Enjoy the flavors of summer while losing weight with this easy 1,500-calorie meal plan.

Emily Lachtrupp, M.S., R.D., C.D.

Fire up the grill and say hello to summer with this healthy diet meal plan. In this 1,500-calorie weight-loss meal plan, we focused on easy, healthy recipes that highlight all the delicious produce summer has to offer, so you can enjoy homemade dinners without spending a ton of time cooking. The warmer weather brings tons of fruits and vegetables that are bursting with flavor so they don't require a lot of prep work to make them taste delicious. The best meal plan for weight loss is one that doesn't take too much effort to follow. To keep it simple, we included no-cook breakfast options, easy meal-prep ideas for lunch, and quick dinners-most of which are on the table (or the patio!) in 30 minutes or less. Plus, we use the grill to cook many of the meals, which saves on dishes so you can spend less time cleaning up and more time outside.

Don't Miss: Our Top 50 Diet Recipes for Summer

Although the summer days are longer, they are often busier as we fill them with vacations, BBQs and trips to the beach. Following a weight-loss meal plan doesn't need to feel like another thing on your to-do list during this fun-filled season. We keep the routine easy and the recipes packed with flavor so you feel satisfied and never deprived. This weight-loss meal plan is high in protein and fiber to keep you full while promoting a healthy weight loss of 1 to 2 pounds a week.

Need a different calorie level? See this same plan at 1,200 calories and 2,000 calories

Meal-Prep Ideas for a Week of Easy Meals:

Looking for more? Check out our Simple 30-Day Weight-Loss Meal Plan

Day 1

Eating enough fiber is the key to staying full on fewer calories. If you're trying to lose weight, make sure to include plenty of fiber-filled foods, such as legumes, vegetables, whole grains and fruits, to reduce cravings and stay satisfied. In addition to keeping us full, research shows that fiber helps keep us healthy by reducing the risk of diabetes and some cancers.

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie
• 1 medium orange

A.M. Snack (211 calories)

  • 1 small peach, chopped
  • 1/2 cup low-fat plain Greek Yogurt
  • 3 Tbsp.Maple Granola

Lunch (366 calories)

• 1 serving Vegetarian Niçoise Salad

P.M. Snack (31 calories)

• 1/2 cup blackberries

Dinner (473 calories)

• 1 serving Grilled Blackened Shrimp Tacos
• 1 serving Pineapple & Avocado Salad

Evening Snack (80 calories)

• 1 Tbsp. dark chocolate chips

Daily Totals: 1,519 calories, 65 g protein, 188 g carbohydrates, 39 g fiber, 64 g fat, 1,417 mg sodium

Day 2

Say goodbye to the notion that you can't enjoy pizza while you're trying to lose weight. Grilling homemade pizza provides the flavorful crust that we love from our favorite wood-fired pizza joints without the extra sodium and calories that come with the restaurant version. Served with a low-calorie chopped salad, this is the perfect summer dinner.

Breakfast (281 calories)

• 1 serving Tropical Overnight Oats

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (412 calories)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
• 1 medium orange

P.M. Snack (187 calories)

  • 1/3 cup hummus
  • 2 medium carrots, cut into sticks

Dinner (541 calories)

• 1 serving Sausage, Mushroom & Pesto Grilled Pizza

Easy Chopped Veggie Salad

  • 1/2 cup chopped cucumber
  • 1/2 cup chopped tomato
  • 2 tsp. olive oil
  • Pinch of salt & pepper

Mix cucumber and tomato together with olive oil; sprinkle with salt and pepper.

Daily Totals: 1,485 calories, 65 g protein, 161 g carbohydrates, 36 g fiber, 72 g fat, 1,938 mg sodium

Day 3

Tonight's healthy vegetarian dinner highlights two of summer's most popular vegetables-summer squash and zucchini. The lemony sauce provides a bright flavor that feels light and refreshing. If you're thinking of going vegetarian more often, try one of our healthy vegetarian meal plans.

Breakfast (323 calories)

  • 1 cup low-fat plain Greek Yogurt
  • 1 medium peach, chopped
  • 1/4 cupMaple Granola

Top yogurt with peach and granola.

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (382 calories)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
• 1/2 cup blackberries

P.M. Snack (187 calories)

  • 1/3 cup hummus
  • 2 medium carrots, cut into sticks

Dinner (500 calories)

• 1 serving Lemon-Pepper Linguine with Squash
• 2 cups Massaged Kale Salad

Dessert (53 calories)

• 1 serving Berry-Lemon Ice Pops

Daily Totals: 1,509 calories, 71 g protein, 174 g carbohydrates, 39 g fiber, 67 g fat, 1,712 mg sodium

Day 4

There is nothing like a fresh summer tomato, which is why we feature this healthy vegetable in tonight's dinner. Look for local tomatoes to maximize flavor-they're picked at peak freshness and don't have to travel far to get to your dinner table. Your neighborhood farmers' market may have more interesting heirloom varietals than what you can typically find at the grocery store.

Breakfast (281 calories)

• 1 serving Tropical Overnight Oats

A.M. Snack (269 calories)

  • 1/2 cup low-fat plain Greek Yogurt
  • 1 cup raspberries
  • 3 Tbsp.Maple Granola

Top yogurt with raspberries and granola.

Lunch (351 calories)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

P.M. Snack (119 calories)

  • 1/2 cup hummus
  • 1 cup cucumber slices

Dinner (494 calories)

• 1 serving Grilled Salmon with Tomatoes & Basil
• 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Daily Totals: 1,515 calories, 98 g protein, 128 g carbohydrates, 30 g fiber, 70 g fat, 1,711 mg sodium

Day 5

Lunch is often the meal that can make or break weight-loss efforts. Taking the time to meal-prep several days of healthy lunches that are filling and satisfying makes it easier to limit those break-room sweets and eat healthy with a busy schedule. Check out all of our Healthy Meal-Prep Recipes for more easy ideas.

Breakfast (329 calories)

• 1 serving Pineapple Green Smoothie
• 1/2 cup raspberries

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (412 calories)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
• 1 medium orange

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber topped with a pinch of salt & pepper

Dinner (488 calories)

• 1 serving Southwest Flank Steak with Fresh Tomatillo Salsa
• 1 serving Guacamole Chopped Salad

Dessert (53 calories)

• 1 serving Berry-Lemon Ice Pops

Daily Totals: 1,490 calories, 81 g protein, 152 g carbohydrates, 38 g fiber, 68 g fat, 1,260 mg sodium

Day 6

Plain Greek yogurt gets natural sweetness from juicy summer peaches, so you won't miss all the added sugars in sweetened yogurts. Easy Maple Granola provides a satisfying crunch in this healthy summer breakfast. If you prefer a store-bought granola, look for one that has no more than 6 grams of sugar and 130 calories per 1/4-cup serving.

Breakfast (344 calories)

  • 1 cup low-fat plain Greek Yogurt
  • 1 medium peach, chopped
  • 1/4 cupMaple Granola

A.M. Snack (64 calories)

• 1 cups raspberries

Lunch (428 calories)

• 1 serving Vegetarian Niçoise Salad
• 1 cup blackberries

P.M. Snack (263 calories)

  • 1 medium banana
  • 1 1/2 Tbsp. peanut butter

Dinner (400 calories)

• 1 serving Grilled Chicken Thighs with Summer Corn Salad

Daily Totals: 1,490 calories, 80 g protein, 139 g carbohydrates, 33 g fiber, 71 g fat, 1,214 mg sodium

Day 7

Popsicles are the perfect summer dessert-light, refreshing and healthy. We love the Berry-Lemon Ice Pops because they take advantage of fresh seasonal berries. If you want to mix it up, try more of our Healthy Popsicle Recipes. Popsicle molds are handy, but not required. If you don't have them, paper cups do the trick.

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (383 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium peach

P.M. Snack (141 calories)

  • 1 medium red bell pepper, cut into strips
  • 1/4 cup hummus

Dinner (431 calories)

• 1 serving Grilled Chicken with Cucumber-Radish Salsa
• 1 serving Greek Tortellini Salad

Dessert (53 calories)

• 1 serving Berry-Lemon Ice Pops

Daily Totals: 1,505 calories, 68 g protein, 193 g carbohydrates, 39 g fiber, 57 g fat, 1,553 mg sodium

WATCH: How to Make Spicy Chicken Satays with Spicy Peanut Sauce

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