Menu for 1500 kcal per day: options for breakfast, lunch, dinner, and snacks

09.01.2026

A 1500 kcal Menu for a Day: Breakfast, Lunch, Dinner, Snack Options

A 1500 kcal meal plan is often chosen for gentle and controlled weight loss. This format helps maintain a calorie deficit without hunger if the menu is balanced in protein, fiber, and healthy fats. Below you’ll find a ready-made 1500 kcal daily meal plan with precise weights, recipes, nutritional values, and also ideas for how to swap out dishes so your diet doesn’t get boring.

Who is a 1500 kcal Meal Plan Suitable For

A 1500 kcal daily meal plan is suitable for many women aged 30–55 who want to lose weight without extreme restrictions. But it’s important to understand that 1500 kcal is not a universal number. Your actual intake depends on height, weight, age, activity, and goals.

To avoid mistakes, it’s more convenient to calculate your norm and deficit automatically in the SYPB 30 calorie counter. The app will suggest your daily calories and macro distribution, and then all you need to do is stick to the plan.

How to Structure a 1500 kcal Menu So You Don’t Feel Hungry

The working scheme is as follows:
- 3 main meals plus 2 snacks
- Each main meal includes a source of protein
- Daily fiber: vegetables, berries, fruits, grains
- Fats are included in measured amounts, but must be present, usually 10–20 g of oil or nuts per day

With this approach, the daily plan is filling, and the total calories stay within limits.

Ready-Made 1500 kcal Daily Menu with Recipes

Below is an example you can repeat entirely or use as a base.

Breakfast: Oatmeal with Banana and Peanut Butter

This breakfast provides energy, fiber, and a moderate portion of healthy fats, so it keeps you full.
Nutrition: approximately 434 kcal.

Breakfast Substitutions
Oatmeal for buckwheat flakes or bulgur
Banana for apple or berries
Peanut butter for 10 g nuts

You can view the step-by-step recipe at the link: oatmeal with banana and peanut butter.

Snack: Cottage Cheese Dessert with Berries and Honey

An excellent snack option if you need to boost protein in your diet.
Nutrition: approximately 239 kcal.

Snack Substitutions
Replace cottage cheese with Greek yogurt
Honey with 1 date or 10 g raisins
Berries with kiwi or orange

You can view the step-by-step recipe at the link: cottage cheese dessert with berries and honey.

Lunch: Chicken Breast, Buckwheat, Salad

A classic combination of protein, complex carbs, and vegetables.
Nutrition: approximately 510 kcal.

Lunch Substitutions
Chicken can be replaced with turkey, lean fish, or lean beef
Buckwheat can be replaced with basmati rice, quinoa, lentils
Salad vegetables can be switched out by season

You can view the step-by-step recipe at the link: chicken breast in a skillet.

You can view the step-by-step recipe at the link: boiled buckwheat.

You can view the step-by-step recipe at the link: vegetable salad with oil.

Snack: Apple and Almonds

A small portion of nuts helps prevent evening cravings. The main thing is to weigh them.
Nutrition: approximately 110 kcal. (Apple 150 g, almonds 10 g)

Dinner: Omelette with Spinach and Vegetables

A light, protein-rich dinner that does not overload with calories.
Nutrition: approximately 213 kcal.

Dinner Substitutions
Omelette for cottage cheese casserole without sugar
Eggs for fish or seafood
Spinach for broccoli or green beans

You can view the step-by-step recipe at the link: omelette with spinach and vegetables.

If you need a more filling dinner without a significant calorie increase
Add 100 g of 0–2% yogurt as a sauce with garlic and herbs

Common Mistakes That Make the 1500 kcal Diet Ineffective

- Not weighing oil, nuts, cheese
These products most often add an unnoticed 200–400 kcal per day

- Counting grains by cooked weight instead of dry
It’s more reliable to count the dry product and prepare the portion in advance

- Drinking calories
Sugary drinks, juices, lattes can easily ruin the calorie deficit

- Eating too little protein
This increases hunger, making it harder to stay on track

To simplify control, it’s more convenient to keep a food diary in the SYPB 30 calorie counter. It automatically sums up your macros and shows where you’re overdoing it.

How to Adapt the Menu for Yourself

If you work out
Add 20–30 g carbs around your workout, such as a banana or crispbread, and slightly reduce oil or nuts

If you’re not very active
Keep your protein, reduce your grains by 10–15 g dry weight

If you want something sweet
Reserve 100–150 kcal in your daily limit for dessert and fit it within your calories, rather than adding it on top

Daily Nutrition Summary Table

Breakfast 434 kcal
Snack 1 239 kcal
Lunch 510 kcal
Snack 2 110 kcal
Dinner 213 kcal

Total 1506 kcal

If you need exactly 1500
Remove 5–6 g of banana or reduce honey from 10 to 8 g

Conclusion

A 1500 kcal meal plan can be tasty, varied, and filling if you stick to the weights, keep your protein up, and don’t forget your veggies. Use the ready-made daily menu from this article as a starting point and adjust ingredients based on the season. And to avoid manual counting, calculate your norm and keep your daily meals in the SYPB 30 calorie counter—this makes it easier to stay on track and see your progress.

✨ Download the app SYPB 30 and get ready-made menus, recipes, macros, and weight control—all in one place!

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