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 – 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: 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 arugulas
Total Calorie: 1385
Tuesday
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 is 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:
- A 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: 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
1500 calorie meal plan with normal food – Turkey sandwich recipe
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: 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 |
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