1530 Calorie Meal Plan For Weight Loss

This is week five in the weight loss meal plans series. This meal plan is 1400-1600 calories and designed for a 5 foot 4 inch young adult active female looking to lose about 30 pounds.

This meal plan includes: 

  • One whey protein shake: In the morning 
  • Three meals: Greek Yogurt Bowl With Strawberries, Creamy Cajun Shrimp Pasta, (Dinner) Lean protein with potatoes and veggies. 
  • One snack: Fruit – before the workout
  • Protein ice cream: Before bed treats. 

1530 Calorie Meal Plan Outline

1500 Calorie Meal Plan Week 5
  • Meal One: Whey Protein Shake With Water 
  • Snack: Orange
  • Meal Two: Greek yogurt With Strawberries And Chia Seeds
  • Meal Three: Creamy Cajun Shrimp Pasta
  • Meal Four: Lean Protein (Tilapia, Chicken Burgers, Salmon.) With Potatoes, Brussel Sprout and Spinach. 
  • Before Bed: Chocolate Casein Protein Ice Cream 

Nutrition Information

This meal plan provides about 1529 calories, 133 grams of protein, 188 grams of carbohydrate, and 33 grams of fat.

1530 Calorie Meal Plan

Meal One (130 Calories)

  • Mix one scoop of whey protein powder with water. 

Meal Two (309 Calories)

  • 170 g Greek yogurt, 12 grams chia seeds, 75 g strawberries, 1 oz pumpkin seeds.

Meal Three (416 Calories)


Meal Four (399 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 (105 Calories)

  • One Banana

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.