1500 Calorie Meal Plan For Weight Loss

If you have followed along, this is week three’s meal plan. This meal plan offers about 1400-1500 calories, 140-150 grams of protein, 160 grams of carbohydrates, and 38 grams of fat. 

I am Noah, a dietitian and weight loss coach. I created this 1500-calorie meal plan for a female in her mid-twenties who weighs 165 pounds, is 5 feet and 4 inches, and is looking to lose about 30 pounds. 

This meal plan includes: 

  • One whey protein shake: In the morning 
  • Three meals: Healthy Homemade McGriddle, Shredded Chicken Burrito, Lean protein with potatoes and veggies. 
  • One snack: Fruit – before the workout
  • Protein ice cream: Before bed treats. 

My significant other and I are using these meal plans each week with the goal of losing 20-30 pounds. For the male version of this meal plan, see the 2000-calorie meal plan. 

This meal plan is designed to provide a calorie deficit, relatively high protein, sufficient fiber, and micronutrient goals

Meal Plan Outline:

  • Meal One: Whey Protein Shake With Water 
  • Meal Two: Healthy Homemade McGriddle 
  • Meal Three: Shredded Chicken Burrito 
  • Meal Four: Fish (Tilapia, Chicken Burgers, Salmon.) with potatoes, broccoli, and asparagus. 
  • Before Bed: Chocolate Casein Protein Ice Cream
  • Pre-workout: Fruit

How to Meal Prep: 

To prepare this meal plan, I would batch-prep and buy pre-cooked shredded chicken, make a few eggs ahead of time, and finally prepare the baked potatoes

Who Is This Meal Plan For?

This 1500-calorie meal plan was made for an average-height 25- 35-year-old female who started at about 165 to 175 pounds and aimed to lose about 30 pounds.

This high-protein plan is for a female who lifts weights 3-4 times per week in addition to working and living. 

Week Three 1500 Calorie Meal Plan: 

1500 calorie meal plan for weight loss

Meal One: (120 Calories) 

  • Mix one scoop of whey protein powder with water. 

Meal Two: (414 Calories)  

Meal Three: (345 Calories) 

  • Shredded Chicken Burrito: 2 oz shredded chicken, 1 tbsp Greek yogurt, 1 tbsp green chili, 1-2 tbsp pico de gallo, (extreme wellness high fiber) tortilla, 2 oz black beans, 2 oz kidney beans, 2 oz corn, and low-fat shredded cheese. 

Meal Four: (310 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. 

Note: I found these chicken burger patties at King Soopers: 190 calories and 30 grams of protein. 

Lean Chicken Burger option

Before Bed: (168 Calories)

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

Pre-workout: (90 Calories)

  • Two Mandarin Oranges 30 minutes to an hour before your workout.

Nutrition

Nutrition: 1440-1504 calories, 146-150 grams of protein, 161 grams of carbohydrate, 28 grams of fiber, 30-39 grams of fat, 2300 mg of sodium. 

Depending on the dinner, calories, and macronutrients are subject to change. See picture below

Summary

This 1500-calorie meal plan turned out great. We both loved the new Healthy Homemade McGriddle, and the frozen chicken burgers were clutch for those later-in-the-week dinner options.  

I will start making a list of these meal plans so that they are easy to find and follow. I think we will add these to two different list style posts. One a list called Weight Loss Meal Plans For Females and another called Couples Weight Loss Meal Plan. 

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.