Printable 1500 Calorie Keto Meal Plan (7-Day PDF)

Today we serve up an effortless and effective 1500 calorie keto meal plan. This plan is designed to change the fuel system in your body. In other words, we rapidly lose weight by changing the body fuel, which is glucose, to fat.

Learn the 1500 Calorie Keto Meal Plan

There is absolutely no muscle loss in ketogenic diets, and on the contrary, maximum fat loss is achieved. The common problem of all diets is that they cause muscle loss and generally lose weight from water and muscle without burning fat. But what makes this diet great is that 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 urine.

Today, we will give you this 7-day and 1500 calorie keto meal plan list, as well as 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

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

1500 calorie keto meal plan

1500 calorie keto meal plan – Salmon, which is extremely rich in vitamin B12 as well as omega-3 fatty acids, lowers triglyceride levels, which increases the risk of heart disease.

  • 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 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

1500 calorie keto meal plan

1500 calorie keto meal plan – Strawberries also contain bioflavonoids known to have beneficial effects in reducing 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 skimmings, 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

1500 calorie keto meal plan

1500 calorie keto meal plan – Almond milk is a very tasty milk with low cholesterol, plenty of vitamins and can be drunk instead of cow’s milk. Its calorie content is less than soy milk.

  • Breakfast: 1 tablespoon 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

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

See Also:

1500 Calorie Meal Plan with Normal Food

Keto Dessert Recipes with Shopping List