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1500 Calorie High-Protein Meal Plan

1,500 calories leaves little room for filler, so protein density decides whether you stay full. The planner favors protein-dense recipes (lean chicken, pork tenderloin, tuna, cottage cheese) to put roughly 130 g of protein inside a 1,500 kcal day, using recipes you can open, cook and log.

1,500

kcal / day

130g

protein (35% of kcal)

3

days, real recipes

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Your 3-day 1,500 calorie plan

Daily macro totals
DayCaloriesProteinCarbsFat
Day 11,493166g67g62g
Day 21,506156g40g81g
Day 31,513182g40g69g

Day 1

1,493 kcal

166g
Protein
67g
Carbs
62g
Fat

Day 2

1,506 kcal

156g
Protein
40g
Carbs
81g
Fat

Day 3

1,513 kcal

182g
Protein
40g
Carbs
69g
Fat

Want your own numbers, or the full 7 days?

Change calories, protein, gear and foods to skip, free, no signup. A free account unlocks the full 7-day plan.

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Who this plan is for

  • Smaller or less active adults who want to lose fat steadily without feeling hungry all day.
  • Anyone who has already used the TDEE calculator and found 1,500 is a sensible deficit for them, not a guess.
  • People who want hands-off dinners that double as next-day lunch.

Is 130 g of protein right for your body weight?

Research on people who train puts useful protein at about 1.4 to 2.0 g per kg of body weight per day (ISSN position stand), and gains from extra protein flatten out around 1.6 g per kg (Morton 2018). 130 g falls in that range for a body weight of roughly 65 to 93 kg (143 to 205 lb). For many adults 1,500 kcal is below maintenance, which is the point of a cut, but it is not right for everyone. Work out your own number first with the TDEE calculator, and do not stay in a steep deficit longer than you need to.

Sources: Jager et al. 2017, ISSN position stand on protein and exercise; Morton et al. 2018, meta-analysis of protein supplementation and resistance training (Br J Sports Med).

Not sure of your calories? Start with the TDEE calculator and macro calculator, then tune this plan to your numbers. You can also browse the high-protein recipes behind it.

Frequently asked questions

Is 1,500 calories enough on a high-protein plan?

It depends on your size and activity. For many smaller adults it is a moderate deficit; for a tall or very active person it can be too low. Use the TDEE calculator to see your maintenance calories, and treat 1,500 as a target only if it sits a sensible distance below that.

How do I stay full on 1,500 calories?

Protein and volume. The planner favors protein-dense recipes (chicken, pork tenderloin, tuna, cottage cheese, Greek yogurt) and soups, bowls and stews that carry a lot of food for their calories.

Can I swap meals?

Yes. Open the meal planner with your calories and protein prefilled and press shuffle for a different set, or exclude ingredients you avoid. Every swap still comes from the baisics recipe library with real macros.

Is this plan right for me?

It is a food plan built from tested recipes, not medical advice. If you have kidney disease, are pregnant, have a history of disordered eating, or take medication that depends on diet, check with your doctor or a registered dietitian before changing how much you eat or how much protein you eat.

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