5-Day 1500-Calorie Diet Meal Plan

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

Eating 1,500 calories a day is easy and delicious when you follow this diet meal plan to lose weight.

Eating 1,500 calories a day is easy and delicious when you follow this diet meal plan to lose weight.


Love food, but want to lose weight? Good news! You can eat yummy food that's low in calories, but leaves you feeling satisfied, with this 5-day meal plan to help you lose weight. This diet meal plan is designed by EatingWell's nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. Depending on your calorie needs, that means you can drop up to 2 pounds this week by following the plan. Not sure this is the right calorie level for you? Find out here.

Related: See All of Our Healthy Meal Plans

Day 1

Breakfast (324 calories)

Veggie Scramble

• 2 large eggs, scrambled
• 3/4 cup vegetables of your choice (try zucchini, mushrooms and onions), cooked in 1/4 tsp. olive oil
• 1 oz. crumbled feta cheese
• 1 slice whole-wheat bread, toasted

Combine eggs and veggies and top with feta cheese. Serve with toast.

A.M. Snack (95 calories)

• 1 medium apple

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (181 calories)

• 10 walnut halves
• 1 Tbsp. dark chocolate chips

Dinner (514 calories)

Shrimp & Spiced Black Beans

• 1/2 cup cooked black beans, spiced with crushed red pepper
• 1/2 cup cooked quinoa
• 5 oz. peeled shrimp cooked in 1/2 Tbsp. olive oil
• 1 cup veggies of your choice (try peppers and onions) cooked in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper

Combine beans and quinoa together in a bowl. Top with shrimp and veggies. Garnish with fresh cilantro and a squeeze of lime, if desired.

Daily Total: 1,051 calories, 85 g protein, 156 g carbohydrates, 35 g fiber, 66 g fat, 1,349 mg sodium

 

Day 2

Breakfast (344 calories)

Oatmeal with Fruit & Nuts

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts
• 2 tsp. honey

Top oatmeal with strawberries, walnuts, honey and a pinch of cinnamon.

A.M. Snack (70 calories)

• 2 clementines

Lunch (387 calories)

Green Salad with Chickpeas

• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1/3 cup canned chickpeas, rinsed
• 1 1/2 Tbsp. feta cheese
• 8 Kalamata olives, chopped

Combine ingredients and dress salad with 1 Tbsp. each olive oil and balsamic vinegar.

P.M. Snack (147 calories)

• 8 walnut halves
• 5 dried apricots

Dinner (529 calories)

• 1 serving Chipotle-Lime Cauliflower Tacos
• 1 serving tortilla chips
• 1/4 cup guacamole

Daily Total: 1,476 calories, 42 g protein, 188 g carbohydrates, 35 g fiber, 66 g fat, 1,607 mg sodium

 

Day 3

Breakfast (331 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 serving Matcha Green Tea Latte
• 1 clementine

A.M. Snack (154 calories)

• 2 medium carrots
• 1/4 cup hummus

Lunch (406 calories)

Fig & Goat Cheese Salad

• 2 cups mixed greens
• 4 dried figs, coarsely chopped
• 1 oz. goat cheese, crumbled
• 2 Tbsp. slivered almonds
• Dressing: Combine 1 Tbsp. each olive oil and balsamic vinegar, 1/2 tsp. honey and a pinch each of salt and pepper.

Combine salad ingredients and top with dressing.

P.M. Snack (95 calories)

Cinnamon Apples

• 1 medium apple, sliced
• 1/8 tsp. ground cinnamon

Top sliced apples with cinnamon.

Dinner (497 calories)

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Daily Total: 1,483 calories, 62 g protein, 150 g carbohydrates, 35 g fiber, 78 g fat, 1,538 mg sodium

 

Day 4

Breakfast (321 calories)

Oatmeal with Figs & Honey

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 3 dried figs, chopped
• 1 tsp. honey
• Pinch ground cinnamon

Top oatmeal with figs, honey and cinnamon.

A.M. Snack (181 calories)

• 10 walnut halves
• 1 Tbsp. dark chocolate chips

Lunch (401 calories)

Turkey & Apple Cheddar Melt

• 2 slices whole-wheat bread
• 2 tsp. whole-grain mustard, divided
• 1 medium apple, sliced
• 3 oz. low-sodium deli turkey
• 2 Tbsp. shredded Cheddar cheese, divided
• 1 cup mixed greens

Top one slice of bread with 1 tsp. mustard, 1/2 of the apple slices, turkey and 1 Tbsp. cheese. Top the other slice of bread with the remaining 1 tsp. mustard and 1 Tbsp.cheese. Toast sandwich halves face-up in a toaster oven until the cheese begins to melt and bubble. Add the mixed greens to the sandwich just before serving. Enjoy the rest of the apple slices on the side.

*Look for a deli turkey with less than 150 mg sodium per 1-ounce serving.

P.M. Snack (154 calories)

• 2 medium carrots
• 1/4 cup hummus

Dinner (454 calories)

• 1 serving Citrus Poached Salmon with Asparagus
• 1 cup cooked brown rice

Daily Total: 1,511 calories, 76 g protein, 197 g carbohydrates, 30 g fiber, 48 g fat, 1,494 mg sodium

 

Day 5

Breakfast (369 calories)

• 1 serving Salsa Scrambled Eggs
• 1 small banana

A.M. Snack (135 calories)

• 2 clementines
• 5 walnut halves

Lunch (393 calories)

Tuna & White Bean Spinach Salad

• 2 cups spinach
• 1/3 cup chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 1 cup veggies of your choice (try cucumbers and tomatoes)

Combine ingredients and top salad with 2 Tbsp. Easy Red-Wine Vinaigrette.

P.M. Snack (101 calories)

• 1 medium pear

Dinner (499 calories)

• 1 serving Hasselback Caprese Chicken
• 2 1/4-inch-thick slices baguette, toasted and drizzled with 1 tsp. olive oil each

Daily Total: 1,497 calories, 88 g protein, 145 g carbohydrates, 30 g fiber, 71 g fat, 2,017 mg sodium

 

Watch: How to Make Hasselback Caprese Chicken

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