Printable 1,500 Calorie Meal Plan (With 14 Versions in PDF)

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.


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.


Citrus fruits, melon, grapes, apples, and bananas are fruits that can be consumed during this meal plan.

Poultry, meat and other protein sources

1500 calorie meal plan

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 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

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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?