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
~1457 kcal · 98 g protein- Breakfast Sweet chickpea pancakes with apple1 portion · 359 kcal
- Lunch Wholewheat pasta with prawns and courgette1 portion · 499 kcal
- Dinner Oven-baked turkey patties with buckwheat1 portion · 435 kcal
- Snack Crunchy roasted chickpeas0.75 portions · 164 kcal
Tuesday
~1530 kcal · 104 g protein- Breakfast Porridge with apple (dairy-free)1 portion · 385 kcal
- Lunch Oven-baked turkey patties with buckwheat · leftovers from yesterday1.25 portions · 544 kcal
- Dinner Oven-roasted chicken with potatoes and carrots1 portion · 456 kcal
- Snack Carrots with hummus1 portion · 145 kcal
Wednesday
~1564 kcal · 110 g protein- Breakfast Bread with bean spread and radishes1 portion · 356 kcal
- Lunch Oven-roasted chicken with potatoes and carrots · leftovers from yesterday1.25 portions · 570 kcal
- Dinner Tinginiai balandėliai – lazy cabbage rolls1.25 portions · 484 kcal
- Snack Beetroot salad with garlic and walnuts1 portion · 154 kcal
Thursday
~1511 kcal · 119 g protein- Breakfast Breakfast tofu and potato pan1 portion · 415 kcal
- Lunch Tinginiai balandėliai – lazy cabbage rolls · leftovers from yesterday1.25 portions · 484 kcal
- Dinner Turkey steaks with buckwheat and green beans1.25 portions · 479 kcal
- Snack Kefir and berry smoothie0.75 portions · 133 kcal
Friday
~1485 kcal · 76 g protein- Breakfast Sweet potato ‘toast’ with avocado and tofu1 portion · 366 kcal
- Lunch Buckwheat with mushrooms and egg1 portion · 532 kcal
- Dinner Cauliflower steaks with lentil and tomato sauce1 portion · 435 kcal
- Snack Soya yoghurt with apple and hemp seeds0.75 portions · 153 kcal
Saturday
~1541 kcal · 91 g protein- Breakfast Buckwheat porridge with apple and pumpkin seeds1 portion · 368 kcal
- Lunch Chicken with buckwheat and cucumber salad1 portion · 519 kcal
- Dinner Chickpea salad sandwich with pickled cucumbers1 portion · 478 kcal
- Snack Bean and sweetcorn salsa with rice cakes0.75 portions · 176 kcal
Sunday
~1450 kcal · 95 g protein- Breakfast Chickpea flour omelette with vegetables1 portion · 342 kcal
- Lunch Pasta with curd cheese, spinach and lemon1 portion · 479 kcal
- Dinner Turkey bolognese with wholewheat pasta1 portion · 494 kcal
- Snack Boiled eggs with cucumber0.75 portions · 135 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~3 pcs (500 g)
- Avocado50 g
- Beetroot~2 pcs (150 g)
- Bell pepper~1 pc (150 g)
- Carrot~5 pcs (450 g)
- Cauliflower350 g
- Courgette~1 pc (150 g)
- Cucumber~2 pcs (500 g)
- Frozen mixed berries80 g
- Green beans (frozen)130 g
- Lemon10 g
- Lettuce leaves30 g
- Mushrooms (button)150 g
- Onion~4 pcs (450 g)
- Pickled cucumbers (fermented)~1 pc (60 g)
- Potatoes (raw)~4 pcs (600 g)
- Radishes60 g
- Spinach110 g
- Sweet potatoes~1 pc (150 g)
- Tomato~6 pcs (750 g)
- White cabbage500 g
🍗 Meat, fish and eggs
- Chicken breast (raw)~1 pc (150 g)
- Egg5 pcs
- Prawns (peeled)130 g
- Skinless chicken thighs (raw)400 g
- Tofu (firm)180 g
- Turkey breast fillet (raw)170 g
- Turkey mince700 g
🥛 Dairy
- Hard cheese10 g
- Kefir 2.5%190 ml
- Low-fat curd cheese (tvarog)100 g
- Natural yoghurt40 g
- Soya drink (unsweetened)200 ml
- Soya yoghurt (plain, unsweetened)250 g
🌾 Grains, bread and pasta
- Buckwheat (dry)350 g
- Rice (dry)60 g
- Rice cakes~2 pcs (15 g)
- Rolled oats70 g
- Wholemeal bread140 g
- Wholewheat pasta (dry)250 g
🫘 Pulses and tins
- Chickpea flour (gram flour)110 g
- Chickpeas, cooked / tinned250 g
- Hummus50 g
- Red kidney beans, cooked / tinned160 g
- Red lentils (dry)50 g
- Sweetcorn (tinned, drained)45 g
- Tinned tomatoes300 g
- Tomato purée45 g
🌰 Nuts and seeds
- Ground linseed10 g
- Hemp seeds (hulled)10 g
- Pumpkin seeds25 g
- Walnuts10 g
🏠 Probably already at home
- Olive oil40 g
- Rapeseed / sunflower oil50 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 numbersMore examples: budget week, family week, week for men, vegetarian week and for people who train.