1500 Calorie Low-Carb Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1500 calorie low-carb meal plan?

A 1500 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1500 kcal (within 50). This one averages 116 g protein a day over 4 meals.

1496

kcal a day

116

g protein a day

29

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1500 kcal · 116 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta250g 2 alternativas Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Cheddar Cheese250g · 380 kcal · 20 g P	250g	380	24	6	29
AlmuerzoGrilled Chicken Salad with Olive Oil350g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 450 kcal · 42 g P	350g	450	42	10	27
CenaBaked Salmon with Asparagus400g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Garlic Roasted Mushrooms400g · 520 kcal · 42 g P	400g	520	45	9	34
SnackMixed Almonds and Walnuts25g 2 alternativas Almonds25g · 150 kcal · 5 g P Cheese Stick30g · 150 kcal · 8 g P	25g	150	5	1	14
Total		1500	116	26	104

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 1500 kcal Low-Carb plan free

Día 2

1500 kcal · 112 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Chia Seeds220g 2 alternativas Greek Yogurt with Walnuts and Chia Seeds200g · 310 kcal · 20 g P Scrambled Eggs with Spinach and Feta200g · 310 kcal · 22 g P	220g	310	22	13	19
AlmuerzoTurkey and Avocado Lettuce Wraps300g 2 alternativas Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Shrimp Salad with Olive Oil and Lemon330g · 440 kcal · 42 g P	300g	440	36	9	29
CenaBeef Steak with Broccoli Mash450g 2 alternativas Beef Sirloin Steak with Roasted Asparagus430g · 590 kcal · 54 g P Pork Chops with Cauliflower Rice450g · 590 kcal · 52 g P	450g	590	50	12	38
SnackCelery Sticks with Cream Cheese100g 2 alternativas Pumpkin Seeds30g · 160 kcal · 9 g P Almonds25g · 150 kcal · 5 g P	100g	160	4	5	14
Total		1500	112	39	100

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1490 kcal · 124 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Mushrooms and Cheddar260g 2 alternativas Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	260g	390	25	5	30
AlmuerzoTuna Salad Stuffed Cucumber Boats320g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 410 kcal · 38 g P Tuna Salad Lettuce Boats300g · 410 kcal · 38 g P	320g	410	40	11	23
CenaRoasted Chicken Thighs with Zucchini420g 2 alternativas Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P	420g	540	46	8	36
SnackHard Boiled Egg and Salt100g 2 alternativas Cheese Stick30g · 150 kcal · 8 g P Pumpkin Seeds25g · 150 kcal · 9 g P	100g	150	13	2	10
Total		1490	124	26	99

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1490 kcal · 107 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Coconut Milk200g 2 alternativas Greek Yogurt with Berries and Nuts250g · 320 kcal · 18 g P Greek Yogurt with Nuts and Seeds200g · 320 kcal · 18 g P	200g	320	8	14	26
AlmuerzoShrimp and Avocado Green Salad350g 2 alternativas Canned Tuna and Olive Oil Salad290g · 430 kcal · 36 g P Chicken Caesar Salad (light dressing)250g · 430 kcal · 38 g P	350g	430	38	11	26
CenaPork Chops with Cauliflower Rice450g 2 alternativas Beef Sirloin Steak with Roasted Asparagus430g · 590 kcal · 54 g P Beef Steak with Broccoli Mash450g · 590 kcal · 50 g P	450g	590	52	12	37
SnackPumpkin Seeds25g 2 alternativas Almonds25g · 150 kcal · 5 g P Cheese Stick30g · 150 kcal · 8 g P	25g	150	9	0	13
Total		1490	107	37	102

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1490 kcal · 110 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs with Spinach and Feta250g 2 alternativas Omelette with Mushrooms and Cheese250g · 380 kcal · 22 g P Scrambled Eggs with Cheddar Cheese250g · 380 kcal · 20 g P	250g	380	24	6	29
AlmuerzoTurkey and Avocado Lettuce Wraps300g 2 alternativas Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Shrimp Salad with Olive Oil and Lemon330g · 440 kcal · 42 g P	300g	440	36	9	29
CenaBaked Salmon with Asparagus400g 2 alternativas Baked Cod with Olive Oil and Zucchini Noodles400g · 520 kcal · 45 g P Baked Salmon with Garlic Roasted Mushrooms400g · 520 kcal · 42 g P	400g	520	45	9	34
SnackMixed Almonds and Walnuts25g 2 alternativas Almonds25g · 150 kcal · 5 g P Cheese Stick30g · 150 kcal · 8 g P	25g	150	5	1	14
Total		1490	110	25	106

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1510 kcal · 118 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt with Chia Seeds220g 2 alternativas Greek Yogurt with Walnuts and Chia Seeds200g · 310 kcal · 20 g P Scrambled Eggs with Spinach and Feta200g · 310 kcal · 22 g P	220g	310	22	13	19
AlmuerzoGrilled Chicken Salad with Olive Oil350g 2 alternativas Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 450 kcal · 42 g P	350g	450	42	10	27
CenaBeef Steak with Broccoli Mash450g 2 alternativas Beef Sirloin Steak with Roasted Asparagus430g · 590 kcal · 54 g P Pork Chops with Cauliflower Rice450g · 590 kcal · 52 g P	450g	590	50	12	38
SnackCelery Sticks with Cream Cheese100g 2 alternativas Pumpkin Seeds30g · 160 kcal · 9 g P Almonds25g · 150 kcal · 5 g P	100g	160	4	5	14
Total		1510	118	40	98

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1490 kcal · 124 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Mushrooms and Cheddar260g 2 alternativas Greek Yogurt Bowl with Almond Butter and Hemp Seeds260g · 390 kcal · 22 g P Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P	260g	390	25	5	30
AlmuerzoTuna Salad Stuffed Cucumber Boats320g 2 alternativas Grilled Chicken Salad with Olive Oil Dressing350g · 410 kcal · 38 g P Tuna Salad Lettuce Boats300g · 410 kcal · 38 g P	320g	410	40	11	23
CenaRoasted Chicken Thighs with Zucchini420g 2 alternativas Ribeye Steak with Garlic Butter and Broccoli450g · 540 kcal · 42 g P Roast Chicken Thighs with Cauliflower Mash460g · 540 kcal · 44 g P	420g	540	46	8	36
SnackHard Boiled Egg and Salt100g 2 alternativas Cheese Stick30g · 150 kcal · 8 g P Pumpkin Seeds25g · 150 kcal · 9 g P	100g	150	13	2	10
Total		1490	124	26	99

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1500 kcal (±50)

Proteínas115.9g

Carbohidratos31.3g

Grasas101.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Eggs24 units
Chicken Breast800g
Chicken Thighs800g
Salmon Fillets600g
Beef Steak600g
Pork Chops500g
Canned Tuna400g
Shrimp300g
Sliced Turkey Breast400g

Frutas y verduras

Spinach400g
Avocados5 units
Asparagus500g
Broccoli800g
Zucchini600g
Mushrooms300g
Cucumbers4 units
Celery1 bunch
Cauliflower1 head
Romaine Lettuce2 heads

Lácteos

Greek Yogurt500g
Feta Cheese150g
Cheddar Cheese150g
Cream Cheese200g

Despensa

Almonds and Walnuts mix150g
Pumpkin Seeds100g
Chia Seeds100g
Olive Oil250ml
Coconut Milk200ml

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1500 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1500 calorie low-carb meal plan for weight loss. Whether 1500 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1500 kcal diet provides 116 grams of daily protein on average for your goals. Smaller or less active adults often choose this lower calorie level when they wish to reduce intake. Carbohydrates remain lower here so your meals rely heavily on protein, fresh vegetables, and healthy fats. You might find this plan less suited if you have high daily activity levels or a larger frame. Your week spans 7 days of structured eating designed to keep things simple. You receive 4 meals per day that emphasize savory choices like pork chops, beef steak, roasted chicken thighs, and baked salmon. These options keep your intake between 107 grams and 124 grams of protein daily. Total daily energy stays bounded by 1490 kcal and 1510 kcal.

What a day looks like

Day one begins with scrambled eggs featuring spinach and feta for your first meal. Lunch brings a grilled chicken salad tossed with rich olive oil. Dinner offers baked salmon served alongside crisp asparagus spears. A midday snack of mixed almonds and walnuts rounds out your eating schedule. Each daily routine repeats this balanced structure to maintain consistency throughout the week. You eat 4 distinct meals that fit neatly into your schedule. The kitchen time remains modest because ingredients overlap from day to day. Every recipe uses whole foods that you easily find at local markets.

How to use it

Begin your week by checking the shopping list to gather all required ingredients before you cook. Batch cooking helps you prepare several meals ahead of time so busy days stay manageable. Feel free to swap any protein source with a similar option if you prefer different flavors. Add extra non starchy vegetables to your plate whenever you feel hungry between scheduled meals. Portion control matters greatly when you try to keep your daily totals within the set limits. Track your daily intake carefully to ensure you stay close to the target numbers. Consistency helps you manage your weekly routine without feeling overwhelmed by complex rules. Listen to your body and adjust your meal timing to suit your daily lifestyle.

Prepare your protein sources in advance to save valuable time during busy weekdays.
Exchange a preferred meat or fish choice when you want variety.
Include additional green vegetables on your plate if your appetite demands more food.
Review the complete shopping list carefully prior to visiting the local grocery store.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 1500 kcal Low-Carb plan free