1500 calorie macro meal 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.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1475cal, 110g protein, 77g net carbs, 72g fat, 19g fiber per day) cannot be customized.
Day 1
1500cal, 120g protein, 55g net carbs, 81g fat, 20g fiber
5 1/3 oz (372cal, 34p, 6c, 23f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 skewer(s) (307cal, 52p, 6c, 8f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
1 serving(s) (103cal, 3p, 20c, 0f)
Day 2
1475cal, 102g protein, 37g net carbs, 92g fat, 24g fiber
5 1/3 oz (372cal, 34p, 6c, 23f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 3
1500cal, 110g protein, 76g net carbs, 73g fat, 23g fiber
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
1/2 serving(s) (328cal, 18p, 14c, 20f)
2 container (213cal, 20p, 22c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 4
1450cal, 111g protein, 67g net carbs, 76g fat, 15g fiber
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
6 oz (385cal, 38p, 0c, 26f)
1 1/2 serving(s) (94cal, 2p, 7c, 6f)
1 bar (245cal, 20p, 26c, 5f)
1 burger(s) (399cal, 37p, 28c, 15f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 5
1475cal, 99g protein, 102g net carbs, 67g fat, 17g fiber
1/2 serving(s) (244cal, 8p, 14c, 15f)
2 container (213cal, 20p, 22c, 5f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3/4 serving(s) (172cal, 13p, 13c, 6f)
1 burger(s) (399cal, 37p, 28c, 15f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 6
1450cal, 115g protein, 100g net carbs, 58g fat, 18g fiber
1/2 sandwich(es) (362cal, 23p, 33c, 14f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3/4 serving(s) (172cal, 13p, 13c, 6f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
Day 7
1450cal, 115g protein, 100g net carbs, 58g fat, 18g fiber
1/2 sandwich(es) (362cal, 23p, 33c, 14f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
3/4 serving(s) (172cal, 13p, 13c, 6f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (86cal, 5p, 6c, 4f)
Grocery List (52 items)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lemon juice
1 tsp (5mL)
Lime juice
5/6 fl oz (25mL)
Nectarine
3 medium (2-1/2" dia) (426g)
Strawberries
2 medium (1-1/4" dia) (24g)
Blackberries
1/2 cup (81g)
Dried cranberries
1/3 cup (53g)
Dairy and Egg Products
Eggs
9 1/2 large (475g)
String cheese
4 stick (112g)
Goat cheese
1/2 oz (14g)
Butter
4 dash (2g)
Lowfat greek yogurt
1 cup (315g)
Vegetables and Vegetable Products
Tomatoes
3 3/4 medium whole (2-3/5" dia) (458g)
Frozen broccoli
4 1/2 cup (410g)
Mashed potato mix
1 oz (28g)
Frozen green beans
3 1/3 cup (403g)
Bell pepper
2 3/4 large (451g)
Onion
5/6 medium (2-1/2" dia) (91g)
Kale leaves
4 cup, chopped (160g)
Cucumber
8 slices (56g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Other
Skewer(s)
2 skewer(s) (2g)
Tzatziki
1/4 cup(s) (56g)
Protein bar (20g protein)
2 bar (100g)
Cottage cheese & fruit cup
4 container (532g)
Teriyaki sauce
2 tbsp (30mL)
Mixed greens
1 1/2 cup (45g)
Fats and Oils
Oil
1 oz (28mL)
Olive oil
1 1/2 oz (51mL)
Salad dressing
2 1/2 tbsp (38mL)
Balsamic vinaigrette
1 tbsp (15mL)
Mayonnaise
2 tbsp (30mL)
Spices and Herbs
Dried dill weed
2 dash (0g)
Black pepper
1 1/4 g (1g)
Salt
1/4 oz (7g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Garlic powder
1/4 tbsp (2g)
Dijon mustard
1 tbsp (15g)
Pork Products
Pork tenderloin, raw
1/2 lbs (227g)
Bacon
1 slice(s) (10g)
Sweets
Honey
2 tsp (14g)
Poultry Products
Chicken thighs, with bone and skin, raw
1 lbs (473g)
Boneless skinless chicken breast, raw
1 1/2 lbs (624g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (71g)
Baked Products
Bread
4 slice (128g)
Hamburger buns
2 bun(s) (102g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Breakfast Cereals
Granola
1/2 cup (51g)
breakfast prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Pork souvlaki & tzatziki
305 cals, 52p, 6c, 8f (per meal)
2 skewer(s) (2g)
1/2 gram (1mL)
1/4 cup(s) (56g)
2 dash (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season cubed pork with dill and salt/pepper to taste. Assemble the pork evenly on the skewers.
2
Heat a large skillet over medium-high heat and add the oil. Add the skewers and cook for 3-4 minutes on each side or until done.
3
Serve skewers with tzatziki.
2. Instant mashed potatoes
105 cals, 3p, 20c, 0f (per meal)
1 oz (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 1/2 cup (137g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
snack prep - 2 days
breakfast prep - 2 days
lunch prep - 1 days
1. Avocado and bacon egg salad sandwich
330 cals, 18p, 14c, 20f (per meal)
1 1/2 large (75g)
1 dash (1g)
4 dash (2g)
1 slice(s) (10g)
1/4 avocado(s) (50g)
1 slice (32g)
Recipe has been scaled from original by 0.25x. 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
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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.
dinner prep - 2 days
1. Teriyaki burgers
400 cals, 37p, 28c, 15f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
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. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Sauteed peppers and onions
95 cals, 2p, 7c, 6f (per meal)
1 tsp (6mL)
3/8 medium (2-1/2" dia) (41g)
3/4 large (123g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
breakfast prep - 3 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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.
snack prep - 3 days
1. Blackberry & granola parfait
170 cals, 13p, 13c, 6f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
dinner prep - 2 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Edamame & beet salad
85 cals, 5p, 6c, 4f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Simple chicken salad sandwich
360 cals, 23p, 33c, 14f (per meal)
2 tbsp (30mL)
1/3 cup (53g)
2 slice (64g)
6 oz (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a bowl combine completely cooked chicken, mayo and cranberries.
4
Keep in refrigerator until ready to serve.
5
Serve in between two slices of bread.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.