Looking to shed a few pounds, boost your energy, or just eat healthier? A 1500-calorie diet is a great way to do it—without starving yourself or sacrificing flavor. Whether you’re on a weight-loss journey or just want a structured meal plan, this 7-day guide will keep you full, satisfied, and on track.
Why 1500 Calories?
Helps with steady, sustainable weight loss
Keeps you full and nourished with the right balance of protein, fats, and carbs
Gives you flexibility to enjoy delicious meals without guilt
This plan is realistic, using everyday foods that are easy to prepare. No fancy ingredients, no complicated recipes—just simple, tasty, and nutritious meals!
Your 7-Day, 1500-Calorie Meal Plan
Each day includes breakfast, lunch, dinner, and a snack, all carefully planned to hit around 1500 calories while keeping you satisfied and energized.
Day 1: Kickstart with Fresh Flavors
Breakfast: Scrambled eggs with spinach & feta + whole wheat toast (350 cal)
Lunch: Grilled chicken salad with mixed greens & balsamic dressing (400 cal)
Snack: Greek yogurt with honey & almonds (200 cal)
Dinner: Salmon with quinoa & roasted Brussels sprouts (550 cal)
Day 2: Balanced & Satisfying
Breakfast: Oatmeal with banana & peanut butter (350 cal)
Lunch: Turkey & avocado wrap with a side of baby carrots (400 cal)
Snack: Cottage cheese with blueberries (200 cal)
Dinner: Baked chicken breast with mashed sweet potatoes & steamed broccoli (550 cal)
Day 3: Light Yet Filling
Breakfast: Smoothie with protein powder, almond milk, berries & spinach (350 cal)
Lunch: Tuna salad with whole grain crackers & sliced cucumbers (400 cal)
Snack: Hummus with sliced bell peppers (200 cal)
Dinner: Stir-fried tofu with brown rice & mixed vegetables (550 cal)
Day 4: Midweek Refresh
Breakfast: Scrambled egg whites with whole wheat toast & avocado (350 cal)
Lunch: Chicken & quinoa power bowl with roasted veggies (400 cal)
Snack: Apple with almond butter (200 cal)
Dinner: Grilled shrimp tacos with cabbage slaw & lime crema (550 cal)
Day 5: Power-Packed Meals
Breakfast: Greek yogurt parfait with granola & strawberries (350 cal)
Lunch: Lentil soup with a side of whole wheat bread (400 cal)
Snack: Dark chocolate & mixed nuts (200 cal)
Dinner: Grilled salmon with asparagus & roasted potatoes (550 cal)
Day 6: Weekend Flexibility
Breakfast: Avocado toast with poached egg & cherry tomatoes (350 cal)
Lunch: Quinoa and black bean salad with lime dressing (400 cal)
Snack: Protein bar (200 cal)
Dinner: Lean beef stir-fry with brown rice & broccoli (550 cal)
Day 7: Finishing Strong
Breakfast: Scrambled eggs with turkey bacon & whole wheat toast (350 cal)
Lunch: Chicken Caesar salad with light dressing (400 cal)
Snack: A handful of mixed nuts (200 cal)
Dinner: Baked cod with roasted zucchini & quinoa (550 cal)
Final Tips for Success
Stay hydrated! Water helps with digestion and keeps you feeling full.
Meal prep when possible. Having meals ready makes sticking to the plan easier.
Listen to your body. If you're hungry, add an extra 100-200 calories of protein or healthy fats.
Enjoy your food! Eating healthy should be delicious, not boring.
This 7-day 1500-calorie plan is designed to keep you full, nourished, and on track with your health goals—without the hassle of complicated recipes or bland meals.
Ready to take control of your diet? Start today and feel the difference!
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