1452 Calorie Meal Plan For Weight Loss

This is week six of the female weight loss meal plan series. This meal plan is around 1400-1600 calories and was designed by me (Noah Quezada RDN) for a active 5 foot 4 inch female.

1466 calorie meal plan.

This meal plan includes:

  • One protein shake: In the morning 
  • Three meals: Greek Yogurt With Strawberries, One Pan Beef Lasagna, (Dinner) Lean protein with potatoes and veggies. 
  • One snack: Orange
  • Protein ice cream: Before bed treats. 

1529 Calorie Meal Plan Outline:

  • Meal One: Whey protein shake with water 
  • Snack: Orange
  • Meal Two: Greek Yogurt With Strawberries 
  • Meal Three: One Pot Healthy Beef Lasagna
  • Meal Four: Lean protein (tilapia, chicken burgers, salmon.) with potatoes, Brussel sprout and a spinach. 
  • Before Bed: Chocolate Casein Protein Ice Cream 

Nutrition Information

This meal plan provides about 1466 calories, 135 grams of protein, 165 grams of carbohydrate, and 36 grams of fat.

1452 Calorie Meal Plan

Meal One (130 Calories)

  • Mix one scoop of whey protein powder with water. 

Meal Two (310 Calories)

  • 170 g Greek yogurt, 12 grams chia seeds, 75 g strawberries.

Meal Three (412 Calories)

Meal Four (369 Calories)

  • One portion of fish (tilapia or salmon) with one serving (125 grams) of baked potatoes and one portion (75 g) of broccoli or asparagus. 
  • (Or) Chicken Burgers: Lean frozen chicken patties, whole grain buns (4 inches), Toppings: mustard, light mayo, ketchup, and low-fat cheese. With a side serving of steamed veggies. 

Snack (87 Calories)

  • Large Orange

Protein Ice Cream (168 Calories)

  • Mix one scoop (5 grams) of creatine monohydrate, 1 tbsp of chocolate pudding mix, and ½ scoop (16 grams) of Ghost Marshmallow Whey Protein with 3/4 cup of milk to make the Marshmallow Protein Ice Cream recipe.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.