1500 Calorie Meal Plan
A 1500 calorie daily meal plan — the standard moderate cut for most adults. Hits 120g+ protein with balanced macros and substantial fiber.
Total calories
1640
kcal
Protein
119
g
Carbs
150
g
Fat
62.5
g
The full day
Breakfast
380 kcal
3 eggs scrambled + 1 slice whole-grain toast + 1/2 avocado + black coffee
22g protein 22g carbs 24g fat
Lunch
540 kcal
5 oz grilled chicken breast + 1 cup brown rice + 2 cups roasted vegetables + 1 Tbsp olive oil
40g protein 50g carbs 16g fat
Snack
190 kcal
1 medium apple + 1 Tbsp peanut butter
4g protein 28g carbs 8g fat
Dinner
400 kcal
5 oz salmon + 1 cup steamed broccoli + 1/2 cup quinoa
35g protein 33g carbs 14g fat
Evening (optional)
130 kcal
1 cup non-fat Greek yoghurt + 1/2 cup mixed berries
18g protein 17g carbs 0.5g fat
About this plan
1500 kcal is the standard moderate cut for most adults under 90kg. The plan above delivers 120g of protein (1.6g/kg for a 75kg adult — at the Morton 2018 plateau for muscle gain from resistance training), 25-30g of fiber, and balanced macros. Sustainable for 8-16 weeks of structured fat loss with appropriate recovery breaks.
Use the calculators
- TDEE Calculator — find your real maintenance
- Calorie Deficit Calculator — set your target rate
- Macro Calculator — split this plan\'s calories your way
- Protein Calculator — verify your protein target
- All weight-loss calculators (11 tools)
Other meal plans
Frequently asked questions
- Is 1500 calories good for weight loss?
- For most adults with TDEE in the 1800-2200 kcal range, yes. The 300-700 kcal/day deficit produces ~0.7-1.5 lb/week fat loss — sustainable and muscle-preserving. The Helms 2014 review recommends ≤1% body weight per week as the upper rate limit for natural lifters.
- How long should I follow a 1500 calorie diet?
- 8-16 weeks is the typical sustainable run for most adults. Diet breaks (1-2 weeks at maintenance every 6-8 dieting weeks) preserve lean mass and metabolic adaptation. The MATADOR trial (Byrne 2018) showed intermittent dieting outperformed continuous restriction over 6 months.
- Is 120g of protein enough?
- At 1.6g/kg for a 75kg adult, yes — meets the Morton 2018 evidence-based floor for muscle gain. For active lifters during cuts, pushing to 140-160g (1.8-2.2g/kg) per Helms 2014 better preserves lean mass.
- Can I customize this plan?
- Yes — the framework allows substitutions within categories. Swap chicken breast for turkey breast, lean beef, fish, or tofu. Swap brown rice for quinoa, sweet potato, or oats. Swap broccoli for any non-starchy vegetable. Maintain protein totals and overall calorie target.
Track it
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