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1500 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1500 calorie high-protein meal plan?

A 1500 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1500 kcal (within 50). This one averages 132 g protein a day over 4 meals.

1500

kcal a day

132

g protein a day

33

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1500 kcal · 120 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Bowl350g 2 swaps Oatmeal with Protein Powder and Chia Seeds200g · 350 kcal · 30 g P Oatmeal with Whey Protein and Almonds250g · 350 kcal · 30 g P	350g	350	35	41	5
LunchGrilled Chicken and Quinoa Salad420g 2 swaps Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P	420g	450	42	44	12
SnackApple and Almond Butter Snack180g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 5 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	180g	200	5	20	11
DinnerBaked Salmon with Asparagus and Sweet Potato450g 2 swaps Baked Cod with Lemon-Herb Potatoes and Zucchini400g · 500 kcal · 35 g P Baked Cod with Steamed Broccoli and Sweet Potato Mash350g · 500 kcal · 40 g P	450g	500	38	47	18
Total		1500	120	152	46

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1500 kcal · 140 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Turkey Bacon300g 2 swaps Chia Seed Pudding with Protein Powder300g · 360 kcal · 28 g P Egg White and Mushroom Omelet with Toast350g · 360 kcal · 38 g P	300g	360	32	9	22
LunchTurkey Wrap with Hummus and Mixed Greens350g 2 swaps Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Salmon and Quinoa Bowl350g · 440 kcal · 40 g P	350g	440	38	50	10
SnackProtein Shake with Almond Milk320ml 2 swaps Mixed whey and casein protein smoothie300ml · 180 kcal · 26 g P Sliced chicken breast and cucumber slices180g · 180 kcal · 28 g P	320ml	180	30	8	3
DinnerLean Beef Stir-Fry with Broccoli and Brown Rice480g 2 swaps Baked Chicken Thighs with Broccoli400g · 520 kcal · 45 g P Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P	480g	520	40	54	16
Total		1500	140	121	51

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1500 kcal · 141 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Oatmeal with Cinnamon and Blueberries380g 2 swaps Bacon and Egg Muffins200g · 370 kcal · 25 g P Cottage Cheese Pancakes250g · 370 kcal · 32 g P	380g	370	30	49	6
LunchTuna Salad on Whole Grain Toast340g 2 swaps Chicken Caesar Salad (light dressing)250g · 430 kcal · 38 g P Chicken and Sweet Potato Salad380g · 430 kcal · 44 g P	340g	430	42	39	12
SnackCottage Cheese with Pineapple Chunks250g 2 swaps Casein protein pudding200g · 190 kcal · 25 g P Fat-free ricotta cheese with cinnamon200g · 190 kcal · 24 g P	250g	190	24	17	3
DinnerBaked Cod with Roasted Zucchini and Quinoa500g 2 swaps Baked Pork Chops with Cauliflower Mash410g · 510 kcal · 40 g P Grilled Steak with Roasted Sweet Potato430g · 510 kcal · 42 g P	500g	510	45	47	16
Total		1500	141	152	37

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1500 kcal · 136 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White and Mushroom Omelette with Toast350g 2 swaps Egg White and Spinach Omelette300g · 340 kcal · 36 g P Omelette with Vegetables and Turkey Sausage200g · 340 kcal · 30 g P	350g	340	32	35	8
LunchChicken Breast with Couscous and Mixed Veggies440g 2 swaps Canned Tuna Salad with Mixed Greens320g · 460 kcal · 40 g P Chicken and Hummus Pita Pocket350g · 460 kcal · 44 g P	440g	460	44	51	9
SnackGreek Yogurt with Honey and Walnuts200g 2 swaps Cheese Cubes50g · 210 kcal · 14 g P Cottage Cheese with Berries200g · 210 kcal · 22 g P	200g	210	18	14	9
DinnerLean Pork Loin with Roasted Brussels Sprouts460g 2 swaps Baked Chicken Thighs with Sweet Potato Mash280g · 490 kcal · 45 g P Baked Cod with Sweet Potato Mash420g · 490 kcal · 45 g P	460g	490	42	40	18
Total		1500	136	140	44

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1500 kcal · 131 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Pancakes with Sugar-Free Syrup320g 2 swaps Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	320g	380	35	47	6
LunchShrimp and Avocado Salad with Lime Dressing380g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	380g	420	38	27	18
SnackHard Boiled Eggs and Rice Cakes180g 2 swaps Casein protein pudding200g · 190 kcal · 25 g P Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P	180g	190	14	20	6
DinnerTurkey Meatballs with Marinara and Pasta520g 2 swaps Baked Cod with Roasted Zucchini and Quinoa500g · 510 kcal · 45 g P Baked Pork Chops with Cauliflower Mash410g · 510 kcal · 40 g P	520g	510	44	52	14
Total		1500	131	146	44

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1500 kcal · 124 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Protein Powder300g 2 swaps Egg White and Mushroom Omelet with Toast350g · 360 kcal · 38 g P Scrambled Eggs with Spinach and Turkey Bacon300g · 360 kcal · 32 g P	300g	360	28	35	12
LunchLeftover Turkey Meatballs and Pasta450g 2 swaps Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P	450g	450	38	48	12
SnackEdamame Beans in Pods200g 2 swaps Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P Greek Yogurt Bowl180g · 180 kcal · 20 g P	200g	180	16	13	7
DinnerGrilled Steak with Roasted Sweet Potato430g 2 swaps Baked Cod with Roasted Zucchini and Quinoa500g · 510 kcal · 45 g P Baked Pork Chops with Cauliflower Mash410g · 510 kcal · 40 g P	430g	510	42	41	20
Total		1500	124	137	51

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1500 kcal · 129 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastSmoked Salmon and Cream Cheese Toast250g 2 swaps Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	250g	350	26	30	14
LunchGrilled Chicken and Roasted Vegetable Bowl450g 2 swaps Canned Tuna Salad with Mixed Greens320g · 460 kcal · 40 g P Chicken Breast with Couscous and Mixed Veggies440g · 460 kcal · 44 g P	450g	460	45	43	12
SnackProtein Bar and Apple150g 2 swaps Cottage Cheese with Berries200g · 210 kcal · 22 g P Cottage Cheese with Pineapple200g · 210 kcal · 22 g P	150g	210	20	21	5
DinnerWhite Fish Tacos with Cabbage Slaw480g 2 swaps Baked Cod with Lemon Butter and Green Beans400g · 480 kcal · 42 g P Baked Cod with Lemon and Herbs200g · 480 kcal · 40 g P	480g	480	38	51	14
Total		1500	129	145	45

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1500 kcal (±50)

Protein131.6g

Carbs141.9g

Fat45.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breast1.5 kg
Lean Beef Mince500g
Turkey Breast Slices400g
Salmon Fillets400g
White Fish Fillets600g
Shrimp300g
Pork Loin400g
Eggs2 dozen

Produce

Mixed Berries500g
Apples5 units
Bananas3 units
Spinach400g
Broccoli500g
Asparagus300g
Zucchini400g
Brussels Sprouts400g
Avocados2 units
Sweet Potatoes1 kg
Edamame300g

Dairy

Greek Yogurt1.2 kg
Cottage Cheese500g
Almond Milk1 liter

Pantry

Whey Protein Powder1 tub
Quinoa400g
Brown Rice400g
Rolled Oats400g
Whole Grain Bread1 loaf
Almond Butter250g
Hummus200g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1500 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1500 calorie high-protein meal plan for weight loss. Whether 1500 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1500 kcal plan provides an average daily protein of 132 grams for people who want a high-protein diet. You might choose this setup to lose weight. This is a lower calorie level, often chosen by smaller or less active adults who want to eat a little less. Protein is the anchor of every meal and snack. The setup is less suited to very active or larger adults at a low calorie level. You receive 4 meals per day across 7 days. Your daily protein stays between 120 and 141 grams.

What a day looks like

Day one starts with a Greek Yogurt Berry Bowl. Lunch brings a Grilled Chicken and Quinoa Salad. You snack on an Apple and Almond Butter Snack later. Dinner features Baked Salmon with Asparagus and Sweet Potato. Other top protein meals include Baked Cod with Roasted Zucchini and Quinoa. You also see Grilled Chicken and Roasted Vegetable Bowl on the menu. Chicken Breast with Couscous and Mixed Veggies appears on select days. Turkey Meatballs with Marinara and Pasta complete the rotation.

How to use it

Follow these steps to manage your food prep each week. First, you should look at the shopping list before you shop. Next, you can use batch cooking to save time on busy days. If you need a change, you can swap a protein with a similar one. You can add extra vegetables when you feel hungry between meals. Each day features 4 meals per day to keep things simple. Your daily protein stays between 120 and 141 grams to meet your needs. Total daily energy stays fixed at 1500 kcal for the week.

Read the full shopping list carefully before you buy your weekly groceries.
Cook larger batches of your favorite proteins in advance to save time.
Swap any protein choice with a similar option if you prefer variety.
Add extra green vegetables to your plate whenever you feel extra hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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