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 no muscle loss in ketogenic diets, and on the contrary, 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.
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 the 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 – 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 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, 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 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 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 milk 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 |
See Also:
1500 Calorie Meal Plan with Normal Food
Keto Dessert Recipes with Shopping List
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.