Printable 1500 Calorie Meal Plan (With 14 Versions in PDF)

1500 Calorie Meal Plan

1500 calorie meal plan is quite suitable for those who would like to cut off that extra weight from their body while creating a calorie deficit.

When we say “Calorie deficit”, it is something that can let you achieve those weight loss goals swiftly and efficiently.

This is where most people kick start with a 1500 calorie meal plan to lose weight while putting a tab on their daily calorie intake.

This article will explain to you every single detail regarding an ideal 1500 calorie day meal plan to help you in achieving your health and weight loss goals.

What is a 1500 calorie meal plan?

You must keep a tab on calorie intake while also ensuring proper nutritional intake for the healthy functioning of your body.

Although a meal plan is ideal for most people who would like to lose some good weight quickly, discipline is still the key.

You must calculate your lifestyle based on age, weight, height, or medical history.

Key aspects to consider before getting started with 1500 calorie meal plan

Plan your goals

Before you give a head start to the 1500 calorie meal plan, you must plan your weight loss goals.

While it’s a fact that consuming 1500 calories a day can help you to cut off that extra flab in a short period, you must not expect an overnight miracle.

Hence, plan your goals by your age, weight and other factors and abide by them to get the best results forward.

Stay disciplined

It’s always been said that there is “No gain without a bit of pain” and the same holds with the 1500 calorie meal plan.

You must sacrifice all your fancy cravings and abide by all the strict and healthy routines day in and out.

Foods that you must eat during a 1500 calorie meal plan

While you want to cut that extra flab, you must ensure consuming only healthy and unprocessed food in the whole diet plan.

Well, you don’t need to consider it, as here we bring you a detailed list of foods that can be brought into the 1500 calorie meal plan.


Hereby you will be allowed to consume certain starchy and non-starchy vegetables during this meal plan.

Nonstarchy veggie options can be listed with sources like Kale, spinach, peppers, cauliflower, mushrooms and tomatoes.

On the other side, the starchy vegetable list consists of Potatoes, sweet potatoes and butternut squash.


Fruits that can be consumed during this meal plan include citrus fruits, melon, grapes, apples and bananas.

Poultry, meat and other proteins sources

1500 calorie meal plan

Poultry Meat

You have to focus a lot on protein sources to build that lean muscle during the 1500 calorie meal plan. This can be brought from salmon, fish, chicken, meat, eggs, turkey, and beef.

Healthy fats

There have to be a few healthy fats in the 1500 calorie meal plan and the same must include Olive oil, avocados, coconut oil and so on.

While we just had a look at the foods which must be part of the 1500 calorie meal plan, let’s take a look at a few sample meal plans for the same diet.

See Also: 1500 Calorie a Day Grocery List

1500 Calorie Sample Meal Plan 1

Breakfast   – (Toast made out of avocado and eggs)

  • Eggs ( 2 nos)
  • Whole wheat bread ( 1 slice)
  • Avocado ( ½ slice)

Lunch – (Grilled or roasted chicken with salad)

  • Spinach(2 cups)
  • Grilled or roasted chicken (4 oz)
  • Boiled chickpeas( ½ cup)
  • Sliced carrots (1/2 cup)
  • Goat cheese( 1 oz)

Dinner – ( Cod mixed with broccoli and quinoa)

  • Baked Cod( 5 oz)
  • Olive oil ( 1 tbsp)
  • Quinoa( ¾ cup)
  • Roasted broccoli ( 2 cups)

Total calories for the day – 1508

This diet’s proteins will come from eggs, chicken, chickpeas, cheese and cod. On the other side, carbs will be sourced from Whole wheat bread, chickpeas, and quinoa.

Talking about the fibers, those will be coming from all the fresh fruits and vegetables in this 1500 calorie meal plan.

1500 Calorie Sample Meal Plan 2

Breakfast (Fruit and nut yogurt)

  • Low-fat yogurt ( 1 cup)
  • Raspberries ( 1 cup)
  • Crushed almonds (2tbsp)
  • Chia seeds( 2 tbsp)
  • Crushed coconut ( 1 tbsp)

Lunch (Fresh mozzarella wrap)

  • Mozzarella cheese ( 2 oz)
  • Red peppers ( 1 cup)
  • Tomatoes ( 2 slices)
  • Pesto ( 1 tbsp)
  • Whole grain wrap ( 1 piece)

Dinner (Baked salmon with veggies)

  • Sweet potato ( 1 cup)
  • Butter ( 1 tbsp)
  • Salmon ( 4 oz)
  • Roasted sprouts ( 1 cup)

Total calories for the day – 1517

During this 1500 calorie meal plan, your protein requirements will be fulfilled by sources like almonds, yogurt, chia seeds, cheese, salmon and sprouts.

Carbs sources hereby will be pesto, whole grain wrap and sweet potato. On the other side, fiber requirements will be fulfilled by all the fresh fruits and vegetables in the diet plan.

1500 Calorie Sample Meal Plan 3

Breakfast (Oatmeal with fruits)

  • Cooked oatmeal ( 1 cup)
  • Sliced apple( 1 cup)
  • Cinnamon ( ½ tbsp)
  • Peanut butter ( 2 tbsp)

Lunch (Hummus wrap with veggies)

  • Whole wheat wrap ( 1 small piece)
  • Hummus(2 tbsp)
  • Avocado( ½ cup)
  • Tomato slices (2 nos)
  • Fresh arugula (1 cup)
  • Muenster cheese ( 1 oz)

Dinner (Roasted turkey with beans and tomatoes)

  • Ground turkey( 3 oz)
  • Black beans ( ½ cup)
  • Kidney beans (1/2 cup)
  • Crushed tomatoes ( 1 cup)

Total calories for the day – 1521

Protein sources in this 1500 calorie meal plan will be peanut butter, hummus, beans, turkey and almonds.

On the other side, carbs will be sourced from oatmeal, kidney beans, hummus and cheese.

Fibers will come from all the fresh fruits and vegetables in this 1500 calorie meal plan.

Printable 1500 Calorie Meal Plan (PDF)

Meal 128 grams Bagel,1/4 or 1oz7.51.536
87 g Tuna canned in water 3oz921165
28.5g Shrimp, 1oz7375
112.5g Tomato Sauce, Fresh, 1/2 cup5228
15g Canola oil, 3 tsp15135
Total:   31g 12.5g 27.5g 439 calories
Snack  62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop)50g200
75g Blackberries, Fresh 3/4 cups1560
115 grams Banana, 4oz1560
2/3 cup Plain Yogurt, 180g5128125
Total:   5g 42g 58g 445 calories
Meal 212.5g Wheat Bran, Dry 1/4 cup7.51.536 calories
35g Chicken breast, 4oz1228160
75g Zucchini, cooked 1/2 cup5228
170g Orange, fresh 7oz1560
10g Olive oil, 2tsp545
Total:   5g 39.5g 31.5g 293 calories
Meal 3113g Lean sirloin meat 4oz1228220
64g Pea pods, cooked 1/2 cup5228
10g Canola oil, 2 tsp1090
Total:   21g 5g 30g 338 calories
Daily Total   62g 99g 147g 1515 calories

Want More Variations? Select a Printable 1500 Calorie Meal Plan From The List Below

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See Also

Optavia Diet Food List

Volumetrics diet plan

1600 Calorie Mediterranean Diet Plan

1200 Calorie Meal Plan

800 Calorie Meal Plan

500 Calorie Meal Plan

Are Almonds Good For Weight Loss?

Damla Sengul
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Damla Sengul, a seasoned Food Editor at, 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.