Meal Plans 7-Day 1,500-Calorie Meal Plan & Recipe Prep By Rebecca Jaspan, MPH, RD Updated on June 14, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Print Verywell / Amelia Manley Table of Contents View All Table of Contents Why Nutrition Is Important for a 1,500-Calorie Diet Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. When consuming a 1,500-calorie-per-day diet, it can be very useful to plan ahead to stay on track and meet your calorie needs. Planning ahead can ensure that you eat a nutritious and balanced diet while staying within your calorie goal, especially when your schedule gets busy. Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. Why Nutrition Is Important for a 1,500-Calorie Diet A 1,500-calorie meal plan may be appropriate for you if you want to lose weight. In general, the rate of healthy, sustainable weight loss is about 1 to 2 pounds per week. This meal plan may help you achieve that through a combination of protein, fiber, healthy fats, and complex carbohydrates while still including fun foods as well. You may want to think about each meal consisting of 300 to 400 calories and snacks consisting of 100 to 150 calories. Including the right combination of foods at each meal and snack will keep you fuller for longer. Keep in mind, that you may need more or less at each meal and snack depending on your hunger levels. 7-Day Sample Menu This one-week meal plan was designed for a person who needs about 1,500 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately. Each day includes three meals and two snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish, then that changes the fat and calories in the meal. Download the 7-Day 1,500-Calorie Meal Plan Download the Meal Plan Day 1 Breakfast 1 slice 100% whole wheat toast1 tablespoon peanut butter1 banana, sliced Macronutrients: 280 calories, 9 grams protein, 44 grams carbohydrates, 9 grams fat Lunch 3 ounces sliced plain turkey, 1 slice Swiss cheese, 2 lettuce leaves, and 1 tablespoon mustard wrapped in an 8-inch 100% whole wheat tortilla Macronutrients: 351 calories, 24 grams protein, 29 grams carbohydrates, 16 grams fat Snack 12 unsalted almonds10 cherries Macronutrients: 144 calories, 4 grams protein, 16 grams carbohydrates, 8 grams fat Dinner 3 ounces grilled salmon1 cup cooked brown rice1/2 cup roasted broccoli florets in 1 tablespoon olive oil, salt, and pepper Macronutrients: 540 calories, 25 grams protein, 51 grams carbohydrates, 26 grams fat Snack 1 ounce 70% dark chocolate Macronutrients: 170 calories, 2 grams protein, 13 grams carbohydrates, 12 grams fat Daily Totals: 1485 calories, 65 grams protein, 154 grams carbohydrates, 72 grams fat Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Day 2 Breakfast 1 cup 2% plain Greek yogurt1/4 quarter cup low-sugar granola1/2 cup blueberries Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat Lunch English Muffin Pizza (1 whole wheat English muffin, 2 tablespoons jarred tomato sauce, and 3 tablespoons shredded mozzarella cheese)12 baby carrots Macronutrients: 253 calories, 12 grams protein, 35 grams carbohydrates, 8 grams fat Snack 1 medium apple1 tablespoon peanut butter Macronutrients: 189 calories, 4 grams protein, 29 grams carbohydrates, 8 grams fat Dinner 2 cups cooked spaghetti squash3 ounces chicken breast, baked2 tablespoons peanut sauce (peanut butter, soy sauce, maple syrup, red pepper flakes, lime juice)1/2 red bell pepper, sliced1/2 cup shredded carrots Macronutrients: 402 calories, 26 grams protein, 37 grams carbohydrates, 18 grams fat Snack 2 Medjool dates1/4 cup chocolate chips Macronutrients: 335 calories, 3 grams protein, 63 grams carbohydrates, 13 grams fat Daily Totals: 1516 calories, 69 grams protein, 199 grams carbohydrates, 58 grams fat Day 3 Breakfast 1 slice 100% whole wheat bread1 poached egg1/2 avocado, mashed Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat Lunch Salad with 2 cups chopped romaine lettuce, 1/2 cup cherry tomatoes, 1/2 cup cooked beets, 1 ounce goat cheese, and 1 ounce walnuts2 tablespoons balsamic vinaigrette Macronutrients: 400 calories, 14 grams protein, 21 grams carbohydrates, 31 grams fat Snack 1/4 cup hummus10 baby carrots Macronutrients: 135 calories, 6 grams protein, 17 grams carbohydrates, 6 grams fat Dinner Turkey chili with 3 ounces ground turkey, 1 cup canned tomatoes, 1/2 cup black beans, 1/2 cup corn, cumin, and chili powder Macronutrients: 426 calories, 33 grams protein, 40 grams carbohydrates, 17 grams fat Snack 1 cup plain popcorn1 ounce 70% dark chocolate Macronutrients: 214 calories, 3 grams protein, 17 grams carbohydrates, 15 grams fat Daily Totals: 1488 calories, 67 grams protein, 119 grams carbohydrates, 89 grams fat Day 4 Breakfast 1 cup oatmeal, cooked in water1 tablespoon peanut butter1/2 cup chopped strawberries Macronutrients: 292 calories, 10 grams protein, 39 grams carbohydrates, 12 grams fat Lunch 3 ounces canned tuna mixed with 1 tablespoon mayo2 slices 100% whole wheat bread2 slices of tomato2 lettuce leaves Macronutrients: 381 calories, 29 grams protein, 31 grams carbohydrates, 15 grams fat Snack 1 peach12 unsalted almonds Macronutrients: 161 calories, 5 grams protein, 20 grams carbohydrates, 9 grams fat Dinner 1 cup whole wheat pasta1/2 cup tomato sauce1 medium zucchini, chopped and sauteed in 1 tablespoon olive oil Macronutrients: 417 calories, 13 grams protein, 60 grams carbohydrates, 17 grams fat Snack 1 cup regular whole milk ice cream Macronutrients: 273 calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat Daily Totals: 1524 calories, 62 grams protein, 181 grams carbohydrates, 68 grams fat Day 5 Breakfast 1 whole wheat English muffin2 tablespoons peanut butter1/2 cup raspberries Macronutrients: 340 calories, 13 grams protein, 38 grams carbohydrates, 17 grams fat Lunch 2 slices whole wheat bread2 slices cheddar cheese1 cup tomato soup Macronutrients: 472 calories, 23 grams protein, 47 grams carbohydrates, 21 grams fat Snack 1 medium apple Macronutrients: 95 calories, 0 grams protein, 25 grams carbohydrates, 0 grams fat Dinner 3 ounces baked chicken breast1/2 cup broccoli florets sauteed in 1 tablespoon olive oil1 cup brown rice2 tablespoons teriyaki sauce Macronutrients: 465 calories, 29 grams protein, 57 grams carbohydrates, 13 grams fat Snack 1 cup strawberries3 tablespoons whipped cream1 tablespoon chocolate chips Macronutrients: 122 calories, 2 gram protein, 20 grams carbohydrates, 6 grams fat Daily Totals: 1494 calories, 66 grams protein, 187 grams carbohydrates, 58 grams fat Day 6 Breakfast 1 cup 2% plain Greek yogurt1/4 cup low-sugar granola1/2 cup blueberries Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat Lunch 1 whole wheat tortilla, 8-inch with 1/4 cup hummus, 1/4 cup feta cheese, 1/4 cup olives, 1/4 cup cherry tomatoes, 1/2 cucumber chopped Macronutrients: 15 grams protein, 36 grams carbohydrates, 22 grams fat Snack 12 tortilla chips1/4 cup guacamole Macronutrients: 260 calories, 4 grams protein, 30 grams carbohydrates, 16 grams fat Dinner 1 small whole wheat dinner roll1 tomato slice3-ounce turkey burger1 tablespoon ketchupSide garden salad with 1 cup lettuce, 1/4 cup tomatoes, 1/4 cup shredded carrots, 1 tablespoon balsamic vinaigrette Macronutrients: 452 calories, 30 grams protein, 34 grams carbohydrates, 21 grams fat Snack 1 cup cubed watermelon Macronutrients: 46 calories, 1 gram protein, 11 grams carbohydrates, 0 grams fat Daily Totals: 1484 calories, 75 grams protein, 146 grams carbohydrates, 70 grams fat Day 7 Breakfast 1 slice 100% whole wheat bread1/2 avocado, mashed1 poached egg Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat Lunch Black bean and corn quesadilla (1/2 cup black beans, 1/3 cup corn kernels, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla with 1/4 cup salsa) Macronutrients: 423 calories, 21 grams protein, 55 grams carbohydrates, 15 grams fat Snack 1 cup 2% plain Greek yogurt1/2 cup raspberries Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat Dinner 3 ounces grilled salmon1 medium baked sweet potato1/2 cup roasted broccoli in 1 tablespoon olive oil Macronutrients: 424 calories, 23 grams protein, 29 grams carbohydrates, 24 grams fat Snack 1 cup plain popcorn1 ounce 70% dark chocolate Macronutrients: 214 calories, 3 grams protein, 17 grams carbohydrates, 15 grams fat Daily Totals: 1552 calories, 80 grams protein, 139 grams carbohydrates, 79 grams fat How to Meal Plan for a 1,500 Calorie Diet Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track. Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to give you energy and keep you full until lunch. Don't forget about timing. You want to think about eating about every 3 to 4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving. Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including protein, a carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied. A 1,500-calorie eating plan may be temporary. For slow, sustainable weight loss, your diet plan must be realistic and long-lasting. While 1,500 calories may be enough for you, it also may not be in the long term. Assess how you feel and consider adjusting your meal plan if needed. Speak with a registered dietitian if you feel you need an individualized plan. Fresh n’ Lean Review Meal Delivery Services A Word From Verywell Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Speak with a registered dietitian if you are not sure this plan is right for you, and to get specific recommendations for your individual nutrition needs and health goals. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Centers for Disease Control and Prevention. Losing weight. USDA. 2020-2025 Dietary Guidelines for Americans. Academy of Nutrition and Dietetics. How much water do you need. Additional Reading Office of Disease Prevention and Health Promotion. (2015) 2015-2020 Dietary Guidelines for Americans (Eighth Edition). Washington, D.C.: U.S. Department of Health and Human Services. By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. 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