What does 1,500 calories look like?

1,500 calories is a common weight-loss target for many women and smaller men. It leaves room for a real breakfast, a satisfying lunch and dinner, and one treat.

1,200 1,500 1,800 2,000

1,500calories

112 gprotein

146 gcarbs

54 gfat

28 gfiber

Breakfast

400 kcal

Eggs2 large eggs · 100 g155kcal Whole wheat bread1½ slices · 50 g125kcal Avocado¼ avocado · 50 g80kcal Strawberries10 medium strawberries · 125 g40kcal

Lunch

425 kcal

Canned tuna (in water)⅔ can · 103 g120kcal Mayonnaise½ tablespoon · 7 g50kcal Whole wheat bread1½ slices · 50 g125kcal Baby carrots10 baby carrots · 100 g35kcal Apple1 medium apple · 183 g95kcal

Snack

200 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal Almonds14 almonds · 17 g100kcal

Dinner

415 kcal

Chicken breast (roasted)100 g165kcal Brown rice (cooked)¾ cup · 143 g160kcal Green beans1 cup · 97 g30kcal Olive oil½ tablespoon · 7 g60kcal

Treat

60 kcal

Dark chocolate (70–85%)10 g60kcal

How to use this menu

Treat it as a template, not a rulebook. Swap foods within a meal for others with similar calories: every food page on this site shows exactly how much 100, 200 or 500 calories is. Not sure 1,500 is right for you? Calculate your own target.

Calorie targets below 1,200 (women) or 1,500 (men) a day should only be followed with medical supervision. Totals are calculated from USDA FoodData Central.

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.