Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
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.
For a meal plan that’s nutritious, healthy, and will work with you toward your goals, you should make sure to include the following:
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.
A variety of berries and other kinds of fruit
Whole grains such as brown rice, quinoa, oats, farro, whole-wheat products, etc.
Starchy vegetables such as potatoes, sweet potatoes, winter squash, and others.
Lean proteins such as chicken breast and ground turkey
Fatty fish such as tuna, salmon, anchovies, herring, etc. in addition to other fish and seafood
All kinds of beans and other legumes such as lentils, chickpeas, green peas, and others
A variety of nuts such as peanuts, walnuts, hazelnuts, almonds, etc. in addition to seeds
Olive oil and other vegetable oils
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:
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.
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.
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:
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.
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.
Drain the tuna and place it in a medium-sized bowl.
Clean and chop the jalapeno and onions. Add them to the bowl with the tuna.
Remove the avocado from its peel, add it to a smaller, separate bowl, drizzle the lime juice in it, and mash it.
Transfer the mashed avocado with lime juice to the large bowl with the tuna. Toss everything to combine.
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.
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
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
Combine everything in a bowl and toss to combine.
Calories: 187. Fats: 2 g. Protein: 10 g. Carbs: 27 g
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.
Place the cottage cheese in a bowl and top with the sliced tomatoes, cucumbers, and tomatoes.
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
Thinly slice the steak across the grain.
In a large enough bowl, place the lettuce, drizzle with the balsamic vinaigrette, and toss until it’s well coated.
Drop in the tomatoes and red onion over the lettuce. Lay the steak slices over it and top with the blue cheese.
Enjoy!
Calories: 512. Fats: 43 g. Protein: 24 g. Carbs: 8 g (9).
If you wish to cinch your waist, tone up your bat wings, blast away the muffin top – our fitness app was created to cater to all your needs! BetterMe won’t give excess weight a chance!
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
Season the chicken with ⅛ tsp of salt and pepper.
In a large skillet over medium-high heat, add the chicken and cook till browned and cooked through. This should take approximately 6 minutes.
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.
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.
Add the tomatoes, stir to combine, and take off the heat. Set aside.
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.
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.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
I like having a meal plan. Not overly fond of some of the meals as they're very bland but trying to work with my own seasonings. Love tracking everything in one place.
This app has almost everything I need!
Consumer
This app has it all! I love the meal plans and it can produce a meal plan even if you are vegan or keto vegan. When I follow the plan, I loose weight and feel great! It also has fantastic exercise and exercise challenges or fitness plans for every level. Plus it has articles and information. The best app I have ever used!
Very nice and friendly app to make...
Tony S.
Very nice and friendly app to make body. It has very good meal plans and very nice plan are easy to cook. Water calculator and the steps counter are the best feautures of the app to track your health