7-Day 1500 Calorie Meal Plan
This 7-day plan sits around 1500 calories a day, a level many people use for steady, sustainable weight loss. The focus is on high-protein, high-volume meals that keep you full despite the lower calories, so it feels satisfying rather than restrictive. Each day has a breakfast, lunch, dinner and a light snack, all linking to our full recipes.
Average per day across the week (~1500 kcal/day)
Monday
1255 kcal · 138g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Garlic Shrimp with Zucchini Noodles 280 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 1 apple, a small pot of Greek yogurt (150g) 345 kcal
Tuesday
1502 kcal · 141g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 banana, a handful of almonds (25g), 1 orange 312 kcal
Wednesday
1545 kcal · 130g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 apple, 2 tbsp pumpkin seeds, a handful of berries 235 kcal
Thursday
1382 kcal · 130g protein- Breakfast Egg White & Veggie Scramble 160 kcal
- Lunch Greek Chicken Bowl 340 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 1 orange, a small pot of Greek yogurt (150g) 312 kcal
Friday
1540 kcal · 140g protein- Breakfast Protein Berry Smoothie 350 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Beef & Broccoli Stir-Fry 380 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 apple, a handful of almonds (25g), 1 pear 340 kcal
Saturday
1557 kcal · 139g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 banana, 1 orange, 2 tbsp pumpkin seeds 257 kcal
Sunday
1485 kcal · 122g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Turkey Meatballs in Tomato Sauce 320 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 1 apple, a small pot of Greek yogurt (150g) 345 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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