Weight-Loss Meal Plan: A 7-Day Plan at 1,500 and 1,800 Calories

Key takeaways

• All 14 days in this plan land within 2.5% of their 1,500- or 1,800-calorie target, calculated from USDA FoodData Central.^[1]
• Weight-loss eating plans of about 1,200 to 1,500 calories a day for women and 1,500 to 1,800 for men are suggested in the 2013 obesity guideline, adjusted for weight and activity.^[4]
• The 2025-2030 Dietary Guidelines suggest protein foods at every meal and less than 2,300 mg of sodium a day; every day in this plan stays under that.^[2]
• At 1,600 to 1,800 calories, the Guidelines list 3 servings of dairy, 1 1/2 of fruit and 2 1/2 to 3 of vegetables a day.^[3]

In short: This free 7-day weight-loss meal plan gives you three meals and snacks a day at two levels, 1,500 calories and 1,800 calories, with the grams and calories of every meal. Each day has about 85 to 141 grams of protein and 31 to 51 grams of fiber, stays under 2,300 mg of sodium and lands within 2.5% of its calorie target. The 1,800 version is the same food with a few easy additions, such as almonds, milk or fruit. It is a starting point to adapt with your clinician or dietitian, not a personal prescription.

We built every meal from USDA FoodData Central nutrition data and our own recipes, and used the 2025-2030 Dietary Guidelines for Americans’ daily servings by calorie level as a guide. The breakfasts come from our high-protein breakfasts list and the dinners from our low-calorie, high-volume dinners, so you can find the full method for each there. Before you start, use our calorie calculator to see which level is closer to your needs, and read our guide to a calorie deficit for how much of a cut makes sense. For the bigger picture on eating well, start at our nutrition hub.

Which level is for you?

The 2013 obesity guideline from the American Heart Association, American College of Cardiology and The Obesity Society suggests that eating plans of about 1,200 to 1,500 calories a day for women and 1,500 to 1,800 for men usually lead to weight loss, adjusted for body weight and activity. Another way the guideline frames it is a daily deficit of 500 to 750 calories below what you need to maintain your weight. Very-low-calorie diets, under 800 calories a day, are only for limited cases with medical monitoring. So, as a rough guide, the 1,500 plan fits many women and smaller or less active men, and the 1,800 plan fits many men and taller or more active women. Your calorie needs depend on your age, sex, height, weight and activity, so the calculator, your clinician or a dietitian can point you to the right level.

How the plan works

• Three meals and snacks. Breakfast 240 to 370 calories, lunch 310 to 430, dinner 370 to 575 and snacks 175 to 365 at the 1,500 level.
• The 1,800 level adds about 285 to 315 calories a day with simple extras: 1 ounce of almonds most days, plus milk, fruit, a slice of toast or a little more rice.
• Protein at every meal, as the 2025-2030 Dietary Guidelines suggest: eggs, Greek yogurt, fish, chicken, turkey, beans and lentils.
• Plenty of volume. Each day is about 1.8 to 2.3 kilograms (4 to 5 pounds) of food, mostly vegetables, fruit, soups and lean protein.
• No added sugar in the recipes and only plain dairy. The Guidelines now suggest full-fat dairy with no added sugars; we used nonfat Greek yogurt and 2% milk to leave room in the calories, and a whole-milk swap is noted below.

• 1,500 plan
• 1,800 plan

Monday1,484 kcal1,798 kcal

Tuesday1,505 kcal1,792 kcal

Wednesday1,485 kcal1,771 kcal

Thursday1,470 kcal1,764 kcal

Friday1,473 kcal1,760 kcal

Saturday1,484 kcal1,798 kcal

Sunday1,500 kcal1,788 kcal

Calories each day at the two levels

Item	1,500 plan	1,800 plan
Monday	1,484 kcal	1,798 kcal
Tuesday	1,505 kcal	1,792 kcal
Wednesday	1,485 kcal	1,771 kcal
Thursday	1,470 kcal	1,764 kcal
Friday	1,473 kcal	1,760 kcal
Saturday	1,484 kcal	1,798 kcal
Sunday	1,500 kcal	1,788 kcal

Every day is within 2.3% of its target; weekly averages are 1,486 and 1,782 calories.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation from the grams in each meal (checked on October 7, 2026)

The 7-day plan

Grams are the weight of the food as eaten, and calories are rounded per meal, so day totals can differ from the chart by a calorie. The “Add for 1,800” column lists what to add to that meal; everything else stays the same. Recipes for the lunches and snacks are below the plan.

Monday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Greek yogurt berry parfait	317	241	1 slice (32 g) whole-wheat bread	322
Lunch	Tuna salad pita with an apple	458	390	1 oz (28 g) almonds	554
Dinner	Turkey and bean chili; 1 cup (244 g) 2% milk	936	571	(no change)	571
Snacks	Baby carrots and hummus; Pear and pistachios	307	282	1 navel orange (140 g)	351
Day total	99 g protein, 42 g fiber, 1,134 mg sodium	2,018	1,484	110 g protein, 51 g fiber, 1,281 mg sodium	1,798

Tuesday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Peanut butter protein oatmeal	440	366	(no change)	366
Lunch	Hummus and chickpea veggie wrap; 1 navel orange (140 g)	438	431	(no change)	431
Dinner	Chicken and vegetable stir-fry	654	473	1 cup (244 g) 2% milk	595
Snacks	Greek yogurt with blueberries; 3 cups (24 g) air-popped popcorn	268	235	1 oz (28 g) almonds	400
Day total	105 g protein, 41 g fiber, 1,687 mg sodium	1,800	1,505	119 g protein, 45 g fiber, 1,802 mg sodium	1,792

Wednesday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Veggie egg scramble with toast	360	349	1 cup (244 g) 2% milk	471
Lunch	Black bean and quinoa bowl; 1 navel orange (140 g)	558	401	(no change)	401
Dinner	Shrimp marinara with zucchini noodles	538	370	(no change)	370
Snacks	Apple with peanut butter; String cheese and grapes	377	365	1 oz (28 g) almonds	529
Day total	95 g protein, 37 g fiber, 1,307 mg sodium	1,833	1,485	109 g protein, 40 g fiber, 1,422 mg sodium	1,771

Thursday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Greek yogurt overnight oats	418	369	1 medium banana (118 g)	474
Lunch	Turkey and Swiss sandwich with carrots; 1 navel orange (140 g)	442	383	(no change)	383
Dinner	Sheet-pan salmon, broccoli and potatoes; 1 cup (244 g) 2% milk	720	542	(no change)	542
Snacks	String cheese and grapes	179	176	Apple with peanut butter	365
Day total	99 g protein, 31 g fiber, 1,551 mg sodium	1,759	1,470	104 g protein, 39 g fiber, 1,630 mg sodium	1,764

Friday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Black bean breakfast burrito	282	346	1 cup (244 g) 2% milk	468
Lunch	Tuna and white bean salad; 1 navel orange (140 g)	638	385	(no change)	385
Dinner	Chicken, lentil and vegetable soup; 1 slice (32 g) whole-wheat bread	882	507	(no change)	507
Snacks	Air-popped popcorn; Greek yogurt with blueberries	268	235	1 oz (28 g) almonds	400
Day total	127 g protein, 44 g fiber, 2,047 mg sodium	2,070	1,473	141 g protein, 47 g fiber, 2,162 mg sodium	1,760

Saturday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Chickpea shakshuka	517	359	1 slice (32 g) whole-wheat bread	439
Lunch	Egg salad on greens with crackers	349	311	1 navel orange (140 g)	380
Dinner	Turkey meatballs with spaghetti squash; 1 cup (244 g) 2% milk	886	532	(no change)	532
Snacks	Pear and pistachios; Baby carrots and hummus	307	282	1 oz (28 g) almonds	447
Day total	85 g protein, 34 g fiber, 1,380 mg sodium	2,059	1,484	96 g protein, 42 g fiber, 1,527 mg sodium	1,798

Sunday

Meal	1,500-calorie day	Grams	kcal	Add for 1,800	kcal at 1,800
Breakfast	Savory cottage cheese bowl; 1 medium banana (118 g)	520	342	(no change)	342
Lunch	Edamame, quinoa and veggie salad	436	312	(no change)	312
Dinner	Cod with white beans, tomatoes and spinach; 1 cup (244 g) 2% milk	758	515	1/2 cup (101 g) cooked brown rice	639
Snacks	Greek yogurt with blueberries; Apple with peanut butter	442	331	1 oz (28 g) almonds	495
Day total	119 g protein, 35 g fiber, 2,025 mg sodium	2,156	1,500	127 g protein, 40 g fiber, 2,029 mg sodium	1,788

• Protein
• Fiber

Monday99 g42 g

Tuesday105 g41 g

Wednesday95 g37 g

Thursday99 g31 g

Friday127 g44 g

Saturday85 g34 g

Sunday119 g35 g

Protein and fiber each day (1,500 plan)

Item	Protein	Fiber
Monday	99 g	42 g
Tuesday	105 g	41 g
Wednesday	95 g	37 g
Thursday	99 g	31 g
Friday	127 g	44 g
Saturday	85 g	34 g
Sunday	119 g	35 g

Fiber is above the 14 g per 1,000 calories Adequate Intake on every day; if you eat much less fiber now, see the tips below.

Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 7, 2026)

The breakfasts and dinners

Breakfasts are, in order from Monday, the Greek yogurt berry parfait, peanut butter protein oatmeal, veggie egg scramble with toast, Greek yogurt overnight oats, black bean breakfast burrito, chickpea shakshuka and savory cottage cheese bowl. Each one is written out with its grams on our high-protein breakfasts page. Dinners are, in order, the turkey and bean chili, chicken and vegetable stir-fry, shrimp marinara with zucchini noodles, sheet-pan salmon with broccoli and potatoes, chicken, lentil and vegetable soup, turkey meatballs with spaghetti squash, and cod with white beans and spinach, all on our high-volume dinners page. Want a change? Swap any dinner for the Greek chicken and chickpea salad (429 calories) or the chicken burrito bowl (443) from the same list; the day stays within a few calories.

The lunches

• Tuna salad pita with an apple (390 kcal, 24 g protein). Mix 3 oz (85 g) drained light tuna in water with 1 tbsp (15 g) light mayonnaise and 1/4 cup (25 g) chopped celery. Fill 1 large whole-wheat pita (64 g) with it, 1 cup (47 g) shredded romaine and 2 tomato slices (40 g). Serve with 1 medium apple (182 g).
• Hummus and chickpea veggie wrap (362 kcal, 14 g protein, 12 g fiber). Spread 3 tbsp (45 g) hummus on a whole-wheat tortilla (41 g). Add 1.5 oz (41 g) drained canned chickpeas, 1/2 cup (52 g) cucumber, 1/2 cup (74.5 g) red pepper, 1 cup (30 g) spinach and 1/2 oz (14 g) feta.
• Black bean and quinoa bowl (332 kcal, 16 g fiber). Layer 1 cup (47 g) romaine, 1/2 cup (92.5 g) cooked quinoa, 1/2 cup (86 g) black beans, 1/4 cup (41 g) corn and 1/2 cup (90 g) chopped tomato. Top with 2 tbsp (36 g) salsa and 25 g (about 1/8) avocado.
• Turkey and Swiss sandwich with carrots (315 kcal, 26 g protein). On 2 slices (64 g) whole-wheat bread: about 2 oz (56 g) sliced turkey breast, 1 slice (28 g) low-fat Swiss, 1/2 cup (23.5 g) romaine, 2 tomato slices (40 g) and 1 tsp (5 g) mustard. Serve with 85 g baby carrots. Deli turkey is salty; this lunch has 975 mg of sodium.
• Tuna and white bean salad (316 kcal, 29 g protein). Toss 2 cups (94 g) romaine, 1 cup (149 g) cherry tomatoes and 2 tbsp (20 g) red onion with 3 oz (85 g) tuna and 1/2 cup (131 g) rinsed canned white beans. Dress with 1 tsp (4.5 g) olive oil and 1 tbsp (15 g) lemon juice.
• Egg salad on greens with crackers (311 kcal, 20 g protein). Mash 2 hard-boiled eggs (100 g) with 2 tbsp (35 g) Greek yogurt, 1 tsp (5 g) mustard and 1/4 cup (25 g) celery. Serve on 2 cups (94 g) romaine with 1/2 oz (14 g) whole-wheat crackers and 1/2 cup (76 g) grapes.
• Edamame, quinoa and veggie salad (312 kcal, 16 g protein). Combine 1/2 cup (77.5 g) cooked edamame, 1/2 cup (92.5 g) cooked quinoa, 1 cup (104 g) cucumber, 1/2 cup (74.5 g) red pepper and 1 medium (61 g) grated carrot. Dress with 1 tsp (4.5 g) olive oil, 1 tbsp (15 g) lemon juice and 1/2 tbsp (7 g) low-sodium soy sauce.

The snacks

Baby carrots (85 g) with 2 tbsp (30 g) hummus: 101 calories. One container (170 g) Greek yogurt with 1/2 cup (74 g) blueberries: 142 calories and 18 g protein. A medium apple (182 g) with 1 tbsp (16 g) peanut butter: 189 calories. One part-skim string cheese (28 g) with 1 cup (151 g) grapes: 176 calories. Three cups (24 g) air-popped popcorn: 93 calories. A medium pear (178 g) with 1/2 oz (14 g) pistachios: 182 calories. For more ideas at similar calories, see our healthy snacks guide.

Shopping list for the week (1,500 level)

Amounts are what the plan uses, rounded; buy a little extra. For the 1,800 level, add about 6 oz (170 g) almonds, 3 more cups of 2% milk, 2 navel oranges, 1 banana, 1 apple, 1 tbsp peanut butter, 2 slices of whole-wheat bread and 1/2 cup cooked brown rice.

• Vegetables: about 450 g red bell peppers (3 large), 470 g tomatoes and cherry tomatoes, 1 head romaine (400 g used), 390 g broccoli, 320 g zucchini, 200 g spinach, 1 cucumber, 2 medium onions, 3 medium carrots plus 255 g baby carrots, 100 g celery, 70 g mushrooms, 70 g cabbage, enough spaghetti squash for 2 cups cooked, 1 small red potato, garlic, 2 lemons.
• Fruit: 3 medium apples, 2 medium pears, 4 navel oranges, 1 banana, about 2 1/2 cups grapes, 2 cups fresh blueberries plus 1/2 cup frozen, 1 cup raspberries.
• Protein: 7 large eggs plus 5 egg whites, 2 cans light tuna in water, cooked chicken breast (about 6.5 oz, 185 g), 93% lean ground turkey (6 oz cooked, 170 g), 4 oz shrimp, a 3-oz salmon fillet and a 5-oz cod fillet (cooked weights), 2 oz sliced turkey breast.
• Dairy: 6 containers (170 g each) plain nonfat Greek yogurt, 4 cups 2% milk, 1 1/2 cups fat-free milk, 3/4 cup 1% cottage cheese, 2 part-skim string cheeses, about 1 oz feta, 2 tbsp parmesan, 1 slice low-fat Swiss, 1/2 oz reduced-fat cheddar.
• Beans and grains: 1/2 cup each cooked lentils, kidney beans and black beans, 1/4 cup low-sodium canned black beans, 1 cup canned white beans, 1/2 cup canned chickpeas, 1/2 cup frozen edamame, 1 cup cooked quinoa, 1/2 cup cooked brown rice, 1 cup rolled oats, 5 slices whole-wheat bread, 2 whole-wheat tortillas, 1 large whole-wheat pita, a small amount of whole-wheat spaghetti, whole-wheat crackers, popcorn kernels, 1/4 cup frozen corn.
• Pantry: 3 cups no-salt-added canned tomatoes, 1 cup low-sodium marinara, 1 1/2 cups low-sodium chicken broth, salsa, hummus (about 7 tbsp), peanut butter, 1 oz pistachios, a few almonds, chia seeds, olive oil, light mayonnaise, mustard, low-sodium soy sauce, 1/4 avocado, herbs and spices.

Prep once, eat all week

Our meal-prep containers list covers containers that make this easier, and a kitchen scale is the simplest way to match the grams. If cooking every night isn’t realistic, our meal delivery picks compare portion-controlled options you can mix in. Cook chicken and turkey to 165 °F and fish to 145 °F, and reheat leftovers to 165 °F, as FoodSafety.gov advises.

Make it yours

• Swap within a group. Chicken for turkey or fish, any bean for another, berries for other fruit, quinoa for brown rice. Calories shift a little; check the label.
• Full-fat dairy. USDA lists plain whole-milk Greek yogurt at 97 calories per 100 g and nonfat at 59, so swapping one 170 g container adds about 65 calories.
• Plant-based. Replace the meat and fish with tofu, tempeh, edamame or extra beans; the tofu curry on our dinners list is dairy-free.
• Ease into the fiber. At 31 to 51 grams a day, this plan has more fiber than most people eat. MedlinePlus advises adding fiber over a few weeks and drinking plenty of fluids; our high-fiber foods page has tips.
• Fewer meals. If you prefer two meals and a snack, combine the snacks into a meal; the day total is what matters most.

What a meal plan can’t do

A plan gives you a week of structure, but the results come from what you can keep up. Weight loss usually slows after the first months, and keeping weight off depends on habits more than any menu; our guide to keeping weight off covers what the research shows. If this style of eating suits you, our best diets for weight loss list shows which longer-term eating patterns have the strongest evidence, such as the Mediterranean diet. If you take a GLP-1 medicine, you may not want this much food; our GLP-1 diet guide covers smaller, protein-first meals. To check your protein needs, try the protein calculator.

Questions to ask a professional

• Which calorie level, 1,500 or 1,800, fits my body, activity and health?
• Do my medicines or conditions mean I should change the protein, sodium, potassium or fiber in this plan?
• How fast should I expect to lose weight, and when should I adjust my calories?
• Would a registered dietitian help me adapt this plan to foods I like?
• If I take a GLP-1 medicine, how should my meals change?

Frequently asked questions

Is 1,500 calories a day enough to lose weight?

For many people it creates a deficit. The 2013 obesity guideline suggests about 1,200 to 1,500 calories a day for women and 1,500 to 1,800 for men, adjusted for weight and activity. Your own needs differ, so use the calorie calculator and talk with your clinician or a dietitian.

Should I choose the 1,500 or the 1,800 calorie plan?

As a rough guide, 1,500 suits many women and smaller or less active men, and 1,800 suits many men and taller or more active women. If you feel very hungry or tired on the plan, talk with your clinician or a dietitian about moving up a level.

Can I swap meals between days?

Yes. Breakfasts are 241 to 369 calories, lunches 311 to 431 and dinners 370 to 571, so swapping one meal for another of the same type changes the day by up to about 200 calories. Pick a swap with similar calories to keep the total close.

How much protein is in this meal plan?

About 85 to 127 grams a day at 1,500 calories and 96 to 141 grams at 1,800, with protein at every meal. The 2025-2030 Dietary Guidelines suggest 1.2 to 1.6 grams per kilogram of body weight a day, adjusted for calorie needs; the protein calculator gives an estimate for you.

Is this meal plan safe if I have diabetes?

It may need changes. People taking insulin or other medicines that can cause low blood sugar should plan any calorie change with their care team, who may adjust doses or carbohydrate timing.

References

1. FoodData Central (SR Legacy, April 2018 release). U.S. Department of Agriculture, Agricultural Research Service, 2018. (accessed October 7, 2026) Government page
2. Dietary Guidelines for Americans, 2025-2030. U.S. Department of Agriculture and U.S. Department of Health and Human Services, 2026. (accessed October 7, 2026) Guideline
3. Daily Servings by Calorie Level (Dietary Guidelines for Americans, 2025-2030). U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2026. (accessed October 7, 2026) Guideline
4. Jensen MD, Ryan DH, Apovian CM, et al.. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation, 2014. doi:10.1161/01.cir.0000437739.71477.ee · PMID 24222017 (accessed October 7, 2026) Guideline
5. Dahl WJ, Stewart ML.. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 2015. doi:10.1016/j.jand.2015.09.003 · PMID 26514720 (accessed October 7, 2026) Society statement
6. Fiber. MedlinePlus, U.S. National Library of Medicine. (accessed October 7, 2026) Government page
7. Safe Minimum Internal Temperature Chart. FoodSafety.gov (U.S. Department of Health and Human Services). (accessed October 7, 2026) Government page

Facts checked on October 7, 2026

Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.