1500 Calorie 115g Protein Meal Plan
A 1500-calorie meal plan with 115g of protein daily creates the ideal fat loss environment—enough deficit to shed body fat while preserving lean muscle mass. With roughly 30% of your calories coming from protein spread across 3 meals, you'll stay satisfied and energized despite the calorie restriction. Fork a Day builds your personalized 1500 kcal, 115g protein plan automatically, so every meal is optimized for your fat loss goals.
1500 kcal / day115g protein3 meals / day7 days
Your 7-Day Meal Plan
Monday
1480 kcal · 115g protein(-20 kcal vs 1500 target)- Greek yogurt with berries and almonds380 kcal · 28g protein
- Grilled chicken salad with olive oil dressing520 kcal · 42g protein
- Baked salmon with steamed broccoli and quinoa580 kcal · 45g protein
Tuesday
1490 kcal · 112g protein(-10 kcal vs 1500 target)- Scrambled eggs with spinach and whole wheat toast420 kcal · 26g protein
- Turkey and avocado lettuce wraps480 kcal · 38g protein
- Lean beef stir-fry with bell peppers and brown rice590 kcal · 48g protein
Wednesday
1490 kcal · 118g protein(-10 kcal vs 1500 target)- Cottage cheese with sliced peaches and walnuts360 kcal · 30g protein
- Tuna salad stuffed bell pepper with mixed greens450 kcal · 40g protein
- Grilled chicken breast with roasted sweet potato and asparagus680 kcal · 48g protein
Thursday
1480 kcal · 115g protein(-20 kcal vs 1500 target)- Protein smoothie with banana, spinach and peanut butter410 kcal · 32g protein
- Grilled shrimp with cucumber tomato salad and feta480 kcal · 38g protein
- Baked cod with lemon, green beans and wild rice590 kcal · 45g protein
Friday
1510 kcal · 118g protein(+10 kcal vs 1500 target)- Overnight oats with protein powder and mixed berries420 kcal · 30g protein
- Chicken and black bean burrito bowl with salsa540 kcal · 42g protein
- Grilled pork tenderloin with roasted Brussels sprouts and quinoa550 kcal · 46g protein
Saturday
1510 kcal · 116g protein(+10 kcal vs 1500 target)- Veggie omelette with cheese and turkey bacon450 kcal · 34g protein
- Grilled salmon salad with avocado and lemon dressing520 kcal · 40g protein
- Herb roasted chicken thigh with cauliflower mash and spinach540 kcal · 42g protein
Sunday
1500 kcal · 115g protein(on target vs 1500 target)- Greek yogurt parfait with granola and strawberries400 kcal · 28g protein
- Turkey meatballs with marinara over zucchini noodles520 kcal · 42g protein
- Grilled tilapia with roasted vegetables and brown rice580 kcal · 45g protein
Weekly Grocery List
Everything you need to cook all 7 days. Quantities are approximate for one person.
- Chicken breast 1.5 lbs
- Salmon fillets 12 oz
- Lean ground beef 8 oz
- Ground turkey 1 lb
- Large eggs 1 dozen
- Shrimp 8 oz
- Cod fillets 8 oz
- Pork tenderloin 8 oz
- Chicken thighs 8 oz
- Tilapia fillets 8 oz
- Turkey bacon 6 slices
- Canned tuna 2 cans
- Vanilla protein powder 1 container
- Quinoa 1 lb
- Brown rice 1 lb
- Wild rice 8 oz
- Rolled oats 16 oz
- Whole wheat bread 1 loaf
- Low-sugar granola 8 oz
- Black beans 1 can
- Spinach 2 bags (10 oz each)
- Mixed greens 2 bags (5 oz each)
- Broccoli 2 heads
- Asparagus 1 bunch
- Green beans 1 lb
- Brussels sprouts 1 lb
- Cauliflower 1 head
- Bell peppers 6
- Zucchini 3 medium
- Cucumber 2
- Tomatoes 4
- Sweet potatoes 2 medium
- Avocados 3
- Bananas 3
- Mixed berries 2 pints
- Strawberries 1 pint
- Peaches 2
- Lemons 3
- Lettuce heads 2
- Fresh herbs (parsley, basil) 2 bunches
- Greek yogurt plain 32 oz
- Cottage cheese 16 oz
- Feta cheese 4 oz
- Shredded cheese 8 oz
- Almonds 4 oz
- Walnuts 4 oz
- Natural peanut butter 8 oz
- Olive oil 16 oz
- Marinara sauce 1 jar
- Salsa 1 jar
- Low-sodium soy sauce 8 oz
- Dijon mustard 1 jar
- Salt and pepper
- Garlic powder
- Italian seasoning
- Paprika
Who This Plan Is For
Goal: Fat loss (calorie deficit). At 1500 calories per day, this plan is calibrated for fat loss.
Diet style: No dietary restrictions.
Macros: 115g of protein supplies 31% of total calories from protein — appropriate for body recomposition, preserving lean mass, and hitting satiety across 3 meals.
Suitable for: adults targeting 1,500 kcal / day who want a structured, ready-to-follow week of meals without manual tracking.
Frequently Asked Questions
- How do I fit 115g of protein into only 1500 calories per day?
- Getting 115g of protein on 1500 calories requires strategic food choices, but it's absolutely achievable. Focus on lean protein sources like chicken breast, egg whites, Greek yogurt, cottage cheese, and white fish that deliver maximum protein with minimal calories. Each of your 3 meals should contain roughly 35-40g of protein. Fork a Day automatically calculates these ratios for you, ensuring every meal hits your targets without tedious macro tracking.
- Will I lose muscle on a 1500-calorie deficit diet?
- The 115g protein target in this plan is specifically designed to protect your muscle mass during fat loss. Research shows that higher protein intake during a calorie deficit significantly reduces muscle breakdown. Combined with resistance training, this protein level—approximately 0.7-1g per pound of goal body weight for most people—supports muscle preservation. Your body will primarily tap into fat stores for energy rather than breaking down hard-earned muscle tissue.
- What does a typical day of eating look like on this 1500-calorie, 115g protein plan?
- A sample day might include a breakfast of scrambled eggs with vegetables and turkey sausage (around 35g protein, 400 calories), a lunch of grilled chicken salad with olive oil dressing (40g protein, 500 calories), and a dinner of baked salmon with roasted vegetables and quinoa (40g protein, 600 calories). Fork a Day creates hundreds of variations like this, keeping your meals diverse and satisfying while precisely hitting your 1500 kcal and 115g protein targets every single day.
- Is 1500 calories with 115g protein enough for someone who exercises regularly?
- For most people pursuing fat loss, 1500 calories with 115g protein provides sufficient fuel for moderate exercise while maintaining a productive deficit. The elevated protein intake supports workout recovery and helps maintain strength during your cut. However, very active individuals or those with higher body weights may need adjustments. Fork a Day can recalibrate your plan based on your activity level, ensuring you're fueled for workouts without compromising your fat loss progress.