1550 Calorie Meal Plan

for Weight Loss

Here's a 7-day sample week with three meals and a snack a day, averaging 1,538 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1550 Calorie Meal Plan

This 1550 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,538 Calories, with 113g protein, 56g fat and 157g carbs (including 31g of fiber). Protein is high for a general plan, at 29% of Calories.

Use this 7-day plan in my account

Is 1550 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,550 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,550 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650Close to maintenance, so weight should stay about the same.
Same woman, works out 3 to 4 times a week1,890About 340 Calories under maintenance, or roughly 0.7 lb lost a week.
Man, 35, 5'10", 180 lb, desk job2,110About 560 Calories under maintenance, or roughly 1.1 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 870 Calories under maintenance, or roughly 1.7 lb lost a week.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 1500 Calorie Meal Plan or the 1600 Calorie Meal Plan.

Browse Other 1550 Calorie Diet Plans