Meal Plan · 1500 cal · cutting
1500 Cal High-Protein Meal Plan, No Eggs (7-Day USDA)
By Alec Zakhary
1500 cal/day, 140g protein, zero eggs. Built on USDA FDC verified ingredients (chicken, salmon, Greek yogurt, lean beef, lentils, whey). 7 unique days with breakfast, lunch, dinner, snack. Ideal for cutting while preserving muscle. Adjust portions ±15% for body weight.
Daily averages
Calories
1462
target 1500
Protein
138g
Carbs
130g
Fat
41g
7-day meal plan
Day 1
1476 cal · 140g P · 112g C · 43g F
breakfast
359 cal · 41g P
Greek yogurt protein bowl
- 170g · Greek yogurt, 0% fat 100 cal
- 25g (1 scoop) · Whey protein powder, vanilla 100 cal
- 30g · Rolled oats, dry 113 cal
- 80g · Blueberries, fresh 46 cal
lunch
446 cal · 47g P
Chicken, brown rice, and broccoli bowl
- 130g · Chicken breast, grilled, skinless 215 cal
- 130g · Brown rice, long-grain, cooked 145 cal
- 120g · Broccoli, steamed 42 cal
- 5g (1 tsp) · Olive oil 44 cal
dinner
474 cal · 32g P
Baked salmon with sweet potato and spinach
- 130g · Salmon, Atlantic, baked 270 cal
- 150g · Sweet potato, baked 135 cal
- 100g · Spinach, sautéed 25 cal
- 5g (1 tsp) · Olive oil 44 cal
snack
197 cal · 20g P
Cottage cheese with almonds
- 150g · Cottage cheese, 1% milkfat 110 cal
- 15g · Almonds, raw 87 cal
Day 2
1406 cal · 140g P · 123g C · 38g F
breakfast
382 cal · 33g P
Overnight oats with whey and almond butter
- 50g · Rolled oats, dry 188 cal
- 200ml · Almond milk, unsweetened 30 cal
- 25g · Whey protein powder, chocolate 100 cal
- 10g · Almond butter 64 cal
lunch
413 cal · 38g P
Turkey deli wrap with veggies
- 120g · Turkey breast, deli sliced, low-sodium 145 cal
- 65g (1 wrap) · Whole-wheat tortilla, large 200 cal
- 40g · Romaine lettuce 7 cal
- 60g · Tomato, fresh 11 cal
- 30g · Hummus 50 cal
dinner
464 cal · 41g P
Lean beef stir-fry with rice and peppers
- 120g · Beef sirloin, lean, cooked 220 cal
- 130g · White rice, long-grain, cooked 169 cal
- 100g · Bell pepper, red, sautéed 31 cal
- 5g (1 tsp) · Olive oil 44 cal
snack
147 cal · 28g P
Tuna and cucumber bites
- 85g (1 can) · Tuna, canned in water, drained 99 cal
- 120g · Cucumber, sliced 18 cal
- 50g · Greek yogurt, 0% 30 cal
Day 3
1520 cal · 140g P · 136g C · 42g F
breakfast
397 cal · 28g P
Cottage cheese pancakes (no egg)
- 150g · Cottage cheese, 2% 130 cal
- 40g · Oat flour 152 cal
- 100g · Banana, mashed 89 cal
- 10g (1 tsp) · Maple syrup 26 cal
lunch
374 cal · 38g P
Tuna salad with whole-wheat crackers
- 120g · Tuna, canned in water, drained 140 cal
- 30g · Greek yogurt, 0% (mayo replacement) 18 cal
- 50g · Celery, diced 8 cal
- 30g (~6 crackers) · Whole-wheat crackers 130 cal
- 150g · Apple, fresh 78 cal
dinner
490 cal · 42g P
Chicken thigh, quinoa, and roasted vegetables
- 150g · Chicken thigh, skinless, baked 270 cal
- 130g · Quinoa, cooked 156 cal
- 120g · Zucchini, roasted 20 cal
- 5g (1 tsp) · Olive oil 44 cal
snack
259 cal · 32g P
Whey shake with peanut butter
- 30g · Whey protein powder, vanilla 120 cal
- 15g (1 tbsp) · Peanut butter, natural 94 cal
- 300ml · Almond milk, unsweetened 45 cal
Day 4
1445 cal · 131g P · 105g C · 54g F
breakfast
339 cal · 21g P
Smoked salmon with avocado toast
- 60g (2 slices) · Whole-wheat bread 162 cal
- 70g · Smoked salmon 80 cal
- 60g · Avocado, mashed 96 cal
- 5g · Lemon juice 1 cal
lunch
481 cal · 50g P
Chicken Caesar bowl (no croutons)
- 140g · Chicken breast, grilled 231 cal
- 150g · Romaine lettuce 26 cal
- 20g · Parmesan cheese, grated 84 cal
- 20g · Caesar dressing, light 50 cal
- 30g · Whole-wheat pita, half 90 cal
dinner
379 cal · 35g P
Lentil and ground turkey chili
- 120g · Ground turkey, 93% lean, cooked 192 cal
- 100g · Lentils, cooked 116 cal
- 150g · Crushed tomatoes, canned 47 cal
- 60g · Onion, diced, sautéed 24 cal
snack
246 cal · 25g P
Greek yogurt with walnuts
- 200g · Greek yogurt, 0% 118 cal
- 15g · Walnuts, raw 98 cal
- 10g (1 tsp) · Honey 30 cal
Day 5
1457 cal · 130g P · 150g C · 34g F
breakfast
434 cal · 38g P
Protein smoothie bowl
- 30g · Whey protein powder, vanilla 120 cal
- 120g · Frozen mixed berries 72 cal
- 100g · Greek yogurt, 0% 59 cal
- 30g · Granola 134 cal
- 10g · Chia seeds 49 cal
lunch
448 cal · 47g P
Black bean and chicken burrito bowl (Chipotle-style)
- 120g · Chicken breast, grilled, diced 198 cal
- 100g · Black beans, cooked 132 cal
- 80g · Brown rice, cooked 90 cal
- 60g · Salsa, fresh 18 cal
- 60g · Romaine lettuce 10 cal
dinner
403 cal · 36g P
Baked cod with potatoes and asparagus
- 150g · Cod fillet, baked 124 cal
- 180g · Potato, baked, with skin 167 cal
- 120g · Asparagus, roasted 24 cal
- 10g (2 tsp) · Olive oil 88 cal
snack
172 cal · 9g P
Hard cheese with grapes
- 30g · Cheddar cheese, sharp, low-fat 105 cal
- 100g · Grapes, fresh 67 cal
Day 6
1462 cal · 140g P · 162g C · 28g F
breakfast
412 cal · 33g P
Oat protein muffin (no egg)
- 50g · Rolled oats, ground 188 cal
- 25g · Whey protein powder, vanilla 100 cal
- 100g · Banana, mashed 89 cal
- 60g · Greek yogurt, 0% 35 cal
lunch
483 cal · 45g P
Sweetgreen-style harvest bowl (no egg)
- 120g · Chicken breast, grilled 198 cal
- 80g · Wild rice, cooked 83 cal
- 100g · Sweet potato, roasted 90 cal
- 80g · Apple, diced 42 cal
- 12g · Almonds, slivered 70 cal
dinner
371 cal · 38g P
Shrimp stir-fry with rice noodles
- 150g · Shrimp, cooked 149 cal
- 120g · Rice noodles, cooked 130 cal
- 100g · Snap peas, sautéed 42 cal
- 10g · Soy sauce, low-sodium 6 cal
- 5g (1 tsp) · Sesame oil 44 cal
snack
196 cal · 24g P
Cottage cheese with pineapple
- 200g · Cottage cheese, 1% 146 cal
- 100g · Pineapple, fresh, diced 50 cal
Day 7
1469 cal · 144g P · 123g C · 45g F
breakfast
384 cal · 31g P
Greek yogurt with granola and seeds
- 200g · Greek yogurt, 0% 118 cal
- 40g · Granola, low-sugar 178 cal
- 10g · Pumpkin seeds 56 cal
- 100g · Strawberries 32 cal
lunch
373 cal · 40g P
Lean beef burger bowl (no bun)
- 130g · Ground beef, 95% lean, cooked 215 cal
- 100g · Mixed greens 18 cal
- 60g · Avocado, sliced 96 cal
- 80g · Cherry tomatoes 14 cal
- 15g · Balsamic vinaigrette, light 30 cal
dinner
478 cal · 50g P
Tofu and chicken double-protein bowl
- 100g · Chicken breast, grilled 165 cal
- 100g · Tofu, firm, baked 144 cal
- 100g · Brown rice, cooked 112 cal
- 100g · Bok choy, sautéed 13 cal
- 5g · Sesame oil 44 cal
snack
234 cal · 23g P
Whey shake with banana
- 25g · Whey protein powder, chocolate 100 cal
- 100g · Banana, fresh 89 cal
- 300ml · Almond milk, unsweetened 45 cal
My angle
Most 1500-cal high-protein plans rely on eggs as the cheap protein anchor — so I built one without eggs. Hits 130-145g protein/day on chicken, salmon, Greek yogurt, lean beef, and whey. Restaurant-friendly: Day 5 lunch maps directly to a Chipotle bowl.
Frequently asked questions
Why no eggs in this 1500-calorie plan?
Most high-protein cutting plans rely on eggs (cheap, 6g protein per egg). For people with egg allergies, religious dietary rules, or who just don't tolerate eggs, that locks them out. This plan substitutes Greek yogurt, cottage cheese, whey, and lean meats — all USDA-grounded — to hit 130-145g protein per day without eggs.
Is 140g of protein actually enough at 1500 calories?
For most adults during a cutting phase, yes. The ACSM and Examine.com consensus is 1.6-2.2g protein per kg body weight to preserve muscle in a deficit. At 75kg body weight, 140g hits ~1.9g/kg — comfortably in the muscle-preservation range while keeping calories low.
Can I swap meals between days?
Yes. Swap any breakfast for any other breakfast, any lunch for any lunch, etc. — the meals are designed within similar calorie/protein ranges. Avoid swapping meal types (e.g., a snack for a dinner) since that breaks the daily total.
What if I weigh 60kg or 90kg instead of 75kg?
Scale portions ±15-20%. At 60kg: cut every protein portion to ~85% (110g chicken instead of 130g). At 90kg: bump to ~115%. This keeps the protein-per-kg ratio in the muscle-preservation range while adjusting total calories.
Where do these calorie numbers come from?
All ingredient calorie/macro values are pulled from USDA FoodData Central (FDC IDs cited inline for every entry where available). This is the same database that clinical nutrition research relies on — verified, peer-reviewed, and traceable. See our methodology page for details.
Is this plan safe for everyone?
It's a general-purpose cutting plan for healthy adults, not medical advice. If you have kidney disease (high protein contraindicated), pregnancy, type 1 diabetes, or other medical conditions, consult a registered dietitian before following any structured meal plan.