1500 Calorie Meal Plan With Normal Food (7-Day Printable)

In this article, you will find healthy foods, foods to avoid, and tips on how to follow a 1500 calorie meal plan with normal food. Eating healthy doesn’t have to be boring. In this sample menu, we tried to prepare a wide variety of products.

Here is a 1500 Calorie Meal Plan With Normal Food

Choosing unprocessed foods is important when trying to adopt better eating habits. The majority of your diet should consist of the following foods:

1500 calorie meal plan with normal food

1500 calorie meal plan with normal food – You can change the foods you do not want in the diet list in the following options.

Non-Starch Vegetables: Cabbage, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.

Starchy Vegetables: Potatoes, peas, sweet potatoes, bananas, pumpkins etc.

Fish and Shellfish: Sea bass, salmon, cod, oysters, shrimp, sardines, trout, oysters, etc.

Eggs: Egg yolk and white together have more nutritional value. It is not recommended to consume only white or yellow.

Poultry and Meat: Chicken, turkey, beef, lamb, etc.

Fruits: Fruits, apples, pears, citrus fruits, melon, grapes, bananas, etc.

Legumes: Chickpeas, kidney beans, lentils, black beans and more.

Plant-based Protein Sources: Tofu, plant-based protein powders.

Dairy: Full-fat or low-fat plain yogurt, kefir, and full-fat cheeses.

Whole Grains: Oats, brown rice, quinoa, cracked wheat, barley, corn, etc.

Healthy Fats: Avocado, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.

Seeds, Nuts: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.

You can replace the foods in the ”1500 calorie meal plan with normal food” that do not fit your taste buds or your diet with the foods we mentioned above.

1500 Calorie Meal Plan With Normal Food

Monday

1500 calorie meal plan with normal food

1500 calorie meal plan with normal food: First day plan

Breakfast:

  • Mix 2 tablespoons of oats in 1 cup of whipped yogurt. Slice half the banana on it and add 20 unsalted raw almonds

Snack:

  • An apple

Lunch:

  • A small plate of chickpeas meal (cook with olive oil)
  • 2 tablespoons of cooked cracked wheat
  • Low-fat salad

Snack:

  • A handful of raw peanuts

Dinner:

  • Sauté 100 grams of cubed salmon marinated with hot peppers in a pan and serve with a bit of cheese and plenty of arugula

Total Calorie: 1385

Tuesday

1500 calorie meal plan with normal food

1500 calorie meal plan with normal food: Second day plan

Breakfast:

  • Add a small-size glass of milk to 4 tablespoons of high fiber muesli. Grate 15 unroasted hazelnuts and a fresh apple.

Snack:

  • 4 dried apricots
  • 10 raw cashews

Lunch:

  • A small-size plate of zucchini (cook with olive oil)
  • Tzatziki made of a bowl of full-fat yogurt

Snack:

  • 1/2 banana
  • 5 walnuts

Dinner:

  • A small-size hamburger
  • A glass of buttermilk

Total Calorie: 1476

Wednesday

Breakfast:

  • 2 slices of full fat cheese
  • 8 green olives
  • 1 slice of whole wheat bread
  • Tomato slices

Snack:

  • 10 strawberries
  • 20 raw almonds

Lunch:

  • 100 grams of grilled chicken breast marinated with spices
  • 1 slice of whole wheat bread
  • Low-fat beet salad

Snack:

  • 1 glass of buttermilk
  • 10 raw almonds

Dinner:

  • 1 small plate of vegetable stew (cook with olive oil)
  • 2 tablespoons of cooked cracked wheat

Total Calorie: 1507

Thursday

Breakfast:

  • Made from 2 eggs tomatoes, peppers and onions roasted with a tablespoon olive oil. Some cheese on it.
  • 1 slice of whole wheat bread

Snack:

  • A cup of plain yogurt containing probiotics

Lunch:

  • Sandwich prepared with 2 slices of feta cheese, lots of tomatoes, cucumbers and peppers in whole wheat pita bread

Snack:

  • 25 grams of dark chocolate

Dinner:

  • 1 small plate of potato-meat dish
  • 1 bowl of yogurt
  • Low-fat carrot salad

Total Calorie: 1516

Friday

1500 calorie meal plan with normal food

1500 calorie meal plan with normal food: Fifth day plan

Breakfast:

  • Banana Bread

Recipe: Spread 1 tablespoon of peanut butter on 1 slice of whole wheat bread. Arrange half a banana in slices and sprinkle cinnamon on it and serve.

  • Half a glass of milk coffee

Snack:

  • A glass of kefir
  • 10 raw hazelnuts

Lunch:

  • 1 bowl of white beans meal with meat
  • 1 slice of whole wheat bread
  • Pickle

Snack:

  • 2 nectarines

Dinner:

  • 150 grams of grilled thin lean steak
  • Low-fat salad

Total Calorie: 1450

Saturday

Breakfast:

  • Half of a bagel
  • 1 slice of feta cheese
  • Tomato, cucumber

Snack:

  • In 1/2 cup of whipped yogurt, grate 1 apple and add cinnamon

Lunch:

  • Turkey sandwich

Recipe: Bake 4-5 slices skinless turkey in the oven. Spread a lot of mustard on whole wheat sandwich bread if you wish and arrange the turkey, lettuce leaves, tomato and cucumber in order.

Snack:

  • Half a glass of full-cream milk
  • 25 grams of bitter chocolate

Dinner:

  • 1 small plate of whole wheat spaghetti with tomato sauce
  • Low-fat greens salad

Total Calorie: 1530

Sunday

1500 calorie meal plan with normal food

1500 calorie meal plan with normal food: Seventh day plan

Breakfast:

  • 5 tablespoons whole grain cereal
  • 1 tea glass of full-cream milk
  • Half of a banana

Snack:

  • Half of a quince
  • 5 walnuts

Lunch:

  • 150 grams skinless grilled chicken drumsticks
  • 1 bowl of boiled broccoli

Snack:

  • 3 dried dates
  • 5 walnuts

Dinner:

  • 1 small plate zucchini (cook with olive oil)
  • Tzatziki made of 1 cup full-fat yogurt

Total Calorie: 1474

Printable (PDF) 1500 Calorie Meal Plan With Normal Food

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Mix 2 tablespoons of oats in 1 cup of whipped yogurt. Slice half the banana on it and add 20 unsalted unroasted almonds Add a small-size glass of milk to 4 tablespoons of high fiber muesli. Grate 15 unroasted hazelnuts and a fresh apple. 2 slices of full fat cheese
8 green olives
1 slice of whole wheat bread
Tomato slices
Made from 2 eggs tomatoes, peppers and onions roasted with a tablespoon olive oil. Some cheese on it.
1 slice of whole wheat bread
Banana Bread

Recipe: Spread 1 tablespoon of peanut butter on 1 slice of whole wheat bread. Arrange half a banana in slices and sprinkle cinnamon on it and serve.

Half a glass of milk coffee
Half of a bagel
1 slice of feta cheese
Tomato, cucumber
5 tablespoons whole grain cereal
1 tea glass of full-cream milk
Half of a banana
Snack An apple 4 dried apricots
10 raw cashews
10 strawberries
20 raw almonds
A cup of plain yogurt containing probiotics A glass of kefir
10 raw hazelnuts
In 1/2 cup of whipped yogurt, grate 1 apple and add cinnamon Half of a quince
5 walnuts
Lunch A small plate of chickpeas meal (cook with olive oil)
2 tablespoons of cooked cracked wheat
Low-fat salad
A small-size plate of zucchini (cook with olive oil)
Tzatziki made of a bowl of full-fat yogurt
100 grams of grilled chicken breast marinated with spices
1 slice of whole wheat bread
Low-fat beet salad
Sandwich prepared with 2 slices of feta cheese, lots of tomatoes, cucumbers and peppers in whole wheat pita bread 1 bowl of white beans meal with meat
1 slice of whole wheat bread
Pickle
Turkey sandwich

Recipe: Bake 4-5 slices skinless turkey in the oven. Spread a lot of mustard on whole wheat sandwich bread if you wish and arrange the turkey, lettuce leaves, tomato and cucumber in order.
150 grams skinless grilled chicken drumsticks
1 bowl of boiled broccoli
Snack A handful of unsalted peanuts 1/2 banana
5 walnuts
1 glass of buttermilk
10 raw almonds
25 grams of dark chocolate 2 nectarines Half a glass of full-cream milk
25 grams of bitter chocolate
3 dried dates
5 walnuts
Dinner Sauté 100 grams of cubed salmon marinated with hot peppers in a pan and serve with a bit of cheese and plenty of arugula A small-size hamburger
A glass of buttermilk
1 small plate of vegetable stew (cook with olive oil)
2 tablespoons of cooked cracked wheat
1 small plate of potato-meat dish
1 bowl of yogurt
Low-fat carrot salad
150 grams of grilled thin lean steak
Low-fat salad
1 small plate of whole wheat spaghetti with tomato sauce
Low-fat greens salad
1 small plate zucchini (cook with olive oil)
Tzatziki made of 1 cup full-fat yogurt
Total calories for the day 1385 1476 1507 1516 1450 1530 1474

See Also:

1500 Calorie Meal Plan for Men