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

Victoria Seaver, M.S., R.D.
Updated February 27, 2020
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Love food, but want to lose weight? Good news! With this 5-day meal plan to lose weight, you can enjoy delicious low-calorie foods that also leave you feeling satisfied for fewer calories. Recipes like the Spaghetti Squash & Chicken with Avocado Pesto, Veggie & Hummus Sandwich and the Chipotle-Lime Cauliflower Tacos include lots of veggies, which are low-in-calories so you can have larger servings to fill up without going over your daily calorie limit.

Related: How Many Calories Do You Need to Lose Weight?

Couple this healthy meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds this week. When you're ready for more, check out our other healthy weight-loss meal plans, like this Simple 30-Day

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

The Best Meal-Prep Containers:

For breakfast (like this week's oatmeal) and salad dressings or sauces: Wide-Mouth Mason Jars (To buy: amazon.com, $19 for 6)

For snacks: Stasher Brand Reusable Bags (To buy: amazon.com, $12 for 1)

For transporting lunch: Prep Naturals Glass Meal-Prep Containers with Lids (To buy: amazon.com, $26 for 5)

For dinner leftovers: OXO Good Grips 8 Cup Leakproof Glass Food Storage Container (To buy: amazon.com, $15 for 1 large)

Day 1

Breakfast (408 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (387 calories)

P.M. Snack (181 calories)

  • 10 walnut halves
  • 1 Tbsp. dark chocolate chips

Dinner (429 calories)

Daily Total: 1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodium

Day 2

Breakfast (321 calories)

Oatmeal with Fruit & Nuts

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

A.M. Snack (70 calories)

  • 2 clementines

Lunch (419 calories)

Green Salad with Chickpeas

  • 2 cups mixed greens
  • 1/2 cup cucumber slices
  • 8 cherry tomatoes, halved
  • 1/3 cup canned chickpeas, rinsed
  • 2 Tbsp. feta cheese
  • 10 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)

Daily Total: 1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodium

Day 3

Breakfast (331 calories)

A.M. Snack (154 calories)

  • 2 medium carrots
  • 1/4 cup hummus

Lunch (340 calories)

P.M. Snack (95 calories)

Cinnamon Apples

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

Top sliced apples with cinnamon.

Dinner (497 calories)

Evening Snack (99 calories)

  • 1 Tbsp. dark chocolate chips
  • 5 strawberries

Daily Total: 1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodium

Day 4

Breakfast (321 calories)

Oatmeal with Fruit & Nuts

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

A.M. Snack (181 calories)

  • 10 walnut halves
  • 1 Tbsp. dark chocolate chips

Lunch (354 calories)

P.M. Snack (179 calories)

  • 3 medium carrots
  • 1/4 cup hummus

Dinner (454 calories)

Daily Total: 1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodium

Day 5

Breakfast (369 calories)

A.M. Snack (148 calories)

  • 2 clementines
  • 6 walnut halves

Lunch (373 calories)

P.M. Snack (101 calories)

  • 1 medium pear

Dinner (517 calories)

Daily Total: 1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodium

Watch: How to Make Hasselback Caprese Chicken

See More:

What Does a 1,500 Calorie Day Look Like?

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

Healthy Dinners for a 1,500-Calorie Diet Meal Plan

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