1500 Calorie Meal Plan & Printable: 40/40/20 Macro Day

1500 calorie day (Full Day of Eating) with macros at 40% protein, 40% carbs, and 20% fat. Meal ideas, meal prep and printable!

I’m eight weeks out from my next fitness competition and have decided to tighten up my diet. For the next two months I’m staying strict with calories and macros to make progress while keeping things simple and consistent.

Since my bikini competition last summer I’ve maintained my weight within about 3–5 pounds while eating fairly flexibly. I usually track calories and macros but have allowed more untracked foods recently. I enjoyed it, but now I’m dialing things in again.

bikini transformation weight loss success pictures amy roskelley

I’ve also eaten some highly palatable foods that make sticking to a plan harder. No regrets — but for the next eight weeks I’ll focus on measured portions and predictable meals so the plan is easier to follow.

My daily targets for this plan are 1500 calories with 150 grams protein, 150 grams carbs, and 40 grams fat — a 40/40/20 split. I’ll measure and track everything, eat similar foods each day for consistency, and only change meals weekly.

The food prep

Prepping proteins and staples saves time and helps me stay on track. For this week I prepared only a few basics used across multiple meals:

Ground turkey: cooked on the stovetop
Chicken: baked chicken breasts seasoned with a salt-free seasoning
Sweet potatoes: roasted at 350°F for about 90 minutes
Rice: cooked in the microwave using 1½ cups rice and 2¼ cups water; cover and cook on high 5 minutes, then 50% power for 15 minutes, let sit 5 minutes

Full Day of Eating at 1500 calories

With those prepped foods the daily totals for the meals below came to about 1463 calories, 151 g protein, 151 g carbs, and 33 g fat. I ate the same plan all week which made sticking to it easy and reduced decision fatigue.

I used a couple of different protein powders because I had several containers to finish. Use whatever protein you prefer; the powders are simply a convenient way to hit protein targets.

Breakfast

314 calories, 25 g protein, 27 g carbs, 11 g fat

1 cup egg whites
1 thin slice cheddar cheese (about 45 calories)
50 g avocado
1 medium banana

Week 1 breakfast eggs and banana with calories and macros (Custom)

Snack

210 calories, 23 g protein, 25 g carbs, 2 g fat

1/3 cup oats
1 scoop protein powder
1 tablespoon sugar-free syrup
1/2 teaspoon cinnamon

This protein oatmeal pairs well with breakfast and keeps you satisfied until lunch.

Week 1 snack oats and protein powder with calories and macros (Custom)

Lunch

250 calories, 28 g protein, 26 g carbs, 3 g fat

3 oz cooked chicken breast
1 large cucumber
100 g sweet potato
1/2 teaspoon cinnamon
Mrs. Dash or other salt-free seasoning

Week 1 lunch chicken sweet potato and cucumber square with calories and macros (Custom)

Snack

157 calories, 18 g protein, 27 g carbs, 3 g fat

85 g grapefruit (about half a large grapefruit)
1 teaspoon zero-calorie sweetener
1 protein bar (choose a low-sugar option)

week 1 snack built bar and grapefruit with monk sugar with calories and macros (Custom)

Dinner

354 calories, 28 g protein, 42 g carbs, 10 g fat

3 oz cooked 93% lean ground turkey
1 cup roasted broccoli
1/3 cup cooked white rice

Dessert

150 calories, 26 g protein, 2 g carbs, 3 g fat

1 scoop protein powder
6 oz unsweetened almond milk
Ice

That completes the day. These meals are straightforward to prep, easy to scale, and designed to hit a daily 40/40/20 macro split while staying close to 1500 calories.

PRINT THIS PDF PLAN HERE!

If you enjoy meal prep, explore other weeks for more ideas and variety.

meal prep and printable for 1500 calorie day

1500 calorie day with macros at 40/40/20

Full Day of Eating 1500 calories with macros at 40% protein, 40% carbs, and 20% fat. Meal ideas, meal prep and printable!

Course: Breakfast, Dessert, Lunch, Main Course, Snack

Cuisine: American

Diet: Low Calorie, Low Fat, Low Salt

Keyword: 1500 calorie diet

Prep Time: 1 hour

Servings: 1 person

Calories: 1463cal

Author: Amy Roskelley