1500-Calorie Meal Plan 

This easy 1500-calorie meal is designed to help you stay in a calorie deficit without feeling deprived. The meals and snacks are high in protein and fiber, which helps you feel satisfied.

This 1500-calorie meal plan includes breakfast, lunch, dinner, and snacks. Each meal includes a recipe with ingredients and instructions, plus nutrition information for each meal. 

Stick around until the end, where I answer some of your most asked questions. 

While this article was written by Noah Quezada RDN, a registered dietitian nutritionist, it is for information purposes only and should not be taken as medical advice. Before making any diet alterations, please consult an experienced healthcare provider about the best options!

About the 1500-calorie meal plan:

Calories 

The 1500 calories in this meal plan are the sum of the total energy heald within macronutrients or macros for short. Macros are made up of carbohydrates, protein, and fat. Each of these nutrients provides the body with a specific number of calories per gram. 

For this meal plan, the percentage of each macro is 35%/35%/30%:

35% of the 1500 calories come from protein

35% of the 1500 calories come from carbohydrates 

30% of the 1500 calories come from fats

Protein

35 percent of 1500 calories is 525 calories, and each gram of protein has about four calories per gram. Giving us a target of 131 grams of protein daily.

Carbohydrates  

Another 35 percent of 1500 calories will be allotted for carbs this again gives about 525 calories, and each gram of carbs also has about four calories per gram. Giving us a target of 131 grams of carbohydrates.

Fat 

30% of the calories go to fat. 30 percent of 1500 calories is 450 calories, and because fat is much more “energy dense,” each gram has about nine calories per gram. Giving us a target of 50 grams of fat. 

Fiber

Although fiber does not provide energy in the form of calories, it is an important nutrient for many reasons. Fiber helps with feeling full and regularity, just to name a few. For this reason, I have included the fiber content of each meal. 

The average person should aim for 25-35 grams of fiber per day, and you will see that this meal plan hits that target.

How To Meal Prep:

I am a firm believer in the idea of cooking once and eating twice. While I cannot say for certain who originated this term, it is a great way to think about meal prep.

How I like to think about meal prepping in one of two ways. The first way is batch prepping: making several recipe servings and portioning them into separate containers.

Or, you can cook as you go, which I do most often. For example, for dinner on Monday, I will make chili. Enough for dinner that night, and then I portion the rest into containers for lunch later in the week.

The great thing about both of these methods is that they can be done in advance, and then all you have to do is grab and go. 

If you are interested in learning more about macro meal planning, I have written a whole post on how to plan your meals.

Sample Meal Plan 

Day One:

Calories	Protein	Carbs	Fats	Fiber
1567	136 g	184 g	48 g	53 g

Breakfast: Mango Protein Smoothie

Ingredients

• One cup of frozen mangos (150 grams) 
• One cup of almond milk unsweetened 
• One scoop of whey protein powder (Affiliate Link)  
• 1/3 cup of 2% or fat-free greek yogurt

Instructions

1. Add the ingredients to a blender and blend until smooth.

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
392	37 g	38 g	11 g	10 g

Snacks: Greek Yogurt 

Ingredients

• Danon’s Pro Greek Yogurt 

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
140	20 g	8 g	3 g	0 g

Lunch: Salmon Salad Wrap Recipe

Ingredients

• 1/2 Avocado mashed
• 1/4 cup of greek yogurt non-fat 
• 1/4 cup of celery 
• 1/2 cup cucumber 
• 1/2 of the juice of a lemon 
• 1 tsp Garlic powder 
• 1 dash of salt 
• 120 g can of drained salmon

Instructions

1. Mix the avocado, yogurt, cucumber, celery, lemon juice, garlic powder, and salt in a bowl. 
2. Add salmon into the mixture and mix everything until coated. 
3. Wrap the salmon salad in a tortilla wrap or serve on a bed of lettuce.

Nutrition Facts

With Tortilla 

Calories	Protein	Carbs	Fats	Fiber
414	43 g	38 g	19 g	22 g

With Lettuce Wrap 

Calories	Protein	Carbs	Fats	Fiber
359	37 g	18 g	17 g	8 g

Snacks: Fruit 

Ingredients

• One piece of medium-sized fruit

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
115	1 g	31 g	1 g	6 g

Dinner: Simple Ground Turkey Spaghetti

Ingredients

• Olive Oil
• 2 1/2 cups water or chicken broth (Low sodium) 
• Ground Turkey, 97/3
• Garlic
• Onion, White, Yellow, or Red, Raw
• Salt
• Black Pepper
• Pasta Sauce, Marinara, No Sugar Added
• Balsamic Vinegar
• Italian Seasoning
• Parsley, Fresh
• Pasta, Whole-Wheat, Dry

Instructions

1. Place a large 5-7 quart pot on the stove. Add one tbsp olive oil and heat to medium to high.
2. While the pot is heating, begin to chop your garlic and onion. Once the pot is hot, add the garlic and onion. Sauté for about 2 min. 
3. Once you begin to get the aroma from the garlic and onion, add in your ground turkey.  Mix well, breaking the turkey apart as it cooks. Season with salt and black pepper. Cook until browned, about 5-7 minutes.
4. Once the turkey is almost cooked, add in your water, pasta sauce, balsamic vinegar, and Italian seasoning. Mix well. 
5. Time to add the whole wheat pasta. To submerge the pasta, you may need to break the pasta in half. Bring the pot to a boil. Once it reaches a boil, lower the heat and simmer for ten or until the pasta is tender. 
6. Every few minutes, stir the pasta. Cover the pot with the lid again to continue cooking.
7. The pasta is done cooking when it becomes tender. Let the pasta sit for 2-3 minutes to absorb more of the sauce. 

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
486	33 g	54 g	17 g	9 g

Day Two: 

Calories	Protein	Carbs	Fats	Fiber
1429	130 g	141 g	41 g	28 g

Breakfast: Strawberry Banana Smoothie Bowl

Ingredients

• 1 cup frozen strawberries 
• 1/2 medium – 7″ to 7 7/8″ long frozen banana 
• 1/2 cup whole greek yogurt 
• 24 g whey protein powder
• 1/4 cup milk 

Toppings:

• 1 tbsp chia seeds
• Banana 
• Sliced almonds
• Granola 

Instructions

1. Add the frozen strawberries, banana, yogurt, whey protein powder, and milk to a blender. 

2. Blend the ingredients until smooth. 

3. Pour the smoothie into a bowl and top with chia seeds.

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
402	35 g	46 g	10 g	10 g

Snacks: Cottage Cheese with Almonds

Ingredients

• 3/4 Cup of Lowfat Cottage Cheese 
• 10 g Of Sliced almonds 

Instructions

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
182	23	6 g	7 g	1 g

Lunch: Rotisserie Chicken Chipotle Bowl

Ingredients

• 1/4 cup uncooked rice or 3/4-1 cup cooked 
• 1/4 cup black beans 
• 4 oz Rotisserie Chicken (Diced) 
• 2 Tbsp whole greek yogurt
• 2 Tbsp Salsa 
• 1 oz Shredded Cheese 
• 2 Lime wedges

Instructions

1. Cook the rice according to package instructions.
2. Break down the rotisserie chicken into bite-sized pieces.
3. To serve, divide the cooked rice and black beans between two bowls. Top with chicken, yogurt, salsa, cheese, and a squeeze of lime.
4. Garnish with lime wedges and enjoy!

*Note: If you don’t have access to a rotisserie chicken, you can cook your chicken breast if preferred. 

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
423	39 g	44 g	11 g	7 g

Snacks: Fruit 

Ingredients

One piece of medium-sized fruit

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
115	1 g	31 g	1 g	6 g

Dinner: Ground Turkey Lettuce Burgers

Ingredients

• 1 Pound 93%/7% Lean Ground Turkey
• 1/2 Cup Bread Crumbs, Plain 
• 2 Egg Whites 
• 1/4 Cup Chopped Onion 
• 2 Cloves of Garlic

Instructions

1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper and coat it with non-stick cooking spray.
2. Mix ground turkey, bread crumbs, egg whites, onion, and garlic in a medium bowl. Mix well and form into four patties.
3. Place patties on a prepared baking sheet and bake for 25 minutes or until fully cooked.
4. Serve on a bun or lettuce wrap, and enjoy!

Nutrition Facts

With Bun

Calories	Protein	Carbs	Fats	Fiber
399	36 g	35 g	14 g	4 g

With Lettuce Wrap 

Calories	Protein	Carbs	Fats	Fiber
326	34 g	21 g	13 g	4 g

Day Three: 

Calories	Protein	Carbs	Fats	Fiber
1500	139 g	134 g	53 g	33 g

Breakfast: Breakfast Sandwich 

Ingredients

• 2 Slices of Whole Grain Sprouted Bread 
• 2 Slices of Turkey Bacon 
• 2 Whole Eggs 
• 1 Slice of Swiss Cheese

Instructions

1. Cook the turkey bacon in a pan over medium-high heat until crispy.
2. Remove from heat and set aside.

3. In the same pan, cook the eggs over medium-high heat until they are cooked to your liking.

4. Once the eggs are cooked, place them on one slice of bread, followed by the turkey bacon and cheese slice. Close with another slice of bread and enjoy!

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
406	35 g	29 g	17 g	12 g

Snacks: Magic Spoon Cereal

Ingredients

• 35 g of Magic Spoon High-Protein Cereal 
• One Cup FairLife 2% Milk

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
258	28 g	19 g	11 g	2 g

Lunch: Sheet Pan Chicken Teriyaki 

Ingredients

• 1 lb Chicken breast, cut into small strips
• 3/4 cup Teriyaki Sauce
• 1 tbsp Honey
• 1 tbsp Olive oil
• 1/2 tsp Ground ginger
• 1 garlic clove, minced
• 1 green onion, thinly sliced
• 1 red Bell pepper, cut into small strips
• 1 cup Chopped carrots.

Instructions

1. Preheat the oven to 400 degrees F.
2. In a medium mixing bowl, combine 3/4 cup of store-bought teriyaki sauce, one tablespoon of olive oil, one tablespoon of honey, one teaspoon of garlic powder, and one teaspoon of ground ginger.
3. Slice veggies and add to a large mix bowl set aside
4. Prep chicken by slicing it into 1-inch thick strips
5. Add chicken strips to the bowl and toss to coat.
6. Using tongs, spread the chicken mixture onto a large baking sheet, followed by the sliced veggies.
7. Bake for 25 minutes or until chicken is cooked through.
8. Remove from oven and top with green onion slices and sesame seeds. 
9. Serve over one serving of steamed veggies or rice.

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
332	40 g	22 g	9 g	8 g

Snacks: Fruit 

Ingredients

• One piece of medium-sized fruit

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
115	1 g	31 g	1 g	6 g

Dinner: Easy Shrimp Fajitas Sheet Pan Recipe

Ingredients

• 1 pound shrimp, peeled and deveined 
• 1 bell pepper, sliced 
• 1/2 onion, sliced 
• 1 tablespoon olive oil 
• 1 teaspoon chili powder 
• 1/2 teaspoon cumin 
• 1/4 teaspoon salt 
• 1 lime, juiced

Instructions

1. Preheat oven to 400 degrees F. 
2. Mix shrimp, bell pepper, onion, olive oil, chili powder, cumin, and salt in a large bowl. 
3. Spread mixture onto a sheet pan and roast for 15 minutes or until shrimp are cooked. 
4. Squeeze fresh lime juice over the fajitas before serving.

Serve on a whole wheat tortilla or rice, and enjoy!

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
406	35 g	29 g	17 g	6 g

Foods to Focus on:

If you’re following a 1500-calorie diet, it’s important to focus on nutrient-rich foods. By definition, nutrient-rich foods are those that provide vitamins, minerals, and other nutrients while being relatively low in calories. 

Some examples of nutrient-rich foods include 

• Fruits 
• Vegetables
• Lean protein sources 
• Whole grains
• Low-fat dairy 

There’s no perfect 1500-calorie meal plan but rather a combination of nutrient-rich foods to create a well-rounded diet.

• Fruits and vegetables are packed with vitamins, minerals, and fiber 
• Lean protein provides essential nutrients without being too high in calories or saturated fat. 
• Whole grains offer a variety of nutrients, including B vitamins and iron. 
• Low-fat dairy is a good source of calcium and other vitamins and minerals.

By including a mix of nutrient-rich foods in your 1500-calorie diet, you’ll be sure to get the nutrients you need while staying within your calorie budget.

Frequently asked questions

Conclusion

A plan is key to success with any diet, and a 1500-calorie diet is no exception. Be sure to focus on nutrient-rich foods and include a mix of fruits, vegetables, lean protein, whole grains, and low-fat dairy in your 1500-calorie diet.  And don’t forget to track your progress to ensure you stay on track.