7-day meal plan with recipes and a grocery list
1500 calorie macro meal plan
1500calories
98gprotein
110gnet carbs
62gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 1500 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.Day 1
1550cals, 99g protein, 152g net carbs, 42g fat 41g fiber per day
Breakfast
String cheese
2 stick(s) · 165cal, 13p, 3c, 11f
Kiwi
1 kiwi · 47cal, 1p, 8c, 0f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Lunch
Black bean & sweet potato stew
1 serving(s) · 415cal, 20p, 46c, 6f
Naan bread
1/2 piece(s) · 131cal, 4p, 22c, 3f
Day 2
1550cals, 99g protein, 152g net carbs, 42g fat 41g fiber per day
Breakfast
String cheese
2 stick(s) · 165cal, 13p, 3c, 11f
Kiwi
1 kiwi · 47cal, 1p, 8c, 0f
Applesauce
1 serving(s) · 57cal, 0p, 12c, 0f
Lunch
Black bean & sweet potato stew
1 serving(s) · 415cal, 20p, 46c, 6f
Naan bread
1/2 piece(s) · 131cal, 4p, 22c, 3f
Day 3
1500cals, 99g protein, 96g net carbs, 71g fat 20g fiber per day
Breakfast
Egg & avocado salad on toast
1 toast(s) · 212cal, 11p, 13c, 11f
Basic fried eggs
1 egg(s) · 80cal, 6p, 0c, 6f
Lunch
Rotisserie chicken & tomato salad
1/2 serving(s) · 257cal, 20p, 3c, 18f
Kiwi
2 kiwi · 94cal, 2p, 16c, 1f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Day 4
1500cals, 98g protein, 95g net carbs, 73g fat 19g fiber per day
Breakfast
Egg & avocado salad on toast
1 toast(s) · 212cal, 11p, 13c, 11f
Basic fried eggs
1 egg(s) · 80cal, 6p, 0c, 6f
Lunch
Rotisserie chicken & tomato salad
1/2 serving(s) · 257cal, 20p, 3c, 18f
Kiwi
2 kiwi · 94cal, 2p, 16c, 1f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Day 5
1475cals, 99g protein, 81g net carbs, 74g fat 25g fiber per day
Breakfast
Eggs with avocado and salsa
1/2 serving(s) · 254cal, 9p, 4c, 20f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Lunch
Bbq chicken wings
8 oz · 363cal, 29p, 14c, 21f
Carrot sticks
4 carrot(s) · 108cal, 2p, 16c, 0f
Day 6
1475cals, 100g protein, 92g net carbs, 67g fat 21g fiber per day
Breakfast
Eggs with avocado and salsa
1/2 serving(s) · 254cal, 9p, 4c, 20f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Lunch
Bbq chicken wings
8 oz · 363cal, 29p, 14c, 21f
Carrot sticks
4 carrot(s) · 108cal, 2p, 16c, 0f
Day 7
1500cals, 94g protein, 103g net carbs, 68g fat 25g fiber per day
Breakfast
Eggs with avocado and salsa
1/2 serving(s) · 254cal, 9p, 4c, 20f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Lunch
Coriander and cumin rubbed pork chops
1/2 chop(s) · 214cal, 21p, 1c, 14f
Mashed sweet potatoes
1 serving(s) · 183cal, 3p, 36c, 0f
Tomato and avocado salad
1/2 serving(s) · 117cal, 2p, 3c, 9f
Grocery List (51 items)
Fruits and Fruit Juices
Kiwi
6 fruit
Applesauce
2 to-go container (~4 oz)
Lemon juice
1 fl oz
Grapefruit
5 large (approx 4-1/2" dia)
Avocados
3 avocado(s)
Lime juice
3/8 fl oz
Dairy and Egg Products
String cheese
4 stick
Ghee
2 tsp
Lowfat greek yogurt
1 1/2 cup
Low fat cottage cheese (1% milkfat)
2 1/4 cup
Eggs
8 large
Butter
1 tsp
39 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 2 days
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Applesauce
57cal, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 2 days
1. Black bean & sweet potato stew
415cal, 20p, 46c, 6f (per meal)
2 cup(s) (474mL)
1 tsp (2g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
4 tsp (21g)
1 1/3 can(s) (585g)
2/3 sweetpotato, 5" long (140g)
2/3 small (47g)
1 1/3 clove(s) (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 2 days
1. Chipotle honey pork chops
309cal, 31p, 6c, 18f (per meal)
2 tsp (9g)
10 oz (283g)
2 tsp (14g)
4 dash (1g)
1 tbsp (15mL)
2 tsp (10mL)
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 3 days
1. Yogurt and cucumber
132cal, 16p, 11c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Salmon patty salad
299cal, 17p, 6c, 21f (per meal)
5 oz (142g)
1 large (50g)
3 cup (90g)
2 tbsp (30mL)
1 tbsp (15mL)
1 tbsp (15mL)
1 roma tomato (80g)
1/2 avocado(s) (101g)
1
In a small bowl, mix salmon, egg, lemon, and salt/pepper (to taste) until well incorporated. Form into patties (approximately 3oz per patty).
2
Heat oil in a skillet over medium heat and add salmon patties and cook for a few minutes on each side until crispy on the outside and done on the inside.
3
Toss mixed greens with avocado, tomato, and dressing and top with salmon patty. Serve.
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Rotisserie chicken & tomato salad
257cal, 20p, 3c, 18f (per meal)
6 oz (170g)
1 tbsp (15mL)
1 tsp (5mL)
1/4 cucumber (8-1/4") (75g)
1/2 large whole (3" dia) (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Transfer chicken meat into a bowl and shred with two forks.
2
Arrange chicken with tomatoes and cucumber.
3
Drizzle with olive oil and lemon juice. Season with salt and pepper to taste. Serve.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
breakfast prep - 2 days
1. Egg & avocado salad on toast
212cal, 11p, 13c, 11f (per meal)
1/3 cup (10g)
1/3 avocado(s) (67g)
1/3 tsp (1g)
2 slice(s) (64g)
2 large (100g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Toast with butter and jelly
67cal, 2p, 8c, 2f (per meal)
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Eggs with avocado and salsa
254cal, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Bbq chicken wings
363cal, 29p, 14c, 21f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Avocado tuna salad
327cal, 31p, 4c, 18f (per meal)
3/8 avocado(s) (75g)
1/4 tbsp (4mL)
3/4 dash (0g)
3/4 dash (0g)
3/4 cup (23g)
3/4 can(s) (129g)
3 tbsp, chopped (34g)
1/6 small (13g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 2 days
1. Teriyaki burgers
399cal, 37p, 28c, 15f (per meal)
3/4 lbs (340g)
8 slices (56g)
2 tbsp (30mL)
2 bun(s) (102g)
1/2 tsp (3mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Roasted carrots
106cal, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
snack prep - 2 days
1. Turkey pepperoni
112cal, 14p, 2c, 5f (per meal)
52 slices (92g)
Recipe has been scaled from original by 6.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
214cal, 21p, 1c, 14f (per meal)
1 dash (1g)
1/4 tbsp (2g)
1/4 tbsp (1g)
1/2 chop (93g)
1/2 dash (0g)
3/4 clove(s) (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
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