A 1500-calorie high-protein meal plan is the most common target for women with a TDEE of 1,800–2,100 calories and men with a TDEE of 2,000–2,200 calories. At 150g protein, this plan aggressively preserves muscle while creating a meaningful calorie deficit.
Calories
1,500
cal/day
Protein
150g
40% of cals
Carbs
120g
32% of cals
Fat
50g
30% of cals
2 whole eggs + 2 egg whites, 1 cup cottage cheese, ½ cup berries
5 oz ground turkey taco bowl with lettuce, salsa, ¼ avocado
1 scoop protein powder in water, 1 medium banana
5 oz grilled tilapia, 1 cup roasted asparagus, ½ cup quinoa
Meal prep Sunday: cook protein sources in bulk for the week
Keep protein shakes available for days when hitting protein targets from food is difficult
Front-load calories earlier in the day — larger breakfast and lunch, smaller dinner
Track for the first 3 weeks, then transition to intuitive eating using the habits you've built
Not sure if 1500 calories is right for you?
Calculate your TDEE to find your exact calorie target.
Calculate My TDEE →"1500 calories felt like a lot at first. But once I understood how to distribute it with high protein, I was never hungry."
Michelle R.
Lost 18 lbs in 14 weeksTake the free assessment and get a physician-designed plan tailored to your goals.
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