1500-Calorie Meal Plan: 3 Sample Days With 100 g+ Protein
A practical 1,500-calorie meal plan with three sample days, 100–130 g protein each, a grocery list and tips for who this calorie level fits.
By Ayoub Farid · · 2 min read
1,500 calories a day is a common weight loss target, especially for women and smaller adults. Below are three sample days built for fullness: high protein, lots of volume, and real foods.
Check that 1,500 fits you: it should be about 300–500 kcal below your maintenance. See how many calories should I eat.
Day 1 (~1,500 kcal, ~120 g protein)
| Meal | Food | kcal | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt (250 g), berries, 1 tbsp granola | 260 | 27 g |
| Lunch | Chicken burrito bowl (rice ½ cup, beans, salsa, lettuce) | 480 | 42 g |
| Snack | Apple + string cheese | 175 | 7 g |
| Dinner | Salmon (120 g), roasted potatoes (150 g), broccoli | 500 | 30 g |
| Evening | Protein pudding | 120 | 15 g |
Day 2 (~1,500 kcal, ~115 g protein)
| Meal | Food | kcal | Protein |
|---|---|---|---|
| Breakfast | 2 eggs + 2 whites, spinach, 1 slice toast | 270 | 23 g |
| Lunch | Tuna salad wrap (Greek yogurt dressing) + carrots | 420 | 38 g |
| Snack | Cottage cheese (½ cup) with pineapple | 160 | 13 g |
| Dinner | Turkey chili (2 cups) with a small salad | 480 | 38 g |
| Evening | 3 cups popcorn | 95 | 3 g |
Day 3 (~1,500 kcal, ~105 g protein, vegetarian)
| Meal | Food | kcal | Protein |
|---|---|---|---|
| Breakfast | Protein oats (oats, whey, berries) | 320 | 30 g |
| Lunch | Lentil and feta salad with quinoa | 450 | 22 g |
| Snack | Edamame (1 cup in pods) | 125 | 11 g |
| Dinner | Tofu stir-fry with vegetables and ½ cup rice | 480 | 28 g |
| Evening | Skyr with cinnamon | 120 | 15 g |
Grocery list
Greek yogurt or skyr, eggs, chicken breast, salmon, canned tuna, lean ground turkey, tofu, cottage cheese, beans, lentils, oats, rice, potatoes, whole-grain wraps, berries, apples, pineapple, spinach, broccoli, peppers, salsa, popcorn kernels.
Tips
- Cook with measured oil (1 tsp per portion).
- Swap meals freely between days with similar calories.
- Adjust after 3–4 weeks based on your weight trend.
Track it
Log each meal with a photo in Nutora; the app shows how close you are to 1,500 and to your protein target. Related: 2000-calorie meal plan, calorie deficit meals.
Frequently asked questions
Is 1,500 calories enough to lose weight?
For many women and smaller men it creates a moderate deficit. Check against your maintenance.
How much protein should a 1,500-calorie diet have?
Often 100–130 g, depending on your body weight.
Can men eat 1,500 calories?
It's low for most men; many do better around 1,800–2,200 for weight loss.
Can I follow this plan as a vegetarian?
Yes, Day 3 is vegetarian and the others can swap meat for tofu, eggs or legumes.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
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