Sample Meal Plans

Free meal plan templates for common calorie targets. Use these as a starting point — adjust portions and foods to suit your preferences.

1,500 cal/day Meal Plan

A moderate deficit plan suitable for most women aiming for steady weight loss of 0.5–1 kg per week.

1541total cal

295 cal

Greek yoghurt, 0% fat (170g)100 cal

Granola (30g)130 cal

Blueberries (80g)45 cal

Honey drizzle (1 tsp)20 cal

162 cal

Orange (1 medium)62 cal

Walnuts (15g)100 cal

347 cal

Chicken & vegetable soup (300ml)180 cal

Wholemeal roll (1 medium)130 cal

Butter (5g)37 cal

190 cal

Apple (1 medium)95 cal

Peanut butter (1 tbsp)95 cal

437 cal

Lean steak (150g)250 cal

Mashed potato (150g)120 cal

Steamed asparagus (100g)27 cal

Olive oil (1 tsp)40 cal

110 cal

Dark chocolate (20g)110 cal

6meals/snacks

1541total calories

257avg per meal

• These are sample plans for reference. Individual needs vary based on age, sex, activity level, and goals.
• Never consume fewer than 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
• For a personalised AI-generated meal plan tailored to your exact calorie target, try our AI Meal Planner.
• Use our Calorie Calculator to find your personal daily calorie target.