1,500 calorie meal plan, one full week of meals.
Fifteen hundred calories is enough for three meals and a real snack when protein and fiber are on the plate. This week runs from a salmon dinner to a falafel bowl, all at about 1,500 calories a day. Alma can fit it to your goal.
Built from AHA and Dietary Guidelines advice.
The rules
Three habits that make 1,500 feel easy
Protein at every meal
Aim for 20 to 40 g at each meal. Days here land between 80 and 130 g.
Half the plate is vegetables
Roasted, steamed or raw, vegetables take up half of dinner.
Fish twice a week
Salmon and other fatty fish bring omega-3 fats and lean protein.
Sample week
Seven days at about 1,500 calories
About 1,475 to 1,545 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastCottage cheese pancakes with berries3 small pancakes from ½ cup cottage cheese, 1 egg and ⅓ cup dry oats, cooked in 1 tsp oil; ¾ cup berries, 1 tsp maple syrup
LunchChicken and wild rice soup2 cups chicken and wild rice soup with 3 oz chicken, 1 slice whole-grain bread
SnackPear with cheddar1 pear, 1 oz cheddar
DinnerSalmon with potatoes and asparagus5 oz cooked salmon, 5 oz roasted potatoes, 1 cup asparagus, 2 tsp olive oil
About 1,480 kcal93 g protein23 g fiber
Day 2Tuesday
- BreakfastSweet potato frittata1 egg and 3 egg whites baked with ½ cup diced sweet potato, spinach and 1 oz goat cheese, in 1 tsp oil
- LunchChicken and avocado wrap4 oz chicken breast, 1 whole-wheat tortilla, ¼ avocado, lettuce, tomato, 1 tbsp yogurt
- SnackApricots and pistachios4 dried apricots, 1 oz pistachios
- DinnerShrimp kebabs with rice5 oz shrimp, 1 cup peppers, onion and zucchini, 1 cup cooked brown rice, 1 tbsp olive oil
About 1,500 kcal107 g protein21 g fiber
Day 3Wednesday
- BreakfastYogurt with oats and blueberries1 cup plain nonfat Greek yogurt, ½ cup blueberries, ¼ cup dry oats, 1 tbsp almonds
- LunchWarm lentil bowl with feta¾ cup cooked lentils, roasted carrots, 1 oz feta, 1 tbsp olive oil, 1 cup arugula
- SnackTzatziki with pita½ cup tzatziki, 1 small whole-wheat pita
- DinnerChicken with quinoa and vegetables5 oz chicken breast, ¾ cup cooked quinoa, roasted zucchini and peppers, 1 tbsp olive oil
About 1,500 kcal102 g protein32 g fiber
Day 4Thursday
- BreakfastPeanut butter banana toast1 slice whole-grain toast, 1 tbsp peanut butter, 1 banana, 1 cup milk
- LunchSalmon nicoise salad4 oz canned salmon, 1 egg, ½ cup green beans, 4 oz potatoes, olives, 1 tbsp olive oil
- SnackOrange and walnuts1 orange, ½ oz walnuts
- DinnerBeef and vegetable stew1½ cups stew made with 4 oz raw lean beef, ½ cup carrots, 4 oz potatoes and broth; 1 slice sourdough
About 1,490 kcal84 g protein23 g fiber
Day 5Friday
- BreakfastFarro bowl with yogurt and apple¾ cup cooked farro, 1 cup plain nonfat Greek yogurt, 1 apple, cinnamon
- LunchChicken pita with tzatziki4 oz chicken breast, 1 whole-wheat pita, ¼ cup tzatziki, cucumber, tomato
- SnackCottage cheese with peaches¾ cup cottage cheese, 1 peach, 1 tsp honey
- DinnerCod with barley and peas6 oz raw cod, ½ cup cooked barley, 1 cup peas, 1 tbsp olive oil, dill
About 1,480 kcal128 g protein26 g fiber
Day 6Saturday
- BreakfastBuckwheat pancakes with yogurt2 buckwheat pancakes (⅓ cup buckwheat flour, 1 egg, ¼ cup milk) in 1 tsp oil, ½ cup plain nonfat Greek yogurt, ½ cup blueberries
- LunchFalafel bowl with tahini4 baked falafel, 1 cup cooked bulgur, tomato, cucumber, 1 tbsp tahini sauce
- SnackEdamame with lemon1 cup shelled edamame, lemon, sea salt
- DinnerSteak with chimichurri and sweet potato6 oz raw sirloin, 1 cup sweet potato wedges roasted in 2 tsp oil, 1 tbsp chimichurri, 1 cup cooked kale
About 1,530 kcal104 g protein36 g fiber
Day 7Sunday
- BreakfastZucchini frittata with toast2-egg frittata with zucchini, pepper, ½ oz Parmesan and 1 tsp oil, 1 slice whole-grain toast, ½ cup melon
- LunchWhite bean and roasted vegetable sandwich2 slices whole-grain bread, ½ cup white beans, roasted zucchini and pepper, 1 tbsp olive oil
- SnackAlmonds and grapes1 oz almonds, 1 cup grapes
- DinnerTurkey stuffed cabbage2 cabbage rolls with 5 oz raw lean ground turkey, ½ cup cooked rice and tomato sauce, 1 cup cooked carrots
About 1,540 kcal81 g protein31 g fiber
Shopping list
What to buy
Most days
Now and then
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 1,475 to 1,545 calories a day, with 80 to 130 grams of protein and 21 to 36 grams of fiber. Every meal is estimated from USDA FoodData Central values for the portions listed, so your own portions may land a little higher or lower.
Is 1,500 calories a day enough?
It is below the range most adults need to stay the same size, so it works as a short term target, not a permanent one. The 2020-2025 Dietary Guidelines estimate that women need about 1,600 to 2,400 calories a day and men about 2,000 to 3,000, from sedentary to active. Ask a clinician what fits you.
What can I eat for 1,500 calories a day?
Three meals and one snack, each built around protein, vegetables and a whole grain or potato. A typical day here is pancakes and berries, chicken and wild rice soup, a pear with cheddar, then salmon with potatoes and asparagus.
How much weight can I lose on 1,500 calories?
There is no single answer, because it depends on your size, how active you are and what you eat the rest of the week. A clinician or registered dietitian can help you pick a rate that holds, and Alma can show you how your meals score day by day.
Do I need to eat fish on this plan?
The American Heart Association suggests two servings of fish a week, ideally fatty fish like salmon or sardines. The week has salmon twice, plus cod and shrimp. If you do not eat fish, chicken, tofu and beans can take those slots.
Can I meal prep this week?
Yes. Cook a pot of brown rice, roast a tray of vegetables and make the soup or stew on Sunday. The falafel, frittata and pancakes also keep for two days in the fridge. Keep dressing and tzatziki separate until you eat.
How does Alma help with a 1,500 calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the week fits your kitchen.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.