Caldo de Pollo
Breakfast · 286 kcalIngredients
- Chicken100 g
- Chicken broth240 ml
- Carrot50 g
- Celery30 g
- Onion25 g
- Cilantro5 g
Directions
- 1. In a large pot, combine chicken, water, and salt
- 2. Bring to a boil, then simmer
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1,500 Calorie Meal Plan
Short answer
A 1,500 calorie meal plan splits the day into breakfast (375 kcal), lunch (450 kcal), a snack (375 kcal) and dinner (300 kcal). At a balanced 30 / 45 / 25 split that is about 113 g protein, 169 g carbs and 42 g fat. Below is a full sample day with three dish options per meal.
1,500 kcal at a glance
113 gProtein
169 gCarbs
42 gFat
- breakfast375 kcal
- lunch450 kcal
- snack375 kcal
- dinner300 kcal
Free · No signup · Your own calorie target
Sample 1,500 calorie day
Example diet plan
All cuisines · Lose weight
3 meals + optional snack
1,500kcal a day
113 gProtein
169 gCarbs
42 gFats
Meal options
Breakfast
375 kcal- Caldo de Pollo286 kcal·Protein 36 g·Carbs 14 g·Fats 9 g
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Avocado & Smoked Salmon Omelet295 kcal·Protein 22 g·Carbs 6 g·Fats 21 g
Scrambled Eggs with Spinach on Whole-Grain Toast295 kcal·Protein 18 g·Carbs 19 g·Fats 17 g
Lunch
450 kcal
Chicken Souvlaki with Salad344 kcal·Protein 44 g·Carbs 10 g·Fats 14 g
Thai Peanut Chicken Salad343 kcal·Protein 35 g·Carbs 14 g·Fats 17 g
Wonton Soup344 kcal·Protein 27 g·Carbs 24 g·Fats 16 g
Snack
375 kcal.jpg%3Falt%3Dmedia&w=3840&q=75)
Tarragon and Dijon Chicken Salad288 kcal·Protein 31 g·Carbs 4 g·Fats 15 g
Chicken Wrap with Veggies352 kcal·Protein 36 g·Carbs 24 g·Fats 12 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Eggs, Cheese, Turkey Sausage Omelet352 kcal·Protein 42 g·Carbs 3 g·Fats 19 g
Dinner
300 kcal
Fish Sinigang243 kcal·Protein 27 g·Carbs 20 g·Fats 7 g
Grilled Shrimp with Fresh Salad248 kcal·Protein 31 g·Carbs 8 g·Fats 11 g
Steamed Fish + Bok Choy225 kcal·Protein 33 g·Carbs 5 g·Fats 8 g
Ingredients & directions
One serving of each dish.
Avocado & Smoked Salmon Omelet
Breakfast · 295 kcalIngredients
- Avocado50 g
- Salmon40 g
- Eggs100 g
- Salt0.5 g
- Pepper0.25 tsp
Scrambled Eggs with Spinach on Whole-Grain Toast
Breakfast · 295 kcalIngredients
- Large egg100 g
- Fresh spinach40 g
- Whole-grain bread40 g
- Olive oil5 g
Directions
- 1. Toast the bread
- 2. Sauté spinach in olive oil until wilted
Chicken Souvlaki with Salad
Lunch · 344 kcalIngredients
- Chicken breast170 g
- Olive oil7 g
- Lemon juice10 g
- Garlic5 g
- Dried oregano1 g
- Tomato60 g
Directions
- 1. Marinate chicken in lemon, olive oil, garlic, and oregano for 10 minutes
- 2. Thread onto skewers and grill until cooked through
Thai Peanut Chicken Salad
Lunch · 343 kcalIngredients
- Chicken breast120 g
- Romaine lettuce60 g
- Carrot40 g
- Cucumber40 g
- Red bell pepper30 g
- Peanuts10 g
Directions
- 1. Grill chicken breast and let cool
- 2. Toss lettuce, carrots, cucumber, and red bell pepper in a bowl
Wonton Soup
Lunch · 344 kcalIngredients
- Wonton wrappers30 g
- Ground pork50 g
- Shrimp30 g
- Soy1 tbsp
- SesameOil0.5 tsp
- Scallions10 g
Directions
- 1. Combine broth ingredients and simmer
- 2. Prepare wontons by filling wrappers with pork and shrimp mixture and folding
Tarragon and Dijon Chicken Salad
Snack · 288 kcalIngredients
- Chicken100 g
- Dijon1 tbsp
- Tarragon1 tsp
- Mayonnaise1 tbsp
- Celery30 g
- Onion15 g
Directions
- 1. Cook chicken breasts until fully cooked
- 2. Let cool and shred
Chicken Wrap with Veggies
Snack · 352 kcalIngredients
- Whole Wheat Tortilla50 g
- Grilled Chicken Breast100 g
- Shredded Lettuce25 g
- Sliced tomato30 g
- Cucumber Slices30 g
- Light Mayonnaise14.79 g
Eggs, Cheese, Turkey Sausage Omelet
Snack · 352 kcalIngredients
- Eggs100 g
- Cheese28 g
- Turkey57 g
Directions
- 1. In a nonstick skillet over medium heat, cook 1/4 cup diced turkey sausage for 3-4 minutes until browned
- 2. In a bowl, whisk 2 eggs with salt and pepper
Fish Sinigang
Dinner · 243 kcalIngredients
- Tilapia fillet115 g
- Tomato50 g
- Onion30 g
- White radish (daikon)40 g
- Eggplant40 g
- Okra30 g
Directions
- 1. Simmer tomatoes, onion, and radish in water for 10 minutes
- 2. Add fish, okra, and eggplant, and cook for 10 minutes
Grilled Shrimp with Fresh Salad
Dinner · 248 kcalIngredients
- Shrimp145 g
- Olive oil10 g
- Lettuce40 g
- Tomato60 g
- Cucumber50 g
- Red onion20 g
Directions
- 1. Toss shrimp with olive oil, salt, and pepper, then grill for 3-4 minutes per side
- 2. Mix lettuce, tomato, cucumber, and onion for salad
Steamed Fish + Bok Choy
Dinner · 225 kcalIngredients
- Fish fillet150 g
- Bok choy200 g
- Soy1 tbsp
- SesameOil1 tsp
Directions
- 1. Rinse and pat dry the fish
- 2. Season with salt and pepper
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayPrepared by SlimAI Calorie TrackerGenerated from your answers · guidance, not medical advice
Who eats 1,500 calories a day?
The same rules the generator uses give a 1,500 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
- A 25-year-old woman, 5′2″ and 140 lb (157 cm, 64 kg), moderately active. Goal: lose weight at a Steady pace. Maintenance ≈ 2,062 kcal.
- A 45-year-old woman, 5′2″ and 110 lb (157 cm, 50 kg), lightly active. Goal: stay at the same weight. Maintenance ≈ 1,505 kcal.
- A 65-year-old woman, 5′4″ and 110 lb (163 cm, 50 kg), mostly sitting. Goal: gain weight at a Relaxed pace. Maintenance ≈ 1,238 kcal.
Track your 1,500 calorie day in SlimAI
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Other calorie levels
A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
1,500 calorie meal plan FAQ
Is 1,500 calories a day enough?
It depends on your maintenance calories. 1,500 kcal is a deficit for some people, maintenance for others and a surplus for smaller adults. The examples on this page show who the rules give 1,500 kcal to; the generator above works out your own number.
How much protein should I eat on a 1,500 calorie diet?
At 30% of calories, 1,500 kcal gives about 113 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 94–150 g. Protein has 4 kcal per gram.
How do I split 1,500 calories across meals?
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 375, 450, 375 and 300 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Can I follow a vegetarian or keto 1,500 calorie meal plan?
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
How much weight will I lose eating 1,500 calories?
It depends on the gap between 1,500 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
Sources and method
- Mifflin MD, St Jeor ST et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- U.S. FDA — Daily Value on the Nutrition Facts label — Daily values used to convert stored % DV for sugar, saturated fat, sodium and potassium.
General guidance for healthy adults, not medical advice. See our disclaimer.
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