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

Victoria Seaver, M.S., R.D.
Updated February 18, 2020
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Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 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. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

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 1 to 2 pounds per week, the healthy way!

Ready to get healthy? Check out the Cooking Light Diet to learn more.

How to Meal Prep Your Week of Meals:

  1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
  2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
  3. Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.

Day 1

Breakfast (387 calories)

A.M. Snack (190 calories)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter

Lunch (325 calories)

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (507 calories)

Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium

Day 2

Breakfast (387 calories)

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (495 calories)

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3

Breakfast (387 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (344 calories)

P.M. Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (475 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (2-inch) piece whole-wheat baguette

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4

Breakfast (393 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper

Lunch (344 calories)

P.M. Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Dinner (521 calories)

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5

Breakfast (287 calories)

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

P.M. Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (454 calories)

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6

Breakfast (393 calories)

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (360 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each salt and pepper

Dinner (465 calories)

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7

Breakfast (285 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

P.M. Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Dinner (556 calories)

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

WATCH: What to Eat on a 1,500-Calorie Diet