7-day diet
7-Day Weight Loss Meal Plan - Under 1500 Calories
Achieve your weight loss goals with this satisfying 7-day meal plan designed to keep you under 1500 calories daily. Focused on high-protein, high-fiber foods that keep you full, this plan proves that eating less doesn't mean eating bland. Perfect for sustainable weight loss without feeling deprived.
Daily Averages
1379
Calories
90g
Protein
81g
Carbs
78g
Fat
Target: 1400 kcal
, 90g protein
📅 7-day Schedule
Day 1: Monday
1535 kcal
99g protein
🌅 Breakfast
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
☀️ Lunch
Easy High Protein Chicken Noodle Soup - Under 300 Calories
266 kcal • 34g protein
🌙 Dinner
Easy High Protein Garlic Chicken - Under 400 Calories
300 kcal • 30g protein
🍎 Snack
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
Day 2: Tuesday
1795 kcal
137g protein
🌅 Breakfast
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
☀️ Lunch
Easy High Protein Greek Turkey Burgers - Under 300 Calories
255 kcal • 29g protein
🌙 Dinner
Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
🍎 Snack
Easy Vegan Best Lentil Soup - Under 400 Calories
300 kcal • 15g protein
Day 3: Wednesday
1390 kcal
97g protein
🌅 Breakfast
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
☀️ Lunch
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
🌙 Dinner
Easy High Protein Air Fryer Chicken Breast - Under 300 Calories
208 kcal • 39g protein
🍎 Snack
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Day 4: Thursday
1031 kcal
85g protein
🌅 Breakfast
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
☀️ Lunch
Easy High Protein Tuna Salad Sandwich - Ready in 20 Minutes
402 kcal • 33g protein
🌙 Dinner
Easy High Protein Beef & ginger stir-fry - Under 400 Calories
349 kcal • 33g protein
🍎 Snack
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Day 5: Friday
1025 kcal
76g protein
🌅 Breakfast
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
☀️ Lunch
Easy High Protein Mediterranean Turkey Burgers
324 kcal • 34g protein
🌙 Dinner
Easy High Protein Honey Garlic Butter Salmon In Foil
314 kcal • 29g protein
🍎 Snack
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Day 6: Saturday
1395 kcal
66g protein
🌅 Breakfast
Easy Vegetarian French Toast - Ready in 20 Minutes
401 kcal • 9g protein
☀️ Lunch
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
🌙 Dinner
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
🍎 Snack
Easy High Protein Tofu stir-fry - Under 300 Calories
240 kcal • 15g protein
Day 7: Sunday
1482 kcal
72g protein
🌅 Breakfast
Easy Vegetarian Anytime eggs - in Under 30 Minutes
305 kcal • 11g protein
☀️ Lunch
Easy High Protein Chicken Fried Rice - Ready in 20 Minutes
441 kcal • 21g protein
🌙 Dinner
Easy High Protein One-pan salmon with roast asparagus
556 kcal • 36g protein
🍎 Snack
Easy Vegetarian Classic Tomato Soup (Lightened Up!)
180 kcal • 4g protein
👤 Who Is This Plan For?
Perfect for anyone looking to lose weight gradually and sustainably, people who want to create a moderate calorie deficit, or those recovering from holiday overeating.
✅ Benefits
- ✓ Sustainable calorie deficit for weight loss
- ✓ High protein to preserve muscle mass
- ✓ High fiber to keep you full longer
- ✓ Balanced nutrition despite reduced calories
- ✓ No extreme restrictions or fad diet rules
💡 Meal Prep Tips
1
Track portions carefully in the beginning
2
Drink water before meals to help with satiety
3
Fill half your plate with vegetables
4
Avoid liquid calories (sodas, sugary drinks)
5
Allow yourself one treat meal per week
🛒 Shopping List
311 ingredients needed for this 7-day plan
+281 more ingredients...
📖 All Recipes in This Plan (28)
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
Easy High Protein Chicken Noodle Soup - Under 300 Calories
266 kcal • 34g protein
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Easy High Protein Garlic Chicken - Under 400 Calories
300 kcal • 30g protein
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
Easy High Protein Greek Turkey Burgers - Under 300 Calories
255 kcal • 29g protein
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Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
Easy Vegan Best Lentil Soup - Under 400 Calories
300 kcal • 15g protein
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Easy High Protein Lemon Chicken Salad - Quick & Easy
587 kcal • 40g protein
Easy High Protein Air Fryer Chicken Breast - Under 300 Calories
208 kcal • 39g protein
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Easy High Protein Herb omelette with fried tomatoes
204 kcal • 17g protein
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Easy High Protein Tuna Salad Sandwich - Ready in 20 Minutes
402 kcal • 33g protein
Easy High Protein Beef & ginger stir-fry - Under 400 Calories
349 kcal • 33g protein
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
Easy High Protein Mediterranean Turkey Burgers
324 kcal • 34g protein
Easy High Protein Honey Garlic Butter Salmon In Foil
314 kcal • 29g protein
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Easy Vegetarian French Toast - Ready in 20 Minutes
401 kcal • 9g protein
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
Easy High Protein Tofu stir-fry - Under 300 Calories
240 kcal • 15g protein
Easy Vegetarian Anytime eggs - in Under 30 Minutes
305 kcal • 11g protein
Easy High Protein Chicken Fried Rice - Ready in 20 Minutes
441 kcal • 21g protein
Easy High Protein One-pan salmon with roast asparagus
556 kcal • 36g protein
Easy Vegetarian Classic Tomato Soup (Lightened Up!)
180 kcal • 4g protein
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