1455 Calorie Meal Plan For Weight Loss

Are you looking for a weight-loss meal plan? You’ve come to the right place. I’m Noah, a dietitian and weight loss coach. This 1455-calorie menu was crafted for week 8 of my significant other’s fat loss journey.

This meal plan includes three meals, and one snack. The goal is to maintain a calorie deficit while boosting protein intake. In addition, this plan aims to provide foods and ingredients from each of the five food groups. Ensuring you get all the necessary nutrients.

If you try this meal plan, let me know how it goes in the comments below. Don’t forget to join the email list to be notified when I release new meal plans.

Meal Plan Outline:

  • Meal One: Blueberry Cottage Cheese Overnight Oats
  • Snack: Protein Bar and Fruit (Orange) 
  • Meal Two: Crockpot Quinoa Beef Enchiladas 
  • Meal Three: One of Three: (chicken burgers or salmon.) 

How To Meal Prep:

To prepare this meal plan, you will need to prepare three recipes in advance: the Blueberry Cottage Cheese Overnight Oats recipeCrockpot Quinoa Beef Enchiladas, and baked potatoes. This leaves you with cooking your dinners each night. Which should only take about 20 minutes.

Who Is This Meal Plan For?

This meal plan was designed for a 25-35-year-old female who strength-trains 3 times per week, works as a stylist (on her feet most of the time), weighs ~170 pounds, and is looking to lose about 30 pounds. 

If you need help figuring out what you need feel free to leave a comment down below or submit a comment privately to me.

Week Eight: 1455 Calorie Meal Plan

Meal One: (411 Calories)

Snack: (306 Calories)

  • One Protein Bar (or protein shake)
  • One serving of fruit (Orange)

Meal Two: (431 calories)

One serving of the Crockpot Quinoa Beef Enchiladas recipe.

Meal Three: (300-400 Calories)

  • 3 oz Salmon (Cooked), 8-10 asparagus spears (100 g), 100 g of baked potatoes.
  • Or chicken burgers on a whole wheat bun with light topping and low fat cheese. serving with a side of veggies and a portion of baked potatoes.


Nutrition: 1455 calories, 111 grams of protein, 179 grams of carbohydrate, 34 grams of fiber, 39 grams of fat, 15 grams of saturated fat, 1700 mg of sodium. 


This 1455 calorie meal plan was easy to prepare for the week and while I ate the 2300 calorie version of this meal plan, my significant other liked it. She said, “The Crockpot Quinoa Beef Enchiladas recipes was a solid meal!”

We have yet to do a progress update but we are planning on doing one. Until then, I fill you in on what we are doing. As often as possible (daily) we are taking our morning weights. Then on a bi-weekly basis we are take physical body measurements. Lastly, also on a bi-weekly time line we are taking progress pictures.

If you do make this meal plan or any of the recipes let me know who it went. Tag me in any pictures!

If you are interested in one-on-one coaching, sign up for the waitlist.

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.