1500 Calorie Keto Meal Plan: 7-Day Printable PDF Guide

This 1500 calorie keto meal plan is designed to change the fuel system in your body.

In other words, we rapidly lose weight by changing the body’s fuel, glucose, to fat.

Learn the 1500 Calorie Keto Meal Plan

There is no muscle loss in ketogenic diets; however, maximum fat loss is achieved.

The common problem with all diets is that they cause muscle loss and generally lose weight from water and muscle without burning fat.

This diet is great because your muscle tissues are not damaged and you lose weight from your fat.

If you can get into ketosis, ketones in the body are excreted through urea. In other words, your fat is removed through the urine.

Today, we will give you this 7-day and 1500 calorie keto meal plan list and a ready-made soft exercise suggestion.

Everything is ready for you. All you have to do is read and apply the rest of the article and enjoy the weight you will lose.

One Week Exercise Program

1500 calorie keto meal plan – One-week exercise program

Monday: Work on shoulders and arms. (Start training after warming up. You can work with low weights)

Tuesday: Chest, Abdomen, Legs

Wednesday: Arms and shoulders

Thursday: Cardio day

Friday: HIIT cardio

Saturday: Hips and legs

Sunday: No exercise

1500 Calorie Keto Meal Plan

Day 1: Monday

Salmon, which is extremely rich in vitamin B12 and omega-3 fatty acids, lowers triglyceride levels, increasing the risk of heart disease.

Breakfast: 2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, and half a handful of bacon
Snack: 1 bowl of yogurt, 50 grams of raw pumpkin seeds, 5 raw almonds
Lunch: Chicken salad with lots of olive oil and 1 scoop of vegetable soup
Snack: 2 slices of feta cheese or 1 glass of buttermilk
Dinner: Salmon with butter (oven-cooked), salad with olive oil

1501 calories

Day 2: Tuesday

Breakfast: Butter omelet with 2 eggs, 2 matchbox sizes of goat cheese, basil or parsley, 1 tomato
Snack: 1 glass of goat milk, 4 walnuts
Lunch: Salad with olive oil, 5 meatballs, 1 glass of buttermilk
Snack: 4 strawberries
Dinner: 1 bowl of tomato soup and 1 chicken leg
Snack: A handful of pumpkin seeds

1418 calories

Day 3: Wednesday

Strawberries also contain bioflavonoids, which are known to reduce the frequency and severity of asthma attacks.

Breakfast: Bacon egg (made with 1 egg and 11 grams of bacon), 35 grams of skimmings, 23 grams of butter and a quarter apple
Snack: 15 grams of nuts or peanut butter (Unsweetened)
Lunch: 1 can of tuna salad (you can put 25 grams of mayonnaise and 10 grams of celery)
Snack: A bowl of yogurt, 7 strawberries
Dinner: 3 Cheese or noncheese meatballs
Snack: 25 grams of natural skimming, 1 boiled egg

1485 calories

Day 4: Thursday

Breakfast: Omelet with onions, peppers and vegetables, 2 slices of avocado, 5 green olives
Snack: 1 glass of coconut milk and 1 tablespoon of coconut oil
Lunch: 2 chicken legs (baked in the oven), a portion of boiled spinach
Snack: 1 cucumber and 1 glass of buttermilk
Dinner: 1 bowl of vegetable soup, 5 pieces of meatballs
Snack: A handful of pumpkin seeds and 4 walnuts

1520 calories

Day 5: Friday

Almond milk is very tasty with low cholesterol and plenty of vitamins and can be drunk instead of cow’s milk. Its calorie content is less than soy milk.

Breakfast: 1 tablespoon of unsweetened hazelnut butter, 1 boiled egg, 1 tomato, 1 cucumber and 1 cup of chamomile tea
Snack: 1 glass of almond milk, 25 grams of pumpkin seeds
Lunch: 5 pieces of meatballs and 1 bowl of boiled cauliflower
Snack: 2 prunes
Dinner: Salad with olive oil and 100 grams of veal cutlets
Snack: 1 fish oil supplement

1202,9 calories

Day 6: Saturday

Breakfast: 2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of bacon
Snack: 1 bowl of yogurt, 50 grams of raw pumpkin seeds, 5 raw almonds
Lunch: Chicken salad with lots of olive oil and 1 scoop of vegetable soup
Snack: 2 slices of feta cheese or 1 glass of buttermilk
Dinner: Salmon with butter (oven-cooked), salad with olive oil

1501 calories

Day 7: Sunday

Breakfast: Omelet with onions, peppers and vegetables, 2 slices of avocado, 5 green olives
Snack: 1 glass of coconut milk and 1 tablespoon of coconut oil
Lunch: 2 chicken legs (baked in the oven), a portion of boiled spinach
Snack: 1 cucumber and 1 glass of buttermilk
Dinner: 1 bowl of vegetable soup, 5 pieces of meatballs
Snack: A handful of pumpkin seeds and 4 walnuts

1520 calories

Printable (PDF) 1500 Calorie Keto Meal Plan

Meals	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of bacon	Butter omelet with 2 eggs, 2 matchbox-sizes of goat cheese, basil or parsley, 1 tomato	Bacon egg (made with 1 egg and 11 grams of bacon), 35 grams of skimmings, 23 grams of butter and a quarter apple	Omelet with onions, peppers and vegetables, 2 slices of avocado, 5 green olives	1 tablespoon unsweetened hazelnut butter, 1 boiled egg, 1 tomato, 1 cucumber and 1 cup of chamomile tea	2 boiled eggs, plenty of parsley, 1 cucumber, 3 green peppers, 50 grams of cheddar cheese, half a handful of bacon	Omelet with onions, peppers and vegetables, 2 slices of avocado, 5 green olives
Snack	1 bowl of yogurt, 50 grams of raw pumpkin seeds, 5 raw almonds	1 glass of goat milk, 4 walnuts	15 grams of nuts or peanut butter (Unsweetened)	1 glass of coconut milk and 1 tablespoon of coconut oil	1 glass of almond milk, 25 grams of pumpkin seeds	1 bowl of yogurt, 50 grams of raw pumpkin seeds, 5 raw almonds	1 glass of coconut milk and 1 tablespoon of coconut oil
Lunch	Chicken salad with lots of olive oil and 1 scoop of vegetable soup	Salad with olive oil, 5 meatballs, 1 glass of buttermilk	1 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 spinach	5 pieces of meatballs and 1 bowl of boiled cauliflower	Chicken salad with lots of olive oil and 1 scoop of vegetable soup	2 chicken legs (baked in the oven), a portion of boiled spinach
Snack	2 slices of feta cheese or 1 glass of buttermilk	4 strawberries	A bowl of yogurt, 7 strawberries	1 cucumber and 1 glass of buttermilk	2 prunes	2 slices of feta cheese or 1 glass of buttermilk	1 cucumber and 1 glass of buttermilk
Dinner	Salmon with butter (oven-cooked), salad with olive oil	1 bowl of tomato soup and 1 chicken leg	3 Cheese or noncheese meatballs	1 bowl of vegetable soup, 5 pieces of meatballs	Salad with olive oil and 100 grams of veal cutlets	Salmon with butter (oven-cooked), salad with olive oil	1 bowl of vegetable soup, 5 pieces of meatballs
Snack		A handful of pumpkin seeds	25 grams of natural skimmings, 1 boiled egg	A handful of pumpkin seeds and 4 walnuts	1 fish oil supplement		A handful of pumpkin seeds and 4 walnuts
Total calories for the day	1501	1418	1485	1520	1202.9	1501	1520