1,500 Calorie Meal Plan Example

An example of a full day of high-protein eating at about 1,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

About 1,500 calories a day is common for smaller or less active adults who are losing weight. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,489 cal

Carbs141 g

Protein125 g

Fat51 g

Fiber: 27 g

Breakfast

334 cal · 23 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Banana½ medium (59 g)	53	1 g	13 g	0 g
Chia seeds1 tbsp (12 g)	58	2 g	5 g	4 g
Almonds½ oz (14 g)	81	3 g	3 g	7 g

Lunch

405 cal · 42 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked4 oz (113 g)	186	35 g	0 g	4 g
Brown rice, cooked½ cup (101 g)	124	3 g	26 g	1 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

167 cal · 7 g protein

Food	Calories	Protein	Carbs	Fat
Apple1 medium (182 g)	95	0 g	25 g	0 g
String cheese1 stick (28 g)	72	7 g	1 g	5 g

Dinner

400 cal · 29 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked4 oz (113 g)	233	25 g	0 g	14 g
Sweet potato, baked½ cup (100 g)	90	2 g	21 g	0 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

183 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%1 cup (226 g)	183	24 g	11 g	5 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the brown rice. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 1,500 calorie example come from?

Most of it comes from chicken breast (35 g), salmon (25 g) and cottage cheese (24 g), about 67% of the day's 125 g.

How are the calories split in this 1,500 calorie example?

Breakfast has about 334 calories, then lunch 405, the snack 167, dinner 400 and the evening snack 183. Lunch is the biggest meal, at about 27% of the day.

How much fiber does this 1,500 calorie example have?

About 27 g, mostly from broccoli and apple. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 21 g at this calorie level.