1500 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1500 calorie meal plan to lose fat/weight 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
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: Pre-made plan with PDF
This pre-made PDF plan (1525cal, 136g protein, 93g net carbs, 57g fat, 22g fiber per day) cannot be customized.
Day 1
1475cal, 140g protein, 90g net carbs, 52g fat, 20g fiber
1 serving(s) (363cal, 42p, 31c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
9 oz (451cal, 53p, 18c, 18f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 2
1475cal, 138g protein, 75g net carbs, 62g fat, 21g fiber
1 serving(s) (363cal, 42p, 31c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
8 oz (316cal, 51p, 1c, 12f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
Day 3
1550cal, 136g protein, 70g net carbs, 71g fat, 23g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 kiwi (47cal, 1p, 8c, 0f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 container(s) (310cal, 25p, 33c, 8f)
8 oz (316cal, 51p, 1c, 12f)
3 1/2 serving(s) (253cal, 5p, 14c, 16f)
Day 4
1525cal, 137g protein, 77g net carbs, 68g fat, 16g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 kiwi (47cal, 1p, 8c, 0f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 container(s) (310cal, 25p, 33c, 8f)
10 oz (370cal, 64p, 2c, 12f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
Day 5
1500cal, 132g protein, 80g net carbs, 63g fat, 18g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1 kiwi (47cal, 1p, 8c, 0f)
1 1/2 serving(s) (439cal, 47p, 35c, 10f)
1/2 serving(s) (38cal, 1p, 3c, 2f)
8 oz (310cal, 51p, 3c, 10f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 6
1550cal, 136g protein, 131g net carbs, 42g fat, 27g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 sandwich(es) (474cal, 51p, 43c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 7
1550cal, 136g protein, 131g net carbs, 42g fat, 27g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2/3 serving(s) (114cal, 5p, 7c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 sandwich(es) (474cal, 51p, 43c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Grocery List (51 items)
Dairy and Egg Products
Eggs
12 large (600g)
Butter
3/4 tbsp (11g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
String cheese
2 stick (56g)
Fruits and Fruit Juices
Kiwi
7 fruit (483g)
Raspberries
1 1/2 cup (185g)
Avocados
1/2 avocado(s) (101g)
Lime juice
2/3 fl oz (20mL)
Clementines
2 fruit (148g)
Vegetables and Vegetable Products
Cucumber
3/4 cucumber (8-1/4") (226g)
Frozen mixed veggies
1 cup (135g)
Frozen broccoli
15 oz (431g)
Frozen green beans
4 2/3 cup (565g)
Bell pepper
4 large (628g)
Onion
2/3 medium (2-1/2" dia) (78g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (535g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (394g)
Tilapia, raw
1/2 lbs (252g)
Cereal Grains and Pasta
All-purpose flour
1/6 cup(s) (23g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
2 1/2 g (3g)
Lemon pepper
2 tsp (4g)
Garlic powder
1/4 tbsp (2g)
Cayenne pepper
3/4 dash (0g)
Paprika
1/3 dash (0g)
Thyme, dried
3/4 dash, ground (0g)
Crushed red pepper
4 dash (1g)
Fats and Oils
Olive oil
2 2/3 oz (84mL)
Salad dressing
1/3 cup (79mL)
Oil
1 1/2 tbsp (23mL)
Balsamic vinaigrette
4 tbsp (60mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Pork Products
Pork tenderloin, raw
3/4 lbs (340g)
Bacon
3 slice(s) (30g)
Other
Mixed greens
6 1/4 cup (188g)
Italian seasoning
4 dash (2g)
Flavored quinoa mix
3/8 package (4.9 oz) (52g)
Cottage cheese & fruit cup
2 container (340g)
Frozen mixed berries
1 cup (136g)
Coleslaw mix
1/2 cup (45g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1579g)
Snacks
Large granola bar
2 bar (74g)
Legumes and Legume Products
Hummus
6 oz (168g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Beverages
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Water
1 1/2 cup(s) (356mL)
Sweets
Honey
2 tbsp (42g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
4 slice(s) (128g)
Nut and Seed Products
Almonds
1/3 cup, whole (48g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
breakfast prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
snack prep - 3 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Pan seared breaded tilapia
450 cals, 53p, 18c, 18f (per meal)
3/4 tbsp (11g)
1/6 cup(s) (23g)
1/2 lbs (252g)
3 dash (2g)
3 dash, ground (1g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Pork-broccoli-rice bowl
365 cals, 42p, 31c, 7f (per meal)
1/2 pouch (~5.6 oz) (79g)
2 dash (2g)
2 dash, ground (1g)
1 tsp (5mL)
1/2 package (142g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season the pork with salt and pepper.
2
Take the olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring occasionally. Set aside.
3
Meanwhile, prepare the rice and broccoli according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Olive oil drizzled green beans
255 cals, 5p, 14c, 17f (per meal)
1/2 tsp (0g)
1/2 tsp (1g)
4 2/3 cup (565g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 3 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
snack prep - 2 days
dinner prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
lunch prep - 1 days
1. Chicken-broccoli-quinoa bowl
440 cals, 47p, 35c, 10f (per meal)
6 oz (168g)
3/8 package (107g)
3/8 package (4.9 oz) (52g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Simple mixed greens and tomato salad
40 cals, 1p, 3c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Spicy garlic lime chicken breast
310 cals, 51p, 3c, 10f (per meal)
1 tsp (5mL)
1/4 tbsp (2g)
1 tbsp (15mL)
2 dash (1g)
2/3 dash, ground (0g)
2/3 dash (0g)
1/3 dash (0g)
2/3 dash, ground (0g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Bell pepper strips and hummus
115 cals, 5p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
255 cals, 29p, 22c, 2f (per meal)
1 cup (136g)
2/3 cup(s) (54g)
2 scoop (1/3 cup ea) (62g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
dinner prep - 2 days
1. Hot honey chicken sandwich
475 cals, 51p, 43c, 10f (per meal)
1/2 tsp (3mL)
4 tbsp (23g)
2 dash (0g)
1 tbsp (21g)
1 bun(s) (51g)
1/2 lbs (227g)
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
350 cals, 30p, 31c, 9f (per meal)
1/4 tsp (1mL)
1/2 cup (15g)
2 slice(s), thick/large (1/2" thick) (54g)
2 tbsp (30g)
2 slice(s) (64g)
4 oz (113g)
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
