For moderate weight loss (0.3–0.5 kg/week)
1500 Calorie Meal Plan
Lose weight without hunger – with balanced meals and optimised macros for 1500 kcal daily.
🔥 1500 kcal / day
A 1500-calorie plan is ideal for women and lighter men looking to lose weight moderately. With sufficient protein (at least 100 g/day), you get maximum satiety at a minimal calorie deficit.
📆 Monday1400 kcal
🍳 Scrambled eggs + wholegrain toast + coffee340 kcal
🥗 Chicken quinoa salad480 kcal
🍝 Courgette pasta with tomato sauce420 kcal
🍎 Apple + 15g almonds160 kcal
📆 Tuesday1410 kcal
🥣 Oats + berries + chia seeds310 kcal
🥙 Turkey wholegrain wrap450 kcal
🐟 Salmon + steamed vegetables520 kcal
🧀 Low-fat cottage cheese + cucumber130 kcal
📆 Wednesday1420 kcal
🍌 Protein smoothie + banana300 kcal
🥦 Lentil soup + rye roll420 kcal
🍗 Chicken breast + sweet potato560 kcal
🫐 Blueberries + Greek yoghurt140 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Tip: Distribute protein evenly across all meals (at least 25–30 g per meal) to prevent muscle loss and stay fuller for longer.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
Who is a 1500-calorie plan suitable for?+
For women with a moderate activity level and men with a low activity level who want moderate weight loss.
How much will I lose per week on 1500 kcal?+
Depending on your TDEE, approximately 0.3–0.5 kg per week – sustainably and without yo-yo effects.
Can I customise the meals?+
Yes – NutriLumo adapts all recipes to allergies, preferences and diet types while maintaining the calorie target.
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