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

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