1500 calorie macro meal plan

In just a few clicks, generate your own 1500 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.

Option 1: Generate your own plan

Generate Plan

This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.

Option 2: Sample plan

This sample plan (1525cal, 115g protein, 89g net carbs, 70g fat, 20g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Kale & eggs, orange, string cheese
Chunky canned soup (creamy), yogurt and cucumber
Pan-fried salmon, fruit juice
Grapes, cottage cheese and pineapple
Tue
Wed
Thu
Simple chicken breast, olive oil drizzled sugar snap peas
Chicken-broccoli-rice bowl, sunflower seeds
Kale chips
Fri
Cheesy ham roll ups , orange, milk
Sat
Cajun cod, broccoli
Classic steak, tomato and avocado salad, fruit juice
Fruits and Fruit Juices
Grapes
5 1/4 cup (483g)
Canned pineapple
1/2 cup, chunks (91g)
Fruit juice
22 fl oz (660mL)
Oranges
6 orange (924g)
Lime juice
1/2 tbsp (8mL)
Avocados
1/4 avocado(s) (50g)
Dairy and Egg Products
Lowfat cottage cheese
2 cup (452g)
Lowfat greek yogurt
2 1/4 cup (630g)
Eggs
4 extra large (224g)
String cheese
4 stick (112g)
Cheese
6 tbsp, shredded (42g)
Whole milk
1 cup (240mL)
Fats and Oils
Oil
1 1/2 oz (47mL)
Olive oil
3 oz (92mL)
Finfish and Shellfish Products
Salmon
18 oz (510g)
Cod, raw
16 1/2 oz (468g)
Spices and Herbs
Salt
1 1/6 oz (33g)
Black pepper
3/16 oz (5g)
Garlic powder
3 dash (1g)
Cajun seasoning
2 tbsp (12g)
Vegetables and Vegetable Products
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Kale leaves
20 1/2 oz (577g)
Frozen broccoli
9 3/4 oz (279g)
Frozen sugar snap peas
3 1/3 cup (480g)
Onion
1/2 tbsp minced (8g)
Tomatoes
1/4 medium whole (2-3/5" dia) (31g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (672g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Sausages and Luncheon Meats
Ham cold cuts
2 slice (46g)
Beef Products
Sirloin steak, raw
4 oz (113g)
snack prep - 3 days
1. Grapes
100 cals, 1p, 16c, 1f (per meal)
  • Grapes
    5 1/4 cup (483g)
  • 2. Cottage cheese and pineapple
    125 cals, 19p, 8c, 2f (per meal)
  • Lowfat cottage cheese
    2 cup (452g)
  • Canned pineapple, drained
    1/2 cup, chunks (91g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    dinner prep - 3 days
    1. Pan-fried salmon
    410 cals, 35p, 0c, 30f (per meal)
  • ,
  • Oil
    1 1/2 tbsp (23mL)
  • Salmon
    18 oz (510g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Bring the salmon to room temperature 10 minutes before cooking.
    2
    Warm a large nonstick skillet with oil over medium-low heat.
    3
    Season the fish with salt and pepper.
    4
    Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • lunch prep - 3 days
    1. Chunky canned soup (creamy)
    355 cals, 12p, 30c, 17f (per meal)
  • ,
  • Chunky canned soup (creamy varieties)
    3 can (~19 oz) (1599g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    2. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    2 1/4 cucumber (8-1/4") (677g)
  • Lowfat greek yogurt
    2 1/4 cup (630g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    breakfast prep - 4 days
    1. Kale & eggs
    105 cals, 8p, 2c, 8f (per meal)
  • Eggs
    1 extra large (56g)
  • Kale leaves
    4 tbsp, chopped (17g)
  • Salt
    1/2 dash (0g)
  • Oil
    1/2 tsp (3mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Crack the eggs in a small bowl and whisk together.
    2
    Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
    3
    Heat your oil of choice in a frying pan over medium heat.
    4
    Add egg mixture and cook to your preferred consistency.
    5
    Serve.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 3. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • snack prep - 3 days
    1. Kale chips
    205 cals, 5p, 11c, 14f (per meal)
  • Kale leaves
    3 bunch (510g)
  • Olive oil
    3 tbsp (45mL)
  • Salt
    1 tbsp (18g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
    2
    Trim the leaves from the stems and tear the leaves into bite sized pieces.
    3
    Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
    4
    Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
    5
    Spread the leaves over the baking sheet and sprinkle with salt.
    6
    Bake about 10-15 minutes- until edges are browned but not burnt.
    7
    Serve
    dinner prep - 2 days
    1. Chicken-broccoli-rice bowl
    315 cals, 32p, 31c, 6f (per meal)
  • Boneless skinless chicken breast, raw
    1/2 lb (224g)
  • Frozen broccoli
    1/2 package (142g)
  • Flavored rice mix
    1/2 pouch (~5.6 oz) (79g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
    3
    When everything is ready mix it all together and serve.
    2. Sunflower seeds
    240 cals, 11p, 3c, 19f (per meal)
  • Sunflower kernels
    2 2/3 oz (76g)
  • lunch prep - 2 days
    1. Simple chicken breast
    320 cals, 51p, 1c, 13f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 lb (448g)
  • Salt
    1 tsp (6g)
  • Black pepper
    1 tsp, ground (2g)
  • Olive oil
    1 tbsp (15mL)
  • Garlic powder
    2 dash (1g)
  • 1
    First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
    2
    STOVETOP
    3
    Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
    4
    Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
    5
    BAKED
    6
    Preheat oven to 400 degrees Fahrenheit.
    7
    Place chicken on broiler pan (recommended) or baking sheet.
    8
    Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
    9
    BROILED/GRILLED
    10
    Setup oven so top rack is 3-4 inches from heating element.
    11
    Set oven to broil and preheat on high.
    12
    Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
    13
    ALL
    14
    Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
    2. Olive oil drizzled sugar snap peas
    205 cals, 7p, 10c, 12f (per meal)
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Frozen sugar snap peas
    3 1/3 cup (480g)
  • Olive oil
    5 tsp (25mL)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    breakfast prep - 2 days
    1. Cheesy ham roll ups
    110 cals, 9p, 1c, 8f (per meal)
  • ,
  • Ham cold cuts
    2 slice (46g)
  • Cheese
    6 tbsp, shredded (42g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Lay slice of ham flat and sprinkle cheese evenly over the surface.
    2
    Roll up the ham.
    3
    Microwave for 30 seconds until warm and cheese has begun to melt.
    4
    Serve.
    5
    Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
    2. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • 3. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • dinner prep - 1 days
    1. Classic steak
    240 cals, 23p, 0c, 16f (per meal)
  • Sirloin steak, raw
    4 oz (113g)
  • Oil
    3/8 tsp (2mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Sprinkle some salt and pepper (to taste) on the steak.
    2
    Heat a cast iron skillet to scalding hot. Add in the oil (preferably one with a high smoke point) and coat the pan.
    3
    Add in the steak (be careful to not get get splattered) and let it sit for 2 minutes.
    4
    Use tongs to flip the steak, and let cook 2 more minutes.
    5
    At this point, you can flip the steak every 30-60 seconds, until the total cook time has reached 5-6 minutes (longer for thicker or more-well done steaks).
    6
    When internal temperature reaches desired level (medium rare: 140F/60C), remove pan from the heat, loosely cover, and let rest for 10 minutes. Serve.
    2. Tomato and avocado salad
    115 cals, 2p, 3c, 9f (per meal)
  • Onion
    1/2 tbsp minced (8g)
  • Lime juice
    1/2 tbsp (8mL)
  • Avocados, cubed
    1/4 avocado(s) (50g)
  • Tomatoes, diced
    1/4 medium whole (2-3/5" dia) (31g)
  • Olive oil
    3/8 tsp (2mL)
  • Garlic powder
    1 dash (0g)
  • Salt
    1 dash (1g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
    2
    Meanwhile, prepare the avocado and tomato.
    3
    Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
    4
    Serve chilled.
    3. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • Fruit juice
    6 fl oz (180mL)
  • lunch prep - 1 days
    1. Cajun cod
    515 cals, 85p, 6c, 17f (per meal)
  • Cod, raw
    16 1/2 oz (468g)
  • Cajun seasoning
    2 tbsp (12g)
  • Oil
    1 tbsp (14mL)
  • Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Broccoli
    45 cals, 4p, 3c, 0f (per meal)
  • Frozen broccoli
    1 1/2 cup (137g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again