A 1500 kcal Daily Meal Plan for Women 35+: Menu with Recipes
Losing weight is not about starvation, it’s about balance. A 1500 kcal per day diet is perfect for women 35+ who want to lose weight without breakdowns, diets, or fatigue.
💡 Make things easier for yourself—download the “SYPB 30 Calorie Counter” app. It helps you control calories, track proteins, fats and carbs, and plan your meals.
Why 1500 kcal is an effective target for weight loss
After 35, metabolism slows down, and physical activity often decreases.
A 1500 kcal meal plan:
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helps you lose weight gently and steadily
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doesn’t create stress for the body
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fits easily into everyday life
Meal plan principles
✔️ 3 meals + 2 snacks
✔️ Protein in every dish
✔️ Must include fats and fiber
✔️ Simple ingredients
✔️ Healthy and delicious
🍽️ Example menu for a day (about ~1497 kcal)
| Meal | Dish | Calories |
|---|---|---|
| Breakfast | Oatmeal with banana and nuts | 380 kcal |
| Snack | Plain yogurt + apple | 170 kcal |
| Lunch | Chicken fillet with buckwheat and vegetable salad | 420 kcal |
| Snack | Cottage cheese with berries | 170 kcal |
| Dinner | Vegetable ragout with egg | 357 kcal |
🔪 Recipes
Breakfast: Oatmeal with banana and nuts (380 kcal)
Ingredients:
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Oat flakes — 40 g
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Milk 2.5% — 150 ml
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Banana — ½ pc (60 g)
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Walnuts — 10 g
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Cinnamon — to taste
Preparation:
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Cook the oatmeal in milk until ready.
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Slice the banana and add to the porridge.
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Sprinkle with nuts and cinnamon.
Snack: Yogurt + apple (170 kcal)
Ingredients:
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Natural yogurt 2% — 150 g
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Apple — 1 pc (150 g)
You can chop the apple and add it to the yogurt—it makes a mini dessert.
Lunch: Chicken fillet with buckwheat and salad (420 kcal)
Ingredients:
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Chicken fillet — 100 g
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Boiled buckwheat — 150 g
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Tomato — 1 pc
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Cucumber — 1 pc
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Lettuce leaves — a handful
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Olive oil — 1 tsp
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Salt, spices — to taste
Preparation:
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Boil or bake the fillet with your favorite spices.
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Cut the salad and dress with oil.
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Serve with buckwheat.
Snack: Cottage cheese with berries (170 kcal)
Ingredients:
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Cottage cheese 5% — 100 g
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Frozen berries (raspberries, blueberries) — 50 g
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A little honey or stevia — to taste
Preparation:
Mix all the ingredients together. You can slightly mash the berries.
Dinner: Vegetable ragout with egg (357 kcal)
Ingredients:
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Zucchini — 100 g
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Carrot — 50 g
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Onion — 30 g
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Bell pepper — 50 g
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Egg — 1 pc
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Vegetable oil — 1 tsp
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Salt, pepper, greens
Preparation:
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Sauté onion, carrot, and pepper in oil.
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Add zucchini and stew until soft.
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Break the egg on top, cover with lid for 3 min.
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Sprinkle with greens.
How to count everything?
📲 The “SYPB 30 Calorie Counter” app already includes most foods and recipes. Just choose your dishes and keep track of your results easily and headache-free.
Conclusion
A 1500 kcal meal plan can be satisfying, tasty, and easy to prepare. Try just one such day—and you’ll feel the difference by evening.
✨ Download the SYPB 30 app and get ready-made menus, recipes, breakdowns of proteins, fats, and carbs, and weight tracking—all in one place!
Also read on the SYPB 30 blog
- Sample meal plan for 1500 kcal: balanced nutrition for your health (sit30.net)
- Sample meal plan for 1500 kcal with detailed recipes (sit30.net)
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- Sample meal plan for 1500 kcal with detailed recipes - #4 (sit30.net)
- Menu for 1500 kcal per day: breakfast, lunch, dinner, snack options (sit30.net)
- Fish day: menu for 1500 kcal per day with recipes and weights (sit30.net)