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

Losing weight just got easier with the help of this healthy 7-day meal plan.

This 1,500-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this plan to better suit your individual nutrition needs.

Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.

 

Plan Ahead

If you'll be short on time, you can make the Ravioli & Vegetable Soup ahead. Other things you can make ahead for the week include Carrot-Ginger Vinaigrette, Maple-Nut Granola and Avocado-Yogurt Dip.

Pictured Recipe: Ravioli & Vegetable Soup

Day 1

Breakfast (347 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
• 1 clementine

Morning Snack (198 calories)
• 1 medium apple
• 2 Tbsp. unsalted dry-roasted almonds

Lunch (378 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.

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

Dinner (455 calories)
Salmon & Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.
Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until salmon is opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.

Pictured Recipe: Delicata Squash & Tofu Curry

Day 2

Breakfast (347 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 1 clementine

Morning Snack (129 calories)
• 6 dried apricots
• 6 walnut halves

Lunch (354 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• 1 Tbsp. shredded Cheddar cheese
Top baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
• 1 clementine

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

Dinner (424 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• Serve curry over 1/2 cup brown rice

Evening Snack (132 calories)
• 2 medjool dates

Plan Ahead: Make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.

Pictured Recipe: Moroccan-Style Stuffed Pepper

Day 3

Breakfast (301 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Morning Snack (128 calories)
• 3 Tbsp. hummus
• 2 medium carrots

Lunch (386 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
• 1 clementine

Afternoon Snack (184 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 2 Tbsp. Maple-Nut Granola
Dip apple slices into peanut butter and granola.

Dinner (457 calories)
• 1 Moroccan-Style Stuffed Pepper
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Plan Ahead: Hard-boil 2 eggs—save one for Day 7. Make Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Pictured Recipe: Warm Lentil Salad with Sausage & Apple

Day 4

Breakfast (301 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Morning Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (382 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with vinaigrette.

Afternoon Snack (164 calories)
• 7 dried apricots
• 8 walnut halves

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

Plan Ahead: Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.

Pictured Recipe: Quick Chicken Tikka Masala

Day 5

Breakfast (317 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

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

Lunch (397 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
• 1 1/2 tsp. each olive oil & balsamic vinegar
Top greens with carrot, cucumber, egg and almonds and toss with balsamic vinaigrette.

Afternoon Snack (121 calories)
• 5 dried apricots
• 6 walnut halves

Dinner (427 calories)
• 1 1/2 cups Quick Chicken Tikka Masala
• 1/2 cup brown rice

Evening Snack (133 calories)
• 2 medjool dates

Pictured Recipe: Korean Beef Stir-Fry

Day 6

Breakfast (317 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

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

Lunch (398 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 2 cups spinach
Reheat the chicken on top of spinach in the microwave.
• 1 medjool date

Afternoon Snack (157 calories)
• 1 medium banana
• 4 walnut halves

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

Plan Ahead: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Pictured Recipe: Wild Mushroom Pizza with Arugula & Pecorino

Day 7

Breakfast (338 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
• 1 1/2 Tbsp. chopped walnuts

Morning Snack (151 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots

Lunch (382 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
• 1 clementine
Combine ingredients & top salad with vinaigrette.

Afternoon Snack (142 calories)
• 1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)
Toast baguette slices and top with sliced egg and hot sauce.

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

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