7-day, 1500 Calorie, High Protein, High Fiber Meal Plan

This 7-day, high protein, high fiber meal plan is designed by me, Maria Lucey, Registered Dietitian, to give you structure, clarity, and confidence in the kitchen. Unlike many generic plans online, this one is detailed and precise, with exact portion sizes and servings so there’s less room for error.

Whether your goal is weight management, better energy, or just taking the stress out of healthy eating, this plan will help you get there.

What’s Inside

✔️ A full 7-day meal plan with breakfast, lunch, dinner, and snacks (around 1500 calories per day)

✔️ High protein, high fiber recipes to keep you satisfied and energized

✔️ Exact portion sizes for every ingredient — no more guessing

✔️ Ingredient notes that teach you how to choose smart options (like how to pick a healthy granola, bread, or protein powder)

✔️ Leftover planning built in, so you’re not cooking from scratch every day

✔️ A complete grocery list, organized for easy shopping

✔️ Nutrition information for each recipe and daily totals

✔️ Notes and tips from me to help you swap, adjust, and personalize as needed

This is an omnivorous plan that includes meat, fish, dairy, and plant-based foods

Why This Plan is Different

Most meal plans on the internet are vague, unrealistic, or overly restrictive. This one is:

• Created by a Registered Dietitian with years of experience in nutrition and recipe development
• Designed to be practical and flexible — you can swap meals between days or repeat your favorites
• Balanced with foods you’ll actually enjoy eating

Who Is This Plan For?

This meal plan was originally designed for my clients who are using weight loss medications, where a 1500-calorie framework is often recommended.

That said, it can also be useful for anyone looking for a structured, high protein, high fiber plan to take the guesswork out of healthy eating.

Please remember: this is a general, non-individualized plan. Everyone’s needs are different, and 1500 calories may not be suitable for you personally. If you’re unsure, or if you have specific health concerns, always check in with your doctor or work with a registered dietitian for personalized guidance.