1,500-Calorie High-Protein Meal Plan: 7 Days + Grocery List
In short: this 1,500-calorie high-protein meal plan gives you 7 days of breakfast, lunch and dinner, averaging 1520 kcal, 120 g protein, 136 g carbs and 48 g fat per day. Every meal carries 30 g+ protein from lean meat, fish, eggs, dairy or legumes.
- Calories
- 1520
- Protein
- 120 g
- Carbs
- 136 g
- Fat
- 48 g
Who it's for: People building muscle, staying full on fewer calories, or simply tired of being hungry by 11am.
Your 7-day menu
Monday
1533 kcal · P 127 g · C 140 g · F 43 g
BreakfastGreek yoghurt bowl with berries & oats441 kcal · 36 g protein5 min · portion ×1.05
- 315 g (11.1 oz) Greek yoghurt (0–2%)
- 42 g (1.5 oz) Rolled oats
- 105 g (3.7 oz) Mixed berries
- 11 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
LunchTuna & white bean salad504 kcal · 44 g protein10 min · portion ×1.05
- 126 g (4.4 oz) Canned tuna (drained)
- 158 g (5.6 oz) Cannellini beans (drained)
- 126 g (4.4 oz) Cherry tomatoes
- 32 g (1.1 oz) Red onion
- 11 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
DinnerChicken chilli with black beans588 kcal · 47 g protein30 min · portion ×1.05
- 158 g (5.6 oz) Chicken mince
- 126 g (4.4 oz) Black beans (drained)
- 210 g (7.4 oz) Chopped tomatoes
- 0.5 Onion
- 53 g (1.9 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
Tuesday
1530 kcal · P 112 g · C 123 g · F 62 g
BreakfastSpinach & feta egg scramble on toast450 kcal · 32 g protein10 min
- 3 Eggs
- 100 ml (3.4 fl oz) Egg whites
- 60 g (2.1 oz) Baby spinach
- 30 g (1.1 oz) Feta
- 60 g (2.1 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
LunchTurkey & hummus wholegrain wrap500 kcal · 40 g protein5 min
- 120 g (4.2 oz) Sliced turkey breast
- 1 Wholegrain tortilla
- 40 g (1.4 oz) Hummus
- 50 g (1.8 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
DinnerLemon salmon, potatoes & green beans580 kcal · 40 g protein25 min
- 150 g (5.3 oz) Salmon fillet
- 200 g (7.1 oz) Baby potatoes
- 150 g (5.3 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
Wednesday
1492 kcal · P 116 g · C 143 g · F 42 g
BreakfastCottage cheese protein pancakes409 kcal · 33 g protein15 min · portion ×0.95
- 190 g (6.7 oz) Cottage cheese
- 2 Eggs
- 48 g (1.7 oz) Rolled oats
- 1 Banana
Blend everything, cook small pancakes 2 min per side.
LunchChicken, quinoa & roasted veg bowl513 kcal · 43 g protein25 min · portion ×0.95
- 143 g (5.0 oz) Chicken breast
- 57 g (2.0 oz) Quinoa (dry)
- 1 Bell pepper
- 143 g (5.0 oz) Courgette
- 10 ml (0.3 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
DinnerBeef & broccoli stir-fry with rice570 kcal · 40 g protein20 min · portion ×0.95
- 143 g (5.0 oz) Lean beef strips
- 190 g (6.7 oz) Broccoli
- 67 g (2.4 oz) Basmati rice (dry)
- 14 ml (0.5 fl oz) Soy sauce
- 2 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
Thursday
1533 kcal · P 127 g · C 140 g · F 43 g
- BreakfastGreek yoghurt bowl with berries & oats441 kcal · 36 g protein
5 min · portion ×1.05
- 315 g (11.1 oz) Greek yoghurt (0–2%)
- 42 g (1.5 oz) Rolled oats
- 105 g (3.7 oz) Mixed berries
- 11 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad504 kcal · 44 g protein
10 min · portion ×1.05
- 126 g (4.4 oz) Canned tuna (drained)
- 158 g (5.6 oz) Cannellini beans (drained)
- 126 g (4.4 oz) Cherry tomatoes
- 32 g (1.1 oz) Red onion
- 11 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans588 kcal · 47 g protein
30 min · portion ×1.05
- 158 g (5.6 oz) Chicken mince
- 126 g (4.4 oz) Black beans (drained)
- 210 g (7.4 oz) Chopped tomatoes
- 0.5 Onion
- 53 g (1.9 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
Friday
1530 kcal · P 112 g · C 123 g · F 62 g
- BreakfastSpinach & feta egg scramble on toast450 kcal · 32 g protein
10 min
- 3 Eggs
- 100 ml (3.4 fl oz) Egg whites
- 60 g (2.1 oz) Baby spinach
- 30 g (1.1 oz) Feta
- 60 g (2.1 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
- LunchTurkey & hummus wholegrain wrap500 kcal · 40 g protein
5 min
- 120 g (4.2 oz) Sliced turkey breast
- 1 Wholegrain tortilla
- 40 g (1.4 oz) Hummus
- 50 g (1.8 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
- DinnerLemon salmon, potatoes & green beans580 kcal · 40 g protein
25 min
- 150 g (5.3 oz) Salmon fillet
- 200 g (7.1 oz) Baby potatoes
- 150 g (5.3 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
Saturday
1492 kcal · P 116 g · C 143 g · F 42 g
- BreakfastCottage cheese protein pancakes409 kcal · 33 g protein
15 min · portion ×0.95
- 190 g (6.7 oz) Cottage cheese
- 2 Eggs
- 48 g (1.7 oz) Rolled oats
- 1 Banana
Blend everything, cook small pancakes 2 min per side.
- LunchChicken, quinoa & roasted veg bowl513 kcal · 43 g protein
25 min · portion ×0.95
- 143 g (5.0 oz) Chicken breast
- 57 g (2.0 oz) Quinoa (dry)
- 1 Bell pepper
- 143 g (5.0 oz) Courgette
- 10 ml (0.3 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
- DinnerBeef & broccoli stir-fry with rice570 kcal · 40 g protein
20 min · portion ×0.95
- 143 g (5.0 oz) Lean beef strips
- 190 g (6.7 oz) Broccoli
- 67 g (2.4 oz) Basmati rice (dry)
- 14 ml (0.5 fl oz) Soy sauce
- 2 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
Sunday
1533 kcal · P 127 g · C 140 g · F 43 g
- BreakfastGreek yoghurt bowl with berries & oats441 kcal · 36 g protein
5 min · portion ×1.05
- 315 g (11.1 oz) Greek yoghurt (0–2%)
- 42 g (1.5 oz) Rolled oats
- 105 g (3.7 oz) Mixed berries
- 11 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad504 kcal · 44 g protein
10 min · portion ×1.05
- 126 g (4.4 oz) Canned tuna (drained)
- 158 g (5.6 oz) Cannellini beans (drained)
- 126 g (4.4 oz) Cherry tomatoes
- 32 g (1.1 oz) Red onion
- 11 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans588 kcal · 47 g protein
30 min · portion ×1.05
- 158 g (5.6 oz) Chicken mince
- 126 g (4.4 oz) Black beans (drained)
- 210 g (7.4 oz) Chopped tomatoes
- 0.5 Onion
- 53 g (1.9 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Baby potatoes400 g (14.1 oz)
- Baby spinach120 g (4.2 oz)
- Banana2
- Basmati rice (dry)130 g (4.6 oz)
- Bell pepper2
- Black beans (drained)380 g (13.4 oz)
- Broccoli380 g (13.4 oz)
- Brown rice (dry)160 g (5.6 oz)
- Canned tuna (drained)380 g (13.4 oz)
- Cannellini beans (drained)470 g (1.0 lb)
- Cherry tomatoes380 g (13.4 oz)
- Chicken breast290 g (10.2 oz)
- Chicken mince470 g (1.0 lb)
- Chopped tomatoes630 g (1.4 lb)
- Cottage cheese380 g (13.4 oz)
- Courgette290 g (10.2 oz)
- Egg whites200 ml (6.8 fl oz)
- Eggs10
- Feta60 g (2.1 oz)
- Garlic4
- Greek yoghurt (0–2%)950 g (2.1 lb)
- Green beans300 g (10.6 oz)
- Honey30 g (1.1 oz)
- Hummus80 g (2.8 oz)
- Lean beef strips290 g (10.2 oz)
- Lemon1
- Mixed berries320 g (11.3 oz)
- Mixed salad leaves100 g (3.5 oz)
- Olive oil50 ml (1.7 fl oz)
- Onion2
- Quinoa (dry)110 g (3.9 oz)
- Red onion90 g (3.2 oz)
- Rolled oats220 g (7.8 oz)
- Salmon fillet300 g (10.6 oz)
- Sliced turkey breast240 g (8.5 oz)
- Soy sauce30 ml (1.0 fl oz)
- Wholegrain bread120 g (4.2 oz)
- Wholegrain tortilla2
Tips for a high-protein week
- Cook one big tray of chicken and one pot of grains on Sunday — they cover four lunches.
- Greek yoghurt and cottage cheese are the cheapest fast protein in most supermarkets.
- Spread protein across the day rather than loading it all at dinner.
Common questions
Is 1,500 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.