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1,500 calories7 daysFamily friendly

1500 Calorie 7-Day Meal Plan

For the broadest group of adults — a moderate deficit that fits most people who want to lose weight while eating three real meals a day.

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1500 Calorie 7-Day Meal Plan

1,500 calories is the target most people can actually live with. This week gives you breakfast near 375 calories, lunch near 525, dinner near 450 and two snacks totaling about 150 — real meals, ordinary ingredients, and no feeling of being on a diet.

The week leans on chicken, fish, eggs, beans, whole grains and plenty of vegetables, with enough flexibility that most days can feed the whole household if you simply give other family members a larger portion of grains and protein.

Portion guide

Portions are sized for 1,500 calories. Moving down to 1,400? Trim 1/3 cup (60 g) of grains from lunch. Moving up to 1,800? Add 1 oz (28 g) of protein plus 1/2 cup (90 g) of grains or fruit at two meals.

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.

Monday

1530 kcal

Breakfast

Egg white veggie scramble with toast375

3 egg whites plus 1 egg, spinach, tomato, 1 slice (28 g) toast, 1 tsp olive oil

P 26 g · C 28 g · F 16 g

Lunch

Chicken quinoa bowl525

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

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) Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1510 kcal

Breakfast

Overnight oats with berries and walnuts375

1/2 cup (40 g) oats, 1/2 cup (120 ml) skim milk, 1/2 cup (75 g) berries, 1 tbsp (8 g) 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 hummus105

1 cup (110 g) carrots, 2 tbsp (30 g) hummus

P 3 g · C 12 g · F 5 g

Orange60

1 small orange (140 g)

P 1 g · C 15 g · F 0 g

Wednesday

1500 kcal

Breakfast

Cottage cheese with peaches and pepitas380

1 cup (226 g) cottage cheese, 1/2 cup (80 g) peaches, 1 tbsp (8 g) pepitas

P 30 g · C 26 g · F 15 g

Lunch

Lentil soup with roll and salad520

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

Air-popped popcorn90

3 cups (24 g) 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

1515 kcal

Breakfast

Banana protein smoothie with oats380

1 scoop (30 g) whey, 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 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 beef, 1/2 cup (90 g) black beans, lettuce, 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

Grapes75

3/4 cup (110 g) grapes

P 1 g · C 19 g · F 0 g

Friday

1490 kcal

Breakfast

Veggie omelette with potatoes380

1 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) 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) 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) chicken, romaine, 2 tbsp (30 ml) light Caesar, 2 tbsp (15 g) parmesan, 1/2 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, 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 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; 93% lean ground beef, 1 lb (454 g)
  • •93% lean ground turkey, 1 lb (454 g); deli turkey
  • •Eggs and egg whites; Greek yogurt, 2 tubs; cottage cheese, 1 tub; feta, parmesan, string cheese
  • •Canned tuna, white beans, chickpeas, black beans, lentils
  • •Oats, quinoa, brown rice, barley, whole-grain bread, tortillas, pitas, granola
  • •Vegetables: spinach, romaine, tomatoes, cucumbers, carrots, asparagus, green beans, broccoli, mushrooms, peppers, potatoes, sweet potatoes, spaghetti squash
  • •Fruit: apples, bananas, oranges, grapes, berries, peaches

Food swaps

Instead ofTryWhy
5 oz (142 g) chicken5 oz (142 g) turkey, cod or 6 oz (170 g) tofuProtein stays about the same.
3/4 cup (135 g) brown rice3/4 cup (130 g) quinoa, 3/4 cup (120 g) barley or 1 cup (150 g) potatoesSwap whole grains freely.
1/4 avocado (35 g)1 1/2 tbsp (24 g) hummusWorks in wraps and bowls.
1/4 cup (30 g) granola1 tbsp (8 g) chopped nuts plus cinnamonLess added sugar.

Frequently asked questions

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

For many adults it is the most livable deficit — enough food to feel satisfied, low enough to produce steady loss. Your ideal number depends on your size and activity; taller or very active people often need 1,800 or more.

Can I cook once and eat twice on this plan?

Yes, and it is encouraged. The chili, soup, stir-fry and turkey meatballs all keep three to four days in the fridge. Cook two or three recipes on Sunday and you cover most of the week's lunches and dinners.

What if my weight is not moving?

Check portions and drinks first — oils, dressings, sauces and liquid calories are the most common leaks. If everything is measured and the scale is flat for three to four weeks, reduce calories by about 150 or add daily movement.

Related plans & recipes

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

Compare calorie tiers

1200 Calorie Meal Plan1400 Calorie Meal Plan1500 Calorie Meal Plan1600 Calorie Meal Plan1800 Calorie Meal Plan2000 Calorie Meal Plan

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.