1500 calorie weekly meal plan
Seven days at roughly 1500 kcal, with enough protein and plenty of veg. Suits many women who want to lose weight calmly.
Example: a woman whose safe target is about 1500 kcal a day. Your number may be different – check it in the calculator. This is an example, not your personal plan.
Monday
~1537 kcal · 87 g protein- Breakfast Sour cherry and cocoa shake with kefir and Greek yoghurt1.25 portions · 387 kcal
- Lunch Sausage and bean casserole with mash1 portion · 525 kcal
- Dinner Tacu tacu – Peruvian rice and bean cake with fried eggs0.75 portions · 445 kcal
- Snack Dates stuffed with curd cheese and walnuts1 portion · 180 kcal
Tuesday
~1526 kcal · 87 g protein- Breakfast Yoghurt bowl with oats and apple1 portion · 379 kcal
- Lunch Chicken and black bean burritos for the freezer1 portion · 532 kcal
- Dinner Indian egg curry with spinach and rice (anda curry style)1 portion · 480 kcal
- Snack Hummus with rice cakes and pepper0.5 portions · 134 kcal
Wednesday
~1533 kcal · 88 g protein- Breakfast Reuben-style hot sandwich on rye with sauerkraut1 portion · 405 kcal
- Lunch Hungarian potato soup with toasted pasta and paprika1.5 portions · 517 kcal
- Dinner Quick red lentil and spinach curry in coconut milk1.25 portions · 497 kcal
- Snack Watermelon and Greek yoghurt shake with lime0.5 portions · 114 kcal
Thursday
~1522 kcal · 85 g protein- Breakfast Chickpea flour pancakes (chilla) with cucumber yoghurt1.25 portions · 371 kcal
- Lunch Buckwheat with ham "crackling" and kefir (lighter)1 portion · 538 kcal
- Dinner Trout with millet and roast squash0.75 portions · 437 kcal
- Snack Pear and cocoa smoothie with soya drink0.75 portions · 175 kcal
Friday
~1499 kcal · 83 g protein- Breakfast Overnight oats with peanut butter, banana and cottage cheese0.75 portions · 358 kcal
- Lunch Fatteh-style chickpeas with yoghurt, tahini and crisp tortilla1 portion · 518 kcal
- Dinner Caldo verde – Portuguese potato and kale soup1.25 portions · 496 kcal
- Snack Greek yoghurt and horseradish dip with radishes1.25 portions · 128 kcal
Saturday
~1523 kcal · 86 g protein- Breakfast Spanish bread with tomato and ham (pan con tomate)1.25 portions · 374 kcal
- Lunch Papa a la huancaína-style potatoes with spicy cottage cheese sauce and eggs1.25 portions · 562 kcal
- Dinner Sichuan-style dry-fried green beans with pork0.75 portions · 464 kcal
- Snack Carrot and mango smoothie with coconut milk0.5 portions · 123 kcal
Sunday
~1516 kcal · 87 g protein- Breakfast Chickpea flour muffins with vegetables1.5 portions · 362 kcal
- Lunch Pasta with smoked salmon, peas and dill1 portion · 546 kcal
- Dinner Green lentils with spinach and a poached egg1.25 portions · 481 kcal
- Snack Rye bread with butter and radishes0.5 portions · 127 kcal
Shopping list for the week
Amounts are worked out from the recipes' grams for one person and rounded – buy the nearest pack size. Spices and salt aren't included.
🥕 Veg, fruit and potatoes
- Apple~1 pc (120 g)
- Banana~1 pc (60 g)
- Bell pepper~2 pcs (350 g)
- Butternut squash150 g
- Carrot~2 pcs (180 g)
- Cucumber~1 pc (130 g)
- Dates30 g
- Dill (fresh)5 g
- Garden peas (frozen)80 g
- Garlic25 g
- Ginger (fresh)10 g
- Green beans (frozen)150 g
- Kale60 g
- Lemon35 g
- Lettuce leaves40 g
- Lime~1 pc (20 g)
- Mango80 g
- Onion~6 pcs (600 g)
- Parsley (fresh)5 g
- Pear~1 pc (110 g)
- Pickled cucumbers (fermented)~1 pc (70 g)
- Potatoes (raw)~5 pcs (800 g)
- Radishes180 g
- Sauerkraut60 g
- Sour cherries150 g
- Spinach300 g
- Spring onions10 g
- Tomato~3 pcs (400 g)
- Watermelon150 g
🍗 Meat, fish and eggs
- Chicken breast (raw)~1 pc (80 g)
- Cooked ham160 g
- Egg6 pcs
- Frankfurters~2 pcs (100 g)
- Pork loin (raw)180 g
- Rainbow trout (raw)110 g
- Smoked salmon60 g
- Tofu (firm)80 g
🥛 Dairy
- Cottage cheese90 g
- Greek yoghurt 2%650 g
- Hard cheese40 g
- Kefir 2.5%400 ml
- Low-fat curd cheese (tvarog)130 g
- Milk 1.5%100 ml
- Milk 2.5%40 ml
- Natural yoghurt90 g
- Sour cream 20%30 g
- Soya drink (unsweetened)150 ml
🌾 Grains, bread and pasta
- Buckwheat (dry)80 g
- Millet (dry)40 g
- Pasta (dry)130 g
- Rice (dry)170 g
- Rice cakes~1 pc (10 g)
- Rolled oats70 g
- Rye bread110 g
- Wheat tortilla~2 pcs (110 g)
- Wholemeal bread90 g
🫘 Pulses and tins
- Black beans, cooked / tinned50 g
- Chickpea flour (gram flour)110 g
- Chickpeas, cooked / tinned120 g
- Coconut milk (tinned)90 g
- Green or brown lentils (dry)80 g
- Hummus30 g
- Red kidney beans, cooked / tinned90 g
- Red lentils (dry)90 g
- Sweetcorn (tinned, drained)25 g
- Tinned tomatoes450 g
- Tomato purée5 g
- White beans, cooked / tinned250 g
🌰 Nuts and seeds
- Almonds5 g
- Peanut butter10 g
- Pumpkin seeds5 g
- Sunflower seeds10 g
- Tahini (sesame paste)10 g
- Walnuts10 g
🧂 Other
- Butter5 g
- Cocoa powder (unsweetened)15 g
- Olives (in brine, drained)20 g
🏠 Probably already at home
- Honey10 g
- Ketchup5 g
- Mayonnaise5 g
- Olive oil30 g
- Rapeseed / sunflower oil45 g
- Soy sauce10 g
- Sugar5 g
Your menu – built around you
This menu was made for an example person. Start with the free calorie calculator: it works out your own numbers in a minute, and the Dumpli app then builds a week around your calories, allergies, diet and time.
Work out your numbers