1500 Calorie Weight Loss Meal Plan
This 1,500-calorie meal plan is designed for steady, sustainable weight loss. Each day delivers around 130g of protein to preserve muscle, moderate carbs for energy, and healthy fats to keep you satisfied between meals.
Calories
1219
per day
Protein
105g
per day
Carbs
97g
per day
Fat
46g
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
1300 cal · 114g P · 91g C · 54g FGreek yogurt (150g), Blueberries (80g), Chia seeds (10g)
Grilled chicken breast (150g), Mixed greens, Cherry tomatoes, Olive oil dressing (1 tbsp)
Apple (1 medium), Almonds (15g)
Salmon fillet (130g), Steamed broccoli (150g), Brown rice (100g cooked)
Cottage cheese (100g), Cucumber slices
Tuesday
1240 cal · 117g P · 107g C · 39g FOats (40g dry), Banana (1 small), Whey protein (1 scoop)
Turkey wrap: whole wheat tortilla, Turkey breast (100g), Lettuce, tomato, mustard
Carrots (100g), Hummus (2 tbsp)
Lean beef stir-fry (120g), Bell peppers, onions, Cauliflower rice (150g)
Protein shake with water
Wednesday
1250 cal · 101g P · 88g C · 56g FScrambled eggs (2 large), Spinach (50g), Whole grain toast (1 slice)
Tuna salad (130g tuna), Mixed greens, Lemon vinaigrette
Greek yogurt (100g), Walnuts (10g)
Chicken thigh (140g), Roasted sweet potato (120g), Green beans (100g)
Pear (1 medium)
Thursday
1140 cal · 107g P · 96g C · 36g FSmoothie: banana, spinach, whey protein, almond milk
Grilled shrimp (150g), Quinoa (100g cooked), Cucumber salad
Rice cake (2), Peanut butter (1 tbsp)
Cod fillet (150g), Roasted asparagus, Mashed cauliflower
String cheese (1 stick), Strawberries (80g)
Friday
1200 cal · 108g P · 70g C · 53g FEgg white omelet (4 whites), Mushrooms, peppers, Feta cheese (20g)
Chicken Caesar salad (no croutons), Grilled chicken (130g), Parmesan (15g)
Edamame (100g shelled)
Pork tenderloin (130g), Roasted Brussels sprouts, Small baked potato
Dark chocolate (15g), Raspberries (60g)
Saturday
1200 cal · 97g P · 116g C · 39g FCottage cheese (150g), Peach (1 medium), Flaxseed (1 tbsp)
Lentil soup (250ml), Side salad, Whole grain bread (1 slice)
Celery sticks, Almond butter (1 tbsp)
Grilled tilapia (150g), Steamed zucchini, Wild rice (100g cooked)
Protein bar (low sugar)
Sunday
1200 cal · 90g P · 108g C · 43g FWhole wheat pancakes (2 small), Maple syrup (1 tsp), Berries
Turkey meatballs (120g), Marinara sauce, Zucchini noodles
Orange (1 medium), Pistachios (15g)
Chicken breast (140g), Roasted cauliflower, Quinoa (80g cooked)
Greek yogurt (100g)
Weekly Grocery List
Protein
- •Chicken breast (700g)
- •Salmon fillet (130g)
- •Turkey breast (100g)
- •Lean beef (120g)
- •Cod fillet (150g)
- •Shrimp (150g)
- •Tuna (130g)
- •Pork tenderloin (130g)
- •Tilapia (150g)
- •Eggs (6)
- •Greek yogurt (600g)
- •Cottage cheese (250g)
- •Whey protein powder
Produce
- •Bananas (3)
- •Blueberries
- •Strawberries
- •Raspberries
- •Apple (1)
- •Pear (1)
- •Peach (1)
- •Orange (1)
- •Spinach (200g)
- •Broccoli (150g)
- •Mixed greens
- •Cherry tomatoes
- •Bell peppers
- •Carrots
- •Sweet potato (1)
- •Asparagus
- •Zucchini (2)
- •Brussels sprouts
- •Cauliflower
- •Green beans
- •Mushrooms
- •Cucumber
- •Celery
Grains & Legumes
- •Brown rice
- •Quinoa
- •Oats (200g)
- •Whole wheat tortillas
- •Whole grain bread
- •Wild rice
- •Lentils
- •Rice cakes
Fats & Extras
- •Olive oil
- •Almonds
- •Walnuts
- •Peanut butter
- •Almond butter
- •Pistachios
- •Chia seeds
- •Flaxseed
- •Feta cheese
- •Parmesan
- •Hummus
- •Dark chocolate (85%)
- •Edamame
Tips for Success
Prep proteins in bulk on Sunday — grill chicken, cook ground turkey, and portion salmon for the week.
Keep cut vegetables ready in the fridge for quick snacks and stir-fries.
Drink at least 2L of water daily — thirst is often mistaken for hunger.
If you feel hungry between meals, have an extra serving of vegetables before reaching for calorie-dense foods.
Weigh yourself at the same time each morning for consistent tracking.
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Take the free quizCommon Questions
Is 1500 calories enough for weight loss?
For most adults, 1,500 calories creates a moderate deficit that leads to about 1 lb of weight loss per week. Your ideal calorie target depends on your height, weight, age, and activity level — use our TDEE calculator to find yours.
Will I lose muscle on 1500 calories?
This plan prioritizes protein (100-130g daily) to help preserve lean muscle during weight loss. Combined with resistance training, most people maintain muscle mass at this calorie level.
Can I swap meals between days?
Absolutely. The daily totals are guides, not rules. Swap any meal for one with similar macros. Sunn can suggest swaps tailored to your preferences on WhatsApp.