Weight Loss1 Week
7-Day Low-Sodium 1500 Calorie Weight Loss Meal Plan
7-Day Low-Sodium 1500 Calorie Weight Loss Meal Plan is built around roughly 1500 calories per day and designed to support weight loss with practical, repeatable meals.
1500
Daily Calories
204g
Avg Protein
89g
Avg Carbs
36g
Avg Fat
Overview
This plan rotates realistic meals, protein sources, vegetables, and carbs so it stays practical for day-to-day weight loss.
Meal Schedule
Day 1 - Monday
1500 cal
🍎Snacks
Almonds (20 g)(160 cal)
High-protein milk(220 cal)
Daily Total
🔥 1500 cal💪 218g protein🥖 62g carbs🥑 44g fat
Day 2 - Tuesday
1540 cal
🍎Snacks
Plain Greek yogurt(175 cal)
Protein bar(170 cal)
Daily Total
🔥 1540 cal💪 229g protein🥖 62g carbs🥑 39g fat
Day 3 - Wednesday
1475 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Banana(180 cal)
Daily Total
🔥 1475 cal💪 217g protein🥖 103g carbs🥑 23g fat
Day 4 - Thursday
1460 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Almonds (20 g)(215 cal)
Daily Total
🔥 1460 cal💪 186g protein🥖 100g carbs🥑 38g fat
Day 5 - Friday
1525 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(115 cal)
Daily Total
🔥 1525 cal💪 186g protein🥖 94g carbs🥑 41g fat
Day 6 - Saturday
1520 cal
🍎Snacks
High-protein milk(215 cal)
Whey protein (1 serving)(115 cal)
Daily Total
🔥 1520 cal💪 197g protein🥖 99g carbs🥑 34g fat
Day 7 - Sunday
1555 cal
🍎Snacks
Protein bar(255 cal)
Japanese sweet potato (1 small)(125 cal)
Daily Total
🔥 1555 cal💪 198g protein🥖 104g carbs🥑 36g fat
Frequently Asked Questions
Who is this weight loss meal plan for?
It is built for people who want a clearer eating structure for weight loss without needing unrealistic meals or hard-to-find ingredients.
Can you swap meals between days?
Yes. You can swap meals as long as calories and protein stay reasonably close to the plan target.
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