1,500-Calorie 7-Day Meal Plan for Weight Loss

Overview

This 1,500-calorie 7-day plan averages ~130g protein, ~150g carbs and ~50g fat per day — built for steady weight loss of roughly 0.5–1 lb (0.25–0.5 kg) per week for most adults in a moderate deficit. Every day uses real, accessible food and repeats core ingredients so your grocery list stays short.

Adjust portions up or down by ~10% based on your activity and how hungry you feel. If you're losing weight too fast (>1% body weight per week), eat more.

Daily structure

Each day follows the same shape:

• Breakfast: ~350 kcal, 25-30g protein
• Lunch: ~450 kcal, 35-40g protein
• Snack: ~200 kcal, 15-20g protein
• Dinner: ~500 kcal, 35-40g protein

The 7-day plan

Day 1 — Monday

• Breakfast: High-Protein Overnight Oats
• Lunch: Tuna and White Bean Salad
• Snack: Cottage Cheese Berry Cup
• Dinner: Baked Salmon with Asparagus + 1/2 cup brown rice

Day 2 — Tuesday

• Breakfast: Egg White Veggie Scramble + 1 slice whole-grain toast
• Lunch: Chicken Quinoa Power Bowl (smaller portion)
• Snack: Apple with Peanut Butter
• Dinner: Garlic Shrimp with Zoodles + 80g cooked rice

Day 3 — Wednesday

• Breakfast: Greek Yogurt Berry Power Bowl
• Lunch: Turkey Avocado Wrap
• Snack: Sea Salt Edamame
• Dinner: Chicken & Veggie Stir-Fry (1 serving)

Day 4 — Thursday

• Breakfast: Banana Oat Protein Pancakes
• Lunch: Light Chicken Caesar Salad
• Snack: Everything-Bagel Hard-Boiled Eggs
• Dinner: Ground Turkey Stuffed Peppers (1 pepper)

Day 5 — Friday

• Breakfast: Vanilla Chia Seed Pudding
• Lunch: Lentil Veggie Soup (1 bowl) + side salad
• Snack: Peanut Butter Protein Ball ×1 + apple
• Dinner: Lean Beef Burger Bowl (smaller portion)

Day 6 — Saturday

• Breakfast: Avocado Toast with Poached Egg
• Lunch: Salmon Teriyaki Rice Bowl (lighter rice)
• Snack: Greek Yogurt Cucumber Dip with Veggies
• Dinner: Coconut Chickpea Curry (1 serving)

Day 7 — Sunday

• Breakfast: High-Protein Overnight Oats
• Lunch: Chicken Quinoa Power Bowl
• Snack: Cottage Cheese Berry Cup
• Dinner: Baked Salmon with Asparagus + roasted potatoes

Grocery list (1 person)

Protein: 1kg chicken breast, 600g salmon fillets, 500g lean ground beef or turkey, 400g shrimp, 2 cans tuna, 24 eggs, liquid egg whites, 1kg Greek yogurt, 400g cottage cheese, 500g tofu (optional swap).

Carbs: 500g rolled oats, 500g quinoa, 1kg brown rice, 4 whole-grain wraps, 1 loaf whole-grain bread, 4 sweet potatoes.

Vegetables: spinach, mixed greens, bell peppers, zucchini, asparagus, broccoli, carrots, cucumbers, cherry tomatoes, onions, garlic.

Fruit: berries, bananas, apples, lemons.

Pantry: olive oil, almond milk, chia seeds, peanut butter, almonds, balsamic, soy sauce, honey, spices.

How to use this plan

1. Track for week 1. Log meals in Caloriez to verify you're hitting 1,500 kcal — portions can drift.
2. Adjust by week 2. If weight loss is faster than 1% body weight per week, add 100-150 kcal. If you're stuck after 3 weeks, drop snacks by half.
3. Repeat with swaps. Use the recipe library to rotate within the same kcal/protein band.