1500 Calorie Meal Plan UK — Free 7-Day Weight Loss Guide

Plan at a glance

Calories~1,500/day
Protein~111g/day
Weekly cost£40–50 per week
SupermarketsGeneric UK supermarket
Best forFat loss, lighter adults, women
Prep difficultyEasy (15–25 min)

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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.

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Why Choose a 1500 Calorie Meal Plan?

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.

Shopping mainly at Tesco? Use the Tesco low calorie meal plan for the same calorie target with Tesco prices and swaps. For a less aggressive deficit, compare the 1,800 calorie plan or build meals from the best low calorie foods UK guide.

Example 7-Day 1500 Calorie Meal Plan

Below is a sample week. Each day is planned to hit approximately 1,500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.

Monday

BreakfastOvernight Oats with Berries340 kcal · 14g protein · 5 min

Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey.

Portions: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey

Recipe
  1. Prepare the ingredients: 60g oats, 200ml skimmed milk, 80g frozen berries, 1 tsp honey.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna & Sweetcorn Jacket Potato420 kcal · 35g protein · 10 min

Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.

Portions: 200g baked potato, 100g tinned tuna, 50g sweetcorn

Recipe
  1. Prepare the ingredients: 200g baked potato, 100g tinned tuna, 50g sweetcorn.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
DinnerGrilled Chicken with Roasted Mediterranean Veg540 kcal · 48g protein · 25 min

Chicken breast grilled with courgette, peppers, and cherry tomatoes, served with a small portion of brown rice.

Portions: 150g chicken breast, 40g brown rice (dry), 200g mixed veg

Recipe
  1. Prepare the ingredients: 150g chicken breast, 40g brown rice (dry), 200g mixed veg.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt with Blueberries200 kcal · 15g protein · 2 min

Low-fat Greek yogurt topped with fresh or frozen blueberries.

Portions: 200g Greek yogurt, 80g blueberries

Recipe
  1. Prepare the ingredients: 200g Greek yogurt, 80g blueberries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 112g protein

Tuesday

BreakfastScrambled Eggs on Wholemeal Toast350 kcal · 22g protein · 10 min

Two eggs scrambled with a handful of spinach, served on a slice of wholemeal toast.

Portions: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach

Recipe
  1. Prepare the ingredients: 2 eggs, 1 slice wholemeal toast (35g), 40g spinach.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchHomemade Lentil Soup380 kcal · 18g protein · 30 min

Red lentil and carrot soup seasoned with cumin and coriander, served with a small wholemeal roll.

Portions: 80g red lentils (dry), 100g carrots, 1 small roll (60g)

Recipe
  1. Prepare the ingredients: 80g red lentils (dry), 100g carrots, 1 small roll (60g).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerBaked Salmon with Broccoli & New Potatoes570 kcal · 45g protein · 20 min

Salmon fillet baked with lemon and dill, served with steamed broccoli and boiled new potatoes.

Portions: 150g salmon fillet, 150g new potatoes, 150g broccoli

Recipe
  1. Prepare the ingredients: 150g salmon fillet, 150g new potatoes, 150g broccoli.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackApple & Almonds200 kcal · 5g protein · 1 min

One medium apple and 20 g of unsalted almonds.

Portions: 1 apple (150g), 20g almonds

Recipe
  1. Prepare the ingredients: 1 apple (150g), 20g almonds.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 90g protein

Wednesday

BreakfastBanana & Oat Smoothie370 kcal · 14g protein · 5 min

Blended banana, 50 g oats, skimmed milk, and a teaspoon of peanut butter.

Portions: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter

Recipe
  1. Add the listed ingredients to a blender: 1 banana, 50g oats, 200ml skimmed milk, 1 tsp peanut butter.
  2. Blend until smooth, adding a splash of milk or water if needed.
  3. Serve chilled straight away.
LunchGrilled Chicken Caesar Salad400 kcal · 40g protein · 10 min

Chicken breast strips over romaine lettuce with a light Caesar dressing and Parmesan shavings. No croutons.

Portions: 120g chicken breast, 80g romaine lettuce, 20ml light dressing

Recipe
  1. Wash, chop, and portion the ingredients: 120g chicken breast, 80g romaine lettuce, 20ml light dressing.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTurkey Mince Chilli with Brown Rice530 kcal · 42g protein · 25 min

Lean turkey mince cooked with tinned tomatoes, kidney beans, and chilli spices. Served with brown rice.

Portions: 150g turkey mince, 40g brown rice (dry), 80g kidney beans

Recipe
  1. Prepare the ingredients: 150g turkey mince, 40g brown rice (dry), 80g kidney beans.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackCarrot Sticks & Hummus200 kcal · 6g protein · 2 min

100 g carrot sticks with 40 g reduced-fat hummus.

Portions: 100g carrot sticks, 40g hummus

Recipe
  1. Prepare the ingredients: 100g carrot sticks, 40g hummus.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 102g protein

Thursday

BreakfastPorridge with Walnuts & Cinnamon350 kcal · 12g protein · 5 min

50 g oats cooked with skimmed milk, topped with 15 g crushed walnuts and a sprinkle of cinnamon.

Portions: 50g oats, 250ml skimmed milk, 15g walnuts

Recipe
  1. Prepare the ingredients: 50g oats, 250ml skimmed milk, 15g walnuts.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchPrawn & Avocado Salad390 kcal · 28g protein · 10 min

King prawns tossed with mixed leaves, half an avocado, cucumber, and lemon dressing.

Portions: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 120g king prawns, ½ avocado (60g), 80g mixed leaves, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChicken Tikka with Cauliflower Rice560 kcal · 50g protein · 25 min

Marinated chicken tikka baked and served over blitzed cauliflower rice with a side of raita.

Portions: 150g chicken breast, 200g cauliflower rice, 50g raita

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 150g chicken breast, 200g cauliflower rice, 50g raita.
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
SnackLow-Fat Cottage Cheese with Cucumber200 kcal · 20g protein · 2 min

150 g cottage cheese with sliced cucumber and a grind of black pepper.

Portions: 150g cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 150g cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 110g protein

Friday

BreakfastPoached Eggs & Smoked Salmon on Toast400 kcal · 32g protein · 10 min

Two poached eggs and 50 g smoked salmon on a slice of wholemeal toast.

Portions: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g)

Recipe
  1. Prepare the ingredients: 2 eggs, 50g smoked salmon, 1 slice wholemeal toast (35g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Vegetable Soup350 kcal · 28g protein · 25 min

Diced chicken breast simmered with carrots, celery, and leek in a light chicken stock.

Portions: 120g chicken breast, 80g carrots, 50g celery, 50g leek

Recipe
  1. Prepare the ingredients: 120g chicken breast, 80g carrots, 50g celery, 50g leek.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerBaked Cod with Sweet Potato Wedges550 kcal · 40g protein · 25 min

Cod fillet baked with herbs and lemon, served with oven-roasted sweet potato wedges and green beans.

Portions: 150g cod fillet, 150g sweet potato, 100g green beans

Recipe
  1. Prepare the ingredients: 150g cod fillet, 150g sweet potato, 100g green beans.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Yogurt200 kcal · 20g protein · 1 min

High-protein low-fat yogurt pot (e.g. Arla Protein or Tesco High Protein Yogurt).

Portions: 1 high-protein yogurt pot (150g)

Recipe
  1. Prepare the ingredients: 1 high-protein yogurt pot (150g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 120g protein

Saturday

BreakfastWholemeal Pancakes with Berries380 kcal · 18g protein · 15 min

Two small wholemeal pancakes made with egg and oat flour, topped with berries and low-fat yogurt.

Portions: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt

Recipe
  1. Prepare the ingredients: 80g pancake batter (2 pancakes), 80g berries, 50g low-fat yogurt.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTurkey & Avocado Wholemeal Wrap400 kcal · 32g protein · 5 min

Sliced turkey breast, half an avocado, spinach, and tomato in a wholemeal tortilla wrap.

Portions: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g)

Recipe
  1. Toast or warm the bread, wrap, pitta, or bagel if preferred.
  2. Prepare the filling ingredients: 100g turkey breast, ½ avocado (60g), 1 wholemeal wrap (60g).
  3. Layer everything evenly, season to taste, and serve or wrap for later.
DinnerGrilled Lean Beef Steak with Roasted Veg520 kcal · 48g protein · 15 min

Lean sirloin steak grilled to your liking, with roasted courgette, peppers, and cherry tomatoes.

Portions: 150g lean sirloin steak, 200g roasted veg

Recipe
  1. Prepare the ingredients: 150g lean sirloin steak, 200g roasted veg.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackRice Cakes with Peanut Butter200 kcal · 8g protein · 2 min

Two plain rice cakes spread with natural peanut butter.

Portions: 2 rice cakes (20g), 1 tbsp peanut butter (15g)

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Prepare the remaining ingredients while it cooks: 2 rice cakes (20g), 1 tbsp peanut butter (15g).
  3. Combine everything, heat through, season to taste, and portion if meal prepping.
Daily total: 1500 kcal · 106g protein

Sunday

BreakfastHealthy Full English420 kcal · 30g protein · 15 min

One egg (grilled or poached), two lean bacon rashers (fat trimmed), grilled tomatoes, mushrooms, and one slice of wholemeal toast.

Portions: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast

Recipe
  1. Prepare the ingredients: 1 egg, 2 lean bacon rashers (60g), 100g tomatoes, 50g mushrooms, 1 slice toast.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchLeftover Steak Salad300 kcal · 28g protein · 5 min

Sliced leftover steak over mixed leaves with cherry tomatoes and a balsamic dressing.

Portions: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes

Recipe
  1. Wash, chop, and portion the ingredients: 100g sliced steak, 80g mixed leaves, 100g cherry tomatoes.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerRoast Chicken Breast with Root Veg580 kcal · 52g protein · 45 min

Roast chicken breast with parsnips, carrots, and a small portion of gravy. A proper Sunday roast, lighter style.

Portions: 175g chicken breast, 100g parsnips, 100g carrots

Recipe
  1. Prepare the ingredients: 175g chicken breast, 100g parsnips, 100g carrots.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Shake200 kcal · 25g protein · 2 min

One scoop of unflavoured or vanilla protein powder mixed with water or skimmed milk.

Portions: 30g protein powder, 250ml skimmed milk

Recipe
  1. Prepare the ingredients: 30g protein powder, 250ml skimmed milk.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 135g protein

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Sample Weekly Shopping List

Here is a sample shopping list to cover this 7-day plan. Estimated cost: £40–50 per week.

Protein

  • 100g tinned tuna
  • 150g chicken breast
  • 2 eggs
  • 80g red lentils (dry)
  • 150g salmon fillet
  • 150g turkey mince
  • 80g kidney beans
  • 120g king prawns
  • 50g smoked salmon
  • 150g cod fillet
  • 100g turkey breast
  • 1 egg

Carbs

  • 60g oats
  • 200g baked potato
  • 40g brown rice (dry)
  • 1 small roll (60g)
  • 150g new potatoes
  • 200g cauliflower rice
  • 2 rice cakes (20g)

Vegetables

  • 50g sweetcorn
  • 40g spinach
  • 100g carrots
  • 150g broccoli
  • 80g romaine lettuce
  • 100g carrot sticks
  • ½ avocado (60g)
  • 100g cucumber
  • 50g celery
  • 50g leek
  • 150g sweet potato
  • 100g tomatoes
  • 50g mushrooms
  • 100g cherry tomatoes
  • 100g parsnips

Dairy

  • 200ml skimmed milk
  • 200g Greek yogurt
  • 1 tsp peanut butter
  • 150g cottage cheese
  • 1 high-protein yogurt pot (150g)
  • 50g low-fat yogurt

Extras

  • 80g frozen berries
  • 1 tsp honey
  • 200g mixed veg
  • 80g blueberries
  • 1 slice wholemeal toast (35g)
  • 1 apple (150g)
  • 20g almonds
  • 1 banana
  • 20ml light dressing
  • 40g hummus
  • 15g walnuts
  • 80g mixed leaves
  • 50g raita
  • 100g green beans
  • 80g pancake batter (2 pancakes)
  • 80g berries
  • 1 wholemeal wrap (60g)
  • 150g lean sirloin steak
  • 200g roasted veg
  • 2 lean bacon rashers (60g)
  • 1 slice toast
  • 100g sliced steak
  • 30g protein powder

Tips for Success

  • Weigh your portions for the first week to calibrate your eye. A digital kitchen scale costs under £10 and removes all guesswork.
  • Batch-cook proteins like chicken breast and hard-boiled eggs at the weekend so weekday lunches take under five minutes.
  • Keep low-calorie snacks visible in the fridge — Greek yogurt, carrot sticks, and cottage cheese are all under 200 kcal.
  • Drink 2–3 litres of water per day. Thirst is often mistaken for hunger.
  • If you are hungry, bulk up meals with non-starchy vegetables (spinach, cucumber, courgette) — they add volume for almost no calories.

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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.

Frequently Asked Questions

Is 1500 calories a day enough?

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.

How much weight will I lose on 1500 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.

Can I swap meals around?

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.

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