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

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 (1500cal, 148g protein, 101g net carbs, 46g fat, 24g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Higher-calorie breakfast cereal with protein milk, boiled eggs
Curried pork chops, roasted brussels sprouts
Indian chicken wings
Protein shake, applesauce , grapes
Tue
Wed
Italian baked tilapia, milk, roasted brussels sprouts
Cajun tilapia, fruit juice, lima beans
Thu
Higher-calorie breakfast cereal, strawberries
Fri
Lowfat greek yogurt
Sat
Pan fried tilapia, green beans
Parmesan crusted tilapia, buttery white rice, olive oil drizzled green beans
Beverages
Water
3 1/4 cup(s) (770mL)
Protein powder
4 1/2 scoop (1/3 cup ea) (140g)
Fruits and Fruit Juices
Grapes
3 3/4 cup (345g)
Applesauce
3 to-go container (~4 oz) (366g)
Fruit juice
16 fl oz (480mL)
Strawberries
4 1/2 cup, whole (648g)
Fats and Oils
Oil
1 tbsp (17mL)
Olive oil
2 oz (58mL)
Poultry Products
Chicken wings, with skin, raw
1 1/2 lb (681g)
Spices and Herbs
Salt
1 oz (26g)
Curry powder
1/2 oz (16g)
Black pepper
1/4 oz (7g)
Cajun seasoning
3/4 tbsp (5g)
Paprika
4 dash (1g)
Vegetables and Vegetable Products
Brussels sprouts
7/8 lb (397g)
Onion
1 1/4 small (88g)
Canned crushed tomatoes
1 1/4 can (14.5 oz) (506g)
Lima beans, frozen
1 1/2 package (10 oz) (426g)
Frozen green beans
1 1/3 cup (161g)
Pork Products
Pork chop, bone-in
3 chop (534g)
Breakfast Cereals
Higher-calorie breakfast cereal
5 1/4 serving (252g)
Dairy and Egg Products
Whole milk
5 cup (1171mL)
Eggs
4 medium (176g)
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Parmesan cheese
3 tbsp (19g)
Butter
1 tsp (5g)
Other
Italian seasoning
1 1/4 tbsp (14g)
Finfish and Shellfish Products
Tilapia, raw
4 lb (1848g)
Cereal Grains and Pasta
Long-grain white rice
2 tbsp (23g)
snack prep - 3 days
1. Protein shake
110 cals, 24p, 1c, 1f (per meal)
  • ,
  • Water
    1 cup(s) (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 2. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    3. Grapes
    75 cals, 1p, 12c, 1f (per meal)
  • Grapes
    3 3/4 cup (345g)
  • dinner prep - 2 days
    1. Indian chicken wings
    495 cals, 44p, 0c, 34f (per meal)
  • ,
  • Oil
    1 tsp (6mL)
  • Chicken wings, with skin, raw
    1 1/2 lb (681g)
  • Salt
    1/2 tbsp (9g)
  • Curry powder
    2 1/4 tbsp (14g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.
    lunch prep - 2 days
    1. Curried pork chops
    360 cals, 59p, 0c, 13f (per meal)
  • ,
  • Pork chop, bone-in
    3 chop (534g)
  • Curry powder
    1/4 tbsp (2g)
  • Olive oil
    1/2 tbsp (8mL)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    2. Roasted brussels sprouts
    120 cals, 4p, 6c, 7f (per meal)
  • Brussels sprouts
    1/2 lb (227g)
  • Olive oil
    1 tbsp (15mL)
  • Salt
    2 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    breakfast prep - 4 days
    1. Higher-calorie breakfast cereal with protein milk
    225 cals, 15p, 28c, 4f (per meal)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Whole milk
    6 tbsp (90mL)
  • Protein powder
    3/8 scoop (1/3 cup ea) (12g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving of cereal should be in the 160-200 calorie range or scaled accordingly.
    2. Boiled eggs
    60 cals, 6p, 0c, 4f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • Recipe has been scaled from original by 2x. 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.
    lunch prep - 3 days
    1. Italian baked tilapia
    350 cals, 59p, 13c, 5f (per meal)
  • ,
  • Onion, chopped
    1 1/4 small (88g)
  • Italian seasoning
    1 1/4 tbsp (14g)
  • Tilapia, raw
    2 lb (840g)
  • Canned crushed tomatoes
    1 1/4 can (14.5 oz) (506g)
  • Salt
    5 dash (4g)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
    6
    Serve.
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (180mL)
  • 3. Roasted brussels sprouts
    60 cals, 2p, 3c, 4f (per meal)
  • Brussels sprouts
    3/8 lb (170g)
  • Olive oil
    3/4 tbsp (11mL)
  • Salt
    1 1/2 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
    Preheat oven to 400 F (200 C).
    2
    To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
    3
    In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
    4
    Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
    5
    Remove from oven and serve.
    dinner prep - 3 days
    1. Cajun tilapia
    200 cals, 34p, 1c, 7f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Oil
    3/4 tbsp (11mL)
  • Cajun seasoning
    3/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • Fruit juice
    5 1/3 fl oz (160mL)
  • 3. Lima beans
    155 cals, 9p, 21c, 1f (per meal)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    1/4 tbsp (5g)
  • Lima beans, frozen
    1 1/2 package (10 oz) (426g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    snack prep - 3 days
    1. Higher-calorie breakfast cereal
    185 cals, 6p, 28c, 4f (per meal)
  • Whole milk
    6 tbsp (90mL)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    2. Strawberries
    80 cals, 2p, 12c, 1f (per meal)
  • ,
  • Strawberries
    4 1/2 cup, whole (648g)
  • breakfast prep - 2 days
    1. Lowfat Greek yogurt
    310 cals, 25p, 33c, 8f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    2 (5.3 oz) container(s) (300g)
  • dinner prep - 1 days
    1. Parmesan crusted tilapia
    275 cals, 39p, 3c, 12f (per meal)
  • Tilapia, raw
    3/8 lb (168g)
  • Olive oil
    1/4 tbsp (4mL)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Parmesan cheese, grated
    3 tbsp (19g)
  • Paprika
    4 dash (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 degrees F (200 degrees C).
    2
    Line a baking sheet with aluminum foil.
    3
    Whisk Parmesan cheese, paprika, parsley (optional), salt, and pepper together in a shallow dish.
    4
    Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
    5
    Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
    2. Buttery white rice
    120 cals, 2p, 18c, 5f (per meal)
  • Black pepper
    1/2 dash, ground (0g)
  • Butter
    1 tsp (5g)
  • Salt
    1 dash (1g)
  • Water
    1/4 cup(s) (59mL)
  • Long-grain white rice
    2 tbsp (23g)
  • 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 water and salt 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!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
    3. Olive oil drizzled green beans
    70 cals, 1p, 4c, 5f (per meal)
  • Black pepper
    1/2 dash (0g)
  • Salt
    1/2 dash (0g)
  • Frozen green beans
    2/3 cup (81g)
  • Olive oil
    1 tsp (5mL)
  • Recipe has been scaled from original by 0.5x. 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.
    lunch prep - 1 days
    1. Pan fried tilapia
    445 cals, 68p, 1c, 19f (per meal)
  • Tilapia, raw
    3/4 lb (336g)
  • Olive oil
    1 tbsp (15mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. 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.
    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. Serve immediately.
    2. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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