Has your waist circumference got thicker? Have you lost weight, but still haven’t gotten rid of the fat in your abdominal area?
Whether or not you have a weight problem, fat in the abdominal area is a common concern for many of us. So, it’s time to meet the 1500 calorie meal plan to lose belly fat.
What is The 1500 Calorie Meal Plan to Lose Belly Fat?
According to a study, 34 out of every 100 people aged 20 and over have abdominal obesity, in other words, fat around the abdomen and waist.
Although most of us think of this as only an aesthetic problem, fat in the abdominal area can also cause serious diseases.
As the fat increases, the insulin hormone starts to be secreted irregularly in the body, and as a result, metabolic diseases such as insulin resistance and diabetes develop.
In addition, fat deposits in these areas carry an important risk in terms of stroke, cardiovascular diseases.
For all these reasons, we need to change our diet first. With this diet, you will have lost 18 lbs in 2 months while reducing the risk of the diseases we just mentioned.
Moreover, most of this weight will be from your abdominal area.
Let’s move on to the diet plan without further ado.
1500 Calorie Meal Plan to Lose Belly Fat
Day 1
1500 Calorie meal plan to lose belly fat – First-day meal plan
Breakfast: 1 hard-boiled egg, 1 slice low-fat feta cheese, 2 slices of bran bread, 5 olives, tomatoes, cucumbers
Snack: Belly fat-melting smoothie
*Ingredients: 1 cup of kefir, 1 teaspoon of ginger, half an apple, the juice of half a lemon, fresh mint
Lunch: 1 serving of boiled chicken, 4 tablespoons of cooked cracked wheat, 2 tablespoons of yogurt
Snack: 3 dried apricots, 2 walnuts
Dinner: 1 serving of spinach, 1 bowl of plain broccoli soup, 1 slice of bran bread, 1/2 bowl of yogurt
Snack: A glass of milk with cinnamon
Calories of the day: 1431
Day 2
Breakfast: Half bagel, 1 slice of low-fat white cheese, 5 olives, tomatoes, cucumbers
Snack: Belly fat-melting smoothie
Lunch: 1 portion mushroom sautéed meal, 1 bowl of yogurt, 2 slices of bran bread, salad
Snack: An apple, ½ glass of milk
Dinner: 4 grilled meatballs
Snack: A glass of milk with cinnamon
Calories of the day: 1580
Day 3
1500 Calorie meal plan to lose belly fat – Third-day meal plan
Breakfast: 2 slices of toast with cheddar, 5 olives
Snack: Belly fat-melting smoothie
Lunch: Tuna salad or one large grilled fish (100 grams of oil drained), 4 tablespoons of cooked cracked wheat, 2 slices of whole wheat bread
Snack: 10 almonds, 1 dried fig, 2 dried apricots
Dinner: 1 portion of olive oil cauliflower meal or green lentil meal, 1 slice of whole wheat bread, 2 tbsp yogurt
Snack: A glass of cinnamon milk, 1 apple
Calories of the day: 1437
Day 4
Breakfast: Fat-free omelet prepared with 1 egg and 1 slice of low-fat white cheese, 2 slices of bran bread, tomato, cucumber, 5 olives
Snack: 10 unsalted almonds or hazelnuts, 1 tbsp raisins
Lunch: Potato salad prepared with 1 medium potato (lettuce, onion, tomato, cucumber, lemon), 1 bowl of yogurt
Snack: Belly fat-melting smoothie
Dinner: 6 tablespoons of beef sauté, 2 spoons of yogurt, a slice of whole wheat bread, lettuce salad with cheese
Snack: A glass of cinnamon milk
Calories of the day: 1412
Day 5
1500 calorie meal plan to lose belly fat – Fifth-day meal plan
Breakfast: A cheese pastry, 1 slice of low-fat white cheese, tomato, cucumber
Snack: Belly fat-melting smoothie
Lunch: 1 serving of boiled chicken, 4 spoons of cooked cracked wheat, 2 tablespoons of yogurt
Snack: A bagel, 3 dried apricots
Dinner: 1 portion of olive oil cauliflower meal or green lentil meal, 1 slice of whole wheat bread, 2 tbsp yogurt
Snack: A glass of cinnamon milk, 1 apple
Calories of the day: 1515
Day 6
Breakfast: Half of a bagel, 1 slice of low-fat white cheese, 5 olives, tomatoes, cucumbers
Snack: Belly fat-melting smoothie
Lunch: 1 portion mushroom sautéed meal, 1 bowl of yogurt, 2 slices of bran bread, salad
Snack: An apple, ½ glass of milk
Dinner: 4 grilled meatballs
Snack: A glass of milk with cinnamon
Calories of the day: 1580
Day 7
1500 calorie meal plan to lose belly fat – Seventh-day meal plan
Breakfast: 3 tbsp muesli, 1 glass of milk, 3 dried apricots, 2 walnuts, 1 tablespoon of raisins
Snack: Belly fat-melting smoothie
Lunch: 8 tbsp ravioli
Snack: Half of a bagel, 1 slice of low-fat cheese, 2 tbsp yogurt
Dinner: 1 portion of purslane meal or a vegetable dish of your choice without meat, 2 tbsp yogurt, 1 slice of whole wheat bread
Snack: A glass of cinnamon milk, 1 apple
Calories of the day: 1373
Printable (PDF) 1500 Calorie Meal Plan to Lose Belly Fat
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 boiled egg, 1 slice low-fat feta cheese, 2 slices of bran bread, 5 olives, tomatoes, cucumbers | Half bagel, 1 slice of low-fat white cheese, 5 olives, tomatoes, cucumbers | 2 slices of toast with cheddar, 5 olives | Fat-free omelet prepared with 1 egg and 1 slice of low-fat white cheese, 2 slices of bran bread, tomato, cucumber, 5 olives | An cheese pastry, 1 slice of low-fat white cheese, tomato, cucumber | Half of a bagel, 1 slice of low-fat white cheese, 5 olives, tomatoes, cucumbers | 3 tbsp muesli, 1 glass of milk, 3 dried apricots, 2 walnuts, 1 tablespoons of raisins |
| Snack | Belly fat melting smoothie (1 cup of kefir, 1 teaspoon of ginger, half an apple, the juice of half a lemon, fresh mint) | Belly fat melting smoothie | Belly fat melting smoothie | 10 unsalted almonds or hazelnuts, 1 tbsp raisins | Belly fat melting smoothie | Belly fat melting smoothie | Belly fat melting smoothie |
| Lunch | 1 serving of boiled chicken, 4 tablespoons of cooked cracked wheat, 2 tablespoons of yogurt | 1 portion mushroom sautéed meal, 1 bowl of yogurt, 2 slices of bran bread, salad | Tuna salad or one large grilled fish (100 grams of oil drained), 4 tablespoons of cooked cracked wheat, 2 slices of whole wheat bread | Potato salad prepared with 1 medium potato (lettuce, onion, tomato, cucumber, lemon), 1 bowl of yogurt | 1 serving of boiled chicken, 4 spoons of cooked cracked wheat, 2 tablespoons of yogurt | 1 portion mushroom sautéed meal, 1 bowl of yogurt, 2 slices of bran bread, salad | 8 tbsp ravioli |
| Snack | 3 dried apricots, 2 walnuts | An apple, ½ glass of milk | 10 almonds, 1 dried fig, 2 dried apricots | Belly fat melting smoothie | A bagel, 3 dried apricots | An apple, ½ glass of milk | Half of a bagel, 1 slice of low-fat cheese, 2 tbsp yogurt |
| Dinner | 1 serving of spinach, 1 bowl of plain broccoli soup, 1 slice of bran bread, 1/2 bowl of yogurt | 4 grilled meatballs | 1 portion of olive oil cauliflower meal or green lentil meal, 1 slice of whole wheat bread, 2 tbsp yogurt | 6 tablespoons of beef sauté, 2 spoons of yogurt, a slice of whole wheat bread, lettuce salad with cheese | 1 portion of olive oil cauliflower meal or green lentil meal, 1 slice of whole wheat bread, 2 tbsp yogurt | 4 grilled meatballs | 1 portion of purslane meal or a vegetable dish of your choice without meat, 2 tbsp yogurt, 1 slice of whole wheat bread |
| Snack | A glass of milk with cinnamon | A glass of milk with cinnamon | A glass of cinnamon milk, 1 apple | A glass of cinnamon milk | A glass of cinnamon milk, 1 apple | A glass of milk with cinnamon | A glass of cinnamon milk, 1 apple |
| Total calories for the day | 1431 | 1580 | 1437 | 1412 | 1515 | 1580 | 1373 |
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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.