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A 7-day 1500 calorie meal plan with breakfast, lunch, a snack and dinner for each day. Each meal lists exact portions, and the daily totals are the sum of those four meals. Days come to about 1,490 to 1,505 calories and 130g to 136g of protein.
7-Day 1500 Calorie Menu
Day 1 — Monday
1,500 kcal • 132g ProteinCook 2 whole eggs + 1/2 cup (120g) liquid egg whites in 1 tsp olive oil with 1 cup baby spinach and 28g crumbled feta. Serve with 1 slice (40g) sprouted whole-grain toast.
Combine 4.5 oz (130g cooked) grilled chicken breast, 1/2 cup (90g) cooked quinoa, 1 cup diced cucumber and cherry tomatoes, 5 kalamata olives, and 1 tsp olive oil + lemon juice.
Top 3/4 cup (170g) plain 0% Greek yogurt with 1/2 cup (75g) fresh blueberries and a dash of cinnamon.
4 oz (115g cooked) 90/10 lean taco ground beef, 130g air-fried cubed sweet potato, 1/2 cup (113g) low-fat cottage cheese, 1/4 sliced avocado, and 1 tbsp hot honey drizzle.
Day 2 — Tuesday
1,495 kcal • 133g ProteinMix 1/2 cup (40g) rolled oats, 1/2 cup unsweetened almond milk, 1/2 cup (115g) 0% Greek yogurt, 15g vanilla whey or plant protein powder, and 1/2 cup strawberries. Chill overnight.
Sear 5 oz (140g) 93% lean ground turkey with cumin and chili powder. Serve over 2 cups romaine, 1/2 cup black beans, 1/4 cup corn, pico de gallo, and 2 tbsp salsa verde.
3/4 cup (170g) low-fat 2% cottage cheese seasoned with 1/2 tsp Everything Bagel seasoning, paired with 1 medium sliced cucumber.
Bake 5.5 oz (155g) Atlantic salmon fillet with lemon juice, garlic, and 1 tsp olive oil at 400°F (200°C) for 12 mins alongside 1.5 cups asparagus and 100g roasted baby potatoes.
Day 3 — Wednesday
1,500 kcal • 135g ProteinBlend 1/2 cup (40g) rolled oats, 1/2 cup (113g) low-fat cottage cheese, 2 whole eggs, and 1/2 tsp baking powder. Cook on a non-stick griddle and top with 1/2 cup raspberries.
1 can (5 oz / 140g drained) solid white albacore tuna in water, 1 hard-boiled egg, 1 cup steamed green beans, 100g boiled baby potatoes, mixed greens, and 1 tbsp Dijon vinaigrette.
1 cup (155g) steamed shelled edamame with sea salt + 1/2 medium sliced apple.
Coat 5.5 oz (155g) chicken breast in 2 tbsp Italian panko crumbs, pan-sear in 1 tsp olive oil, top with 1/2 cup marinara and 35g part-skim mozzarella. Serve with 2 cups roasted zucchini.
Day 4 — Thursday
1,495 kcal • 134g Protein1 slice whole-grain sourdough topped with 40g mashed avocado, 2 oz (56g) wild smoked salmon, and 3/4 cup (180g) scrambled egg whites on the side.
Simmer 2 cups low-sodium chicken bone broth (10g P) with star anise and ginger; add 4 oz (115g) shredded chicken breast, 100g cooked rice noodles, bean sprouts, and fresh cilantro.
Stir 1 tbsp (8g) powdered peanut butter and 1 tsp unsweetened cocoa powder into 3/4 cup (170g) plain 0% Greek yogurt.
Stir-fry 5 oz (140g) lean flank steak strips and 2 cups broccoli florets in 1 tsp sesame oil, garlic, ginger, and 1.5 tbsp low-sodium soy sauce. Serve with 2/3 cup (100g) cooked brown rice.
Day 5 — Friday
1,500 kcal • 131g ProteinSauté 2 links (68g) lean poultry sausage and 1 cup diced bell peppers + onions; scramble in 2 whole eggs + 1/4 cup egg whites.
5 oz (140g) cumin-paprika grilled chicken breast over romaine, tomatoes, pickled onions, 1/3 cup chickpeas, and 2 tbsp Greek yogurt-tahini garlic sauce.
1 part-skim mozzarella string cheese stick wrapped in 3 oz (85g) low-sodium oven-roasted turkey breast slices with mustard.
Sear 6 oz (170g) peeled raw shrimp in 1 tsp olive oil with lime and chili. Serve in 3 warm corn tortillas with 1/2 cup black beans, shredded cabbage, and 30g diced avocado.
Day 6 — Saturday
1,500 kcal • 132g ProteinSimmer 1 cup crushed tomatoes with garlic, cumin, and bell pepper; poach 2 whole eggs + 1/2 cup (120g) egg whites in the sauce and top with 28g feta. Serve with 1/2 whole-wheat pita.
4.5 oz (130g) grilled chicken breast, 1 slice crisp turkey bacon, 3 cups chopped romaine, cherry tomatoes, 35g avocado, and 2 tbsp tangy yogurt-herb dressing.
3/4 cup (170g) low-fat 1% cottage cheese topped with 3/4 cup sliced fresh strawberries.
Marinate 5.5 oz (155g) chicken breast in 1/4 cup Greek yogurt, garam masala, garlic, and lemon; air fry or roast at 400°F for 15 mins. Serve with 2/3 cup cooked basmati rice and cucumber raita.
Day 7 — Sunday
1,505 kcal • 136g ProteinCombine 1/2 cup (40g) rolled oats, 1 shot chilled espresso, 1/2 cup almond milk, 15g protein powder, and 1/2 cup (115g) 0% Greek yogurt dusted with 1 tsp cocoa powder.
Wok-sear 5 oz (140g) lean ground chicken breast with garlic, chili, green beans, fresh basil, and 1 tbsp oyster/soy sauce. Serve with 1/2 cup cooked jasmine rice.
2 whole hard-boiled eggs + 2 hard-boiled egg whites seasoned with black pepper and 1 cup cherry tomatoes.
Pan-sear 5.5 oz (155g) lean top sirloin steak in 1 tsp olive oil and rosemary for 4 mins per side. Serve with 130g baked sweet potato and 1.5 cups steamed green beans.
Printable Grocery List
Everything you need to prep all 28 meals for one person for the week.
Lean Proteins & Seafood
- 2 lbs (900g) boneless, skinless chicken breasts
- 5 oz (140g) lean ground chicken breast
- 5 oz (140g) 93/7 lean ground turkey
- 4 oz (115g) 90/10 lean ground beef
- 10.5 oz (300g) lean flank or top sirloin steak
- 5.5 oz (155g) fresh Atlantic salmon fillet
- 6 oz (170g) raw peeled medium shrimp
- 2 oz (56g) wild smoked salmon + 1 can (5 oz) albacore tuna
- 2 links lean poultry sausage + 3 oz sliced deli turkey
Dairy & Eggs
- 1 dozen large whole eggs
- 1 carton (32 oz) 100% liquid egg whites
- 1 large tub (32 oz) plain 0% non-fat Greek yogurt
- 1 tub (24 oz) low-fat (1% or 2%) small-curd cottage cheese
- 1 small block crumbled feta cheese (2 oz)
- Part-skim shredded mozzarella (2 oz) + 1 string cheese stick
- Unsweetened almond milk (1 quart)
Fresh Produce
- 2 medium sweet potatoes + 1/2 lb baby potatoes
- 2 medium Hass avocados
- 2 heads romaine lettuce + 1 bag baby spinach
- 1 bunch asparagus, 2 cups broccoli florets & 2 cups green beans
- 2 medium zucchinis, 2 cucumbers & 3 bell peppers
- 2 pints cherry tomatoes + fresh lemons & limes
- Fresh blueberries, strawberries, raspberries & 1 apple
- Fresh cilantro, basil, garlic bulb & ginger root
Whole Grains, Legumes & Pantry
- Old-fashioned rolled oats (1.5 cups)
- Quinoa, brown rice & basmati/jasmine rice
- 1 can black beans & 1 can chickpeas (rinsed)
- 1 cup frozen shelled edamame pods
- Sprouted whole-grain bread, corn tortillas & whole-wheat pita
- Extra-virgin olive oil, hot honey, salsa & low-sodium soy sauce
- Chicken bone broth (16 oz) & 1 can crushed tomatoes
Batch Prep in 45 Minutes
- Roast the Root Veggies Together: Cube both sweet potatoes and toss the baby potatoes with 2 tsp olive oil, salt, and smoked paprika. Roast on a sheet pan at 400°F (200°C) for 20 minutes and store in glass containers for Days 1, 2, 3, and 7.
- Cook Your Grains in One Batch: Simmer 1 cup of brown/basmati rice and 1/2 cup of quinoa on the stovetop so lunches and dinners assemble in under 5 minutes.
- Whisk Overnight Oats Jars: Assemble the Day 2 Berry Overnight Oats and Day 7 Tiramisu Protein Oats in Mason jars so breakfast is grab-and-go.
Frequently Asked Questions
Who is a 1,500-calorie meal plan suitable for?
Daily energy needs vary based on age, height, current weight, sex, and physical activity levels. A 1,500-calorie target is commonly used as a structured baseline by individuals looking to manage portion sizes, while very active individuals or taller adults may require additional calories or larger portions.
How are the calories and protein calculated in this 7-day plan?
Every meal lists specific uncooked or prepared ingredient weights (such as 5 oz chicken breast or 170g non-fat Greek yogurt). Daily totals are the exact sum of the four listed meals, averaging 1,490 to 1,505 kcal and 130g to 136g of protein per day.
Is this 1,500-calorie meal plan low in added sugar?
Yes. The menu focuses on whole-food carbohydrates with high fiber—such as rolled oats, sweet potatoes, quinoa, brown rice, legumes, and berries—while keeping refined sugars to a minimum.
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