Weekly Meal Plan for Caloric Deficit: 1500 kcal/day with Recipes

Overview

This 7-day meal plan is designed to help you lose fat without feeling hungry. It provides approximately 1500 kcal per day with over 120g of protein, which protects muscle mass while in a caloric deficit.

Monday

• Breakfast: 3 scrambled eggs + 2 slices whole grain bread + black coffee (380 kcal, 28g protein)
• Lunch: 180g grilled chicken breast + 150g cooked broccoli + salad with lemon dressing (350 kcal, 42g protein)
• Snack: 200g Greek yogurt + handful of berries (140 kcal, 18g protein)
• Dinner: 150g salmon + roasted asparagus + cucumber salad (380 kcal, 35g protein)

Tuesday

• Breakfast: Protein oats — 60g oats + 200ml skim milk + 1 banana (340 kcal, 20g protein)
• Lunch: Large tuna salad (130g canned tuna, lettuce, tomato, corn, olive oil) + 1 slice whole grain bread (380 kcal, 36g protein)
• Snack: 30g almonds + 1 apple (230 kcal, 7g protein)
• Dinner: Spinach and fresh cheese omelette (3 eggs) + cucumber salad (290 kcal, 25g protein)

Key principles of this plan

• Protein first: Every meal includes a protein source to protect muscle mass.
• Vegetable volume: Fill half your plate with low-calorie vegetables for satiety.
• Healthy fats: Small amounts of olive oil, avocado, or nuts keep hormones balanced.
• Hydration: Drink 2–2.5L of water daily. Hunger and thirst are often confused.

Essential shopping list

• Proteins: chicken breast, salmon, eggs, Greek yogurt, canned tuna
• Vegetables: broccoli, spinach, zucchini, tomatoes, cucumber, bell pepper
• Carbs: oats, whole grain bread, brown rice, sweet potato
• Healthy fats: olive oil, avocado, almonds
• Fruits: berries, apple, banana

Success tips

• Meal prep on Sundays to have protein and vegetables ready all week.
• If you feel hungry, add more vegetables — they're almost calorie-free.
• Allow one flexible meal per week so the plan is sustainable long-term.