5-Day 1500-Calorie Diet Meal Plan

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.

Like this meal plan? Then you will LOVE our new 7-Day 1,500-Calorie Meal Plan.


Banana Spice Smoothie

Day 1

 

BREAKFAST

Banana Spice Smoothie
(283 calories)

MORNING SNACK

1 slice whole-wheat bread spread with 2 Tbsp. part-skim ricotta, topped with 1 chopped dried fig and 1 tsp. honey
(154 calories)

LUNCH

Power salad–Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2 Tbsp. raisins and 2 Tbsp. almonds with 2 Tbsp. low-fat balsamic dressing
(402 calories)

AFTERNOON SNACK

1 small apple and 22 pistachios
(150 calories)

DINNER

Quinoa bowl–Stir-fry 1/2 cup diced extra-firm tofu and 1 cup diced broccoli & carrots in 2 tsp. canola oil. Stir in 1/2 tsp. sesame oil & 2 tsp. soy sauce. Serve over 1 cup cooked quinoa and top with 1 Tbsp. of peanuts
(498 calories)


Weight-Loss Tricks That Really Work

Day 2

 

BREAKFAST

Egg sandwich–Scramble 1 egg in 1 tsp butter and layer on 2 slices whole-grain toast with tomato slices & 1/4 avocado, sliced
(319 calories)

MORNING SNACK

12-oz skim latte and 1 clementine
(135 calories)

LUNCH

Mediterranean plate–Serve 1 4" whole-wheat pita bread with 1 oz feta cheese, 1 cup grape tomatoes, 6 Kalamata olives, 1/4 cup hummus & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice
(396 calories)

AFTERNOON SNACK

18 baked tortilla chips with 1/4 cup guacamole
(198 calories)

DINNER

Carne Asada Taco served with 2 cups lettuce + 2 Tbsp. low-fat vinaigrette and a 12-oz light beer or 8-oz lemonade
(484 calories)


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Day 3

 

BREAKFAST

Yogurt-fruit parfait–8 oz nonfat plain yogurt layered with 1 cup mixed berries, 1/4 cup low-fat granola and 1 Tbsp. sliced almonds
(310 calories)

MORNING SNACK

Fruit-and-nut bar
(<200></200>

LUNCH

Tuna-stuffed pita–Mix 1/2 can water-packed light tuna with 1/4 cup white beans, 1 tsp. each olive oil & lemon juice. Serve in a 4" whole-wheat pita with 2 leaves lettuce; serve with 1 cup grapes
(371 calories)

AFTERNOON SNACK

1 cup sugar snap peas with 1/4 cup hummus
(130 calories)

DINNER

Creamy Chicken Potpie served with 2 cups lettuce, sliced red onions and 2 Tbsp. white-wine vinaigrette
(497 calories)


Day 4

 

BREAKFAST

Bagels and lox–1/2 whole-wheat bagel topped with 1 Tbsp. Neufchâtel cream cheese and 1 oz smoked salmon; tomato, cucumber and red onion slices
(303 calories)

MORNING SNACK

1 small banana with 1 Tbsp. peanut butter
(190 calories)

LUNCH

Low-sodium lentil-vegetable soup (canned, <150 calories),="" 1="" cup,="" served="" with="" 1="" thin="" slice="" hearty="" whole-wheat="" bread="" topped="" &="" toasted="" with="" 2="" tsp.="" pesto,="" 2="" tbsp.="" shredded="" part-skim="" mozzarella="" &="" 2="" chopped="" sun-dried="" tomatoes;="" serve="" w/2=""></150>
(405 calories)

AFTERNOON SNACK

2 Crispy rye crackers with 1-2 Tbsp. spreadable low-fat cheese
(97 calories)

DINNER

Clementine & Five-Spice Chicken served with 2 cups bok choy sautéed in 2 tsp olive oil with garlic; 1/2 cup brown rice
(455 calories)


Day 5

 

BREAKFAST

Cinnamon-apple oatmeal–Cook 1/3 cup rolled oats with 2/3 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped walnuts & cinnamon
(311 calories)

MORNING SNACK

1 cup nonfat plain yogurt with 1 cup mixed berries
(160 calories)

LUNCH

Veggie quesadilla–1 whole-wheat tortilla (<150 cal.)="" stuffed="" with="" 1/3="" cup="" low-fat="" shredded="" cheddar,="" 1/4="" cup="" black="" beans,="" 1/4="" cup="" each="" sliced="" peppers="" &="" mushrooms,="" saut?ed="" in="" 1="" tsp.="" olive="" oil.="" serve="" with="" 1/4="" avocado,=""></150>
(402 calories)

AFTERNOON SNACK

1 cup carrot sticks with 3 Tbsp. hummus
(130 calories)

DINNER

Halibut Packets with Mushrooms & Polenta served with 1 cup steamed string beans tossed with 1 1/2 tsp. olive oil, mustard & lemon juice to taste and 1 Tbsp. sliced almonds; plus 1 small slice of baguette
(480 calories)


20 minute dinner recipes