1500 Calorie High Protein Maintenance Plan
A 1,500-calorie plan with 120g+ protein daily, designed for smaller-framed adults or sedentary people maintaining their weight. Proves you can hit high protein targets even at lower calorie levels.
Calories
1150
per day
Protein
121g
per day
Carbs
65g
per day
Fat
42g
per day
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Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
1190 cal · 134g P · 59g C · 44g FGreek yogurt (200g), Berries (80g), Chia seeds (10g)
Chicken breast (150g), Mixed greens salad, Olive oil dressing
Whey protein shake in water
Salmon (130g), Steamed broccoli, Quinoa (80g cooked)
Cottage cheese (100g)
Tuesday
1200 cal · 120g P · 63g C · 51g FScrambled eggs (2), Turkey bacon (2 slices), Tomato
Tuna (120g), Whole grain wrap (small), Lettuce, cucumber
Edamame (80g shelled)
Chicken thigh (140g), Roasted cauliflower, Sweet potato (100g)
Protein shake, Almonds (10g)
Wednesday
1210 cal · 124g P · 87g C · 32g FProtein oats: oats (35g), whey, berries
Grilled shrimp (160g), Quinoa (100g cooked), Side salad
Hard-boiled egg (1), String cheese (1)
Turkey breast (150g), Brown rice (80g cooked), Green beans
Greek yogurt (120g)
Thursday
1020 cal · 128g P · 41g C · 31g FEgg white omelet (4 whites), Spinach, Feta (15g)
Chicken breast (140g), Sweet potato (100g), Mixed greens
Cottage cheese (120g), Cucumber slices
Cod fillet (150g), Roasted asparagus, Olive oil (1 tsp)
Casein shake
Friday
1160 cal · 120g P · 79g C · 37g FSmoothie: whey, banana (half), spinach, almond milk
Grilled sirloin (130g), Mixed grain salad, Light dressing
Turkey slices (60g), Mustard
Baked chicken (140g), Roasted vegetables, Small potato
Greek yogurt (100g), Walnuts (8g)
Saturday
1130 cal · 104g P · 70g C · 52g FProtein pancakes (2 small), Berries
Salmon (120g), Cucumber salad, Lemon dressing
Protein bar (small)
Lean beef (130g), Zucchini noodles, Marinara
Cottage cheese (80g), Berries
Sunday
1140 cal · 114g P · 59g C · 45g FEggs (2), Avocado (30g), Cherry tomatoes
Chicken wrap: small tortilla, chicken (120g), veggies
Edamame (80g)
Halibut (140g), Steamed spinach, Brown rice (80g cooked)
Whey protein in water
Weekly Grocery List
Protein
- •Chicken breast (550g)
- •Chicken thigh (140g)
- •Turkey breast (210g)
- •Salmon (250g)
- •Tuna (120g)
- •Cod (150g)
- •Halibut (140g)
- •Shrimp (160g)
- •Lean beef (260g)
- •Sirloin (130g)
- •Eggs (10)
- •Greek yogurt (420g)
- •Cottage cheese (300g)
- •Whey protein
- •Casein protein
- •Turkey bacon
- •Turkey slices
Produce
- •Bananas (2)
- •Berries (300g)
- •Spinach
- •Broccoli
- •Cauliflower
- •Asparagus
- •Sweet potatoes (2)
- •Zucchini
- •Green beans
- •Cucumber
- •Cherry tomatoes
- •Mixed greens
- •Avocado (1)
Grains
- •Oats (small bag)
- •Brown rice
- •Quinoa
- •Small whole wheat wraps
- •Whole grain bread
Extras
- •Olive oil
- •Almonds (small)
- •Walnuts (small)
- •Feta cheese
- •String cheese
- •Chia seeds
- •Edamame
- •Mustard
- •Protein bar (1)
Tips for Success
At 1,500 calories, protein takes priority. Build every meal around a protein source first.
Vegetables are unlimited — add extra broccoli, spinach, or salad to any meal without worrying about calories.
Egg whites are a cheat code — 4 whites have 14g protein and only 70 calories.
Keep protein snacks ready: hard-boiled eggs, turkey slices, string cheese, cottage cheese cups.
If you exercise regularly, you may need more than 1,500. Monitor energy levels and adjust up if needed.
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Take the free quizCommon Questions
Who maintains on 1500 calories?
Shorter adults (under 5'4"), sedentary individuals, or older adults often have maintenance levels around 1,400-1,600. Use our TDEE calculator to verify your number.
Is 120g protein necessary at this calorie level?
High protein preserves muscle, increases satiety, and has a high thermic effect (burns more calories during digestion). It's especially important when calories are lower.
Can I add exercise and keep calories at 1500?
If you add regular exercise, you'll likely need 1,700-1,900 calories to maintain weight. Adjust up based on activity level and how your weight trends.