1500 Calorie Meal Plan | 7 Days Diet Plan

healthy woman eating healthy

This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.

1500 calorie meal plan is not as challenging to follow as a 1200 calorie plan for instance. This diet plan can be used if you want to lose weight or simply maintain a nutritious healthy diet.

We have created a super balanced diet plan with 5 meals each day which won’t leave you hungry. In addition, we have included proteins such as chicken and salmon, complex carbs that will improve your satiety such as vegetables and fruits, and healthy fats such as avocado.

There is only one challenge following this 7-day 1500 calorie meal plan, it encourages you to change some bad habits such as eating processed foods and sugary snacks!  As a result, you will not only lose weight but also improve your overall health.

Not good at cooking?

Don’t worry, we brought everything for you! From ingredients list to step by step instructions. And our recipes are all super easy and delicious!

Note: If you have struggled sticking with a diet plan (like me!), check out our article about diet mistakes you are probably making everyday, and get yourself ready for this 🙂

1500 Meal Plan Grocery List:

Grocery List


  • Chicken breasts
  • Salmon
  • Turkey
  • Shrimps
  • Beef meat

Vegetables and fruits:

  • Avocado
  • Blueberries
  • Strawberries
  • Bananas
  • Spinach
  • Kale
  • Tomatoes
  • Onions
  • Cucumbers
  • Carrots
  • Apples
  • Potatoes
  • Green beans
  • Celery
  • Oranges

Spices: you can add any of your favourite spices such as :

  • Cumin
  • Curry
  • Chilli powder
  • Black pepper
  • Garlic powder

Other ingredients:

  • Some nuts such as cashew, almonds, and pistachios
  • Peanut butter
  • Some dairy products such as Greek yogurt, coconut yogurt, coconut milk, skimmed milk, feta cheese, cheddar cheese, and some eggs.
  • Chia seeds and sunflower seeds

1500 Calorie Meal Plan:

Day 1

Peanut Avocado Toast

Breakfast: 186.7 kcal
Avocado toast
One slice of wheat bread toast (24g) + 1 tbsp peanut butter + one slice avocado (10g)

Snack: 117 kcal
One container of nonfat Greek yogurt (150g) + 50g blueberries

Lunch: 582 kcal
Creamy Garlic Butter Tuscan Salmon. Click here for the recipe.

Snack: 321.5 kcal
One cucumber (301g) + 50g cashew nuts

Dinner: 288.58 kcal
The ultimate banana smoothie. Check the recipe in this article.

Total calories: 1496 kcal

Day 2

Smoothie Banana Blueberry

Breakfast: 451.5 kcal

Galaxy smoothie


Smoothies are a great option for breakfast as it makes you feel full due to its fiber content which is important for having a flat belly.

Snack: 113.5 kcal
Half cup of carrot sticks + 50g home-prepared hummus

Lunch: 486 kcal per serving
Flat iron steak and spinach salad. Check this link for the recipe tips.

Snack: 91.8 kcal
3 cups of unsalted air-popped popcorn.
Check our article about popcorn diet if popcorn is one of your favorites.

Dinner: 373.2 kcal
2 small slices of rye bread (25g each), one of them topped with small boiled egg, and the second is topped with 30g feta cheese + large apple

Total calories: 1516 kcal

Day 3

Healthy Woman eating salad

Breakfast: 664.8 kcal
Half cup of oats + one container of nonfat Greek yogurt (150g) + 50g walnuts + 1 tbsp honey + 100g strawberries

Snack: 60.4 kcal
8 baby carrots + 2 tablespoons of tzatziki sauce
Check this article for more snack options.

Lunch: 276 kcal
One small roasted potato (130g) with 3 pieces of smoked salmon (60g) and one cup of green beans (125g)

Snack: 115 kcal
Cream cheese (20g) with 8 medium celery sticks

Dinner: 382 kcal
Turkey piccata. Click here for checking the recipe.

Total calories: 1498.2 kcal

Day 4

1500 calorie meal plan with normal food

Breakfast: 542 kcal

Pancake cereal


Snack: 138.5 kcal
One cup of kale chips + one container of nonfat Greek yogurt (150g)

Lunch: 307 kcal
Berry-kiwi smoothie. Click here to find the recipe.
Here we used the smoothie as a meal replacement if you loved the idea, check out this article about smoothie diet.

Snack: 148 kcal
100g cooked buckwheat + cup of unsweetened orange juice (248g)

Dinner: 397 kcal
Spinach, sweet potato, and lentil dhal. Click here for the recipe details.

Total calories: 1532.5 kcal

Day 5

weight loss scale

Breakfast: 252.63 kcal

No bread turkey club


  • 9 romaine leaves
  • 4 slices of turkey breast ( 16g each)
  • 3 slices of cooked beef bacon (6.5g each)
  • 3 medium slices of tomato (20g each)
  • 4 slices of avocado (10g each)

Instructions: check out this link.

Snack: 309 kcal
A cup of pomegranate juice + 3 tbsp of almonds (30g)
Check out Juice fasting article to know more about different juice ideas for losing some weight.

Lunch: 273 kcal per serving

Marinated grilled shrimp: click here for the recipe.

I am one of shrimp lovers, besides being very tasty and delicious, researchers discovered that eating shrimps could lower cholesterol levels and decrease obesity rate due to containing a compound called chitosan according to this study.

Snack: 280 kcal
50g of pistachios

Dinner: 396 kcal per serving

Potato soup. Check out the recipe from here.

Potatoes are a great option for losing weight. Don’t be surprised!!
Check our article about potato diet to know more about the benefits of potatoes in losing weight

Total calories: 1510 kcal

Day 6

Omelette Feta Cheese

Breakfast: 303 kcal

One slice of wheat toast (24g) topped with 1 tbsp peanut butter, 1 tbsp strawberry chia jam, one small banana cut into slices, and 1 tsp hemp seeds.

Snack: 77.5 kcal
One small apple + cup of unsweetened green tea
Green tea has great benefits in raising your metabolism according to this study, besides it has zero calories so you can enjoy drinking it without feeling guilty.


1500 calorie diet plan

Chicken fajita salad: 588 kcal per serving

Ingredients: ( serving 2 )

Watch the recipe from here.

Snack: 218 kcal per serving

Soft oatmeal cookies

Yes, it is time to treat yourself with some delicious healthy cookies as long as it is homemade
This recipe contains oats which will make you full so eat it in moderation and within the calorie limit. Enjoy!!
Click here for the recipe and instructions

Dinner: 339 kcal

Fried omelette with cheddar cheese

This recipe is one of my favourites. It is very delicious thanks to the coconut milk and it is super healthy.


  1. Crack the eggs into a bowl then add some salt, pepper, and the coconut milk
  2. Beat them well
  3. In a pan over the heater, melt the ghee then add the egg mixture
  4. When it is about to be cooked, add the cheese on a half of the omelette
  5. Cover the cheese with the other half of the omelette and leave it a little over the heat until taking a brown color
  6. Spread some parsley over the omelette and serve

Total calories: 1525.5 kcal

Day 7

watermelon salad

Breakfast: 444 kcal

Watermelon salad


Toss all the above ingredients and enjoy.

Snack: 81 kcal

Hot cocoa milk drink

This amazing tasty drink has a huge amount of antioxidants more than those in red wine and tea according to this study.

Boil the milk then add the cocoa and honey

Lunch: 563 kcal per serving

Coconut curry chicken

1500 calorie diet plan for 7 daysAdding curry to your food is a great decision, fighting cancer is one of its greatest health benefits according to this study.
Click here to watch the recipe.

Snack: 159 kcal
Fruit salad consisting of:

  • One cup sliced strawberries (166g)
  • ½ cup sliced banana
  • 50 blueberries (68g);

Dinner: 254 kcal per serving
Creamy mushroom soup
Click here for the recipe.
Total calories: 1501 kcal

1500 Calorie Diet Plan Warnings

DizznessHere are some common symptoms you may experience when trying to lose weight:

  • Dizziness
  • Fatigue
  • Headache

Equally important, these symptoms may differ between people, some could feel it in a mild degree, others could feel worse. In addition, this difference is according to the health status and the number of calories you are going to cut.

Therefore my advice is:
1. If you are a big eater and by following a 1500 calorie meal plan, you are going to make a huge cut in your calorie intake…… Don’t follow it. Try to cut your calorie intake gradually, step by step.

2. If you are suffering from any chronic illness, you should ask your doctor first.

Finally, you can do some workouts to raise your metabolism such as tabata crossfit or any workouts you would love to perform.

Recommended reading:


This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.

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