1500 Calorie High-Protein Meal Plan
A 1500 calorie high-protein meal plan — 160g protein (1.8-2.2g/kg per Helms 2014) for muscle preservation during fat loss.
Total calories
1550
kcal
Protein
154
g
Carbs
97
g
Fat
64.5
g
The full day
Breakfast
380 kcal
4 egg whites + 2 whole eggs + 1 slice whole-grain toast + 1/4 avocado + coffee
30g protein 20g carbs 22g fat
Lunch
420 kcal
6 oz grilled chicken breast + 1 cup green salad + 1/2 cup quinoa + 1 Tbsp olive oil vinaigrette
45g protein 25g carbs 16g fat
Snack
230 kcal
1 scoop whey protein shake in water + 12 almonds
25g protein 5g carbs 12g fat
Dinner
380 kcal
5 oz salmon + 1.5 cups steamed broccoli + 1/2 cup brown rice + 1 tsp olive oil
36g protein 30g carbs 14g fat
Evening
140 kcal
1 cup non-fat Greek yoghurt + 1/2 cup berries
18g protein 17g carbs 0.5g fat
About this plan
This plan emphasises protein density — 160g protein at 1500 kcal means 43% of calories from protein. The Helms 2014 review recommended 2.3-3.1g/kg of lean body mass during cuts; this plan delivers that ratio for a 70-80kg adult. The high protein intake supports muscle preservation, satiety, and thermic effect (20-30% of protein calories burned in digestion).
Use the calculators
- TDEE Calculator — find your real maintenance
- Calorie Deficit Calculator — set your target rate
- Macro Calculator — split this plan\'s calories your way
- Protein Calculator — verify your protein target
- All weight-loss calculators (11 tools)
Other meal plans
Frequently asked questions
- Why so much protein during a cut?
- Protein has the highest satiety per calorie, supports muscle preservation during caloric restriction, and has high thermic effect (20-30% of calories burned in digestion). The Helms 2014 review showed 1.8-2.2g/kg total body weight (or 2.3-3.1g/kg LBM) preserved more lean mass during cuts than lower protein intake at matched calories.
- Is 160g protein too much?
- No, in healthy adults. The 2018 Devries trial showed 2.4g/kg for 8 weeks produced no kidney function changes. Most adults find 160g challenging to hit consistently but well-tolerated when achieved.
- Can vegetarians follow high-protein cut?
- Yes — using Greek yoghurt, cottage cheese, eggs (if eaten), tofu, tempeh, seitan, and legumes plus protein powder. Plant protein quality (DIAAS) is lower than animal, so target higher absolute intake — 180g for vegetarians at 1500 kcal works similarly to 160g for omnivores.
Track it
Stop estimating. Start tracking.
CalEye reads calories, protein, carbs, and fat from a photo of your plate — no barcode, no manual entry. Free on iOS.
Download CalEye free on iOS →