7-Day 1,500-Calorie Meal Plan (High-Protein and Easy to Follow)
Plan at a glance
- About 1,400–1,500 calories and 100–125 g protein per day.
- Built from simple, repeatable meals and 5 of our recipes, so you cook less.
- Includes a grocery list and how to adjust calories up or down.
- 1,500 calories is too low for many men and very active people. See “Is 1,500 right for you?”
This plan takes the guesswork out of your first week. Every day has three meals and one or two snacks, built around lean protein, vegetables, fruit and whole grains. Meals repeat on purpose, so you can cook once and eat twice.
Is 1,500 calories right for you?
1,500 calories a day creates a moderate deficit for many women and smaller or less active adults. Many men, taller people and very active people need more, often 1,800–2,200 calories, to lose weight safely. Estimate your needs with our calorie deficit guide, then:
- Need more? Add ½ cup of rice or quinoa to lunch and dinner (+about 220 calories), or an extra snack such as a banana with 1 tbsp peanut butter (+about 200).
- Losing faster than 2 lb a week after the first two weeks, or feeling exhausted? Eat more. See How Fast Can You Safely Lose Weight?
The plan
Calories and protein are rounded estimates.
Day 1
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt berry parfait | 280 | 25 g |
| Lunch | Grilled chicken salad: 4 oz chicken, mixed greens, cucumber, tomato, ½ cup chickpeas, 1 tbsp vinaigrette | 450 | 42 g |
| Snack | 1 medium apple + 1 tbsp peanut butter | 190 | 4 g |
| Dinner | 4 oz baked salmon, 1½ cups roasted broccoli, ½ cup quinoa (roast broccoli with 1 tsp oil) | 470 | 32 g |
| Daily total (approx.) | 1390 | 103 g | |
Day 2
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | 2 eggs + 2 egg whites scrambled with spinach, 1 slice whole-grain toast | 300 | 24 g |
| Lunch | Turkey & black bean chili (1½ cups) + 2 tbsp Greek yogurt | 380 | 30 g |
| Snack | 1 cup baby carrots + ¼ cup hummus | 150 | 5 g |
| Dinner | Sheet-pan lemon herb chicken + ½ cup quinoa | 420 | 42 g |
| Snack | ½ cup low-fat cottage cheese + ½ cup pineapple | 160 | 13 g |
| Daily total (approx.) | 1410 | 114 g | |
Day 3
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | High-protein overnight oats (with ½ scoop protein powder) | 410 | 31 g |
| Lunch | Tuna wrap: whole-wheat tortilla, 3 oz tuna mixed with 2 tbsp Greek yogurt, lettuce, tomato; cucumber slices on the side | 380 | 30 g |
| Snack | 1 pear + 1 light string cheese | 160 | 7 g |
| Dinner | Shrimp stir-fry: 4 oz shrimp, 2 cups mixed vegetables, 2 tsp oil, low-sodium soy sauce, 1 cup brown rice | 500 | 30 g |
| Daily total (approx.) | 1450 | 98 g | |
Day 4
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt berry parfait | 280 | 25 g |
| Lunch | Leftover Turkey & black bean chili (1½ cups) + 2 tbsp Greek yogurt | 380 | 30 g |
| Snack | 1 cup edamame in the pod | 120 | 11 g |
| Dinner | 4 oz 93% lean turkey burger on a whole-wheat bun with lettuce and tomato, large side salad with 1 tbsp vinaigrette | 500 | 35 g |
| Treat | 1 oz (28 g) dark chocolate, 70% or higher | 170 | 2 g |
| Daily total (approx.) | 1450 | 103 g | |
Day 5
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | 2 eggs + 2 egg whites scrambled with spinach, 1 slice whole-grain toast | 300 | 24 g |
| Lunch | Leftover Sheet-pan lemon herb chicken + ½ cup quinoa | 420 | 42 g |
| Snack | ¾ cup nonfat Greek yogurt + ½ cup berries + cinnamon | 140 | 17 g |
| Dinner | Chicken fajita burrito bowl | 450 | 43 g |
| Snack | 1 medium apple | 95 | 0 g |
| Daily total (approx.) | 1405 | 126 g | |
Day 6
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | High-protein overnight oats (with ½ scoop protein powder) | 410 | 31 g |
| Lunch | Greek salad with 4 oz grilled chicken, cucumber, tomato, red onion, olives, 1 oz feta, lemon-oregano dressing | 430 | 40 g |
| Snack | 1 medium apple + 1 tbsp peanut butter | 190 | 4 g |
| Dinner | 5 oz baked cod, ¾ cup roasted potatoes, 1½ cups green beans | 450 | 35 g |
| Daily total (approx.) | 1480 | 110 g | |
Day 7
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | Veggie omelet: 2 eggs + 2 egg whites, peppers, mushrooms, 1 oz reduced-fat cheese; ½ cup berries | 330 | 28 g |
| Lunch | 1½ cups lentil soup + side salad | 400 | 20 g |
| Snack | ½ cup low-fat cottage cheese + ½ cup pineapple | 160 | 13 g |
| Dinner | 1 cup cooked whole-wheat pasta with lean turkey and tomato sauce and sautéed zucchini | 560 | 38 g |
| Daily total (approx.) | 1450 | 99 g | |
Grocery list (for one person, one week)
- Protein: about 2½ lb chicken breast, 1½ lb 93% lean ground turkey (chili) + 1 lb (burgers & pasta), 4 oz salmon, 5 oz cod, 4 oz shrimp, 1 can tuna, 1 dozen eggs + carton of egg whites, 32 oz nonfat Greek yogurt, 16 oz cottage cheese, string cheese, small feta, reduced-fat cheese
- Produce: spinach, mixed greens, romaine, broccoli, bell peppers, zucchini, onions, garlic, cucumbers, tomatoes, baby carrots, mushrooms, green beans, potatoes, lemons and limes, apples, pears, berries (fresh or frozen), pineapple, avocado
- Pantry: rolled oats, chia seeds, quinoa, brown rice, whole-wheat pasta, whole-wheat tortillas and buns, whole-grain bread, canned black beans and chickpeas, canned tomatoes, lentil soup (or dry lentils), salsa, hummus, peanut butter, granola, olive oil, spices (chili powder, cumin, paprika, oregano)
- Frozen: edamame, mixed stir-fry vegetables
Tips for success
- Prep on Sunday. Our Meal Prep Plan shows how to cook the chili, chicken and oats in about 90 minutes.
- Drink water with every meal; choose zero-calorie drinks.
- Swap freely. Trade any meal for another with similar calories and protein.
- Keep moving. Aim for 150 minutes of moderate activity a week, plus two strength sessions. Try our exercise guides.
The bottom line
A meal plan works best as a template, not a rulebook. Use this week to learn portion sizes and which meals you enjoy, then repeat your favorites.
Follow @fastweightlossdietplan on Instagram for a new tip every week.
Sources
- Dietary Guidelines for Americans
- USDA FoodData Central (nutrition values)
- CDC – Physical Activity Guidelines for Adults
Nutrition values are estimates calculated from typical USDA values and will vary with brands and portion sizes. This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.
