adults — a moderate deficit that fits most people who want to lose weight while eating normally.

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1,500 calories is the sweet spot for a lot of people: enough food to eat three real meals and two snacks a day, with room for fruit, whole grains and healthy fats. This plan lays out a full week with breakfast around 375 calories, lunch around 525, dinner around 450 and snacks totaling about 150.

Nothing here is complicated. You will cook simple proteins, roast vegetables, build bowls and wraps, and lean on pantry staples like beans, oats and canned tuna. If a day does not suit you, swap it with any other day in the week — the daily totals stay close.

Portion guide

These portions land near 1,500 calories per day. To drop to 1,400, shave 1/3 cup (60 g) of grains from lunch. To move up to 1,600 or 1,800, add 1 oz (28 g) of protein and 1/2 cup (90 g) of fruit or grains per meal.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Egg white veggie scramble with toast375 3 egg whites plus 1 whole egg, 1 cup (30 g) spinach, tomato, 1 slice (28 g) whole-grain toast, 1 tsp (5 ml) olive oil P 26 g · C 28 g · F 16 g	Chicken quinoa bowl525 5 oz (142 g) grilled chicken, 3/4 cup (130 g) quinoa, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) lemon-tahini dressing P 44 g · C 50 g · F 16 g	Baked salmon with sweet potato450 5 oz (142 g) salmon, 1 cup (140 g) roasted sweet potato, 1 1/2 cups (150 g) asparagus P 35 g · C 34 g · F 19 g	Apple with almond butter110 1 small apple (150 g), 1 tsp (6 g) almond butter P 1 g · C 21 g · F 4 g Greek yogurt70 1/2 cup (120 g) nonfat Greek yogurt P 11 g · C 4 g · F 0 g	1530 kcal
Tuesday	Overnight oats with berries and nuts375 1/2 cup (40 g) rolled oats, 1/2 cup (120 ml) skim milk, 1/2 cup (75 g) berries, 1 tbsp (8 g) chopped walnuts P 15 g · C 54 g · F 11 g	Turkey avocado wrap520 1 whole-wheat tortilla (60 g), 4 oz (113 g) turkey, 1/4 avocado (35 g), spinach, tomato, mustard P 38 g · C 46 g · F 20 g	Chicken stir-fry with brown rice450 5 oz (142 g) chicken, 2 cups (200 g) stir-fry vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) teriyaki P 40 g · C 48 g · F 10 g	Carrots with hummus130 1 cup (110 g) carrots, 3 tbsp (45 g) hummus P 4 g · C 14 g · F 7 g Orange60 1 small orange (140 g) P 1 g · C 15 g · F 0 g	1535 kcal
Wednesday	Cottage cheese bowl with peaches380 1 cup (226 g) low-fat cottage cheese, 1/2 cup (80 g) peach slices, 1 tbsp (8 g) pepitas P 30 g · C 26 g · F 15 g	Lentil soup with whole-grain roll520 2 cups (480 g) lentil soup, 1 small whole-grain roll (45 g), side salad with 1 tsp olive oil P 26 g · C 72 g · F 12 g	Turkey chili with rice440 2 cups (480 g) turkey chili over 3/4 cup (135 g) brown rice P 36 g · C 48 g · F 10 g	Popcorn90 3 cups (24 g) air-popped popcorn P 3 g · C 18 g · F 1 g Hard-boiled egg70 1 large egg (50 g) P 6 g · C 1 g · F 5 g	1500 kcal
Thursday	Banana protein smoothie with oats380 1 scoop (30 g) whey protein, 1 small banana (105 g), 1/4 cup (20 g) oats, 1 cup (240 ml) skim milk P 33 g · C 50 g · F 5 g	Tuna white bean salad with pita520 1 can (142 g) tuna, 1 cup (260 g) white beans, tomato, red onion, 1 tbsp (15 ml) olive oil, 1 whole-wheat pita (60 g) P 42 g · C 50 g · F 16 g	Beef tacos with black beans450 3 corn tortillas (75 g), 4 oz (113 g) lean ground beef, 1/2 cup (90 g) black beans, lettuce, tomato, salsa, 2 tbsp (30 g) Greek yogurt P 34 g · C 42 g · F 16 g	Cucumber with hummus90 1 cup (120 g) cucumber, 2 tbsp (30 g) hummus P 3 g · C 9 g · F 5 g Grapes100 1 cup (150 g) grapes P 1 g · C 26 g · F 0 g	1540 kcal
Friday	Veggie omelette with potatoes380 1 whole egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 2/3 cup (90 g) roasted potatoes P 26 g · C 30 g · F 17 g	Quinoa chickpea bowl525 1 cup (170 g) quinoa, 1 cup (170 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing P 22 g · C 68 g · F 19 g	Baked cod with barley and green beans440 6 oz (170 g) baked cod, 3/4 cup (120 g) cooked barley, 2 cups (200 g) green beans P 40 g · C 42 g · F 9 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt70 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g	1490 kcal
Saturday	Greek yogurt parfait with granola380 1 cup (226 g) nonfat Greek yogurt, 1/2 cup (75 g) berries, 1/4 cup (30 g) granola P 26 g · C 48 g · F 8 g	Chicken Caesar salad with pita520 5 oz (142 g) grilled chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1/2 whole-wheat pita (40 g) P 46 g · C 32 g · F 22 g	Tofu vegetable curry with rice450 2 cups (480 g) tofu curry, 3/4 cup (135 g) brown rice P 24 g · C 54 g · F 17 g	Strawberries70 1 1/2 cups (225 g) strawberries P 1 g · C 18 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1500 kcal
Sunday	Peanut butter banana oat pancakes380 2 small oat pancakes (oats, egg, banana), 1 tsp (5 g) peanut butter, 1/2 cup (120 g) Greek yogurt P 22 g · C 48 g · F 12 g	Greek chicken pita with tabbouleh525 1 whole-wheat pita (60 g), 4 oz (113 g) chicken, 2 tbsp (30 g) tzatziki, 1/2 cup (90 g) tabbouleh, cucumber, tomato P 42 g · C 56 g · F 14 g	Turkey meatballs with spaghetti squash440 5 oz (142 g) turkey meatballs, 2 cups (300 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan P 40 g · C 32 g · F 17 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Almonds70 10 almonds (12 g) P 3 g · C 3 g · F 6 g	1475 kcal

Monday

1530 kcal

Breakfast

Egg white veggie scramble with toast375

3 egg whites plus 1 whole egg, 1 cup (30 g) spinach, tomato, 1 slice (28 g) whole-grain toast, 1 tsp (5 ml) olive oil

P 26 g · C 28 g · F 16 g

Lunch

Chicken quinoa bowl525

5 oz (142 g) grilled chicken, 3/4 cup (130 g) quinoa, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) lemon-tahini dressing

P 44 g · C 50 g · F 16 g

Dinner

Baked salmon with sweet potato450

5 oz (142 g) salmon, 1 cup (140 g) roasted sweet potato, 1 1/2 cups (150 g) asparagus

P 35 g · C 34 g · F 19 g

Snacks

Apple with almond butter110

1 small apple (150 g), 1 tsp (6 g) almond butter

P 1 g · C 21 g · F 4 g

Greek yogurt70

1/2 cup (120 g) nonfat Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1535 kcal

Breakfast

Overnight oats with berries and nuts375

1/2 cup (40 g) rolled oats, 1/2 cup (120 ml) skim milk, 1/2 cup (75 g) berries, 1 tbsp (8 g) chopped walnuts

P 15 g · C 54 g · F 11 g

Lunch

Turkey avocado wrap520

1 whole-wheat tortilla (60 g), 4 oz (113 g) turkey, 1/4 avocado (35 g), spinach, tomato, mustard

P 38 g · C 46 g · F 20 g

Dinner

Chicken stir-fry with brown rice450

5 oz (142 g) chicken, 2 cups (200 g) stir-fry vegetables, 3/4 cup (135 g) brown rice, 1 tbsp (15 ml) teriyaki

P 40 g · C 48 g · F 10 g

Snacks

Carrots with hummus130

1 cup (110 g) carrots, 3 tbsp (45 g) hummus

P 4 g · C 14 g · F 7 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Wednesday

1500 kcal

Breakfast

Cottage cheese bowl with peaches380

1 cup (226 g) low-fat cottage cheese, 1/2 cup (80 g) peach slices, 1 tbsp (8 g) pepitas

P 30 g · C 26 g · F 15 g

Lunch

Lentil soup with whole-grain roll520

2 cups (480 g) lentil soup, 1 small whole-grain roll (45 g), side salad with 1 tsp olive oil

P 26 g · C 72 g · F 12 g

Dinner

Turkey chili with rice440

2 cups (480 g) turkey chili over 3/4 cup (135 g) brown rice

P 36 g · C 48 g · F 10 g

Snacks

Popcorn90

3 cups (24 g) air-popped popcorn

P 3 g · C 18 g · F 1 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Thursday

1540 kcal

Breakfast

Banana protein smoothie with oats380

1 scoop (30 g) whey protein, 1 small banana (105 g), 1/4 cup (20 g) oats, 1 cup (240 ml) skim milk

P 33 g · C 50 g · F 5 g

Lunch

Tuna white bean salad with pita520

1 can (142 g) tuna, 1 cup (260 g) white beans, tomato, red onion, 1 tbsp (15 ml) olive oil, 1 whole-wheat pita (60 g)

P 42 g · C 50 g · F 16 g

Dinner

Beef tacos with black beans450

3 corn tortillas (75 g), 4 oz (113 g) lean ground beef, 1/2 cup (90 g) black beans, lettuce, tomato, salsa, 2 tbsp (30 g) Greek yogurt

P 34 g · C 42 g · F 16 g

Snacks

Cucumber with hummus90

1 cup (120 g) cucumber, 2 tbsp (30 g) hummus

P 3 g · C 9 g · F 5 g

Grapes100

1 cup (150 g) grapes

P 1 g · C 26 g · F 0 g

Friday

1490 kcal

Breakfast

Veggie omelette with potatoes380

1 whole egg plus 2 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 2/3 cup (90 g) roasted potatoes

P 26 g · C 30 g · F 17 g

Lunch

Quinoa chickpea bowl525

1 cup (170 g) quinoa, 1 cup (170 g) chickpeas, 1 cup (150 g) roasted vegetables, 1 tbsp (15 ml) tahini dressing

P 22 g · C 68 g · F 19 g

Dinner

Baked cod with barley and green beans440

6 oz (170 g) baked cod, 3/4 cup (120 g) cooked barley, 2 cups (200 g) green beans

P 40 g · C 42 g · F 9 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt70

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Saturday

1500 kcal

Breakfast

Greek yogurt parfait with granola380

1 cup (226 g) nonfat Greek yogurt, 1/2 cup (75 g) berries, 1/4 cup (30 g) granola

P 26 g · C 48 g · F 8 g

Lunch

Chicken Caesar salad with pita520

5 oz (142 g) grilled chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1/2 whole-wheat pita (40 g)

P 46 g · C 32 g · F 22 g

Dinner

Tofu vegetable curry with rice450

2 cups (480 g) tofu curry, 3/4 cup (135 g) brown rice

P 24 g · C 54 g · F 17 g

Snacks

Strawberries70

1 1/2 cups (225 g) strawberries

P 1 g · C 18 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1475 kcal

Breakfast

Peanut butter banana oat pancakes380

2 small oat pancakes (oats, egg, banana), 1 tsp (5 g) peanut butter, 1/2 cup (120 g) Greek yogurt

P 22 g · C 48 g · F 12 g

Lunch

Greek chicken pita with tabbouleh525

1 whole-wheat pita (60 g), 4 oz (113 g) chicken, 2 tbsp (30 g) tzatziki, 1/2 cup (90 g) tabbouleh, cucumber, tomato

P 42 g · C 56 g · F 14 g

Dinner

Turkey meatballs with spaghetti squash440

5 oz (142 g) turkey meatballs, 2 cups (300 g) spaghetti squash, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 40 g · C 32 g · F 17 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Almonds70

10 almonds (12 g)

P 3 g · C 3 g · F 6 g

What to buy this week

•Chicken breast, 2 lb (907 g); salmon and cod fillets, 4 portions
•Lean ground beef and ground turkey, 1 lb (454 g) each
•Eggs and egg whites; Greek yogurt, 32 oz (907 g); cottage cheese, 16 oz (454 g)
•Canned tuna, white beans, chickpeas, lentils, black beans
•Oats, quinoa, brown rice, barley, whole-grain bread, tortillas and pitas
•Vegetables: spinach, romaine, tomatoes, cucumbers, carrots, asparagus, green beans, broccoli, mushrooms, potatoes, sweet potatoes, spaghetti squash
•Fruit: apples, bananas, oranges, grapes, berries, peaches
•Pantry: hummus, tahini, almond butter, peanut butter, olive oil, salsa, marinara, granola, walnuts, pepitas

Food swaps

Instead of	Try	Why
5 oz (142 g) chicken	5 oz (142 g) turkey, pork tenderloin or firm tofu	Protein stays similar.
3/4 cup (135 g) brown rice	3/4 cup (130 g) quinoa, barley or 1 medium potato (170 g)	Keeps calories steady.
2 tbsp (30 g) tzatziki	2 tbsp (30 g) Greek yogurt with cucumber and dill	Basically the same thing, cheaper.
1/4 cup (30 g) granola	1 tbsp (8 g) chopped nuts or 1 tbsp (10 g) seeds	Cuts added sugar.

Frequently asked questions

Is 1,500 calories a good target for weight loss?

For many adults it is a practical middle ground that supports steady loss without feeling restrictive. Your ideal intake depends on your size, activity and how much you currently eat — people who are taller, more active or starting from a higher intake often need more than 1,500.

Can my whole family eat this plan?

Yes. The meals are ordinary, family-friendly food. If someone at the table needs more calories, they can simply take a larger portion of the grains and protein while keeping the same dishes.

What if I get hungry between meals?

Shift some calories from snacks into your meals by adding vegetables and lean protein at lunch and dinner, and drink water with meals. If hunger is still high after a week, step up to the 1,600 calorie plan.

Related plans & recipes

1400 Calorie Meal Plan→1600 Calorie Meal Plan→7 Day Diet Plan for Weight Loss→1500 Calorie 7-Day Meal Plan→1500 Calorie No-Cook Meal Plan→Low Calorie Dinners→

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Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.