Overview
This 1500 calorie high protein meal plan is ideal for active adults looking to shed body fat while preserving lean muscle mass. Each day targets roughly 120 grams of protein spread across three meals and one snack to keep hunger at bay. Simply swap any meal within the same category to suit your taste preferences or what you have on hand.
Daily average: 1487 kcal · 94g protein · 102g carbs · 83g fat.
Day 1
BreakfastMediterrranean style Granola Yogurt Parfait
Chocolate Granola: · 5 cups rolled oats (please do not use instant oatmeal as the results does vary!) · 1 cup dessicated coconut · ½ cup chocolate chips or broken chocolate pieces · ½ cup nuts ( I usually include chopped almonds or walnuts) · ½ cup dried cranberries · ½ cup raisins · 3 tsbp orange peel · ½ cup vegetable oil or melted butter · ½ cup clear runny honey · ¾ cup brown sugar · 1 tsp salt · 1 vanilla pod or 1 tsp vanilla extract · For the parfait: · 1 cup homemade Greek style yogurt · ½ cup Granola (recipe above) · 3 tbsp Seville orange marmalade · a handful of de-shelled pistachios · 2 tbsp honey · a handful of pomegranate seeds
369 kcal · 7g protein · 53g carbs · 17g fatRecipe: Honest Cooking
LunchNorth African Grilled Chicken Salad
For the marinade: · 1 pound boneless, skinless chicken breast · 2 teaspoons paprika · 2 tablespoons olive oil · 2 teaspoons balsamic vinegar · 1/2 teaspoon salt · 1 garlic clove, smashed · For the salad: · 1/4 cup plain, whole-milk yogurt · 1 tablespoon olive oil · 1/2 lemon, juiced · 1/2 teaspoon ground ginger · 1/4 teaspoon ground cinnamon · 1/2 teaspoon ground turmeric · 1 teaspoon paprika · 1/4 teaspoon cayenne pepper (optional) · 1/4 teaspoon salt · 1 garlic clove, minced · 1/4 cup green olives, pitted and chopped · 1/4 cup dried apricots, chopped · 1/2 Granny Smith apple, cored and diced · 1/4 cup toasted walnuts, chopped · 2 tablespoons chopped fresh mint
458 kcal · 38g protein · 18g carbs · 27g fatRecipe: Food52
DinnerBaked Mustard-Crusted Salmon with Asparagus and Tarragon
1 bunch thin asparagus (about 1 pound), trimmed · 3 tablespoons olive oil, divided · 3/4 teaspoon kosher salt, divided · 1/2 teaspoon freshly ground black pepper, divided · 4 (6-ounce) skin-on salmon fillets · 8 teaspoons country-style or whole-grain Dijon mustard · 3 tablespoons panko (Japanese breadcrumbs) · 1/4 teaspoon smoked paprika · 2 tablespoons chopped fresh tarragon
487 kcal · 38g protein · 8g carbs · 34g fatRecipe: Epicurious
SnackFig and Walnut Biscotti Recipe
1 3/4 cups all purpose flour · 1 teaspoon baking powder · 1/4 teaspoon baking soda · 1/4 teaspoon nutmeg · 1/4 teaspoon cloves · 1 teaspoon cinnamon · 1/4 teaspoon salt · 10 tablespoons unsalted butter, at room temperature · 1/4 cup plus 1 teaspoon sugar · 1/3 cup packed dark brown sugar · 2 large eggs · 1 packed teaspoon grated orange zest · 1 teaspoon vanilla extract · 1 cup dried figs, stems removed and quartered · 1 cup walnuts, toasted and roughly chopped · 1 egg white, lightly beaten
152 kcal · 3g protein · 17g carbs · 9g fatRecipe: Serious Eats
Day total: 1466 kcal · 86g protein · 96g carbs · 87g fat
Day 2
BreakfastGranola and Greek Yogurt Parfaits
2 Cups old-fashioned oats · 1/2 Cup chopped walnuts · 1/2 Cup chopped or sliced almonds · 1/2 Cup shredded unsweetened coconut · 1/4 Cup wheat germ · 1 Teaspoon ground cinnamon · 1 Teaspoon ground nutmeg · 1/2 Teaspoon salt · 1/4 Cup light brown sugar · 1/4 Cup honey · 1 Teaspoon vanilla extract · 1/2 Cup raisins · 1/2 Cup dried blueberries · 16 Ounces Greek yogurt
365 kcal · 11g protein · 50g carbs · 16g fatRecipe: The Daily Meal
LunchGrilled Chicken Salad
1/4 cup Kikkoman Soy Sauce · 1/2 cup rice wine vinegar · 1/3 cup extra-virgin olive oil · 1 tablespoon toasted sesame oil · 1/4 cup each chopped fresh basil and chopped fresh mint · 2 fresh garlic cloves, minced · 1/4 teaspoon Asian chili paste with garlic · 3 tablespoons honey · 4 boned and skinned chicken breast halves · 1 10-ounce bag European-style salad greens · 1 cucumber, thinly sliced · 1/4 cup pine nuts, lightly toasted · Optional garnish - additional fresh basil and mint
506 kcal · 36g protein · 22g carbs · 31g fatRecipe: Food Network
DinnerBaked Salmon Asparagus Sheet Pan Dinner
2 Lbs Wild Salmon · 1 Lb Thin Asparagus Spears, (trimmed) · 1/3 Cup Maple Syrup · 1/4 Cup Whole Grain Mustard · 2 teaspoons Yellow Mustard · 1 Tablespoon Olive Oil · 2 teaspoons Prepared Horseradish, (optional - for spicy) · Pinch Salt/Pepper
464 kcal · 52g protein · 23g carbs · 18g fatRecipe: wonkywonderful.com
SnackHard-Boiled Egg & Almonds
1 hard-boiled egg · Pinch of salt · Pinch of ground pepper · 2 tablespoons unsalted dry-roasted almonds
166 kcal · 9g protein · 4g carbs · 13g fatRecipe: EatingWell
Day total: 1501 kcal · 108g protein · 99g carbs · 78g fat
Day 3
BreakfastRicotta & Yogurt Parfait
¾ cup nonfat vanilla Greek yogurt · ¼ cup part-skim ricotta · ½ teaspoon lemon zest · ¼ cup raspberries · 1 tablespoon slivered almonds · 1 teaspoon chia seeds
361 kcal · 26g protein · 18g carbs · 22g fatRecipe: EatingWell
LunchGrilled Chicken Salad with Jalapeno Tomatillo Dressing
Vegetable oil, for the grill · 1 jalapeno pepper · 1 pound tomatillos, husked and rinsed · 1 orange, halved · 2 limes, halved · 1 small bunch cilantro, chopped 1 tablespoon fresh oregano · 1 teaspoon chili powder · 2 cloves garlic · Kosher salt and freshly ground pepper · 1 1/2 pounds skinless, boneless chicken thighs (about 6) · 3 assorted bell peppers, halved and seeded · 1 poblano chile pepper, halved and seeded · 2 small red onions, cut into 1-inch-thick rings · 1/2 pineapple, cored and sliced ½ inch thick · 6 corn tortillas · 6 heads Little Gem or other baby lettuce, quartered · 1/2 cup crumbled Cotija cheese
521 kcal · 26g protein · 40g carbs · 31g fatRecipe: Food Network
DinnerBaked Salmon Shrimp and Asparagus recipes
1 - 1 ½ lbs salmon · 1 lb shrimp, uncooked · ½ lb asparagus · 1 large lemon · 6 Tbsp butter, sliced · seasoning · ¼ tsp paprika · ¾ tsp salt · ⅛ tsp pepper · ¼ tsp garlic · 1 Tbsp fresh parsley, optional
460 kcal · 43g protein · 6g carbs · 30g fatRecipe: valentinascorner.com
SnackSriracha Deviled Eggs With Candied Bacon
1 Tablespoon brown sugar · 1 1/2 Teaspoon Sriracha seasoning (preferably McCormick Gourmet), divided · 2 slices bacon · 6 hard-boiled eggs, peeled · 1/4 Cup mayonnaise
173 kcal · 6g protein · 2g carbs · 15g fatRecipe: The Daily Meal
Day total: 1515 kcal · 101g protein · 66g carbs · 98g fat
Day 4
BreakfastYogurt parfaits with crushed strawberries & amaretti
400g punnet strawberries, chopped · 4 tbsp caster sugar · 500g pot low-fat Greek yogurt · 12 small amaretti biscuits, crushed
355 kcal · 10g protein · 46g carbs · 15g fatRecipe: BBC Good Food
LunchGrilled Chicken Salad with Romesco Sauce
1 lb. skinless, boneless chicken thighs · 1 tsp. kosher salt · 3 Tbsp. sherry vinegar or red wine vinegar · 2 garlic cloves, finely grated · Vegetable oil (for grill) · Vegetable oil (for grill) · 2 large red bell peppers · 1 garlic clove, finely grated · 2 Tbsp. sherry vinegar or red wine vinegar · 2 Tbsp. unsweetened almond butter · 1 Tbsp. extra-virgin olive oil · 1 1/4 tsp. kosher salt · 1/4 tsp. cayenne pepper · 3 small heads of Little Gem lettuce, leaves separated, or 1 romaine heart, cut into 2" pieces · 2 mini seedless cucumbers, halved lengthwise, sliced into half moons · 1/2 red onion, thinly sliced · 1 cup parsley leaves with tender stems · 1/2 tsp. kosher salt · 1/4 tsp. freshly ground black pepper · 2 Tbsp. extra-virgin olive oil · 1 Tbsp. fresh lemon juice · Hot smoked paprika (for serving; optional)
548 kcal · 24g protein · 15g carbs · 45g fatRecipe: Epicurious
DinnerMustardy Salmon in a Packet with Asparagus Recipe
4 tablespoons crème fraîche · 4 tablespoons dry white wine · 2 tablespoons Dijon mustard · 2 tablespoons whole grain mustard · 2 bunches (32 stems) asparagus, trimmed and cut in thirds · Kosher salt and freshly ground black pepper · 4 boneless skinless salmon filets (about 6 ounces each)
428 kcal · 38g protein · 7g carbs · 26g fatRecipe: Serious Eats
SnackEgg Butter with a Twist
6 tablespoon very soft butter · 2 teaspoon Dijon mustard · 5 anchovy filets · 6 extra large eggs
190 kcal · 8g protein · 1g carbs · 17g fatRecipe: Food52
Day total: 1521 kcal · 80g protein · 69g carbs · 103g fat
Day 5
BreakfastParfait with Maple Yogurt, Citrus and Pomegranate
2 cups ( 16 ounces ) thick, plain Greek or Icelandic-style yogurt · 1/4 cup ( 2 3/4 ounces ) maple syrup · 1/2 teaspoon ground cinnamon · 1/4 teaspoon ground ginger · 1/4 teaspoon ground cloves · Pinch salt · 5 navel oranges (about 7 1/2 ounces each) · 4 pink grapefruit (about 8 ounces each) · 1/2 cup (3 ounces) shelled pistachios, roughly chopped , plus more for garnish · 1/2 cup ( 3 ounces ) pomegranate seeds
395 kcal · 13g protein · 86g carbs · 14g fatRecipe: Simply Recipes
LunchGrilled Chicken Salad With Gazpacho Dressing
Cooking spray, for the pan · 1 pound chicken cutlets · Kosher salt and freshly ground pepper · Kosher salt and freshly ground pepper · 1 cup fresh parsley · 1/3 cup sliced almonds, toasted · 8 cups baby arugula (about 8 ounces) · 4 slices crusty bread · 1 clove garlic, halved · 2 tablespoons extra-virgin olive oil · 1 tablespoon sherry vinegar or red wine vinegar · 1/2 seedless cucumber, diced · 1 cup cherry tomatoes, quartered · 1 15-ounce can chickpeas, drained and rinsed
554 kcal · 41g protein · 48g carbs · 23g fatRecipe: Food Network
DinnerSmokin' Salmon Pizza
1-2 Teaspoon trout roe or other type of roe · 2-3 Tablespoons soy sauce · 3 asparagus spears (a combination of green and white is good) · 9 Ounces pizza dough · 5 Ounces mozzarella di bufala, shredded · 2 Ounces smoked salmon, thinly sliced · 7-8 baby spinach leaves (or 3 to 4 regular spinach leaves) · Sorrel leaves or any baby lettuce leaves · 1 Tablespoon Dill Oil (see recipe below) · Extra virgin olive oil, for sprinkling · Freshly ground black pepper, to taste
424 kcal · 24g protein · 44g carbs · 16g fatRecipe: The Daily Meal
SnackProtein Power Snack
4 large eggs · 1 cup edamame in-the-pod
104 kcal · 10g protein · 3g carbs · 6g fatRecipe: EatingWell
Day total: 1477 kcal · 88g protein · 181g carbs · 59g fat
Day 6
Breakfast5-Minute Honey Yogurt Quinoa Parfait recipes
½ cup plain Greek yogurt · ½ cup cooked quinoa · a few teaspoons honey (to taste) · ½ cup Cheerios + Ancient Grains cereal · ½ cup pomegranate arils or other fruit
347 kcal · 17g protein · 50g carbs · 10g fatRecipe: Pinch of Yum
LunchGrilled Chicken Salad with Cherry-Balsamic Vinaigrette
1 lb. chicken breast, pounded thin · 0.25 c. extra-virgin olive oil, plus more for drizzling · 2 c. cherries, pitted and halved, divided · 2 tbsp. red wine vinegar · 1 head green leaf lettuce · 1 c. shredded radicchio · 2 green onions, chopped · 1 c. Sliced Cucumbers · 0.5 c. Freshly Chopped Parsley
317 kcal · 27g protein · 15g carbs · 17g fatRecipe: Delish
DinnerParmesan Crusted Salmon Recipe
26 ounces boneless salmon fillets · 16 ounces asparagus · 10 ounces baby carrots · 1/2 cup Panko bread crumbs · 1/4 cup shredded Parmesan cheese · 1 medium egg · 3 tablespoons olive oil (divided) · 1 teaspoon garlic powder (divided) · 1/4 teaspoon salt · 1/4 teaspoon black pepper · 1/2 teaspoon paprika · 1 teaspoon lemon juice · 4 lemon slices · 2 tablespoons parsley (chopped)
628 kcal · 47g protein · 25g carbs · 39g fatRecipe: Food52
SnackHard-Boiled Eggs with Chiles
1 thinly sliced serrano chile (seeds removed, if desired) · 1 thinly sliced Fresno chile (seeds removed, if desired) · 2 garlic cloves · 1 bay leaf · 1 cup distilled white vinegar · 1 tablespoon coriander seeds · 1 tablespoon sugar · 1 tablespoon kosher salt · 1 teaspoon black peppercorns · 6 large hard-boiled eggs · Mayonnaise · Toasted cumin seeds · Flaky sea salt (such as Maldon)
102 kcal · 7g protein · 5g carbs · 6g fatRecipe: Bon Appetit
Day total: 1394 kcal · 98g protein · 95g carbs · 72g fat
Day 7
BreakfastGreek Yogurt Parfait with Ginger Candied Pumpkin, Berries and Pumpkin Seed Pecan Granola
1/2 cup raw steel-cut oats · 1/4 cup pecans, toasted and chopped · 1/4 cup pumpkin seeds · 2 teaspoons black sesame seeds · 1 teaspoon vegetable oil · 1 teaspoon maple syrup · 1/2 cup plus 1 teaspoon brown sugar · Salt and cracked black pepper · 1 cup diced kabocha squash · 1/4 pound fresh ginger, chopped · 1/4 pound raspberries · 1/4 pint blackberries · 2 cups Greek yogurt · Zest of 2 limes
413 kcal · 17g protein · 50g carbs · 19g fatRecipe: Food Network
LunchGrilled Chicken Salad with Spring Vegetables
Vinaigrette · 1 tablespoon lemon juice · 3 tablespoons olive oil · 1 teaspoon dijon mustard · Salt and pepper · 4 whole boneless, skinless chicken breasts · 2 tablespoons fresh rosemary · 1 red pepper, julienned · 1 yellow pepper, julienned · 1 red onion, sliced · 1/3 cup olive oil · 1/2 cup water chestnuts, sliced · 1/2 cup sundried tomatoes, blanched, chopped · 1/2 pound asparagus, blanched and cut into thirds · 1/2 pound Gorgonzola or stilton · 1/2 cup country ham, diced · 6 heads bibb lettuce, washed
618 kcal · 57g protein · 17g carbs · 36g fatRecipe: Food Network
DinnerSmoked Salmon Asparagus Leek Quiche
4 ounces smoked salmon, torn or chopped into bite sized chunks · 6 asparagus spears, washed, chopped into about 1 inch pieces · 1 leek, white part chopped and rinsed · 6 eggs · 1 tablespoon milk (or almond milk) · 1 prepared pie crust (not baked) · fresh cracked pepper
402 kcal · 16g protein · 34g carbs · 22g fatRecipe: Food52
SnackMarbled Tea Eggs
6 large eggs · ¾ Cup low-sodium soy sauce · 2 Tablespoons black tea leaves · 5 whole cloves · 1 cinnamon stick · 2 star anise · 1 Teaspoon mixed peppercorns · 1 Teaspoon sugar · Zest of half an orange
102 kcal · 9g protein · 5g carbs · 5g fatRecipe: The Daily Meal
Day total: 1535 kcal · 99g protein · 106g carbs · 82g fat
Grocery list
Produce- ½ cup dried cranberries
- ½ cup vegetable oil or melted butter
- 1 garlic clove, smashed
- 1/2 lemon, juiced
- 1/4 teaspoon cayenne pepper (optional)
- 1 garlic clove, minced
- 1/2 Granny Smith apple, cored and diced
- 1/2 teaspoon freshly ground black pepper, divided
- 1/2 Cup dried blueberries
- 1/4 cup each chopped fresh basil and chopped fresh mint
- 2 fresh garlic cloves, minced
- 1/4 teaspoon Asian chili paste with garlic
- 1 10-ounce bag European-style salad greens
- 1 cucumber, thinly sliced
- Optional garnish - additional fresh basil and mint
- Pinch Salt/Pepper
- Pinch of ground pepper
- ½ teaspoon lemon zest
- ¼ cup raspberries
- Vegetable oil, for the grill
- 1 jalapeno pepper
- 2 limes, halved
- 1 small bunch cilantro, chopped 1 tablespoon fresh oregano
- 2 cloves garlic
- Kosher salt and freshly ground pepper
Protein & dairy- 1 cup homemade Greek style yogurt
- 1 pound boneless, skinless chicken breast
- 1/4 cup plain, whole-milk yogurt
- 4 (6-ounce) skin-on salmon fillets
- 2 large eggs
- 1 egg white, lightly beaten
- 16 Ounces Greek yogurt
- 4 boned and skinned chicken breast halves
- 2 Lbs Wild Salmon
- 1 hard-boiled egg
- ¾ cup nonfat vanilla Greek yogurt
- 1 1/2 pounds skinless, boneless chicken thighs (about 6)
- 1/2 cup crumbled Cotija cheese
- 1 - 1 ½ lbs salmon
- 1 lb shrimp, uncooked
- 6 hard-boiled eggs, peeled
- 500g pot low-fat Greek yogurt
- 1 lb. skinless, boneless chicken thighs
- 4 boneless skinless salmon filets (about 6 ounces each)
- 6 extra large eggs
- 2 cups ( 16 ounces ) thick, plain Greek or Icelandic-style yogurt
- 1 pound chicken cutlets
- 1 15-ounce can chickpeas, drained and rinsed
- 2 Ounces smoked salmon, thinly sliced
- 4 large eggs
Pantry- 5 cups rolled oats (please do not use instant oatmeal as the results does vary!)
- 1 cup dessicated coconut
- ½ cup nuts ( I usually include chopped almonds or walnuts)
- ½ cup clear runny honey
- ¾ cup brown sugar
- 1 tsp salt
- 2 tbsp honey
- a handful of pomegranate seeds
- 2 tablespoons olive oil
- 2 teaspoons balsamic vinegar
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 cup toasted walnuts, chopped
- 3 tablespoons olive oil, divided
- 3/4 teaspoon kosher salt, divided
- 3 tablespoons panko (Japanese breadcrumbs)
- 1 3/4 cups all purpose flour
- 1/4 teaspoon nutmeg
- 10 tablespoons unsalted butter, at room temperature
- 1/4 cup plus 1 teaspoon sugar
- 1/3 cup packed dark brown sugar
- 1 cup walnuts, toasted and roughly chopped
- 2 Cups old-fashioned oats
- 1/2 Cup chopped walnuts
Other- Chocolate Granola:
- ½ cup chocolate chips or broken chocolate pieces
- ½ cup raisins
- 3 tsbp orange peel
- 1 vanilla pod or 1 tsp vanilla extract
- For the parfait:
- ½ cup Granola (recipe above)
- 3 tbsp Seville orange marmalade
- a handful of de-shelled pistachios
- For the marinade:
- 2 teaspoons paprika
- For the salad:
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1 teaspoon paprika
- 1/4 cup green olives, pitted and chopped
- 1/4 cup dried apricots, chopped
- 2 tablespoons chopped fresh mint
- 1 bunch thin asparagus (about 1 pound), trimmed
- 8 teaspoons country-style or whole-grain Dijon mustard
- 1/4 teaspoon smoked paprika
- 2 tablespoons chopped fresh tarragon
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
Frequently asked questions
Why is high protein important in a 1500 calorie meal plan?
Protein is the most satiating macronutrient, meaning it keeps you fuller for longer on fewer calories. Eating around 120 grams per day while in a calorie deficit helps your body preserve muscle tissue, so the weight you lose comes primarily from fat rather than lean mass.
Can I repeat meals throughout the week?
Absolutely. Repeating meals you enjoy makes meal prep easier and more budget-friendly. Just ensure your daily totals stay close to 1500 calories and 120 grams of protein by checking the nutrition info of the specific recipes you use.
Is 1500 calories enough for everyone?
Calorie needs vary by height, weight, age, and activity level. For many moderately active adults this creates a healthy deficit that supports gradual weight loss of about 0.5–1 kg per week. If you feel consistently fatigued or extremely hungry, consider consulting a registered dietitian to fine-tune your target.
How should I distribute protein across the day?
Research suggests spreading protein intake evenly — roughly 30–40 grams per meal and 10–15 grams at snack time — maximises muscle protein synthesis and keeps appetite controlled throughout the day.
What drinks are recommended alongside this meal plan?
Water should be your primary beverage, aiming for at least 2 litres per day. Black coffee, plain tea, and sparkling water are fine additions. Avoid sugary drinks, fruit juices, and alcohol, as these add calories with little nutritional benefit and can undermine your weight-loss progress.
Reviewed by g1v.me Medical Team.
Educational information only — not medical advice. Talk to your healthcare provider before changing your diet.
