7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

This easy 1,500-calorie weight-loss meal plan is specially tailored to help you feel energized and satisfied while cutting calories to lose a healthy 1 to 2 pounds per week.

weight loss meal plan 1500 calories

Lose weight, eat well and feel great with this easy weight loss meal plan. This 1,500-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day plan features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.

How to Meal Prep Your Week of Meals:

Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
2. Mix up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
3. Bake the Maple-Nut Granola or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
4. Hard boil 2 eggs for Days 4 & 5.
5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.

 

Day 1

Smoky Maple-Mustard Salmon

Breakfast (376 calories)
• 1 serving Avocado-Egg Toast
• 1 medium banana

Morning Snack (109 calories)
• 1/2 cup blueberries
• 1/2 cup plain non-fat Greek yogurt

Lunch (421 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 Tomato-Cheddar Cheese Toasts

Afternoon Snack (119 calories)
• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (495 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 3/4 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans 
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".

Daily Totals: 1,519 calories, 78 g protein, 172 g carbohydrates, 29 g fiber, 61 g fat, 1,994 mg sodium.

 

Day 2

Delicata Squash & Tofu Curry

Breakfast (376 calories)
• 1 serving Avocado-Egg Toast
• 1 medium banana

Morning Snack (155 calories)
• 6 dried apricots
• 8 walnut halves

Lunch (382 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 1/2-inch thick slice baguette
• 1 medium orange

Afternoon Snack (119 calories)
• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (478 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• 3/4 cup Easy Brown Rice

Daily Totals: 1,510 calories, 55 g protein, 198 g carbohydrates, 36 g fiber, 63 g fat, 1,313 mg sodium.

 

Day 3

Moroccan-Style Stuffed Peppers

Breakfast (348 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

Morning Snack (62 calories)
• 1 medium orange

Lunch (354 calories)
• 1 serving Apple & Cheddar Pita Pockets

Afternoon Snack (152 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter

Dinner (502 calories)
• 1 serving (1 pepper) Moroccan-Style Stuffed Peppers
• 2 cups spinach
Sauté spinach in 2 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

Evening Snack (101 calories)
• 2 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,518 calories, 76 g protein, 193 g carbohydrates, 29 g fiber, 54 g fat, 1,656 mg sodium.

 

Day 4

Warm Lentil Salad with Sausage & Apple

Breakfast (348 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries

Morning Snack (165 calories)
• 2 hard boiled eggs
• 2 tsp. hot sauce, if desired

Lunch (409 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients & top salad with vinaigrette.

• 1 medium orange

Afternoon Snack (155 calories)
• 6 dried apricots
• 8 walnut halves

Dinner (444 calories)
• 2 1/4 cup Warm Lentil Salad with Sausage & Apple
• 1/2 cup Quick Pickled Beets

Daily Totals: 1,522 calories, 108 g protein, 135 g carbohydrates, 29 g fiber, 65 g fat, 1,536 mg sodium

 

Day 5

Quick Chicken Tikka Masala

Breakfast (328 calories)
• 1 cup all-bran cereal
• 1 cup skim milk
• 1 cup blueberries

Morning Snack (101 calories)
• 2 medium carrots
• 2 Tbsp. Avocado-Yogurt Dip

Lunch (464 calories)
• 2 Tomato-Cheddar Cheese Toast
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 Tbsp. each olive oil & balsamic vinegar.

Afternoon Snack (140 calories)
• 3 dried apricots
• 1/2 cup plain non-fat Greek yogurt
• 1 Tbsp. chopped walnuts

Dinner (488 calories)
• 1 1/2 cups Quick Chicken Tikka Masala
• 3/4 cup Easy Brown Rice

Daily Totals: 1,520 calories, 81 g protein, 192 g carbohydrates, 40 g fiber, 60 g fat, 1,454 mg sodium.

 

Day 6

Korean Beef Stir-Fry

Breakfast (328 calories)
• 1 cup all-bran cereal
• 1 cup skim milk
• 1 cup blueberries

Morning Snack (66 calories)
• 2 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber

Lunch (387 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.

• 1 medium orange

Afternoon Snack (200 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter

Dinner (507 calories)
• 2 cups Korean Beef Stir-Fry
• 1 cup, cooked buckwheat soba noodles (about 2 ounce dry noodles)

Daily Totals: 1,488 calories, 90 g protein, 202 g carbohydrates, 44 g fiber, 48 g fat, 1,698 mg sodium.

 

Day 7

Breakfast (328 calories)
• 1 cup all-bran cereal
• 1 cup skim milk
• 1 cup blueberries

Morning Snack (117 calories)
• 1/4 cup Avocado-Yogurt Dip
• 1 cup sliced cucumber

Lunch (409 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.

• 1 medium orange

Afternoon Snack (65 calories)
• 5 walnut halves

Dinner (494 calories)
• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino

Evening Snack (101 calories)
• 2 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,515 calories, 80 g protein, 184 g carbohydrates, 40 g fiber, 68 g fat, 1,385 mg sodium.

 

Watch How to Make Ravioli & Vegetable Soup

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