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Three 1,500 Calorie Meal Plans Using My Recipes

Meal plans get a lot of hate, and I get it. Most are cookie cutter food lists with approved foods and never ever eat that again foods. Or maybe you get lucky and find one with cottage cheese and lettuce wraps three times a day. Ew. My goal with each 1,500 calorie meal plan in this article is to outline what a week of eating could look like with my recipes.

Meals like honey sriracha shrimp fried rice, sloppy joes, cheeseburger bites, birthday cake protein pancakes, and even brownies with ice cream. For real.

1,500 calorie meal plan

Before you dive in, allow me to answer a few potential questions and give you a quick tutorial on how to use the meal plans.

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1,500 Calorie Meal Plan Macronutrient Breakdown 

I’ve based the numbers of each meal plan on a rough 40/35/25 split between protein, carbs, and fat, respectively. Since there are options to make swaps and modifications, the numbers won’t be exact percentages, but that’s fine. The calories will fall right around 1,500 and we’re after consistency, not obsession. I want these meal plans to make your life easier.

What If I Need Fewer (or more) Than 1,500 Calories per Day? 

First of all, if you’re unsure of how many calories you should be eating per day, you’ll want to check out my article on how to calculate calorie needs and macronutrient ratios. These 1,500 calorie meal plans will take care of the macronutrient part for you so you can skip that section for now.

I chose 1,500 calories because I felt it was right in the middle for most of my readers’ needs. If you do the math and find you’re outside the range, have no fear, it’s pretty easy to modify the meal plan to work for you. I’ll include notes at the end about making modifications since it will make more sense after you see the meal plan itself.

mugs for muscles broccoli

What About Salads and Vegetables? 

While some of the recipes call for vegetables, you won’t find any mention of side salads or handfuls of spinach. This is totally up to you, but my approach on this would be to incorporate as many leafy greens and color vegetables as you’d like in addition to the meal plan.

That doesn’t mean have a side salad with croutons, bacon, and ranch dressing, however. It means you could add an extra serving of broccoli or peppers to the shrimp fried rice or add a spinach side salad with an almost calorie-free vinaigrette to the cheeseburger bites.

Just keep it real with yourself. If you’re adding foods, it’s pretty easy to calculate how many calories you’re really adding. 50 calories from a greens salad or extra spinach in a smoothie won’t wreck your progress like an extra 2 tablespoons of guacamole.

Note: Check out my guide on roasting frozen vegetables for adding low calorie sides to your meal plan.

How to Roast Frozen Vegetables and the Best Vegetables for Roasting

How to Use These Meal Plans

Getting down to business, there are three 1,500 calorie meal plans below. Each one is a bit different in terms of the number of meals and snacks. If you see something like breakfast option 1 or snack option 1 you’ll need to pick one or alternate the options each day.

Some of the shorter recipes are included within the article. To access some of the main dish recipes, I’ve linked to the original recipes. Simply click on the italicized recipe title to visit the recipe and download the PDF version or screenshot for your meal prep.

And one last thing. Since we’re big proponents of flexibility, every meal or snack can be swapped for something else. Don’t treat this as a rigid meal plan unless you want to. If you end up with an extra serving of one meal and your spouse or kids eat your leftovers, just find something else that fits the macros for that meal instead of throwing in the towel. My guide to macro friendly fast food and restaurants may help in those scenarios.

The Ultimate Guide to Fast Food and Restaurant Macro Friendly Eating

Okie doke, we’re ready to roll. Find all three 1,500 calorie meal plans below.

1,500 Calorie Meal Plan #1: Breakfast, Lunch, Dinner, and Dessert

Our first meal plan has two options for both breakfast and dessert. They’re similar in calories and macros so feel free to plug and play.

One thing to consider with both meal plans will be how many servings a recipe makes. The one-minute protein brownie, for example, is a single serving recipe whereas you’ll have four remaining servings of the protein cake bars.

Give this a bit of thought before you shop and meal prep, and you can make either meal plan work for as many consecutive days as you’d like.

Breakfast Option 1

3 Cheesy Hash Brown Breakfast Muffins (meatless version)

  • 246 Calories
  • 30g Protein
  • 18g Carbs
  • 6g Fat

high protein breakfast recipe

Breakfast Option 2

Double Chocolate Protein Pancakes (pancakes only with syrup instead of chocolate frosting)

  • 242 Calories
  • 36g Protein
  • 20g Carbs
  • 2g Fat


Honey Sriracha Shrimp Fried Cauliflower Rice (one of two servings)

  • 390 Calories
  • 33g Protein
  • 32g Carbs
  • 14g Fat


8 Healthy Cheeseburger Bites with a Veggie Side

  • 514 Calories
  • 66g Protein
  • 34g Carbs
  • 13g Fat

Dessert Option 1

3 White Chocolate Strawberry Protein Cake Bars

  • 339 Calories
  • 20g Protein
  • 41g Carbs
  • 10g Fat

Dessert Option 2

2x One-Minute Protein Brownie (double the recipe) with 1/2 C Lower Calorie Ice Cream Like Edy’s Slow Churned Vanilla (100 calories, 3P, 15C, 3F)

  • 300 Calories
  • 29g Protein
  • 35g Carbs
  • 5g Fat

To sum up a day of meal plan #1, that’s either 3 breakfast muffins or 2 chocolate protein pancakes, 1/2 the entire shrimp fried rice recipe, 8 cheeseburger bites and green beans, and double the one-minute protein brownie recipe with 1/2 C ice cream on top.

1,500 Calorie Meal Plan #2: Chips, Pizza, and Candy Bar Smoothies


Stronger U Banana Bread Proats

  • 350 Calories
  • 38g Protein
  • 36g Carbs
  • 6g Fat

Snack #1

1 serving of Low Calorie Tortilla Chips with Salsa Yogurt Dip (1/2 C plain fat free Greek yogurt + 1/4 C salsa)

  • 210 Calories
  • 15g Protein
  • 33g Carbs
  • 2g Fat


Cheeseburger Quesadilla 

  • 290 Calories
  • 31g Protein
  • 13g Carbs
  • 15g Fat


Pepperoni Pizza (or any pizza on the list with comparable macros – bonus points for the micro friendly broccoli pizza!)

  • 367 Calories
  • 35g Protein
  • 26g Carbs
  • 19g Fat

Snack #2 or Dessert

Almond Joy Protein Smoothie (add 1 Tbsp sliced almonds and 2-3 C spinach to the original recipe below)

  • 285 Calories
  • 28g Protein
  • 13g Carbs
  • 14g Fat

To recap on meal plan #2, that’s banana bread proats (check Stronger U out for like fiddy-leven more proats recipes), chips and Greek yogurt salsa dip, a cheeseburger quesadilla, two pizzas, and an Almond Joy smoothie with added spinach and almonds.

1,500 Calorie Meal Plan #3: Three Meals with a HUGE Dinner


2 Birthday Cake Protein Pancakes (with frosting)

  • 300 Calories
  • 28g Protein
  • 40g Carbs
  • 7g Fat


1 C (280g) Sloppy Joes on 2 Lower Calorie Buns (macros with 2 Sara Lee Wheat Buns – 80 cals, 4P, 14C, 1F each)

Note: This is the perfect meal to pair with a side salad, veggie side, or even one of my cauliflower fried rice recipes to add more volume.

  • 480 Calories
  • 56g Protein
  • 38g Carbs
  • 10g Fat

instant pot carnitas burrito bowls


Pan Roasted Corn and Black Bean Burrito Bowls with Crispy Carnitas with 1/4 C Guacamole and 1 oz Cotija Cheese or Queso Fresco (or your choice of cheese)

  • 719 Calories
  • 71g Protein
  • 56g Carbs
  • 24g Fat

This is the easiest to remember, but you’ll start with 2 birthday cake protein pancakes followed by 2 sloppy joes and the entire burrito bowls recipe with added guac and cheese.

How to Modify Each Meal Plan for Your Needs

I listed the macros for each meal and snack because one of the easiest ways to modify the 1,500 calorie meal plan to fit any calorie level is adding or subtracting from each meal. As an example, you could have one birthday cake pancake instead of two to take 1,500 calories to 1,350. Likewise, you could eat all four birthday cake protein pancakes the recipe yields to make the 1,500 calorie meal plan an 1,800 calorie meal plan. Since the macros are relatively balanced between meals, you don’t have to sweat the details of macronutrient ratios.

If you want to leave the core meals alone, that’s cool. Modifying the snacks may be even easier. If you need a 2,000 calorie meal plan, you could simply double the snacks in meal plan option #2. Or you could add 1-2 snacks from another meal plan option to meal plan option #3, which is snack-less at the 1,500 calorie level.

And finally, if you need some help, send me an email or a DM on Instagram.

What’s Next? 

Do you like the style of this post? Would you like to see more? Any tips on making it better?

This is a trial run of something I feel could be super helpful, but I rarely get things right on the first try. Help me make it better with your feedback.

And if it’s awesome and you love it, I’d appreciate you sharing it with your friends. K. Thanks for reading!

Three 1,500 calorie meal plan examples using recipes from my blog. Each meal plan is easily customizable to fit any level of calorie needs and different food preferences. No download or email address required.


Friday 25th of January 2019

Thank you Mason, Do you at least have a printable version? I really want to try what you have put together, but I am a little confused with having to scroll through everything


Wednesday 23rd of January 2019


I found your site and am thrilled with your 1500 cal meal plans! Finally, meal plans with real meals!! how can I down load the meal plans? I want to see the complete list and then pick and choose the recipes you have. They look and sound wonderful

Mason Woodruff

Friday 25th of January 2019

I don't have a downloadable version of these. Sorry, Brenda!

Madi B

Friday 9th of November 2018

This!! This is what I've been looking for!! I'm a complete noob at counting macros and the ratio and calorie count is exactly what I've been trying to create each day. I'm a serial masochist and make things way more difficult than I should. I'm so excited to try these out and my fiance, my future stepson, and I already love your recipes! Please make more of these posts!! We love you!! 😂


Tuesday 24th of July 2018

This looks awesome, can’t wait to give it a try... thanks for making our lives a lot easier when it comes to high protein healthy meals 😀

Mason Woodruff

Tuesday 24th of July 2018

Thank you, Becky! I appreciate the feedback. Things can feel like they'd be helpful in my head but don't translate to blog posts. Sounds like this is something I'll continue to improve upon.

Lindsey Miuccio

Saturday 21st of July 2018

Looks great! Thank you

Mason Woodruff

Sunday 22nd of July 2018

Thanks so much, Lindsey! I hope it's helpful. :)