Printable 1,500 Calorie Meal Plan (With 14 Versions in PDF)

1,500 Calorie Meal Plan

1,500 calorie meal plan is suitable for those who want to cut off that extra weight while creating a calorie deficit.

When we say “Calorie deficit”, it can let you achieve those weight loss goals swiftly and efficiently.

This is where most people kick start with a 1,500 calorie meal plan to lose weight while putting a tab on their daily calorie intake.

This article will explain every detail of an ideal 1,500 calorie meal plan that will help you achieve your health and weight loss goals.

What is a 1,500 calorie meal plan?

You must monitor your calorie intake while ensuring proper nutritional intake to keep your body healthy.

Although a meal plan is ideal for most people who want to lose some good weight quickly, discipline is still the key.

You must calculate your lifestyle based on age, weight, height, or medical history.

Key aspects to consider before getting started with 1,500 calorie meal plan

Plan your goals

Before you give a head start to the 1,500 calorie meal plan, you must plan your weight loss goals.

While it’s a fact that consuming 1,500 calories a day can help you cut off that extra flab in a short period, you must not expect an overnight miracle.

Hence, plan your goals by age, weight and other factors and abide by them to get the best results.

Stay disciplined

It’s always been said that ” no gain without a bit of pain ” applies to the 1,500-calorie meal plan.

You must sacrifice all your fancy cravings and abide by all the strict and healthy routines daily.

Foods that you must eat during a 1,500 calorie meal plan

While you want to cut that extra flab, you must consume only healthy and unprocessed food in the whole diet plan.

Well, you don’t need to consider it, as here we bring you a detailed list of foods that can be included in the 1,500 calorie meal plan.

Vegetables

You can consume certain starchy and non-starchy vegetables during this meal plan.

Nonstarchy veggie options include kale, spinach, peppers, cauliflower, mushrooms, and tomatoes.

Conversely, the starchy vegetable list consists of Potatoes, sweet potatoes and butternut squash.

Fruits

Citrus fruits, melon, grapes, apples, and bananas are fruits that can be consumed during this meal plan.

Poultry, meat and other protein sources

1500 calorie meal plan

Poultry Meat

You must focus a lot on protein sources to build that lean muscle during the 1,500 calorie meal plan. This can be brought from salmon, fish, chicken, meat, eggs, turkey, and beef.

Healthy fats

There have to be a few healthy fats in the 1,500 calorie meal plan and the same must include Olive oil, avocados, coconut oil and so on.

While we just looked at the foods that must be part of the 1,500 calorie meal plan, let’s look at a few sample meal plans for the same diet.

1,500 Calorie Sample Meal Plan 1

Breakfast – (Toast made out of avocado and eggs)

  • Eggs ( 2 nos)
  • Whole wheat bread ( 1 slice)
  • Avocado ( ½ slice)

Lunch – (Grilled or roasted chicken with salad)

  • Spinach(2 cups)
  • Grilled or roasted chicken (4 oz)
  • Boiled chickpeas( ½ cup)
  • Sliced carrots (1/2 cup)
  • Goat cheese( 1 oz)

Dinner – ( Cod mixed with broccoli and quinoa)

  • Baked Cod( 5 oz)
  • Olive oil ( 1 tbsp)
  • Quinoa( ¾ cup)
  • Roasted broccoli ( 2 cups)

Total calories for the day – 1,508

This diet’s proteins come from eggs, chicken, chickpeas, cheese, and cod. Conversely, carbs are sourced from whole wheat bread, chickpeas, and quinoa.

Fibers will come from all the fresh fruits and vegetables in this 1,500 calorie meal plan.

1,500 Calorie Sample Meal Plan 2

Breakfast (Fruit and nut yogurt)

  • Low-fat yogurt ( 1 cup)
  • Raspberries ( 1 cup)
  • Crushed almonds (2tbsp)
  • Chia seeds( 2 tbsp)
  • Crushed coconut ( 1 tbsp)

Lunch (Fresh mozzarella wrap)

  • Mozzarella cheese ( 2 oz)
  • Red peppers ( 1 cup)
  • Tomatoes ( 2 slices)
  • Pesto ( 1 tbsp)
  • Whole grain wrap ( 1 piece)

Dinner (Baked salmon with veggies)

  • Sweet potato ( 1 cup)
  • Butter ( 1 tbsp)
  • Salmon ( 4 oz)
  • Roasted sprouts ( 1 cup)

Total calories for the day – 1,517

Almonds, yogurt, chia seeds, cheese, salmon, and sprouts will fulfill your protein requirements during this 1,500 calorie meal plan.

The sources of carbs will be pesto, whole grain wraps, and sweet potato. Meanwhile, all the fresh fruits and vegetables in the diet plan will fulfill the fiber requirements.

1,500 Calorie Sample Meal Plan 3

Breakfast (Oatmeal with fruits)

  • Cooked oatmeal ( 1 cup)
  • Sliced apple( 1 cup)
  • Cinnamon ( ½ tbsp)
  • Peanut butter ( 2 tbsp)

Lunch (Hummus wrap with veggies)

  • Whole wheat wrap ( 1 small piece)
  • Hummus(2 tbsp)
  • Avocado( ½ cup)
  • Tomato slices (2 nos)
  • Fresh arugula (1 cup)
  • Muenster cheese ( 1 oz)

Dinner (Roasted turkey with beans and tomatoes)

  • Ground turkey( 3 oz)
  • Black beans ( ½ cup)
  • Kidney beans (1/2 cup)
  • Crushed tomatoes ( 1 cup)

Total calories for the day – 1,521

Peanut butter, hummus, beans, turkey, and almonds are protein sources in this 1,500 calorie meal plan.

Conversely, carbs will be sourced from oatmeal, kidney beans, hummus and cheese.f

Fibers will come from all the fresh fruits and vegetables in this 1,500 calorie meal plan.

Printable 1,500 Calorie Meal Plans (PDF)

General


FoodsFatsCarbsProteinCalories
Meal 128 grams Bagel,1/4 or 1oz7.51.536
87 g Tuna canned in water 3oz921165
28.5g Shrimp, 1oz7375
112.5g Tomato Sauce, Fresh, 1/2 cup5228
15g Canola oil, 3 tsp15135
Total:   31g 12.5g 27.5g 439 calories
Snack  62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop)50g200
75g Blackberries, Fresh 3/4 cups1560
115 grams Banana, 4oz1560
2/3 cup Plain Yogurt, 180g5128125
Total:   5g 42g 58g 445 calories
Meal 212.5g Wheat Bran, Dry 1/4 cup7.51.536 calories
35g Chicken breast, 4oz1228160
75g Zucchini, cooked 1/2 cup5228
170g Orange, fresh 7oz1560
10g Olive oil, 2tsp545
Total:   5g 39.5g 31.5g 293 calories
Meal 3113g Lean sirloin meat 4oz1228220
64g Pea pods, cooked 1/2 cup5228
10g Canola oil, 2 tsp1090
Total:   21g 5g 30g 338 calories
Daily Total   62g 99g 147g 1515 calories

Keto


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of baconButter omelet with 2 eggs, 2 matchbox-sizes of goat cheese, basil or parsley, 1 tomatoBacon egg (made with 1 egg and 11 grams of bacon), 35 grams of skimmings, 23 grams of butter and a quarter appleOmelet with onions, peppers and vegetables, 2 slices of avocado, 5 green olives1 tablespoon unsweetened hazelnut butter, 1 boiled egg, 1 tomato, 1 cucumber and 1 cup of chamomile tea2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of baconOmelet with onions, peppers and vegetables, 2 slices of avocado, 5 green olives
Snack1 bowl of yogurt, 50 grams of raw pumpkin seeds, 5 raw almonds1 glass of goat milk, 4 walnuts15 grams of nuts or peanut butter (Unsweetened)1 glass of coconut milk and 1 tablespoon of coconut oil1 glass of almond milk, 25 grams of pumpkin seeds1 bowl of yogurt, 50 grams of raw pumpkin seeds, 5 raw almonds1 glass of coconut milk and 1 tablespoon of coconut oil
LunchChicken salad with lots of olive oil and 1 scoop of vegetable soupSalad with olive oil, 5 meatballs, 1 glass of buttermilk1 can of tuna salad (you can put 25 grams of mayonnaise and 10 grams of celery)2 chicken legs (baked in the oven), a portion of boiled spinach5 pieces of meatballs and 1 bowl of boiled cauliflowerChicken salad with lots of olive oil and 1 scoop of vegetable soup2 chicken legs (baked in the oven), a portion of boiled spinach
Snack2 slices of feta cheese or 1 glass of buttermilk4 strawberriesA bowl of yogurt, 7 strawberries1 cucumber and 1 glass of buttermilk2 prunes2 slices of feta cheese or 1 glass of buttermilk1 cucumber and 1 glass of buttermilk
DinnerSalmon with butter (oven-cooked), salad with olive oil1 bowl of tomato soup and 1 chicken leg3 Cheese or noncheese meatballs1 bowl of vegetable soup, 5 pieces of meatballsSalad with olive oil and 100 grams of veal cutletsSalmon with butter (oven-cooked), salad with olive oil1 bowl of vegetable soup, 5 pieces of meatballs
SnackA handful of pumpkin seeds25 grams of natural skimmings, 1 boiled eggA handful of pumpkin seeds and 4 walnuts1 fish oil supplementA handful of pumpkin seeds and 4 walnuts
Total calories for the day15011418148515201202.915011520

Paleo


DayBreakfastMorning SnackLunchLate SnackDinner
1 (423 calories)Half an apple and 5 oz of green tea (30 calories)Cooling tea-zero caloriesShrimp-3oz with salsa and 5 melba toast rounds (168 calories)Half a grapefruit (45 calories)Chicken breast-3.5 oz with fat free Italian dressing and salad greens (180 calories)
2 (443 calories)5 oz green tea with half a grapefruit (45 calories)8 oz cooling tea with 4 Grissini Breadsticks3.5 oz Grilled Chicken with spinach salad, tomatoes and purple onion topping (163 calories)Half an apple (32 calories)Ground beef 3.5 oz with shredded cabbage (160 calories)
3 (445 calories)3 oz green tea with 1 cup of strawberries (25 calories)Cucumber slices(16 calories)Greek Chicken Kebabs with Bell Pepper (180 calories)Cooling Tea (0 calories)Grilled Rosemary Steak and Spinach (224 calories)
4 (447 calories)unsweetened coffee or iced tea, orange (62 calories)Handful of strawberries  (45 calories)Oz shrimp  and 1 small cucumber with lemon and salt: (118 calories)Grissini stick (14 calories)Creamy Asparagus Soup, Madras Chicken Curry with shredded Cabbage (208 calories)
5 (485 calories)8 oz coffee with 1 grapefruit (45 calories)4 celery sticks with half an apple (65 calories)1 cucumber with 3.5 oz shrimp (115 calories)Strawberry Spinach Smoothie (80 calories)3.5 oz Beef Goulash with Aspiration Broccolini, smoked paprika and 1 tbs cider vinegar (180 calories)

Vegan


MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 servings of watermelon smoothie and 2 cups of strawberries1 serving of peanut butter, banana and flax seed smoothie 2 servings of sweet chocolate oatmeal with 1 orange1 serving of strawberry tofu smoothie with 1 serving of cinnamon apple bites2 servings of orange, grape and banana smoothie with 2 cups of blueberries 1 serving of sweet chocolate oatmeal with pecans ( 1 oz)1 serving of peanut butter and banana oatmeal  
Snack1 serving of peanut butter, banana and flax seed smoothie 1 serving of whole-wheat toast with fried beans and avocado with 1 cup of strawberries  2 servings of watermelon smoothie with 2 cups of strawberries2 servings of cantaloupe with 2 apples1 serving of sweet chocolate oatmeal with pecans ( 1 oz)2 cups of oatmeal with raisins1 serving of banana nut oatmeal   
Lunch1 serving of banana and almond butter toast 2 servings of banana egg pancakes with 1 serving of whole-wheat toast2 serving of oat bran and cinnamon with 1 cup of strawberries  1 serving of oat bran and cinnamon with pecans ( 1 oz)2 servings of Scottish porridge 1 serving of dairy-free oatmeal with cinnamon apple bites1 serving of tofu scrambled eggs
Snack1 serving of maple brown sugar oatmeal with cinnamon apple bites1 serving of oatmeal with 2 cups of strawberries1 serving of strawberry tofu smoothie with 1 serving of whole-wheat toast2 cups of oatmeal and raisins1 serving of vegan pancakes with 1 cup of strawberries1 serving of chia seeds papaya shake with 1 apple  2 servings of ginger, apple & mint green smoothie with 1 cup of blueberries 
Dinner2 servings of cantaloupe with Granola ( 2 oz)2 servings of orange banana & grape smoothie with 2 apples   2 slices of cantaloupe with granola(2oz)1 serving of strawberry, spinach & ginger thick green smoothie with 2 cups of blueberries1 serving of oat bran and cinnamon with pecans ( 1 oz)1 serving of oat bran and cinnamon with 1 orange1 serving of dairy-free oatmeal with 1 apple
Total calories for the day14981497    15011493150614971505

Vegetarian

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of mango smoothie with Granola( 1 oz)1 serving of strawberry tofu smoothie with 1 apple1 serving of tofu eggs with 2 servings of whole-wheat toast2 servings of cantaloupe with pecans ( 2 oz)1 bowl of strawberry oatmeal with 1 apple1 serving of spinach, kale and pear smoothie with 1 apple1 serving of cantaloupe with pecans( 1 oz)   
SnacksPecans ( 1 oz)2 servings of cottage cheese and salsa   1 serving of peppered cottage cheese1 serving of oat bran and cinnamon with 2 apples2 cups of oat bran with cinnamon and 1 orange1 serving of fast oatmeal with 1 serving of cinnamon apple bites  1 serving of Caprese salad  
Lunch2 servings of Scottish porridge1 serving of pear oatmeal with 1 serving of cinnamon apple bites1 serving of watermelon juice with 1 serving of cinnamon apple bites 1 serving of pineapple kale smoothie1 serving of pineapple kale smoothie with 2 cups of blueberries1 serving of cucumber avocado salad with 1 serving of cheese slices1 serving of pear banana smoothie with 1 apple
Snacks1 serving of scrambled tofu1 serving of lettuce cucumber walnut salad1 serving of peanut butter and banana oatmeal2 servings of cucumber avocado salad1 serving of sweet chocolate oatmeal with pecans(1 oz)2 servings of oat bran and cinnamon with 1 orange  2 servings of cucumber avocado salad 
Dinner1 serving of maple brown sugar oatmeal with 2 cups of strawberries1 serving of vegan French toast with 2 oranges2 serving of maple brown sugar oatmeal with 2 cups of strawberries2 serving of strawberry lemon and ginger shot with pecans( 1 oz)1 serving of peanut butter, banana and flax green smoothie1 serving of carrot and cabbage juice with 2 whole-wheat toast1 serving of sweet and salty polenta with 2 cups of strawberries 
Total calories for the day14931508      14971493149615061494

Dash

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For Women

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of turkey omelette 1 serving of peanut butter and banana oatmeal    2 servings of scrambled eggs with vegetables and 1 serving of buttered toast with cinnamon1 serving of spinach, pepper and tomato scramble on toast1 serving of peanut butter and banana toast 1 serving of chocolate banana oatmeal 2 serving of egg white and mushroom omelette
Snack2 servings of spinach, swiss and egg white omelette with 1 whole-wheat toast1 serving of peanut butter spinach smoothie1 serving of spinach, swiss and egg white omelette with 1 whole-wheat toast 1 serving of sausage, cheese and egg scramble  1 serving of protein pancakes with 2 hard-boiled eggs2 servings of watermelon smoothie with 2 cups of strawberries1 serving of ginger, apple and mint green smoothie with pecans( 1 oz)
Lunch1 serving of gouda cheese on rye sandwich with 2 cups of strawberries1 serving of protein pancakes with buttered toast with cinnamon 1 serving of gluten-free banana egg pancake with 1 orange1 serving of strawberry banana yogurt with honey1 serving of Greek yogurt with berries, nuts and honey and 1 apple 1 serving of bacon and eggs with cherry tomatoes 1 serving of seedy avocado toast 
Snack1 serving of protein pancakes with potato fritters1 serving of pesto scrambled egg whites with 2 servings of grilled peaches and honey  1 serving of strawberry yogurt smoothie 1 serving of banana nut oatmeal1 serving of scrambled eggs with mushrooms1 serving of egg white spinach omelette with 2 strips of bacon 1 serving of quick home fries 
Dinner1 serving of banana nut oatmeal   1 serving of spinach and mushroom scramble with 2 strips of bacon  1 serving of banana nut oatmeal1 serving of spinach scramble eggs with 1 cup of blueberries 1 serving of chia cottage cheese with blueberries and 1 cup of strawberries1 serving of protein pancakes with 1 serving of cheese toast  1 serving of chicken and dill protein scramble with 1 serving of whole-wheat toast  
Total calories for the day-14961489 15091491150215091504

Ornish

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastCheese on fresh fruit, a slice of toast, tea or coffee (decaffeinated), fruit juiceCereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or teaRaisins and cinnamon cereal, nonfat yogurt, a slice of toast, diet jam, orange juice, decaffeinated tea or coffeeCereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or teaTofu (you can cook like an egg in a pan without oil), a slice of toast, orange juice, decaffeinated tea or coffeeApple Cinnamon Pancakes, fresh fruit, nonfat yogurt, jam, tea or coffee (decaffeinated)1 slice of whole grain or whole grain bread, omelette made with 1 egg white and 30g fat-free feta cheese, plenty of lean greens and other vegetables, 2 cups of green tea
Snack1 portion of fresh fruit
LunchCouscous salad garnished with greens and cucumber, roasted eggplant, fresh fruitBaked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruitPotato soup with greens and garlic, salad, boiled white beans (may be dried tomatoes on it)Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruitMushrooms (adorn with fried peppers), Italian bean salad and melonCooked lentils with spinach, salad, fresh fruit1 fillet of salmon (180 g), plenty of green salad with boiled buckwheat (lean), 1 slice of whole grain or whole wheat bread
Snack100 ml skim milk, 1 portion of fresh fruit
DinnerCooked brown rice, vegetable chili, zucchini salad, greens, fresh fruitPasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wineCooked banana wrap, green saladPasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wineFried tomato sandwich, soup cooked with corn and beans, salad, fresh fruitSoup, rice with peas, salad, stewed fruit1 plate of purslane cooked with canola oil, boiled lentils with plenty of green salad (lean), 2 tablespoons of fat-free yogurt
Snack10-15 hazelnuts or almonds
Total calories for the day1356144816251448106315531400

Pescatarian

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time)
1 slice of low-fat feta cheese
2 slices of whole wheat bread
6 cherry tomatoes
1 medium cucumber
3 tablespoons of Greek yogurt
2 tablespoons of oatmeal
5 strawberries
5 raw almonds
1 tablespoon of chia
Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil)
5 green olives
1 slice of whole wheat bread
1 bowl of green mixture such as mint and parsley
2 tablespoons of cottage cheese
5 walnuts
5 cherry tomatoes
1 cucumber
1 slice of wholemeal bread
2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time)
1 slice of low-fat feta cheese
2 slices of whole wheat bread
6 cherry tomatoes
1 medium cucumber
1 cup of semi-skimmed milk
5 raw hazelnuts
2 tablespoons of oatmeal
5 raspberries
5 strawberries
Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil)
5 green olives
1 slice of whole wheat bread
1 bowl of green mixture such as mint and parsley
Snack1 cup semi-skimmed milk
5 raw almonds
1 peach1 carrot
3 whole walnuts
1 bowl of mixed fruit salad1 cup semi-skimmed milk
5 raw almonds
1 scoops of vanilla ice cream with pizzelle1 carrot
3 whole walnuts
Lunch8 tablespoons of green beans with olive oil
1 bowl of Greek yogurt
1 slice of whole wheat bread
1 serving of green salad with tuna
1 slice of whole wheat bread
8 tablespoons of green lentil meal cooked with olive oil
1 bowl of Greek yogurt
1 green pepper
1 slice of whole wheat bread
One serving of avocado salad with cheese8 tablespoons of green beans with olive oil
1 bowl of Greek yogurt
1 slice of whole wheat bread
8 tablespoons of pasta with vegetables
1 bowl of lentil soup (or a legume soup of your choice)
1 bowl of Greek yogurt
8 tablespoons of green lentil meal cooked with olive oil
1 bowl of Greek yogurt
1 green pepper
1 slice of whole wheat bread
Snack1 green apple2 breadsticks
1 tablespoon of cream cheese
1 green apple
Dinner4 tablespoons of green bean meal cooked with olive oil
1 bowl of salad (Without oil)
1 portion of grilled fish
1 falafel wrap
Buttermilk with mint
A bowl of salad made with 1 tablespoon of olive oil
1 serving of fried fish
1 bowl of green salad (with 1 tablespoon of olive oil)
8 tablespoons of pasta with tomato sauce
1 serving of baked vegetables
1 slice of whole wheat bread
1 bowl of Greek yogurt
4 tablespoons of green bean meal cooked with olive oil
1 bowl of salad (Without oil)
5 tablespoons of rice with boiled chickpeas
8 tablespoons of boiled vegetable mix
8 tablespoons of boiled bulgur
1 bowl of Greek yogurt or a cup of buttermilk
5 cherry tomatoes
1 serving of fried fish
1 bowl of green salad (with 1 tablespoon of olive oil)
SnackHalf of a banana1 tablespoon of honey, half a teaspoon of butter and 3 raw hazelnut mixtureOne thick slice of watermelon5 raw cashews
1 cup of almond milk
Half of a bananaPeanut butter, banana and milk smoothieOne thick slice of watermelon
Total calories for the day1522153413791268146316071379

 

Want More Variations? Select a Printable 1,500 Calorie Meal Plan From The List Below

Printable 1500 Calorie Meal Plans
1500 Calorie Keto Meal Plan
1500 Calorie Paleo Meal Plan
1500 Calorie Mediterranean Meal Plan
1500 Calorie Vegan Meal Plan
1500 Calorie Vegetarian Meal Plan
1500 Calorie Dash Diet Meal Plan
1500 Calorie Meal Plan Low Carb
1500 Calorie Meal Plan for Diabetics
1500 Calorie Meal Plan with High Protein
1500 Calorie Meal Plan for Women
1500 calories 21 day fix meal plan
1500 Calorie Ornish Diet Meal Plan
1500 Calorie Pescatarian Meal Plan

See Also

Optavia Diet Food List

Volumetrics diet plan

1600 Calorie Mediterranean Diet Plan

1200 Calorie Meal Plan

800 Calorie Meal Plan

500 Calorie Meal Plan

Are Almonds Good For Weight Loss?