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 (1500cal, 142g protein, 82g net carbs, 59g fat, 19g fiber per day) cannot be customized.
Day 1
1500cal, 142g protein, 85g net carbs, 57g fat, 21g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 pita(s) (444cal, 53p, 38c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Day 2
1500cal, 134g protein, 85g net carbs, 58g fat, 22g fiber
1 serving(s) (229cal, 18p, 17c, 8f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 oz (300cal, 40p, 4c, 12f)
2 serving(s) (207cal, 6p, 40c, 1f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
Day 3
1525cal, 155g protein, 82g net carbs, 56g fat, 17g fiber
6 oz (300cal, 40p, 4c, 12f)
2 serving(s) (207cal, 6p, 40c, 1f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 4
1500cal, 140g protein, 62g net carbs, 69g fat, 17g fiber
1/2 serving(s) (237cal, 30p, 4c, 11f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 5
1500cal, 136g protein, 82g net carbs, 62g fat, 15g fiber
1 1/3 serving(s) (302cal, 35p, 24c, 5f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 roll up(s) (108cal, 9p, 1c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
8 oz (283cal, 50p, 1c, 8f)
1 1/3 serving(s) (138cal, 4p, 27c, 0f)
Day 6
1500cal, 145g protein, 88g net carbs, 56g fat, 19g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (380cal, 55p, 11c, 13f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
Day 7
1500cal, 145g protein, 88g net carbs, 56g fat, 19g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (380cal, 55p, 11c, 13f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
Grocery List (55 items)
Fruits and Fruit Juices
Blackberries
1/2 cup (72g)
Avocados
1 3/4 avocado(s) (352g)
Lime juice
2 1/2 tsp (13mL)
Green olives
12 large (53g)
Blueberries
1 1/2 cup (222g)
Clementines
4 fruit (296g)
Lemon juice
1 tsp (6mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Dairy and Egg Products
Lowfat greek yogurt
2 3/4 cup (770g)
Whole milk
1 cup (240mL)
Eggs
15 large (750g)
Cheese
1/2 cup, shredded (56g)
Nonfat greek yogurt
1/2 cup (140g)
Breakfast Cereals
Granola
1/2 cup (45g)
Vegetables and Vegetable Products
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Onion
1 medium (2-1/2" dia) (99g)
Tomatoes
5 medium whole (2-3/5" dia) (612g)
Garlic
1/2 clove (2g)
Green onions
1 tbsp, chopped (6g)
Mashed potato mix
1/3 lbs (151g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Kale leaves
2 1/4 cup, chopped (151g)
Raw celery
1/2 stalk, small (5" long) (9g)
Purple onions
1/6 medium (2-1/2" dia) (21g)
Bell pepper
2 large (312g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
1 1/2 g (1g)
Red wine vinegar
2/3 oz (19mL)
Dill weed, fresh
1 tbsp sprigs (1g)
Chili powder
2 tsp (5g)
Fresh basil
14 leaves (7g)
Lemon pepper
1 1/4 tbsp (9g)
Dried dill weed
1/4 tbsp (1g)
Chipotle seasoning
1/4 tbsp (1g)
Taco seasoning mix
1 tbsp (9g)
Other
Mixed greens
11 cup (330g)
Stewed tomatoes with peppers and spices
1/3 can (~15 oz) (140g)
Teriyaki sauce
1/2 cup (120mL)
Finfish and Shellfish Products
Canned tuna
2 1/2 can (~6 oz) (430g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2304g)
Baked Products
Pita bread
1/3 package (92g)
Fats and Oils
Salad dressing
6 tbsp (90mL)
Olive oil
1 oz (31mL)
Balsamic vinaigrette
2 tbsp (30mL)
Oil
1 1/2 oz (46mL)
Mayonnaise
3/4 tbsp (11mL)
Marinade sauce
4 tbsp (60mL)
Sausages and Luncheon Meats
Ham cold cuts
2 slice (46g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 1/2 tbsp (23mL)
Beverages
Water
2 1/3 cup(s) (552mL)
Cereal Grains and Pasta
White hominy
1/3 can (15.5 oz) (146g)
Pork Products
Pork tenderloin, raw
1/3 lbs (151g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
breakfast prep - 2 days
1. Blackberry & granola parfait
230 cals, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 3 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
dinner prep - 2 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
1 1/4 avocado(s) (251g)
2 1/2 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 1/2 cup (75g)
5/8 small (44g)
2 1/2 can (~6 oz) (430g)
10 tbsp, chopped (113g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Tzatziki chicken salad in pita
445 cals, 53p, 38c, 7f (per meal)
4 tbsp (70g)
1/4 cucumber (8-1/4") (75g)
1/2 clove (2g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 tbsp, chopped (6g)
6 oz (170g)
1 tbsp sprigs (1g)
1 pita, large (6-1/2" dia) (64g)
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.
3
Combined completely cooled chicken with all other ingredients into a medium bowl.
4
Cover and refrigerate until ready to serve.
5
Stuff a heaping cup of the mixture into each large pita.
6
Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Instant mashed potatoes
205 cals, 6p, 40c, 1f (per meal)
4 oz (113g)
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
dinner prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 3 days
1. Kale & eggs
295 cals, 20p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
snack prep - 2 days
1. Cheesy ham roll ups
110 cals, 9p, 1c, 8f (per meal)
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.
lunch prep - 1 days
1. Buffalo chicken salad
235 cals, 30p, 4c, 11f (per meal)
3/4 tbsp (11mL)
2 tbsp, chopped (20g)
1 1/2 tbsp (23mL)
2 tbsp (35g)
1/2 stalk, small (5" long) (9g)
4 oz (113g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 1 days
1. Mexican posole soup
300 cals, 35p, 24c, 5f (per meal)
1/3 cup(s) (79mL)
1/3 can (15.5 oz) (146g)
1/3 lbs (151g)
1/4 tbsp (1g)
1/3 can (~15 oz) (140g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4mL)
1/4 tbsp (1g)
1 tsp (6mL)
6 tbsp (105g)
1/6 medium (2-1/2" dia) (21g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. 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 - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Instant mashed potatoes
140 cals, 4p, 27c, 0f (per meal)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
snack prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. 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.