1500 Calorie Meal Plan UK: 7-Day High-Protein Plan with Shopping List
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 meal-plan finder to get a better-matched version.
Monday
Rolled oats soaked overnight in skimmed milk, topped with frozen berries and a drizzle of honey.
Recipe
Ingredients
- 70g oats
- 225ml skimmed milk
- 90g frozen berries
- 1¼ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir oats and skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen berries and honey. Loosen with a splash of skimmed milk if needed.
Medium baked potato topped with tinned tuna mixed with sweetcorn and a teaspoon of light mayo.
Recipe
Ingredients
- 225g potato, baked
- 1 standard tin of tuna, drained
- 60g sweetcorn
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Reheat the potato until piping hot throughout.
- Drain tuna. Mix with sweetcorn and season to taste.
- Split the potato, fluff the middle with a fork, spoon over the filling and serve hot.
Chicken breast grilled with a mix of roasted Mediterranean vegetables, served with a small portion of brown rice.
Recipe
Ingredients
- 175g chicken breast
- 50g brown rice (dry weight)
- 225g mixed veg
- 1¼ tsp mixed herbs
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast mixed veg at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in mixed herbs, and heat through before serving.
Low-fat Greek yogurt topped with fresh or frozen blueberries.
Recipe
Ingredients
- 225g Greek yogurt
- 90g blueberries
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put Greek yogurt in a bowl.
- Top with blueberries.
- Eat straight away, or cover and chill for later the same day.
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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
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
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More plan and cost details
Plan at a glance
| Calories | ~1,500/day |
|---|---|
| Protein | ~137g/day |
| Weekly cost | £40–50 per week |
| Updated | 14 July 2026 |
| Supermarkets | Generic UK supermarket |
| Best for | Fat loss, lighter adults, women |
| Prep difficulty | Easy (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 people whose TDEE is meaningfully above 1,500 calories, it can create a steady calorie deficit 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.
Want this meal plan personalised?
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
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.
Who This 1500 Calorie Meal Plan Is For
A good fit if you are
- Women and smaller-framed men whose maintenance intake (TDEE) is roughly 1,800-2,200 calories
- Anyone who found 1,200 calories too restrictive but wants steady, sustainable fat loss
- People who want a simple, protein-led week they can batch cook in advance
Probably not the right plan if you are
- Taller, heavier or very active people, who often need 1,800 calories or more to lose fat without feeling exhausted
- Anyone who is pregnant or breastfeeding, or is a teenager still growing
- People with a history of disordered eating, or a medical condition or medication that affects appetite or blood sugar
Important: Calorie needs vary a lot from person to person. 1,500 calories can be too low for larger or highly active adults, and this plan is general information rather than medical or dietary advice. If you are unsure what is right for you, or you have a health condition, check with your GP or a registered dietitian before starting. If you feel persistently tired, dizzy or unwell, eat more.
Use this page when you want the full 7-day 1500 calorie meal plan with meals, portions and a shopping list. If you only want to picture the daily structure first, read what 1500 calories looks like, then come back here for the complete week.
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.
Shopping at Aldi? The Aldi low calorie meal plan uses the same calorie target with Aldi-specific products. For a plant-based version of this plan, see the vegan low calorie meal plan.
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.
- On Sunday, cook the turkey chilli and portion it into containers, then cook rice for the first day or two rather than relying on a large chilled batch all week.
- Eat cooked leftovers kept in the fridge within 2 days. Freeze later portions promptly; cooked rice should be cooled quickly, refrigerated promptly, used within about 24 hours, and reheated once until piping hot.
- Defrost frozen portions overnight in the fridge, then reheat until piping hot before eating.
Generate Your Free Personalised Plan
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.
Frequently Asked Questions
Is 1500 calories a day enough?
It depends on your TDEE, body size, activity and health status. 1,500 calories can work for some adults when the diet is high in protein and includes a wide variety of vegetables, but active individuals, larger adults, pregnant or breastfeeding people, teenagers, and anyone who feels persistently tired should choose a higher target or seek advice.
How much weight will I lose on 1500 calories?
If your TDEE is around 2,000–2,200 calories, a 1,500 calorie target creates a 500–700 calorie deficit. Actual weekly loss varies based on starting weight, activity level, adherence, water weight and metabolic rate.
Can I swap meals around?
Yes. Each day is planned to hit the 1,500 calorie target, but you can mix and match days or repeat favourite days without affecting the overall calorie balance.
How do I batch cook this plan efficiently?
On Sunday, cook the turkey chilli and portion it into containers, freezing later portions. Cook rice for the first day or two, or cool it quickly and use chilled rice within about 24 hours. Hard-boil a small batch of eggs and pre-portion Greek yogurt into tubs.
Can I follow a vegetarian version of this plan?
Yes. Swap chicken and turkey for firm tofu, red lentils, or tinned chickpeas, which reach similar protein levels per serving. Greek yogurt, eggs, and cottage cheese remain as protein sources. See the vegetarian low calorie meal plan for a fully structured 7-day vegetarian version.
How can I make this plan cheaper?
Buy frozen chicken breast instead of fresh, replace salmon with extra tinned tuna, and choose own-brand oats and rice from Aldi or Lidl. Frozen mixed vegetables are as nutritious as fresh and noticeably cheaper. Avoid pre-washed salad bags when loose leaves or frozen spinach are available for less.
How should I store prepped meals?
Eat cooked leftovers kept in the fridge within 2 days. Freeze later portions promptly, defrost overnight in the fridge, and reheat until piping hot before eating. For cooked rice, cool quickly, refrigerate promptly, use within about 24 hours, and reheat once.
Related Meal Plans & Guides
- 1800 Calorie Meal Plan
- High Protein Low Calorie Plan
- Tesco Low Calorie Plan
- Aldi Low Calorie Plan
- Vegetarian Low Calorie Plan
- Vegan Low Calorie Plan
- What 1500 Calories Looks Like
- How To Build A Calorie Deficit
- How To Meal Plan For Weight Loss
- Generate A Personalised 1500 Calorie Plan
- Glass Meal Prep Containers For Your Portions
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