1500-Calorie Meal Plan: Full Day Menu
Three 1,500-calorie menus with 110 g of protein — the most common starting point for women who want to lose weight without going hungry. Rice, beans, bread and fruit included: no crash diet.
The numbers
- Calories
- 1,497 kcal
- Protein
- 109 g
- Carbohydrates
- 166 g
- Fat
- 46 g
- Fibre
- 21 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Women with light to moderate activity aiming to lose about 0.5 kg (1 lb) a week.
How to follow it
- Strength-train 2–3 times a week so the weight you lose is fat, not muscle.
- Plan your afternoon snack — it is when most grazing happens.
- Fit one free meal a week into your calories instead of throwing the week away.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites430 g · 13 pcs
- Tuna canned in water (drained)160 g
- Lean ground beef 90/10 (cooked)120 g
- Chicken breast (grilled)110 g
- Pork tenderloin (roasted)110 g
- Chicken drumstick (skinless, roasted)110 g
Dairy
- Greek yogurt (plain, nonfat)280 g
- Cottage cheese (2% fat)180 g
Grains, bread and cereals
- White rice (cooked)390 g
- Rolled oats (dry)100 g
- Granola50 g
- Whole-wheat bread30 g
Vegetables and roots
- Sweet potato (baked)520 g
- Tomato120 g
- Carrot120 g
- Iceberg lettuce120 g
- Romaine lettuce120 g
- Broccoli (steamed)120 g
- Zucchini (cooked)120 g
Fruit
- Apple280 g · 2 pcs
- Cantaloupe melon240 g
- Watermelon180 g
- Banana110 g · 1 pcs
Pantry
- Olive oil60 g
- Cashews30 g
- Peanuts (dry-roasted)20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Is a 1,500-calorie diet good for weight loss?
For many women, yes: it sits below daily expenditure without being extreme. For men or very active people it is usually too little — work out your expenditure and subtract 300–500 kcal.
How many meals a day is best?
Meal frequency does not change fat loss; total calories and protein do. This menu uses 4 meals, but in the generator you can choose 3 to 6.
What are the macros of this diet?
On average 1,497 kcal a day, with 109 g of protein, 166 g of carbs, 46 g of fat and 21 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
1400-Calorie Meal Plan: Full Day Menu
1,400 kcal · 100 g protein · 4 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
1200-Calorie Meal Plan: Full Day Menu
1,200 kcal · 90 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
Weight-Loss Meal Plan: 3 Sample Days
1,600 kcal · 120 g protein · 4 meals
Low-Carb Meal Plan (1,600 kcal)
1,600 kcal · 125 g protein · 4 meals