Printable 1500 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.

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 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

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

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