This 1,500 calorie meal plan gives you seven days of meals from our recipes: 1,498-1,501 kcal a day with 160 g of protein on average, over 4 meals. The totals are real numbers calculated from each recipe’s grams; the shopping list is below.
Day total1,498 kcal · 177 g protein · 127 g carbs · 31 g fat
Day total1,500 kcal · 165 g protein · 103 g carbs · 48 g fat
Day total1,498 kcal · 163 g protein · 128 g carbs · 39 g fat
Day total1,499 kcal · 156 g protein · 143 g carbs · 37 g fat
Day total1,498 kcal · 155 g protein · 130 g carbs · 41 g fat
Day total1,499 kcal · 152 g protein · 152 g carbs · 32 g fat
Day total1,501 kcal · 150 g protein · 87 g carbs · 63 g fat
For one person, every recipe of the week, merged and grouped.
For many women 1,500 kcal is a good fat-loss plan, especially with low to moderate activity. For active women and most men it may be too low: check with the calorie calculator.
Many women losing fat, especially with low to moderate activity. It may be too low for active women and most men; the calorie calculator gives your number.
It depends on your needs. If you need 1,900 kcal, a 400 kcal daily deficit might mean roughly 0.3-0.4 kg of fat a week. Weight also swings with water, so watch the weekly average.
For many women, yes, especially with high protein (at least 110 g in this plan). If you feel very tired or your training suffers, eat more.
Yes, for a recipe from the same category with similar calories. In the app that is one tap, and the totals update automatically.
The Fit Chef plans each week to your exact calorie and protein target from its recipes, with swaps and an automatic shopping list.