1540 Calorie Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, and grocery lists. Create your meal plan right here in seconds.
Looking to lose weight with a 1540 calorie meal plan? Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
1539 Calories
Breakfast
536 Calories
Red Eye Protein Parfait 1 serving
Lunch
463 Calories
All American Tuna 1 serving
Dinner
539 Calories
Cod Stir-Fry 1 serving
Easy Cucumber Lemon Salad 1 serving
Example Seven Day Plan
Here's a sample meal plan with daily averages of 1531 Calories, 114g protein, 57g fat, and 154g carbs (127g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Plan Summary
- Total Days
- 7
- Average Calories
- 1531
- Average Carbs
- 154g
- Average Fat
- 57g
- Average Proteins
- 114g
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Day 1
1543 Calories
Breakfast
425 Calories
Cinnamon Protein Oats 1
serving
Brie cheese on bread 1
serving
Lunch
357 Calories
Very Berry Greek Yogurt 1
serving
Tuna in Cucumber Cups ½
serving
Dinner
552 Calories
Chicken Fajitas 1
serving
Snack
209 Calories
Peanut Butter & Celery 1
serving
Day 2
1526 Calories
Breakfast
389 Calories
Peanut Butter Protein Oats 1
serving
Blueberries 1
cup
Lunch
420 Calories
Tuna and Avocado Salad 1
serving
Banana 1
banana
Dinner
484 Calories
Spicy Chicken Soup 1
serving
Stir Fried Mixed Veggies in Soy Sauce 1
serving
Snack
234 Calories
Day 3
1517 Calories
Breakfast
381 Calories
- Cinnamon Protein Oats 1
serving
Buttered Toast 1
slice
Lunch
397 Calories
Greek Yogurt with Mixed Berries 1
serving
Strawberry and Walnut Spinach Salad 1
serving
Dinner
530 Calories
- Chicken Fajitas 1
serving
Snack
209 Calories
- Peanut Butter & Celery 1
serving
Day 4
1536 Calories
Breakfast
435 Calories
- Peanut Butter Protein Oats 1
serving
Cinnamon Toast 1
slice
Lunch
384 Calories
Creamy Green Chia Smoothie 1
serving
Sliced bell pepper ½
pepper
Dinner
509 Calories
Hummus "Philly Cheese" Wrap 1
serving
Sautéed Garlic Spinach 1
serving
Snack
207 Calories
Greek Yogurt with Blue and Blackberries 1
serving
Day 5
1519 Calories
Breakfast
451 Calories
- Cinnamon Protein Oats 1
serving
Lunch
383 Calories
Strawberry Banana Protein Shake 1
serving
Brie and Celery 1
serving
Dinner
451 Calories
- Chicken Fajitas 1
serving
Balsamic Sautéed Spinach ½
serving
Snack
234 Calories
Day 6
1542 Calories
Breakfast
389 Calories
- Peanut Butter Protein Oats 1
serving
- Blueberries 1
cup
Lunch
447 Calories
Post-Workout Banana Protein Smoothie 1
serving
Lettuce Cucumber Walnut Salad 1
serving
Dinner
499 Calories
- Spicy Chicken Soup 1
serving
Snack
207 Calories
- Greek Yogurt with Blue and Blackberries 1
serving
Day 7
1533 Calories
Breakfast
432 Calories
- Strawberry Banana Protein Shake 1
serving
- Brie cheese on bread 1
serving
Lunch
373 Calories
- Strawberry and Walnut Spinach Salad 1
serving
Dinner
530 Calories
- Chicken Fajitas 1
serving
Snack
198 Calories
Peaches & Almond Butter on Toast 1
serving
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more