1,500 calories per day is the most practical weight loss target for the majority of UK women and lighter men. It creates a meaningful calorie deficit without the hunger and fatigue that makes lower targets unsustainable, and allows enough food to hit a protein target of 120–140g per day — sufficient to preserve muscle and control appetite throughout the process.
Is 1,500 calories right for you?
| Profile | 1,500 cal appropriate? | Expected weekly loss |
|---|---|---|
| Woman, 5ft 2in–5ft 8in, lightly active, target 10–12 stone | ✅ Yes | 0.5–1lb/week |
| Woman, very active (exercise 5+ days) | ⚠️ May be too low | Consider 1,700–1,800 |
| Man, under 5ft 8in, sedentary | ✅ Yes | 0.5–1lb/week |
| Man, average height, moderately active | ⚠️ Borderline | Consider 1,700–2,000 |
| On GLP-1 medication, appetite reduced | ✅ Good target | May eat less than this naturally |
7-day 1,500 calorie high protein meal plan UK
| Day | Breakfast (~350 kcal) | Lunch (~450 kcal) | Dinner (~500 kcal) | Snack (~200 kcal) |
|---|---|---|---|---|
| Mon | 200g Greek yoghurt + 40g oats + berries + 1 tbsp seeds | Chicken and hummus wrap (150g chicken, 1 wrap, hummus, salad) | Baked salmon (150g) + sweet potato (150g) + green beans | 2 boiled eggs + cottage cheese (100g) |
| Tue | 3 scrambled eggs + 1 slice wholegrain toast + spinach | Tuna and bean salad (2 tins tuna, mixed beans, lemon, olive oil) | Turkey stir fry (170g turkey mince) + mixed veg + noodles (50g dry) | Skyr (170g) + berries |
| Wed | Overnight oats (60g oats, 150g yoghurt, 25g protein powder) | Cottage cheese (200g) + smoked salmon (60g) + oatcakes (3) | Chicken breast (150g) + roasted Mediterranean veg + 80g brown rice | Apple + 15g almond butter |
| Thu | 2 eggs + smoked salmon (60g) + 1 slice toast | Lentil and vegetable soup (large bowl) + 1 slice wholegrain bread | Prawn and edamame noodle bowl (150g prawns, 100g edamame, rice noodles) | 2 boiled eggs + 30g mixed nuts |
| Fri | 200g Greek yoghurt + 40g oats + banana | Big chicken salad (170g chicken, large mixed salad, olive oil lemon dressing) | Lean beef stir fry (150g) + pak choi + peppers + 80g jasmine rice | Protein shake (1 scoop + 250ml milk) |
| Sat | Quark pancakes (100g quark, 2 eggs, 30g oat flour) + berries | Smoked mackerel (1 fillet) + beetroot + mixed leaves + oatcakes | Chicken thigh (skinless, 200g) + roasted sweet potato wedges + broccoli | Cottage cheese (150g) + cucumber |
| Sun | 3 egg omelette + mushrooms + spinach + 1 slice toast | Tuna and cucumber wraps (1 wrap, 1 tin tuna, cucumber, light mayo) | Cod (150g) + lentil dhal (large portion) + naan ½ | Skyr (170g) + 1 tsp honey |
Daily macro averages
| Macro | Daily average |
|---|---|
| Calories | ~1,480–1,520 kcal |
| Protein | ~130–145g |
| Carbohydrates | ~120–140g |
| Fat | ~40–50g |
| Fibre | ~25–30g |
🌿 Lily & Loaf Daily Fuel — a complete protein option within your calorie budget
On days when meal prep did not happen or time is short, Daily Fuel (21g protein, 15 vitamins and minerals, 5g fibre) keeps protein on track within a 1,500 calorie budget as either a quick breakfast or snack replacement.
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📋 Download the free 14-day meal plan for more options across different calorie levels.
Also see: 1,200 Calorie Meal Plan UK | 1,800 Calorie Meal Plan UK | High Protein Meals for Weight Loss UK
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