This page gives you a 7 day meal plan for a 1500 calorie diet plan with shopping list.
For many people a 1500 calorie diet plan can be a weight loss diet. For others, eating 1500 calories per day can be a great diet to maintain a current weight.
Most people can lose weight on a 1500 calorie diet or even on a 1600 calorie diet plan.
You are the best judge of how well our 1500 calorie diet menu will suit your needs. It’s easy enough to add or subtract a few calories to make it right for your weight loss goals.
All diets show the approximate number of calories. If you need further nutritional data click here.
Don’t forget that you can change any single food for another one with this handy list of 100 calorie food exchanges.
Switching one of your foods with a tasty smoothie is also another way to keep your diets different each day. Try these fun weight loss smoothie ideas. to give the 1500 calorie diet plan variety.
1500 Calorie Diet Plan – 7 Day Sample
Tip: when you go shopping always look for low fat varieties of food. eating low fat is just as important as not eating too many calories, especially if you are using this 1500 calorie diet plan to lose weight.
Calories in the 1500 calorie diet plan are approximate.
Day 1
Breakfast
1 bacon sandwich (3 thin slices bacon; 81 calories)
1 slice tomato (2 calories)
lettuce (1 calories)
two slices whole grain bread (256 calories)
1 cup of green tea with 1 tsp. honey (about 40 calories)
Total: 380 calories
Snack
1 apple (78 calories)
a handful of mixed nuts and raisins (125 calories)
Total: 203 calories
Lunch
1,5 cup vegetable soup (69 calories)
2 cups mixed salad greens (20 calories)
with your choice low-cal salad dressing (2 tbsp.; 48 calories)
1 medium orange (55 calories)
1 cup yogurt 0% (114 calories)
Total: 306 calories
Snack
4 whole grain crackers (72 calories)
2 tsp. peanut butter (94 calories)
1/2 cup skim milk (43 calories)
Total: 209 calories
Dinner
4 oz. broiled salmon (157 calories) 1 tbsp. vinegar for salmon (0 calories)
1 cup brown rice (202 calories)
1/2 cup carrots (32 calories)
1 cup sliced cucumber (15 calories)
2 tbsp store bought cucumber dressing low-cal (48 calories)
Total: 454 calories
Daily Total: 1552 calories
Tip: On the 1500 calorie diet plan, you can substitute your favorite fruits in your oatmeal or cereal. Just keep the calories about the same as the diet plan!
Day 2
Breakfast
1 cup oatmeal (145 calories) with strawberries (70 g, 20 calories)
2 eggs (172 calories)
with parsley (1 calories),
green onion (1 calories),
dill (1 calories)
and 1 tsp. oil for greasing (44 calories)
1 cup of coffee without sugar (about 16 calories)
Total: 400 calories
Snack
1 cup of fruit salad (melon, strawberries, banana, kiwi; about 130 calories)
with 3 tbsp. yogurt 2% dressing (about 20 calories)
Total: about 150 calories
Lunch
Grilled salmon (4 oz; about 340 calories) with spices (1 calories)
2 cups mixed vegetable tossed (about 40 calories)
1 cup of green tea (about 16 calories)
Total: 397 calories
Snack
½ low-cal low-fat granola (about 171 calories)
Total: about 171 calories
Dinner
Easy sandwich: 1 whole-wheat toast (68 calories),
1 tbsp. low-cal marinara sauce (about 64 calories),
1 poached egg (64 calories),
1 slice of low-fat cheese (about 49 calories),
basil (1 calories)
1 cup of buttermilk 2,5% (108 calories)
Total: 354 calories
Daily Total: 1472 calories
Day 3 of the 1500 calorie diet plan includes eating broccoli for breakfast! Why not? Broccoli is touted as a great food to help fight cancer.
Day 3
Breakfast
1 portion of cooked broccoli (1 cup, 34 calories)
with 1 slice low-fat cheese (about 49 calories) + 1 tsp. olive oil (44 calories) + salt and black pepper
1 cup Spanish Omelet (http://www.caloriecount.com/low-fat-spanish-omelet-recipe-r2148) (163 calories)
1 cup of green tea with pineapple flavor (about 16 calories)
Sliced tomato (20 calories) and cucumber (15 calories)
Total: 342 calories
Snack
Fresh drink: strawberry (8 calories), lime (4 calories), ¼ cucumber (4 calories), ice (0 calories) + water (0 calories)
Almonds (23 pieces; about 159 calories)
Total: 175 calories
Lunch
1 small beefsteak (386 calories)
with 1/2 cup cooked asparagus (36 calories)
1 glass of ice tea (about 16 calories)
Total: 438 calories
Snack
½ protein bar (about 150 calories)
Total: about 150 calories
Dinner
1 portion of fresh vegetable (200 g; about 165 calories): Bok Choy (Chinese cabbage), Brussels sprouts, canned green peas + 1 tsp. sesame oil + garlic
1 cup grilled turkey breast without skin (208 calories)
with 1 tsp. sour cream low-fat (12 calories)
1 cup of red tea (about 16 calories)
Total: 401 calories
Daily Total: 1506 calories
Tip: Day 4 of the 1500 calorie diet plan lets you eat a delicious sandwich for breakfast.
Katsu-Sando is a type of Japanese Pork Cutlet Sandwich. You can use any type of meat you like in the breakfast below as long as its around 2 ounces only.
Day 4
Breakfast
Katsu-Sando (about 270 calories): 1 slice whole-wheat bread, grilled meat (2 oz) + 1 tsp. low-fat mayonnaise and mustard
½ cup fresh fennel with spices (31 calories)
1 cup of buttermilk 2,5% (108 calories)
Total: 409 calories
Snack
1 cup baked cottage cheese 0% fat, with banana, ½ egg and vanilla (163 calories)
1 cup tea with cardamom (about 16 calories)
Total: 179 calories
Lunch
1 cup baked cherry tomatoes (43 calories) with garlic + 1 tsp. olive oil (44 calories) and salt
1 portion of cooked trout (180 g; 174 calories)
2 cups tossed mixed salad (42 calories)
with 2 tablespoons reduced-fat dressing (66 calories)
Total: 369 calories
Snack
Fruit smoothie (about 150 calories): raspberry (45 g), blueberry (45 g) and 1 cup yogurt 0%
Total: about 150 calories
Dinner
½ cup whole-wheat spaghetti (87 calories)
1 flame grilled beef patty (230 calories)
1 cup fresh carrot juice (94 calories)
Total: 411 calories
Total: 1518 calories
Day 5
Breakfast
1 cup regular cereal (124 calories)
with 1 cup of skim milk (86 calories)
2 cups of fruit salad (apple, pear, orange; about 168 calories)
1 cup of Americano (about 15 calories)
Total: 393 calories
Snack
4 oz. boiled chicken breasts without skin (about 140 calories)
Total: about 140 calories
Lunch
2 broiled lamb chops (224 calories) + 1 medium baked potato (194 calories)
1 cup of green tea with strawberry flavor (about 16 calories)
Total: 434 calories
Snack
6-oz. sugar-free fruit-flavored yogurt (about 100 calories)
2,5 oz. mango (about 47 calories)
Total: about 147 calories
Dinner
1 portion of carrot fritters (250 g; 160 calories) with avocado yogurt sauce (120 g; 175 calories).
Recipe:
You should chop the carrots (150 g) and onion (40 g) in a food processor, then add 1 egg, salt, and pepper.
When done, fry the carrot fritters and make the sauce. At first puree 2,5 oz. avocado with 2 oz. yogurt and add spice according to your taste.
Dinner Drink: 1 cup of water with orange and blueberry (about 16 calories)
Total: 351 calories
Days Total: 1465 calories
Day 6
Breakfast
1 cup oatmeal (145 calories) + 1 tsp. honey (30 calories) and ½ cup low-fat cream cheese (69 calories)
1 cup of hibiscus tea (10 calories)
2 cups of sliced fruits (watermelon + melon; 116 calories)
Total: 370 calories
Snack
3 oz. turkey breast (101 calories) without skin with low-cal dressing (48 calories)
Total: 149 calories
Lunch
1 portion of Chacarera (217 calories):
Ingredients:
1 hamburger roll (about 120 calories),
sliced turkey breast (2 oz. 68 calories),
1/2 tomato (10 calories),
½ cup boiled green beans (17 calories),
chili pepper (2 calories)
1,5 cup cooked mushrooms (115 calories)
with garlic and olive oil (44 calories)
1 cup of black tea with lemon (about 16 calories)
Total: 392 calories
Snack
1 cup yogurt with bran (190 calories)
Total: 190 calories
Dinner
1 portion of baked zucchini (1 cup, 28 calories) with thyme, basil, garlic, oregano, salt and black pepper (10 calories all)
2 fried eggs (172 calories) with chopped low-fat cheese (1 oz, 49 calories)
Almonds (19 pieces)
1 cup of water with cubed watermelon (7 calories), mint (1 calorie) and ice (optional)
Total: 400 calories
Daily Total: 1501 calories
1500 calorie diet plan Tip: Substitute sliced mango for cantaloupe for variety in breakfast below.
Day 7
Breakfast
1/2 sliced mango (117 calories)
1 cup baked in the oven cottage cheese with spices of your choice (163 calories)
1/2 cup of buckwheat (about 130 calories)
1 cup of white tea fruit flavored (about 16 calories)
Total: 426 calories
Snack
1 cup of water with lime, melon, and raspberry (about 14 calories)
1 cup yogurt 0% (114 calories) with 1 walnut (32 calories)
Total: 160 calories
Lunch
1 small beefsteak (386 calories) with mushrooms and asparagus (1/2 cup; 25 calories)
1 cup of coffee with skim milk (about 25 calories)
Total: 436 calories
Snack
2 small pancakes (about 90 calories) with cubed strawberries and kiwi (about 25 calories)
Total: 115 calories
Dinner
1 omelet (2 eggs) with avocado puree (50 g) – all 276 calories
1 cup salad with arugula, cherry tomatoes, 1 tsp. olive oil and shredded low-cal cheese (120 calories)
1 cup of green tea with jasmine (about 16 calories)
Total: 412 calories
Total: 1549 calories
1500 Calorie Diet Plan – Shopping List
Take the 1500 calorie diet plan -shopping list to the store with you so that you can shop for all the foods in the 1500 calorie diet plan above.
If the list seems to long you can always just do 3 days of the 1500 calorie diet plan at a time and repeat those 3 days over, so you won’t have to buy as much food. This may be helpful if you are on the broke side!
Whole grain bread 1 small loaf
Whole grain crackers
Whole-wheat spaghetti 1 small pack
Brown rice 1 small pack
2 small pancakes
1 hamburger roll
Buckwheat
Oatmeal 1 pack
Regular cereal 1 small pack
2 small beef steaks
Trout 250-300 g
Turkey breast without skin 500-600 g
1 flame grilled beef patty
Meat 150-200 g
Chicken breasts without skin 250-300 g
2 broiled lamb chops
3 thin slices bacon
Salmon 350-400 g
Green tea 1 small pack
Coffee 1 small pack
Black tea
Red tea 1 small pack
White tea fruit flavored 1 small pack
Fresh carrot juice 200 ml
Green tea with strawberry flavor 1 small pack
Hibiscus tea 1 small pack
Green tea with jasmine 1 small pack
Honey 1 small pack
Olive oil 1 bottle
Peanut butter 1 small pack
Spices of your choice 1 small pack
Low-cal low-fat granola 1 small pack
Low-cal marinara sauce 1 bottle
1 protein bar
Sesame oil 1 bottle
Mustard 1 small pack
Vanilla
Reduced-fat and low-cal salad dressing 1 bottle
Vinegar 1 bottle
Chili pepper 1 small pack
Thyme 1 small pack
Basil 1 small pack
Oregano 1 small pack
Mint 1 small pack
Cardamom 1 small pack
Mixed nuts and raisins 1 small pack
Parsley 1 small pack
Green onion 1 small pack
Dill 1 small pack
Basil 1 small pack
Garlic 1 small pack
Arugula 1 pack
Apples 2 pieces
Oranges 3 pieces
Carrots 250 g
Strawberries 200 g
Melon 1 piece
Bananas 220 g
Kiwi 2 pieces
Raspberry (145 g)
Blueberry (85 g)
Pear 1 piece
Mango 1 piece
Avocado 1 piece
1/2 watermelon
Lemon 1 piece
Almonds (19 pieces)
Lime
1 walnut
Tomatoes 300 g
Cherry tomatoes 400 g
Mixed salad greens 200 g
Cucumber 200 g
Mixed vegetable tossed 800 g
Broccoli 200 g
Dried tomatoes 1 small pack
Asparagus 200 g
Bok Choy (Chinese cabbage) 1 piece
Brussels sprouts 100 g
Canned green peas 1 can
Fennel 100 g
Medium baked potato
Onion 1 piece
Green beans 100 g
Zucchini 1 piece
Mushrooms 600-700 g
Lettuce 1 piece
Yogurt 0% 660 ml
Yogurt with bran 200 ml
6-oz. sugar-free fruit-flavored yogurt
Skim milk 320 ml
Cottage cheese 0% 400 g
½ cup low-fat cream cheese
13 eggs
Sour cream low-fat 1 small pack
Low-fat mayonnaise 1 small pack
Buttermilk 2,5% 200 ml
Yogurt 2% 1 small pack
Low-fat cheese 120 g
Fat-free cheddar cheese 100 g
Enjoy the 1500 calorie diet plan!
If you need a little more weight loss than the 1500 calorie diet plan can offer you, try the 1000 calorie diet plan here.
Also, please your comments if the 1500 calorie diet plan works for you.
The Atkins Diet is a weight loss program that is high in fat and protein but low in carbs. If you are thinking of trying the Atkins diet plan you should check out the Atkins diet pros cons below first.
