A 1,500 calorie meal plan is one of the most popular choices for weight loss in the UK. For most women and smaller-framed men, eating 1,500 calories per day creates a meaningful calorie deficit that supports steady fat loss of around 0.5–1 kg per week — without the hunger and fatigue that come with more extreme restriction. This guide gives you a complete, ready-to-use 7-day plan built around everyday UK supermarket ingredients.
A 1,500 calorie target works well for people whose Total Daily Energy Expenditure (TDEE) sits between 1,800 and 2,200 calories — common for women aged 25–55 with moderate activity levels and lighter men. At 1,500 calories you create a deficit of 300–700 calories per day, which over a week amounts to 2,100–4,900 calories — enough to lose 0.3–0.7 kg of body fat. This plan prioritises protein (90–120 g per day) to keep you feeling full, preserve muscle mass, and support an active lifestyle.
Below is a sample week. Each day is planned to hit approximately 1500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use our free generator to get a freshly personalised version.
Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of brown rice.
Low-fat Greek yogurt topped with fresh or frozen blueberries.
Two eggs scrambled with a handful of spinach, served on a slice of wholemeal toast.
Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.
Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.
One medium apple and 20 g of unsalted almonds.
Blended banana, 50 g oats, skimmed milk, and a teaspoon of peanut butter.
Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.
Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with brown rice.
100 g carrot sticks with 40 g reduced-fat hummus.
50 g oats cooked with skimmed milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon.
King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.
Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.
150 g cottage cheese with sliced cucumber and a grind of black pepper.
Two poached eggs and 50 g smoked salmon on a slice of wholemeal toast.
Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.
Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.
High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).
Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt.
Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.
Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.
Two plain rice cakes spread with natural peanut butter.
One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of wholemeal toast.
Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.
Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.
One scoop of unflavoured or vanilla protein powder mixed with water or skimmed milk.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £40–50 per week.
Our AI generator creates a personalised 1500 Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My 1500 Calorie Plan →Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
For most adults seeking weight loss, yes. 1,500 calories provides enough energy and nutrients when the diet is high in protein and includes a wide variety of vegetables. Active individuals or those over 90 kg may need to increase to 1,800 calories.
Most people lose 0.5–1 kg per week on a 1,500 calorie diet, assuming their TDEE is around 2,000–2,200 calories. Results vary based on starting weight, activity level, and metabolic rate.
Absolutely. Each day is planned to hit the 1,500 calorie target, but you can mix and match days or repeat favourite days without issue.