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 (1525cals, 140g protein, 107g net carbs, 51g fat 17g fiber per day) cannot be customized.
Day 1
1475cals, 147g protein, 132g net carbs, 31g fat 20g fiber per day
1 potato(es) (520cal, 54p, 55c, 6f)
6 oz (205cal, 34p, 0c, 8f)
1 cup(s) (55cal, 1p, 5c, 3f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 2
1475cals, 136g protein, 112g net carbs, 46g fat 17g fiber per day
1 serving(s) (440cal, 41p, 22c, 18f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 serving(s) (298cal, 40p, 5c, 12f)
1 serving(s) (184cal, 8p, 36c, 1f)
Day 3
1475cals, 148g protein, 113g net carbs, 39g fat 17g fiber per day
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1/2 serving(s) (298cal, 40p, 5c, 12f)
1 serving(s) (184cal, 8p, 36c, 1f)
Day 4
1550cals, 139g protein, 102g net carbs, 56g fat 19g fiber per day
1 2/3 serving(s) (477cal, 49p, 33c, 13f)
1/2 serving(s) (92cal, 4p, 18c, 0f)
Day 5
1550cals, 132g protein, 141g net carbs, 44g fat 15g fiber per day
1 sandwich(es) (348cal, 20p, 52c, 6f)
1 serving(s) (141cal, 9p, 9c, 7f)
Day 6
1575cals, 139g protein, 84g net carbs, 66g fat 19g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (401cal, 43p, 7c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 serving(s) (69cal, 2p, 4c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
Day 7
1525cals, 141g protein, 64g net carbs, 71g fat 15g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (401cal, 43p, 7c, 21f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 serving(s) (69cal, 2p, 4c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
12 oz (410cal, 68p, 2c, 14f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
Grocery List (61 items)
Beverages
Protein powder
3 scoop (1/3 cup ea) (93g)
Water
1/4 gallon (1037mL)
Dairy and Egg Products
Whole milk
6 cup(s) (1440mL)
Goat cheese
2 oz (57g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Eggs
4 large (200g)
Butter
3/4 tbsp (11g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Lemon juice
1/4 tbsp (4mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Lime juice
1 tbsp (15mL)
Sausages and Luncheon Meats
Turkey pepperoni
66 slices (116g)
Ham cold cuts
4 oz (113g)
Fats and Oils
Oil
1 1/2 oz (49mL)
Salad dressing
6 tbsp (90mL)
Olive oil
2/3 oz (26mL)
Marinade sauce
1/2 cup (120mL)
Finfish and Shellfish Products
Shrimp, raw
6 oz (170g)
Tilapia, raw
3/4 lbs (336g)
Vegetables and Vegetable Products
Kale leaves
1/2 lbs (253g)
Sweet potatoes
3 sweetpotato, 5" long (595g)
Frozen mixed veggies
2/3 lbs (311g)
Broccoli
1/2 cup chopped (46g)
Zucchini
1/2 medium (98g)
Onion
1/2 medium (2-1/2" dia) (63g)
Tomatoes
2 2/3 medium whole (2-3/5" dia) (329g)
Red bell pepper
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Cucumber
1 cucumber (8-1/4") (301g)
Frozen broccoli
3/8 package (118g)
Red onion
1/8 medium (2-1/2" dia) (14g)
Sweet pickles
4 chips (30g)
Fresh green beans
1 1/2 cup 1/2" pieces (150g)
Garlic
2 1/2 clove (8g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Serrano pepper
1 pepper(s) (6g)
Spices and Herbs
Salt
2 tsp (11g)
Black pepper
1 tsp, ground (2g)
Oregano, dried
1/4 tbsp, ground (1g)
Dried dill weed
1/2 tbsp (2g)
Paprika
1/2 tsp (1g)
Red wine vinegar
1/2 tsp (3mL)
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Ground coriander
2 dash (0g)
Fresh tarragon
1/2 tbsp, chopped (1g)
Legumes and Legume Products
Lentils, raw
1 cup (192g)
Soy sauce
2 tbsp (30mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1423g)
Boneless skinless chicken thighs
1/2 lbs (255g)
Ground chicken, raw
1 lbs (454g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 fl oz (99g)
Pork Products
Boneless pork loin
6 oz (170g)
Other
Stir-fry sauce
2 tbsp (34g)
Chicken bone broth
1 1/4 cup(s) (mL)
Protein bar (20g protein)
2 bar (100g)
Mixed greens
4 1/2 cup (135g)
Cereal Grains and Pasta
Long-grain white rice
10 tbsp (116g)
Baked Products
Hamburger buns
1 bun(s) (51g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
breakfast prep - 3 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
snack prep - 3 days
1. Turkey pepperoni
94cal, 12p, 1c, 4f (per meal)
66 slices (116g)
Recipe has been scaled from original by 8.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Basic shrimp
205cal, 34p, 0c, 8f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque. Season with salt, pepper or seasoning blend of choice.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
520cal, 54p, 55c, 6f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
lunch prep - 1 days
1. Pork and vegetable stir fry
440cal, 41p, 22c, 18f (per meal)
6 oz (170g)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 10oz package (142g)
2 tbsp (34g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return pork to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until pork is fully cooked.
6
Serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. One pan roasted chicken & veggies
298cal, 40p, 5c, 12f (per meal)
3/4 lbs (340g)
1/4 tbsp, ground (1g)
1/2 cup chopped (46g)
3 dash, ground (1g)
3 dash (2g)
1/2 medium (98g)
1/4 medium (2-1/2" dia) (28g)
1 tbsp (15mL)
4 tbsp cherry tomatoes (37g)
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Bone both rice
184cal, 8p, 36c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
lunch prep - 1 days
1. Basic chicken breast
317cal, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
breakfast prep - 2 days
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 2 days
1. Cucumber goat cheese bites
118cal, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 1 days
1. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Mixed vegetables
73cal, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Chicken-broccoli-sweet potato bowl
477cal, 49p, 33c, 13f (per meal)
1/2 tsp (1g)
5/6 sweetpotato, 5" long (175g)
1/2 tbsp (8mL)
1/2 tsp, ground (1g)
1/2 tsp (3g)
6 2/3 oz (187g)
3/8 package (118g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Bone both rice
92cal, 4p, 18c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
lunch prep - 1 days
1. Bbq chipped ham sandwich
348cal, 20p, 52c, 6f (per meal)
4 chips (30g)
3 tbsp (51g)
4 oz (113g)
1 bun(s) (51g)
1
In a small bowl mix together the ham and barbecue sauce until ham is fully coated.
2
Optional: heat ham & barbecue together in a skillet, stirring occasionally, for a few minutes until warmed through.
3
Place ham in between bun and top with pickles. Serve.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 2 days
1. Marinaded chicken breast
283cal, 50p, 1c, 8f (per meal)
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. Kale chips
69cal, 2p, 4c, 5f (per meal)
Recipe has been scaled from original by 0.67x. 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
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Thai chicken larb
401cal, 43p, 7c, 21f (per meal)
1 1/2 cup 1/2" pieces (150g)
1 lbs (454g)
1 tsp (5mL)
1/2 small (35g)
1 clove (3g)
1 inch (2.5cm) cube (5g)
1 pepper(s) (6g)
1 tbsp (15mL)
2 tbsp (30mL)
2 dash (0g)
1
Heat oil in a large skillet over medium heat. Add garlic, onion, ginger, serrano pepper, and coriander. Stir and cook until onion has softened, about 5 minutes.
2
Mix in ground chicken and a pinch of salt. Cook until chicken is browned and almost fully cooked.
3
Add in green beans and stir. Cook for about 5 more minutes until green beans have softened a little.
4
Add in soy sauce and lime juice and stir. Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Buttery tarragon tilapia
410cal, 68p, 2c, 14f (per meal)
3/4 tbsp (11g)
1/2 tbsp, chopped (1g)
1 1/2 clove (5g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2
In a small bowl, microwave the butter for a few seconds until melted. Stir in the garlic, tarragon, and a pinch of salt.
3
Place the tilapia fillets on the prepared baking sheet and spoon the buttery sauce evenly over the top.
4
Bake for 12-15 minutes, or until the tilapia is opaque and flakes easily with a fork. Serve.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.