1500 Calorie Meal Plan: Sustainable 7-Day Weight Loss Menu

1500 kcal is the sweet spot for most women aiming to lose 0.5–0.7 kg per week: a real deficit, but sustainable for months, not weeks. Here's the full plan.

Quick Facts

• Calories: ~1500/day · Protein: ~110 g/day
• Who it suits: most women and smaller men with light-to-moderate activity
• Expected pace: 0.5–0.7 kg per week, faster the first two weeks

The 7-Day Menu

• Breakfast (~350 kcal): oatmeal (60 g oats, milk) with banana and 10 g peanut butter · or Greek yogurt bowl with granola and berries
• Lunch (~450 kcal): chicken or tuna wrap with veggies · or rice bowl with grilled chicken and measured teriyaki-style sauce
• Dinner (~500 kcal): salmon or lean beef (140 g) + potatoes or pasta (150 g cooked) + vegetables with 1 tsp oil
• Snacks (~200 kcal): fruit + a boiled egg · or cottage cheese + a few nuts

The structure (350/450/500/200) matters more than the exact recipes. Same skeleton, different flavors — that's how people stay on a plan for 10+ weeks.

Why 1500 Beats 1200 for Most People

• Room for a social dinner without "breaking" the plan
• Easier to hit protein targets → less muscle loss, better satiety
• Slower, but the weight doesn't bounce back

Adjusting the Plan to Your Body

1500 is a starting estimate. If you're very active or tall, the deficit at 1500 may be too steep — check your maintenance with a calorie calculator and aim 15–20% below it. Kcalibra computes this and adjusts the plan automatically as your weight changes.

Free to start. No app install, no credit card.

Also read: Meal Prep for Beginners · Macros Explained