1,550-Calorie Meal Plan: What to Eat on Low-Carb and High-Protein Diets

If you’re looking to lose some weight in a healthy and sustainable way, then a nutritious 1,550-calorie meal plan might be just the thing you need to achieve your goals depending on your biometrics. Weight loss can be a tricky subject and while working out will help you shed those extra pounds, working on your nutrition may also affect your results. 

A combination of exercise and a healthy calorie deficit diet is the most effective way to lose weight (10, 13). Read on to determine if this plan is what’s best for your weight loss goals and learn simple healthy and nutritious recipes you can add to your meal plan for better results.

Which Are the Top 10 Healthiest Foods to Have on a 1,500-Calorie Meal Plan?

For a meal plan that’s nutritious, healthy, and will work with you toward your goals, you should make sure to include the following:

1. A wide variety of non-starchy vegetables such as kale, turnips, cabbages, broccoli, lettuce, collard greens, cauliflower, leafy greens, bell peppers, tomatoes, and many more.
2. A variety of berries and other kinds of fruit
3. Whole grains such as brown rice, quinoa, oats, farro, whole-wheat products, etc.
4. Starchy vegetables such as potatoes, sweet potatoes, winter squash, and others. 
5. Lean proteins such as chicken breast and ground turkey
6. Fatty fish such as tuna, salmon, anchovies, herring, etc. in addition to other fish and seafood
7. All kinds of beans and other legumes such as lentils, chickpeas, green peas, and others
8. A variety of nuts such as peanuts, walnuts, hazelnuts, almonds, etc. in addition to seeds
9. Olive oil and other vegetable oils
10. Yogurt and other dairy products – those who don’t consume animal products can switch to plant-based alternatives

Is 1,500 Calories Enough to Lose Weight?

Yes, it is for some people, but not for everyone.

As we previously stated, weight loss and dieting can be a tricky subject. When it comes to calorie intake – be it for weight loss, maintenance, or weight gain – we must realize that it’s not such a cut-and-dry subject.

The number of calories you need to simply maintain your weight as it is now is reliant on several individual factors, including your height, current weight, age, sex, and daily activity level (6, 5). 

As these factors differ drastically from person to person, it usually means that our bodies require a different amount of calorie consumption to keep functioning (and weighing) as they do now.

For you to determine if a 1,500-calorie meal plan for weight loss will work for you, we advise the following:

1. Estimate your daily energy needs to maintain your current weight. A calorie is a unit of energy. There are equations you can use to estimate your total daily energy expenditure (TDEE), including the Harris-Benedict equation multiplied by an activity factor. You could also use an online calculator that does the math for you. You’ll input data including your age, sex, height, and weight, and choose an activity level that best describes your lifestyle. 
2. Subtract 500 calories to 1,000 calories from this number (it’s best to start on the lower side i.e. 300 kcal to 500 kcal, rather than straight up getting rid of 1,000 kcal from the start). 

If the new number is within the 1,550 kcal range (1,500 to 1,600), then this diet will be perfect for your weight loss. However, if the number is much lower or higher than 1,500, then this meal plan may not be what you need. Instead, you should find a diet with values close to your individual target and go with that.

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Is 1,500 Calories Starving?

Maybe or maybe not. Here’s why.

While calorie needs differ from person to person, experts suggest that there’s an average recommended intake for adult men and women. For adult women, the average recommended intake is approximately 2,000 calories while the average recommended intake for adult men is 2,500 kcal (6, 14). The recommended intake can be higher or lower for an individual based on the factors mentioned above (2), but generally, these are the basic averages.

If the average woman requires approximately 2,000 calories to maintain her weight, then it’s reasonable that a woman who wants to lose weight should aim for somewhere around 1,500 calories per day. With this, we can see that the average woman on a 1,550-calorie meal plan female diet will most likely be completely fine while the average man who is attempting the same calorie amount in their diet may feel as if they’re starving.

If you’re a man or woman who is consuming 1,550 kcal a day and still feel as if you’re starving, then: 

1. Don’t hesitate to recalculate your daily intake. You may be eating less than you think or too little for the amount of physical activity you do in a day.
2. Take stock of what you consume to make up the 1,500 kcal per day intake. Fast foods and foods that are high in refined carbs, added sugars, or unhealthy fats are high in calories but usually don’t give you the nutrition or energy you need. This can lead to you feeling hungrier during the day. Instead, make sure your meals are richer in fiber and protein, two things that are known to promote satiety and help with weight loss (12, 11).

Can I Eat Just 1,500 Calories a Day?

As explained above, yes some people can eat a 1,500 or 1,550-calorie meal plan with a balanced diet and remain healthy and satiated. As long as these calories are within a healthy range for you and your lifestyle, then you’ll be okay. If you’re in doubt, here are two different diet variations with 1,550 kcal that may convince you otherwise.

Simple 1,500-Calorie Meal Plan High-Protein, Low-Carb

Protein is great for both satiety and muscle growth. This simple 1,500-calorie meal plan is perfect for anyone who wants to build or maintain muscle mass while losing weight. It’s also low in carbohydrates.

Meal 1 – Poached egg with a protein smoothie

Egg calories: 71.6. Fats: 4.8 g. Protein: 6.3 g. Carbs: 0.4 g.

Ingredients (for the smoothie)

• 1 ½ cups spinach
• 1 cup coconut water
• 1 cup pineapple chunks
• ¼ avocado
• 1 scoop protein powder

Calories: 391. Fats: 8 g. Protein: 45 g. Carbs: 39 g.

Read more: A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey

Meal 2 – Tuna-Avo Lettuce Wrap and ‘Dessert’

• 1 can (142 g/5 oz) tuna
• 1 spring onion
• ½ jalapeno pepper (optional)
• Salt and pepper to taste
• Juice of ½ a lime
• ½ ripe avocado
• 2 sheets seaweed
• 2 leaves from a large lettuce

Directions

1. Drain the tuna and place it in a medium-sized bowl.
2. Clean and chop the jalapeno and onions. Add them to the bowl with the tuna.
3. Remove the avocado from its peel, add it to a smaller, separate bowl, drizzle the lime juice in it, and mash it.
4. Transfer the mashed avocado with lime juice to the large bowl with the tuna. Toss everything to combine.
5. Place two seaweed sheets on one lettuce leaf. Spoon the tuna mix onto the sheets, and wrap everything together. Place the rolled wrap on the other lettuce leaf and wrap again.
6. Enjoy!

Calories: 258. Fats: 12 g. Protein: 30 g. Carbs: 12 g.

Dessert – 1 cup of Greek yogurt topped with 1 tsp honey and ⅛ cup whole almonds

Calories: 259. Fats: 10 g. Protein: 27 g. Carbs: 18 g.

Meal 3 – Grilled salmon with salsa

Ingredients (for the salmon)

• 227 g salmon
• 1 tsp soy sauce
• 1 tsp sesame oil
• 1 tsp onion powder
• 1 minced garlic clove

Directions

1. Coat the salmon with all the seasoning and grill until it’s cooked through.

Calories: 368. Fats: 19 g. Protein: 46 g. Carbs: 5 g

Ingredients (for the salsa)

• 3 cups shredded lettuce
• ¼ salsa sauce
• 2 chopped cilantro sprigs
• 2 tbsp chopped parsley
• ½ cup canned beans
• ¼ cup sliced carrots
• ¼ cup canned corn

Directions

1. Combine everything in a bowl and toss to combine.

Calories: 187. Fats: 2 g. Protein: 10 g. Carbs: 27 g

All recipes are from Eat This Much (1).

Total Intake for the Day: Calories: 1,534.6. Fats: 55.8 g. Protein: 164.3. Carbs: 101.4 g.

If you’re looking to start a 200 grams of protein a day meal plan, you should make sure you eat high-protein foods such as lean meats, fish, dairy, eggs, nuts, beans, and soy products. Super high-protein snacks are also your friend. Make sure to make or buy some high-protein snacks.

1,550-Calorie Meal Plan Very Low-Carb (Keto) Diet

For those who want to reduce their carb intake but still eat healthily and meet their daily caloric intake, here’s a simple plan.

Meal 1 – Savory Cottage Cheese Bowl

Ingredients

• ½ cup cottage cheese
• ¼ cup sliced cucumbers
• ¼ cup sliced grape tomatoes
• ½ sliced avocado
• 1 tbsp chopped chives

Directions

1. Place the cottage cheese in a bowl and top with the sliced tomatoes, cucumbers, and tomatoes.
2. Sprinkle the chives on everything and enjoy.

Calories: 371. Fats: 28 g. Protein: 19 g. Carbs: 16 g (8)

Meal 2 – Steak and Cheese Salad

Ingredients

• 4 oz (115g) leftover steak
• 2 cups chopped romaine lettuce
• 2 tbsp balsamic vinaigrette
• 1 small tomato, cut into wedges
• 1 tbsp minced red onion
• 3 tbsp crumbled blue cheese

Directions

1.  Thinly slice the steak across the grain.
2. In a large enough bowl, place the lettuce, drizzle with the balsamic vinaigrette, and toss until it’s well coated.
3. Drop in the tomatoes and red onion over the lettuce. Lay the steak slices over it and top with the blue cheese.
4. Enjoy! 

Calories: 512. Fats: 43 g. Protein: 24 g. Carbs: 8 g (9).

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Meal 3 – Chicken Cutlets and Zucchini Noodles with Creamy Tomato Sauce

Ingredients

• 1 pound chicken cutlets
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 tbsp extra-virgin olive oil
• ½ cup finely chopped red onion
• ½ cup dry white wine
• ½ cup heavy cream
• 1 medium-sized chopped plum tomato
• 2 (10 oz) packs zucchini noodles

Directions

1. Season the chicken with ⅛ tsp of salt and pepper.
2. In a large skillet over medium-high heat, add the chicken and cook till browned and cooked through. This should take approximately 6 minutes.
3. Add onion to the pan and cook for an extra minute. Increase the heat and pour in the wine. Let this cook for approximately 2 minutes.
4. Reduce the heat to medium once again and add the cream, any leftover chicken juices, plus another ⅛ tsp of salt and pepper. Simmer for 2 minutes.
5. Add the tomatoes, stir to combine, and take off the heat. Set aside.
6. Add zucchini noodles to the skillet over medium-high heat. Cook for 2 to 3 minutes, take off the heat, and serve with the chicken.

This makes 4 servings (3).

Calories for 1 serving: 331. Fats: 17 g. Protein: 29 g. Carbs: 8 g

Meal 4 – Chicken and Snap Pea Stir Fry

Ingredients

• 2 tbsp vegetable oil
• 1 bunch thinly sliced scallions
• 2 minced garlic cloves
• 1 thinly sliced red bell pepper
• 2 ½ cups snap peas
• 1 ¼ cups  thinly sliced boneless skinless chicken breast
• Salt and freshly ground black pepper
• 3 tbsp soy sauce or tamari
• 2 tbsp rice vinegar
• 2 tsp sriracha (optional)
• 2 tbsp sesame seeds, plus more for finishing
• 3 tbsp chopped fresh cilantro, plus more for finishing

Directions

1. In a large sauté pan, heat the oil over medium heat. Add the scallions and garlic, and sauté for approximately 1 minute. 
2. Add the bell pepper and snap peas, and sauté for another 2 to 3 minutes or until tender.
3. Add the chicken and cook until it is golden and fully cooked and the vegetables are tender. This would take 4 to 5 minutes.
4. Add the soy sauce, rice vinegar, sriracha (if using), and sesame seeds. Toss well to combine. Allow the mixture to simmer for 1 to 2 minutes.
5. Stir in the cilantro, then garnish with a sprinkle of extra cilantro and sesame seeds. Serve immediately.

This makes 4 servings (7).

Calories for 1 serving: 228. Fats: 11 g. Protein: 20 g. Carbs: 11 g

Snack – Greek Yogurt with Fruit and Nuts

Ingredients

• 3 dried and roughly chopped apricots
• ⅓ cup plain nonfat Greek yogurt
• 1 ½ tsp chopped walnuts

Directions

1. Combine everything in a small bowl and enjoy.

Calories: 93. Fats: 3 g. Protein: 9 g. Carbs: 10 g

Total Intake for the Day: Calories: 1,535. Fats: 102. Protein: 101. Carbs: 53 g.

Read more: Vegan Weight Loss Meal Plan and Prep Tips

FAQs

• Can I eat 1,550 kcal in 3 meals a day?

Yes, you can. As long as you tailor your meals and make each meal balanced and nutritious using nutrient-dense ingredients, you can consume this many calories in 3 simple meals a day. If you don’t snack in between, each meal should contain just over 500 calories. 

• Can I eat a 1,500-calorie diet plan on Indian cuisine?

Yes, you can. There’s no ethnic diet that cannot be modified to fit your preferred caloric needs. To learn how to best tailor your ethnic food to your health needs, look for a registered dietitian who works in your area of interest. You’re bound to find a wealth of information from them.

• Will I lose fat if I eat 500 calories a day?

Consuming 500 calories is an absolutely horrible way to try and lose fat/weight. Instead of losing fat on such a diet, you’ll probably end up losing more water weight and muscle mass. Very low-calorie diets should only be followed under medical supervision. 

• How many calories are too few?

Anything below 1,200 kcal a day is considered too little for women and anything below 1,500 kcal/day is too little for men (4). There are some experts who would argue that these cutoffs should be even higher.

• How can I lose 5 kg in 7 days?

You’re very unlikely to lose 5 kgs in 7 days without surgery. A more attainable goal is 0.5 to 1 kg in 7 days. This is far more realistic and sustainable.  

• Can you survive on 500 calories a day?

No, you can’t. The average person should not attempt to survive on 500 calories a day unless it is done under close medical supervision that monitors them to prevent serious health consequences.

The Bottom Line

A 1,550-calorie meal plan can be a good weight loss plan for quite a number of people, but not everyone. If you’d like to try this eating plan for weight loss, we suggest you first find your maintenance calories and then subtract approximately 500 kcal from this number. If the new number is approximately between 1,500 and 1,600, then this diet will most likely help you reach your goals.