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1500-calorie meal plan

A seven-day plan built around a 1500 kcal target — a level many smaller or less active adults use for gradual weight loss. It keeps four eating occasions a day so the day still feels normal, with the portions scaled down rather than meals removed.

This is a template, not a prescription. It is generated to hit a round calorie target from a fixed recipe bank; it cannot see your energy needs, allergies, budget or any medical condition. Check it against your own target and adapt it — or ask a registered dietitian for a plan built for you.

1 500 kcaldaily target
1 495 kcalweek average
≈ 97 g/dayprotein
4meals a day

Weight lossFour meals a day

A 1500 kcal target suits some people and is too low for others. It is generally on the low side for taller or more active adults, and it is not appropriate in pregnancy, in adolescence, or with a history of disordered eating.

The week at a glance

Seven days at a 1 500 kcal target. The day total shows the real figure and its gap from the target — portions are scaled to approach 1 500 kcal, not forced onto it.
DayBreakfastLunchDinnerSnackDay total
Day 1Cottage cheese with tomato and herbs
368 kcal · 30 g protein		Pork with buckwheat
441 kcal · 26 g protein		Chickpea curry with rice
515 kcal · 19 g protein		Bowl of berries
140 kcal · 2 g protein		1 464 kcal
77 g protein · −36 vs target
Day 2Overnight oats
368 kcal · 15 g protein		Tuna rice bowl
441 kcal · 30 g protein		Turkey rice
515 kcal · 39 g protein		Rice cake with honey
176 kcal · 2 g protein		1 500 kcal
86 g protein · +0 vs target
Day 3Oats with skyr and berries
368 kcal · 30 g protein		Egg rice with vegetables
441 kcal · 20 g protein		Chicken with cauliflower and carrot
515 kcal · 37 g protein		Skyr with berries
176 kcal · 18 g protein		1 500 kcal
105 g protein · +0 vs target
Day 4Oat porridge with banana and peanut butter
368 kcal · 13 g protein		Baked potato with cottage cheese
441 kcal · 25 g protein		White fish with rice
515 kcal · 36 g protein		Apple with peanut butter
176 kcal · 5 g protein		1 500 kcal
79 g protein · +0 vs target
Day 5Eggs on toast with avocado
368 kcal · 21 g protein		Turkey mince pasta
441 kcal · 30 g protein		Beef salad
515 kcal · 41 g protein		Rice cakes with cottage cheese
176 kcal · 14 g protein		1 500 kcal
106 g protein · +0 vs target
Day 6Vegetable omelette
368 kcal · 25 g protein		Greek chicken salad
441 kcal · 35 g protein		Oven chicken with vegetables
515 kcal · 43 g protein		Banana with yogurt
176 kcal · 8 g protein		1 500 kcal
111 g protein · +0 vs target
Day 7Greek yogurt with granola
368 kcal · 20 g protein		Chicken with rice and broccoli
441 kcal · 36 g protein		Oven salmon with broccoli
515 kcal · 37 g protein		Protein shake
176 kcal · 21 g protein		1 500 kcal
114 g protein · +0 vs target

Across the week this plan averages 1 495 kcal and 97 g of protein a day against its 1 500 kcal target. The day-to-day variation you can see in the table is normal and, for most goals, harmless: what matters is the average over a week, not whether any single day landed on the number.

Every recipe, written out

Each recipe appears once below with the portion this plan uses. A recipe that recurs during the week uses the same portion each time, so these are the amounts to cook.

Breakfast

🍅 Cottage cheese with tomato and herbs

368 kcal · 30 g protein · 14 g carbs · 18 g fat · no-cook · 4 min

You need: cottage cheese, 253 g; tomato, 138 g; herbs, 6 g; olive oil, 7 g; salt and pepper, 5 g.

  1. 1. Spoon cottage cheese into a bowl.
  2. 2. Slice tomato, put on top.
  3. 3. Drop of oil, salt, herbs.
  4. 4. Eat now.

Tip: Black pepper works well.

🌙 Overnight oats

368 kcal · 15 g protein · 50 g carbs · 10 g fat · no-cook · 6 min

You need: rolled oats, 51 g; Greek yogurt, 103 g; milk, 68 g; berries, 68 g; honey, 7 g.

  1. 1. Mix oats, yogurt and milk in a jar.
  2. 2. Lid on, fridge at least 4 h (better overnight).
  3. 3. In the morning stir. If thick, a splash of milk.
  4. 4. Berries and honey on top.

Tip: Make 3 jars at once — mornings are faster.

🥣 Oats with skyr and berries

368 kcal · 30 g protein · 42 g carbs · 8 g fat · no-cook · 5 min

You need: rolled oats, 53 g; skyr, 175 g; berries, 88 g; honey, 9 g.

  1. 1. Put 60 g oats in a bowl.
  2. 2. Add 200 g skyr. Stir so the oats are wet.
  3. 3. Top with 100 g berries.
  4. 4. Drizzle 1 tsp honey. Eat now, or wait 10 min for softer oats.

Tip: Prep at night — berries in the morning.

🍌 Oat porridge with banana and peanut butter

368 kcal · 13 g protein · 56 g carbs · 11 g fat · pot · 13 min

You need: rolled oats, 49 g; water, 204 g; banana, 98 g; peanut butter, 16 g; cinnamon, 5 g.

  1. 1. Heat 250 ml water to a gentle simmer.
  2. 2. Add oats, turn low. Cook 4–5 min, stirring.
  3. 3. Take off the heat when thick and the oats are soft.
  4. 4. Slice banana on top, 1 tbsp peanut butter and a pinch of cinnamon.

Tip: If it sticks, add 2 tbsp water.

🍳 Eggs on toast with avocado

368 kcal · 21 g protein · 25 g carbs · 18 g fat · pan · 13 min

You need: eggs, 92 g; wholegrain bread, 54 g; avocado, 61 g; olive oil, 6 g; salt and pepper, 5 g.

  1. 1. Heat a pan to medium, a drop of oil.
  2. 2. Crack 2 eggs. Cook 3–4 min until the white is set and the yolk still soft.
  3. 3. Toast the bread until crisp (2 min per side).
  4. 4. Mash avocado on the toast, salt. Eggs on top.

Tip: Want a firmer yolk — lid on for 1 min.

🥚 Vegetable omelette

368 kcal · 25 g protein · 8 g carbs · 26 g fat · pan · 12 min

You need: eggs, 141 g; bell pepper, 75 g; onion, 38 g; olive oil, 8 g; salt and pepper, 5 g.

  1. 1. Chop pepper and onion small.
  2. 2. Medium pan, oil. Fry veg 3 min until the onion is translucent.
  3. 3. Beat 3 eggs with salt. Pour in.
  4. 4. Cook 3–4 min. Done when the top is set but the centre is still moist.

Tip: Do not stir after pouring — or you get scrambled eggs.

🥛 Greek yogurt with granola

368 kcal · 20 g protein · 43 g carbs · 13 g fat · no-cook · 4 min

You need: Greek yogurt, 179 g; granola, 36 g; berries, 72 g; honey, 7 g.

  1. 1. Spoon yogurt into a bowl.
  2. 2. Scatter granola just before eating so it stays crisp.
  3. 3. Add berries and a little honey.
  4. 4. Eat right away.

Tip: If granola is soft, crisp 4 min at 160 °C.

Lunch

🥩 Pork with buckwheat

441 kcal · 26 g protein · 38 g carbs · 16 g fat · pan · 26 min

You need: pork, 110 g; buckwheat, 51 g; onion, 37 g; olive oil, 6 g; salt and pepper, 5 g.

  1. 1. Simmer buckwheat 10 min, drain.
  2. 2. Pat pork dry. Hot pan, oil. 5 min until brown.
  3. 3. Onion 3 min in the same pan.
  4. 4. Buckwheat on the plate, meat and onion on top. Salt.

Tip: Do not cook pork grey — a blush is fine if the centre hit 70 °C.

🍱 Tuna rice bowl

441 kcal · 30 g protein · 51 g carbs · 9 g fat · pot · 20 min

You need: tuna, 106 g; rice, 71 g; cucumber, 71 g; soy sauce, 7 g; olive oil, 5 g.

  1. 1. Boil rice 12 min, drain, cool 3 min.
  2. 2. Drain the tuna.
  3. 3. Bowl: rice, tuna, cucumber.
  4. 4. Drop of oil and soy. Toss lightly.

Tip: Warm rice + cold tuna is a good contrast.

🍳 Egg rice with vegetables

441 kcal · 20 g protein · 53 g carbs · 14 g fat · pan · 16 min

You need: eggs, 102 g; rice, 68 g; carrot, 51 g; bell pepper, 51 g; olive oil, 8 g; soy sauce, 7 g.

  1. 1. Use cooled rice (fresh rice clumps).
  2. 2. Hot pan, oil. Veg 2 min.
  3. 3. Rice in, 2 min, toss.
  4. 4. Make a well, pour eggs, stir 1 min until set. Soy.

Tip: Yesterday’s rice is best for this.

🥔 Baked potato with cottage cheese

441 kcal · 25 g protein · 51 g carbs · 12 g fat · oven · 33 min

You need: potato, 247 g; cottage cheese, 159 g; olive oil, 5 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Oven 210 °C. Prick the potato, oil and salt on the skin.
  2. 2. Bake 25 min (small) or until a fork slides in.
  3. 3. Cut a cross, push the inside open.
  4. 4. Cottage cheese and herbs in. Eat now.

Tip: Microwave 8 min, then 5 min in the oven for a crisp skin faster.

🍝 Turkey mince pasta

441 kcal · 30 g protein · 44 g carbs · 14 g fat · pot · 24 min

You need: turkey mince, 114 g; wholegrain pasta, 61 g; tomato sauce, 106 g; onion, 38 g; olive oil, 5 g; garlic, 5 g.

  1. 1. Boil pasta in salted water, drain.
  2. 2. Fry mince in oil 5 min, break it up, until grey-brown.
  3. 3. Onion and garlic 2 min. Sauce 3 min.
  4. 4. Pasta in, toss. Serve hot.

Tip: The mince should brown, not stew in liquid.

🫒 Greek chicken salad

441 kcal · 35 g protein · 18 g carbs · 23 g fat · pan · 20 min

You need: chicken breast, 132 g; tomato, 88 g; cucumber, 71 g; cheese, 26 g; olive oil, 9 g; lemon, 9 g.

  1. 1. Fry chicken 6 min until gold, slice.
  2. 2. Slice tomato and cucumber.
  3. 3. Bowl: veg, chicken, cheese cubes.
  4. 4. Oil and lemon, toss lightly.

Tip: Cottage cheese works if you have no feta.

🍗 Chicken with rice and broccoli

441 kcal · 36 g protein · 41 g carbs · 11 g fat · pan · 28 min

You need: chicken breast, 126 g; rice, 55 g; broccoli, 118 g; olive oil, 6 g; garlic, 5 g; salt and pepper, 5 g.

  1. 1. Boil rice in salted water 12 min, drain. Broccoli 4 min in the same water — it should stay crisp.
  2. 2. Cut chicken into 1.5 cm pieces, pat dry.
  3. 3. Medium-high pan, oil. Chicken 5–6 min without much stirring, until gold outside and white inside.
  4. 4. Add crushed garlic 30 s. Plate rice, broccoli, chicken.

Tip: Chicken is done when the juices run clear, not pink.

Dinner

🍛 Chickpea curry with rice

515 kcal · 19 g protein · 67 g carbs · 15 g fat · pot · 26 min

You need: chickpeas, 172 g; rice, 67 g; tomato sauce, 133 g; onion, 57 g; olive oil, 8 g; garlic, 5 g.

  1. 1. Boil rice 12 min.
  2. 2. Fry onion and garlic 4 min.
  3. 3. Chickpeas and sauce, 12 min low.
  4. 4. Salt. Bowl with rice. Done when the sauce is thick and the chickpeas are hot.

Tip: If you have curry powder, 1 tsp with the onion.

🍚 Turkey rice

515 kcal · 39 g protein · 50 g carbs · 13 g fat · pan · 24 min

You need: turkey, 147 g; rice, 74 g; bell pepper, 74 g; onion, 37 g; olive oil, 7 g; soy sauce, 7 g.

  1. 1. Boil rice, cool a little.
  2. 2. Fry turkey 5 min.
  3. 3. Veg 3 min. Rice in 2 min.
  4. 4. Soy, toss. Serve hot.

Tip: Cooled rice fries better.

🥦 Chicken with cauliflower and carrot

515 kcal · 37 g protein · 41 g carbs · 16 g fat · pan · 22 min

You need: chicken breast, 175 g; carrot, 124 g; potato, 154 g; olive oil, 10 g; garlic, 5 g; salt and pepper, 5 g.

  1. 1. Boil potato 10 min. Carrot in the same water 5 min.
  2. 2. Fry chicken 6 min until gold.
  3. 3. Garlic 20 s. Veg into the pan 2 min.
  4. 4. Salt. Plate.

Tip: This one skips the big spinach hit.

🐟 White fish with rice

515 kcal · 36 g protein · 51 g carbs · 14 g fat · pan · 22 min

You need: cod, 168 g; rice, 79 g; lemon, 12 g; olive oil, 8 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Boil rice 12 min.
  2. 2. Pat fish dry, salt. Medium pan, oil. 3+3 min.
  3. 3. Done when it comes apart in flakes.
  4. 4. Rice on the plate, fish, lemon, herbs.

Tip: Do not flip the fish before it releases from the pan.

🥗 Beef salad

515 kcal · 41 g protein · 17 g carbs · 30 g fat · pan · 16 min

You need: beef, 172 g; lettuce, 75 g; tomato, 86 g; cucumber, 75 g; olive oil, 11 g; lemon, 11 g.

  1. 1. Fry beef strips on a hot pan 3 min. Rest 3 min.
  2. 2. Lettuce, tomato, cucumber in a bowl.
  3. 3. Slice the meat on top.
  4. 4. Oil and lemon. Toss lightly.

Tip: The meat can stay pink in the middle.

🍗 Oven chicken with vegetables

515 kcal · 43 g protein · 32 g carbs · 18 g fat · oven · 32 min

You need: chicken breast, 160 g; potato, 160 g; carrot, 71 g; olive oil, 9 g; garlic, 5 g; herbs, 5 g.

  1. 1. Oven 200 °C. Chunk potato and carrot, oil, salt, on a tray.
  2. 2. Pat chicken dry, rub oil, garlic, herbs. Next to the veg.
  3. 3. Bake 20–22 min.
  4. 4. Done when chicken centre is 74 °C / juices clear and potato is soft.

Tip: Rest the chicken 3 min before slicing.

🐟 Oven salmon with broccoli

515 kcal · 37 g protein · 26 g carbs · 26 g fat · oven · 24 min

You need: salmon fillet, 156 g; broccoli, 165 g; olive oil, 9 g; lemon, 11 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C. Broccoli with oil and salt on a tray.
  2. 2. Pat salmon dry, salt, lemon. Next to the broccoli.
  3. 3. Bake 14–16 min.
  4. 4. Done when the salmon flakes and the broccoli edges are brown.

Tip: Thick fillet +2 min, thin −2 min.

Snack

🫐 Bowl of berries

140 kcal · 2 g protein · 28 g carbs · 0 g fat · no-cook · 1 min

You need: berries, 263 g.

  1. 1. Rinse berries. Bowl. Eat.

Tip: Let frozen ones sit 5 min.

🍘 Rice cake with honey

176 kcal · 2 g protein · 33 g carbs · 3 g fat · no-cook · 2 min

You need: rice cakes, 26 g; honey, 13 g.

  1. 1. Drizzle honey on the cake. Eat now.

Tip: A sweet hit when there is no banana.

🥛 Skyr with berries

176 kcal · 18 g protein · 16 g carbs · 2 g fat · no-cook · 3 min

You need: skyr, 147 g; berries, 78 g.

  1. 1. Spoon skyr into a bowl.
  2. 2. Berries on top. Eat now.

Tip: Tart skyr + sweet berries balance.

🍎 Apple with peanut butter

176 kcal · 5 g protein · 18 g carbs · 10 g fat · no-cook · 3 min

You need: apple, 128 g; peanut butter, 16 g.

  1. 1. Slice the apple.
  2. 2. Dip slices in peanut butter or spread it on.
  3. 3. Eat now so the apple does not brown.

Tip: A drop of lemon keeps slices paler.

🍘 Rice cakes with cottage cheese

176 kcal · 14 g protein · 18 g carbs · 5 g fat · no-cook · 3 min

You need: rice cakes, 21 g; cottage cheese, 106 g; tomato, 35 g.

  1. 1. Spread cottage cheese on the cakes.
  2. 2. A tomato slice on top.
  3. 3. Eat now — the cake softens.

Tip: Pepper on top if you want.

🍌 Banana with yogurt

176 kcal · 8 g protein · 27 g carbs · 3 g fat · no-cook · 3 min

You need: banana, 101 g; Greek yogurt, 101 g.

  1. 1. Slice banana into a bowl.
  2. 2. Pour yogurt over. Eat with a spoon.

Tip: Cold yogurt, ripe banana.

🥤 Protein shake

176 kcal · 21 g protein · 11 g carbs · 4 g fat · blend · 4 min

You need: protein powder, 26 g; milk, 221 g.

  1. 1. Pour milk into the shaker, then powder.
  2. 2. Shake 20 s. Drink now.

Tip: Powder before milk makes lumps.

Shopping list for the week

Every ingredient across all seven days, added up. Quantities are in grams to match the recipes; round up to the nearest pack when you shop.

Produce

IngredientTotal for the week
Berries569 g
Potato561 g
Tomato347 g
Broccoli283 g
Carrot246 g
Cucumber217 g
Onion207 g
Bell pepper200 g
Banana199 g
Apple128 g
Lettuce75 g
Avocado61 g
Lemon43 g
Garlic25 g
Herbs21 g

Meat and fish

IngredientTotal for the week
Chicken breast593 g
Beef172 g
Cod168 g
Salmon fillet156 g
Turkey147 g
Turkey mince114 g
Pork110 g
Tuna106 g

Dairy and eggs

IngredientTotal for the week
Cottage cheese518 g
Greek yogurt383 g
Eggs335 g
Skyr322 g
Milk289 g
Cheese26 g

Plant proteins

IngredientTotal for the week
Chickpeas172 g
Peanut butter32 g
Protein powder26 g

Grains and bread

IngredientTotal for the week
Rice414 g
Rolled oats153 g
Wholegrain pasta61 g
Wholegrain bread54 g
Buckwheat51 g
Rice cakes47 g
Granola36 g

Pantry

IngredientTotal for the week
Tomato sauce239 g
Olive oil127 g
Salt and pepper45 g
Honey36 g
Soy sauce21 g
Cinnamon5 g

Source: Recipes, portions and macros: TempoLife recipe bank (lib/recipe_bank.php), the same tested data the in-app meal planner uses · checked 2026-09-02

Frequently asked questions

How many calories is the 1500-calorie meal plan?

It targets 1 500 kcal a day and works out to about 1 495 kcal on average across the week, with 97 g of protein. Each day's real total is in the table above — portions are scaled to approach the target, not forced to hit it exactly.

Do I have to follow it in order?

No. The days are interchangeable and any meal can be swapped for another recipe in the same slot. The plan is a template; the order is just a way to spread variety across the week.

Is the shopping list for the whole week?

Yes. The list at the bottom adds up every ingredient across all seven days, so it is a single shop for the week. Quantities are in grams to match the recipes.

Other plans

1800-calorie plan

A middle-of-the-road day at 1800 kcal — a common maintenance level for smaller adults and a gentle deficit for many others.

1 800 kcal · Moderate

2000-calorie plan

The 2000 kcal day used as the reference on food labels — a realistic maintenance level for many adults.

2 000 kcal · Reference

2500-calorie plan

A higher-energy day at 2500 kcal for active adults, taller frames or a gaining phase.

2 500 kcal · Higher energy

High-protein plan

A 2000 kcal week that leans on the highest-protein recipes in the bank — useful when training or losing weight.

2 000 kcal · Protein

16:8 time-restricted plan

A 2000 kcal day packed into an eight-hour eating window — no breakfast, a midday first meal, dinner and one snack.

2 000 kcal · Time-restricted

Vegetarian plan

A 2000 kcal week with no meat or fish — eggs, dairy, legumes, tofu and grains carry the protein.

2 000 kcal · No meat or fish

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