5-Day 1,500-Calorie Diet Meal Plan

By: Victoria Seaver, M.S., R.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.

5-Day 1,500-Calorie Diet Meal Plan

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. 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.

Day 1

hummus sandwiches

Breakfast (408 calories)

• 1 serving Scrambled Eggs with Vegetables
• 1 slice whole-wheat bread, toasted

A.M. Snack (95 calories)

• 1 medium apple

Lunch (387 calories)

Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (181 calories)

• 10 walnut halves
• 1 Tbsp. dark chocolate chips

Dinner (429 calories)

• 1 serving Charred Shrimp & Pesto Buddha Bowls 

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
• 1 serving Old-Fashioned Oatmeal
• 3/4 cup sliced strawberries
• 2 Tbsp. chopped walnuts
• 2 tsp. brown sugar

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)

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

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)

• 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 (340 calories)

•1 serving Fig & Goat Cheese Salad

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

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
• 1 serving Old-Fashioned Oatmeal
• 3/4 cup sliced strawberries
• 2 Tbsp. chopped walnuts
• 2 tsp. brown sugar

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)

• 1 serving Apple & Cheddar Pita Pocket

P.M. Snack (179 calories)

• 3 medium carrots
• 1/4 cup hummus

Dinner (454 calories)

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

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)

• 1 serving Salsa Scrambled Eggs
• 1 small banana

A.M. Snack (148 calories)

• 2 clementines
• 6 walnut halves

Lunch (373 calories)

• 1 serving Mediterranean Tuna Spinach Salad

P.M. Snack (101 calories)

• 1 medium pear

Dinner (517 calories)

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

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

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