1,500 Calorie Meal Plan
1,500 calorie meal plan is suitable for those who want to cut off that extra weight while creating a calorie deficit.
When we say “Calorie deficit”, it can let you achieve those weight loss goals swiftly and efficiently.
This is where most people kick start with a 1,500 calorie meal plan to lose weight while putting a tab on their daily calorie intake.
This article will explain every detail of an ideal 1,500 calorie meal plan that will help you achieve your health and weight loss goals.
What is a 1,500 calorie meal plan?
You must monitor your calorie intake while ensuring proper nutritional intake to keep your body healthy.
Although a meal plan is ideal for most people who want 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 1,500 calorie meal plan
Plan your goals
Before you give a head start to the 1,500 calorie meal plan, you must plan your weight loss goals.
While it’s a fact that consuming 1,500 calories a day can help you cut off that extra flab in a short period, you must not expect an overnight miracle.
Hence, plan your goals by age, weight and other factors and abide by them to get the best results.
Stay disciplined
It’s always been said that ” no gain without a bit of pain ” applies to the 1,500-calorie meal plan.
You must sacrifice all your fancy cravings and abide by all the strict and healthy routines daily.
Foods that you must eat during a 1,500 calorie meal plan
While you want to cut that extra flab, you must consume 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 included in the 1,500 calorie meal plan.
Vegetables
You can consume certain starchy and non-starchy vegetables during this meal plan.
Nonstarchy veggie options include kale, spinach, peppers, cauliflower, mushrooms, and tomatoes.
Conversely, the starchy vegetable list consists of Potatoes, sweet potatoes and butternut squash.
Fruits
Citrus fruits, melon, grapes, apples, and bananas are fruits that can be consumed during this meal plan.
Poultry, meat and other protein sources
Poultry Meat
You must focus a lot on protein sources to build that lean muscle during the 1,500 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 1,500 calorie meal plan and the same must include Olive oil, avocados, coconut oil and so on.
While we just looked at the foods that must be part of the 1,500 calorie meal plan, let’s look at a few sample meal plans for the same diet.
1,500 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 – 1,508
This diet’s proteins come from eggs, chicken, chickpeas, cheese, and cod. Conversely, carbs are sourced from whole wheat bread, chickpeas, and quinoa.
Fibers will come from all the fresh fruits and vegetables in this 1,500 calorie meal plan.
1,500 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 – 1,517
Almonds, yogurt, chia seeds, cheese, salmon, and sprouts will fulfill your protein requirements during this 1,500 calorie meal plan.
The sources of carbs will be pesto, whole grain wraps, and sweet potato. Meanwhile, all the fresh fruits and vegetables in the diet plan will fulfill the fiber requirements.
1,500 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 – 1,521
Peanut butter, hummus, beans, turkey, and almonds are protein sources in this 1,500 calorie meal plan.
Conversely, carbs will be sourced from oatmeal, kidney beans, hummus and cheese.f
Fibers will come from all the fresh fruits and vegetables in this 1,500 calorie meal plan.
Printable 1,500 Calorie Meal Plans (PDF)
General
| Foods | Fats | Carbs | Protein | Calories | |
|---|---|---|---|---|---|
| Meal 1 | 28 grams Bagel,1/4 or 1oz | 7.5 | 1.5 | 36 | |
| 87 g Tuna canned in water 3oz | 9 | 21 | 165 | ||
| 28.5g Shrimp, 1oz | 7 | 3 | 75 | ||
| 112.5g Tomato Sauce, Fresh, 1/2 cup | 5 | 2 | 28 | ||
| 15g Canola oil, 3 tsp | 15 | 135 | |||
| Total: | 31g | 12.5g | 27.5g | 439 calories | |
| Snack | 62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop) | 50g | 200 | ||
| 75g Blackberries, Fresh 3/4 cups | 15 | 60 | |||
| 115 grams Banana, 4oz | 15 | 60 | |||
| 2/3 cup Plain Yogurt, 180g | 5 | 12 | 8 | 125 | |
| Total: | 5g | 42g | 58g | 445 calories | |
| Meal 2 | 12.5g Wheat Bran, Dry 1/4 cup | 7.5 | 1.5 | 36 calories | |
| 35g Chicken breast, 4oz | 12 | 28 | 160 | ||
| 75g Zucchini, cooked 1/2 cup | 5 | 2 | 28 | ||
| 170g Orange, fresh 7oz | 15 | 60 | |||
| 10g Olive oil, 2tsp | 5 | 45 | |||
| Total: | 5g | 39.5g | 31.5g | 293 calories | |
| Meal 3 | 113g Lean sirloin meat 4oz | 12 | 28 | 220 | |
| 64g Pea pods, cooked 1/2 cup | 5 | 2 | 28 | ||
| 10g Canola oil, 2 tsp | 10 | 90 | |||
| Total: | 21g | 5g | 30g | 338 calories | |
| Daily Total | 62g | 99g | 147g | 1515 calories |
Keto
| 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 |
Paleo
| Day | Breakfast | Morning Snack | Lunch | Late Snack | Dinner |
|---|---|---|---|---|---|
| 1 (423 calories) | Half an apple and 5 oz of green tea (30 calories) | Cooling tea-zero calories | Shrimp-3oz with salsa and 5 melba toast rounds (168 calories) | Half a grapefruit (45 calories) | Chicken breast-3.5 oz with fat free Italian dressing and salad greens (180 calories) |
| 2 (443 calories) | 5 oz green tea with half a grapefruit (45 calories) | 8 oz cooling tea with 4 Grissini Breadsticks | 3.5 oz Grilled Chicken with spinach salad, tomatoes and purple onion topping (163 calories) | Half an apple (32 calories) | Ground beef 3.5 oz with shredded cabbage (160 calories) |
| 3 (445 calories) | 3 oz green tea with 1 cup of strawberries (25 calories) | Cucumber slices(16 calories) | Greek Chicken Kebabs with Bell Pepper (180 calories) | Cooling Tea (0 calories) | Grilled Rosemary Steak and Spinach (224 calories) |
| 4 (447 calories) | unsweetened coffee or iced tea, orange (62 calories) | Handful of strawberries (45 calories) | Oz shrimp and 1 small cucumber with lemon and salt: (118 calories) | Grissini stick (14 calories) | Creamy Asparagus Soup, Madras Chicken Curry with shredded Cabbage (208 calories) |
| 5 (485 calories) | 8 oz coffee with 1 grapefruit (45 calories) | 4 celery sticks with half an apple (65 calories) | 1 cucumber with 3.5 oz shrimp (115 calories) | Strawberry Spinach Smoothie (80 calories) | 3.5 oz Beef Goulash with Aspiration Broccolini, smoked paprika and 1 tbs cider vinegar (180 calories) |
Vegan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of watermelon smoothie and 2 cups of strawberries | 1 serving of peanut butter, banana and flax seed smoothie | 2 servings of sweet chocolate oatmeal with 1 orange | 1 serving of strawberry tofu smoothie with 1 serving of cinnamon apple bites | 2 servings of orange, grape and banana smoothie with 2 cups of blueberries | 1 serving of sweet chocolate oatmeal with pecans ( 1 oz) | 1 serving of peanut butter and banana oatmeal |
| Snack | 1 serving of peanut butter, banana and flax seed smoothie | 1 serving of whole-wheat toast with fried beans and avocado with 1 cup of strawberries | 2 servings of watermelon smoothie with 2 cups of strawberries | 2 servings of cantaloupe with 2 apples | 1 serving of sweet chocolate oatmeal with pecans ( 1 oz) | 2 cups of oatmeal with raisins | 1 serving of banana nut oatmeal |
| Lunch | 1 serving of banana and almond butter toast | 2 servings of banana egg pancakes with 1 serving of whole-wheat toast | 2 serving of oat bran and cinnamon with 1 cup of strawberries | 1 serving of oat bran and cinnamon with pecans ( 1 oz) | 2 servings of Scottish porridge | 1 serving of dairy-free oatmeal with cinnamon apple bites | 1 serving of tofu scrambled eggs |
| Snack | 1 serving of maple brown sugar oatmeal with cinnamon apple bites | 1 serving of oatmeal with 2 cups of strawberries | 1 serving of strawberry tofu smoothie with 1 serving of whole-wheat toast | 2 cups of oatmeal and raisins | 1 serving of vegan pancakes with 1 cup of strawberries | 1 serving of chia seeds papaya shake with 1 apple | 2 servings of ginger, apple & mint green smoothie with 1 cup of blueberries |
| Dinner | 2 servings of cantaloupe with Granola ( 2 oz) | 2 servings of orange banana & grape smoothie with 2 apples | 2 slices of cantaloupe with granola(2oz) | 1 serving of strawberry, spinach & ginger thick green smoothie with 2 cups of blueberries | 1 serving of oat bran and cinnamon with pecans ( 1 oz) | 1 serving of oat bran and cinnamon with 1 orange | 1 serving of dairy-free oatmeal with 1 apple |
| Total calories for the day | 1498 | 1497 | 1501 | 1493 | 1506 | 1497 | 1505 |
Vegetarian
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of mango smoothie with Granola( 1 oz) | 1 serving of strawberry tofu smoothie with 1 apple | 1 serving of tofu eggs with 2 servings of whole-wheat toast | 2 servings of cantaloupe with pecans ( 2 oz) | 1 bowl of strawberry oatmeal with 1 apple | 1 serving of spinach, kale and pear smoothie with 1 apple | 1 serving of cantaloupe with pecans( 1 oz) |
| Snacks | Pecans ( 1 oz) | 2 servings of cottage cheese and salsa | 1 serving of peppered cottage cheese | 1 serving of oat bran and cinnamon with 2 apples | 2 cups of oat bran with cinnamon and 1 orange | 1 serving of fast oatmeal with 1 serving of cinnamon apple bites | 1 serving of Caprese salad |
| Lunch | 2 servings of Scottish porridge | 1 serving of pear oatmeal with 1 serving of cinnamon apple bites | 1 serving of watermelon juice with 1 serving of cinnamon apple bites | 1 serving of pineapple kale smoothie | 1 serving of pineapple kale smoothie with 2 cups of blueberries | 1 serving of cucumber avocado salad with 1 serving of cheese slices | 1 serving of pear banana smoothie with 1 apple |
| Snacks | 1 serving of scrambled tofu | 1 serving of lettuce cucumber walnut salad | 1 serving of peanut butter and banana oatmeal | 2 servings of cucumber avocado salad | 1 serving of sweet chocolate oatmeal with pecans(1 oz) | 2 servings of oat bran and cinnamon with 1 orange | 2 servings of cucumber avocado salad |
| Dinner | 1 serving of maple brown sugar oatmeal with 2 cups of strawberries | 1 serving of vegan French toast with 2 oranges | 2 serving of maple brown sugar oatmeal with 2 cups of strawberries | 2 serving of strawberry lemon and ginger shot with pecans( 1 oz) | 1 serving of peanut butter, banana and flax green smoothie | 1 serving of carrot and cabbage juice with 2 whole-wheat toast | 1 serving of sweet and salty polenta with 2 cups of strawberries |
| Total calories for the day | 1493 | 1508 | 1497 | 1493 | 1496 | 1506 | 1494 |
Dash
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For Women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of turkey omelette | 1 serving of peanut butter and banana oatmeal | 2 servings of scrambled eggs with vegetables and 1 serving of buttered toast with cinnamon | 1 serving of spinach, pepper and tomato scramble on toast | 1 serving of peanut butter and banana toast | 1 serving of chocolate banana oatmeal | 2 serving of egg white and mushroom omelette |
| Snack | 2 servings of spinach, swiss and egg white omelette with 1 whole-wheat toast | 1 serving of peanut butter spinach smoothie | 1 serving of spinach, swiss and egg white omelette with 1 whole-wheat toast | 1 serving of sausage, cheese and egg scramble | 1 serving of protein pancakes with 2 hard-boiled eggs | 2 servings of watermelon smoothie with 2 cups of strawberries | 1 serving of ginger, apple and mint green smoothie with pecans( 1 oz) |
| Lunch | 1 serving of gouda cheese on rye sandwich with 2 cups of strawberries | 1 serving of protein pancakes with buttered toast with cinnamon | 1 serving of gluten-free banana egg pancake with 1 orange | 1 serving of strawberry banana yogurt with honey | 1 serving of Greek yogurt with berries, nuts and honey and 1 apple | 1 serving of bacon and eggs with cherry tomatoes | 1 serving of seedy avocado toast |
| Snack | 1 serving of protein pancakes with potato fritters | 1 serving of pesto scrambled egg whites with 2 servings of grilled peaches and honey | 1 serving of strawberry yogurt smoothie | 1 serving of banana nut oatmeal | 1 serving of scrambled eggs with mushrooms | 1 serving of egg white spinach omelette with 2 strips of bacon | 1 serving of quick home fries |
| Dinner | 1 serving of banana nut oatmeal | 1 serving of spinach and mushroom scramble with 2 strips of bacon | 1 serving of banana nut oatmeal | 1 serving of spinach scramble eggs with 1 cup of blueberries | 1 serving of chia cottage cheese with blueberries and 1 cup of strawberries | 1 serving of protein pancakes with 1 serving of cheese toast | 1 serving of chicken and dill protein scramble with 1 serving of whole-wheat toast |
| Total calories for the day- | 1496 | 1489 | 1509 | 1491 | 1502 | 1509 | 1504 |
Ornish
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Cheese on fresh fruit, a slice of toast, tea or coffee (decaffeinated), fruit juice | Cereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or tea | Raisins and cinnamon cereal, nonfat yogurt, a slice of toast, diet jam, orange juice, decaffeinated tea or coffee | Cereal, a bowl of nonfat yogurt, fresh fruit, orange juice, decaffeinated coffee or tea | Tofu (you can cook like an egg in a pan without oil), a slice of toast, orange juice, decaffeinated tea or coffee | Apple Cinnamon Pancakes, fresh fruit, nonfat yogurt, jam, tea or coffee (decaffeinated) | 1 slice of whole grain or whole grain bread, omelette made with 1 egg white and 30g fat-free feta cheese, plenty of lean greens and other vegetables, 2 cups of green tea |
| Snack | 1 portion of fresh fruit | ||||||
| Lunch | Couscous salad garnished with greens and cucumber, roasted eggplant, fresh fruit | Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruit | Potato soup with greens and garlic, salad, boiled white beans (may be dried tomatoes on it) | Baked potatoes, salad (consisting of broccoli, lettuce, chickpeas and lemon), fresh fruit | Mushrooms (adorn with fried peppers), Italian bean salad and melon | Cooked lentils with spinach, salad, fresh fruit | 1 fillet of salmon (180 g), plenty of green salad with boiled buckwheat (lean), 1 slice of whole grain or whole wheat bread |
| Snack | 100 ml skim milk, 1 portion of fresh fruit | ||||||
| Dinner | Cooked brown rice, vegetable chili, zucchini salad, greens, fresh fruit | Pasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wine | Cooked banana wrap, green salad | Pasta (green peppers, boiled white beans, garlic and a little lemon sauce), green salad, peach cooked in red wine | Fried tomato sandwich, soup cooked with corn and beans, salad, fresh fruit | Soup, rice with peas, salad, stewed fruit | 1 plate of purslane cooked with canola oil, boiled lentils with plenty of green salad (lean), 2 tablespoons of fat-free yogurt |
| Snack | 10-15 hazelnuts or almonds | ||||||
| Total calories for the day | 1356 | 1448 | 1625 | 1448 | 1063 | 1553 | 1400 |
Pescatarian
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time) 1 slice of low-fat feta cheese 2 slices of whole wheat bread 6 cherry tomatoes 1 medium cucumber | 3 tablespoons of Greek yogurt 2 tablespoons of oatmeal 5 strawberries 5 raw almonds 1 tablespoon of chia | Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil) 5 green olives 1 slice of whole wheat bread 1 bowl of green mixture such as mint and parsley | 2 tablespoons of cottage cheese 5 walnuts 5 cherry tomatoes 1 cucumber 1 slice of wholemeal bread | 2 eggs (fry them in 1 tablespoon of olive oil or boil them for those who want to keep them full for a long time) 1 slice of low-fat feta cheese 2 slices of whole wheat bread 6 cherry tomatoes 1 medium cucumber | 1 cup of semi-skimmed milk 5 raw hazelnuts 2 tablespoons of oatmeal 5 raspberries 5 strawberries | Cheese omelet (made with 2 eggs and 1 tablespoon of olive oil) 5 green olives 1 slice of whole wheat bread 1 bowl of green mixture such as mint and parsley |
| Snack | 1 cup semi-skimmed milk 5 raw almonds | 1 peach | 1 carrot 3 whole walnuts | 1 bowl of mixed fruit salad | 1 cup semi-skimmed milk 5 raw almonds | 1 scoops of vanilla ice cream with pizzelle | 1 carrot 3 whole walnuts |
| Lunch | 8 tablespoons of green beans with olive oil 1 bowl of Greek yogurt 1 slice of whole wheat bread | 1 serving of green salad with tuna 1 slice of whole wheat bread | 8 tablespoons of green lentil meal cooked with olive oil 1 bowl of Greek yogurt 1 green pepper 1 slice of whole wheat bread | One serving of avocado salad with cheese | 8 tablespoons of green beans with olive oil 1 bowl of Greek yogurt 1 slice of whole wheat bread | 8 tablespoons of pasta with vegetables 1 bowl of lentil soup (or a legume soup of your choice) 1 bowl of Greek yogurt | 8 tablespoons of green lentil meal cooked with olive oil 1 bowl of Greek yogurt 1 green pepper 1 slice of whole wheat bread |
| Snack | 1 green apple | 2 breadsticks 1 tablespoon of cream cheese | 1 green apple | ||||
| Dinner | 4 tablespoons of green bean meal cooked with olive oil 1 bowl of salad (Without oil) 1 portion of grilled fish | 1 falafel wrap Buttermilk with mint A bowl of salad made with 1 tablespoon of olive oil | 1 serving of fried fish 1 bowl of green salad (with 1 tablespoon of olive oil) | 8 tablespoons of pasta with tomato sauce 1 serving of baked vegetables 1 slice of whole wheat bread 1 bowl of Greek yogurt | 4 tablespoons of green bean meal cooked with olive oil 1 bowl of salad (Without oil) 5 tablespoons of rice with boiled chickpeas | 8 tablespoons of boiled vegetable mix 8 tablespoons of boiled bulgur 1 bowl of Greek yogurt or a cup of buttermilk 5 cherry tomatoes | 1 serving of fried fish 1 bowl of green salad (with 1 tablespoon of olive oil) |
| Snack | Half of a banana | 1 tablespoon of honey, half a teaspoon of butter and 3 raw hazelnut mixture | One thick slice of watermelon | 5 raw cashews 1 cup of almond milk | Half of a banana | Peanut butter, banana and milk smoothie | One thick slice of watermelon |
| Total calories for the day | 1522 | 1534 | 1379 | 1268 | 1463 | 1607 | 1379 |
Want More Variations? Select a Printable 1,500 Calorie Meal Plan From The List Below
See Also
