Meal prep for weight loss is made easy with this 1,500-calorie meal-prep plan, which maps out a full week of meals and snacks that can be prepped ahead of time to make it easier to eat healthy during the busy week.

Emily Heaslip, MS, RD, CD

If you love what's on your plate and it's easy to make, then sticking to your health and weight-loss goals is as simple as can be. We made that principle our guiding light when creating this 1,500-calorie easy meal-prep plan for weight loss. The meals and snacks in this plan use the simplest, most delicious recipes we have and all of the recipes can be fully or partially prepped ahead on a Sunday to save you time and energy during the busy workweek. Plus, leftovers are key to keeping this week of meals simple. Set aside time to do the prep on Sunday and get ready to lose a healthy 1 to 2 pounds this week. When healthy eating is as simple as we made it in this plan, successful and sustainable weight loss becomes reality. Looking for a different calorie level? See this same plan at a lower calorie level: 1,200-Calorie Meal Prep Plan.

Read More: Meal Prep for Weight Loss: 8 Ways It Will Make You More Successful

How to Meal-Prep Your Week of Meals:

See More: Healthy Meal Prep Ideas for Weight Loss

Day 1

Breakfast (275 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 1 cup fresh raspberries

A.M. Snack (259 calories)

  • 5 dried figs
  • 3 Tbsp. unsalted roasted almonds

Lunch (293 calories)

  • Southwest Salad with Black Beans
  • 2 cups mixed salad greens
  • 1/3 cup frozen corn, thawed
  • 1/4 cup sliced cucumber
  • 1/2 avocado, diced
  • 2 Tbsp. chopped red onion
  • 1/3 cup canned low-sodium black beans, rinsed
  • 2 Tbsp.Citrus-Lime Vinaigrette

Meal-Prep Tip: Freeze 1/2 cup black beans to have for lunch on Day 7. Any remaining beans can be frozen for up to 6 months.

P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (449 calories)

Daily Totals: 1,477 calories, 60 g protein, 159 g carbohydrate, 44 g fiber, 76 g fat, 1,570 mg sodium.

Day 2

Breakfast (318 calories)

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 2 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (209 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup fresh raspberries
  • 2 tsp. honey

Lunch (426 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 medium orange

P.M. Snack (97 calories)

• 1 cup sliced cucumber
• 1/4 avocado, diced
Toss cucumber and avocado together with a squeeze of fresh lime juice and a pinch each of salt and pepper.

Dinner (449 calories)

Daily Totals: 1,499 calories, 85 g protein, 153 g carbohydrate, 37 g fiber, 67 g fat, 1,780 mg sodium.

Day 3

Breakfast (267 calories)

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (101 calories)

• 1 medium pear

Lunch (426 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 medium orange

P.M. Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (487 calories)

• 1 serving One-Pot Greek Pasta

Daily Totals: 1,482 calories, 65 g protein, 195 g carbohydrate, 37 g fiber, 67 g fat, 1,229 mg sodium.

Day 4

Breakfast (275 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 1 cup fresh raspberries

A.M. Snack (200 calories)

• 1 cup steamed edamame pods seasoned with coarse salt to taste (1/8 tsp.)

Lunch (331 calories)

• 1 cup One-Pot Greek Pasta
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes, halved
• 2 Tbsp. Citrus-Lime Vinaigrette
Toss cucumbers and tomatoes together with vinaigrette.

P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (469 calories)

Daily Totals: 1,475 calories, 67 g protein, 139 g carbohydrate, 35 g fiber, 75 g fat, 2,239 mg sodium.

Day 5

Breakfast (318 calories)

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 2 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (62 calories)

• 1/2 cup fresh blackberries

Lunch (426 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 medium orange

P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (469 calories)

Meal-Prep Tip: Defrost the Slow-Cooker Pasta e Fagioli Soup Freezer Pack overnight so it's ready to go in the slow cooker in the morning on Day 6.

Daily Totals: 1,475 calories, 63 g protein, 159 g carbohydrate, 41 g fiber, 69 g fat, 1,599 mg sodium.

Day 6

Breakfast (273 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 1 cup fresh blackberries

A.M. Snack (187 calories)

  • 4 dried figs
  • 2 Tbsp. unsalted roasted almonds

Lunch (426 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame
• 1 medium orange

P.M. Snack (163 calories)

• 1 cup sliced cucumber
• 1/4 avocado, diced
• 1 Tbsp. Citrus-Lime Vinaigrette
Toss cucumber and avocado together with vinaigrette and a pinch each of salt and pepper.

Dinner (457 calories)

• 2 cups Slow-Cooker Pasta e Fagioli Soup

Daily Totals: 1,505 calories, 87 g protein, 131 g carbohydrate, 38 g fiber, 76 g fat, 1,816 mg sodium.

Day 7

Breakfast (273 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 1 cup fresh blackberries

A.M. Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Lunch (331 calories)

  • Southwest Salad with Black Beans
  • 2 cups mixed salad greens
  • 1/3 cup frozen corn, thawed
  • 1/4 cup sliced cucumber
  • 1/4 avocado, diced
  • 2 Tbsp. chopped red onion
  • 1/2 cup canned low-sodium black beans, rinsed
  • 2 Tbsp.Citrus-Lime Vinaigrette

P.M. Snack (249 calories)

  • 3 Tbsp. unsalted roasted almonds
  • 1 medium apple

Dinner (457 calories)

• 2 cups Slow-Cooker Pasta e Fagioli Soup

Daily Totals: 1,520 calories, 74 g protein, 162 g carbohydrate, 41 g fiber, 72 g fat, 1,374 mg sodium.

WATCH: How to Meal-Prep Your Week of Dinners

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