Meal Plans

Easy 1,500-Calorie Meal-Prep Plan for Weight Loss

Meal prep for weight loss is made easy with this 1,500-calorie meal-prep plan, which maps out a full week of meals and snacks that can be prepped ahead of time to make it easier to eat healthy during the busy week.

By

Emily Lachtrupp, M.S., RD

Updated on October 16, 2019

Reviewed by Dietitian

Victoria Seaver, M.S., RD

Easy 1,500-Calorie Meal-Prep Plan for Weight Loss

If you love what's on your plate and it's easy to make, then sticking to your health and weight-loss goals is as simple as can be. We made that principle our guiding light when creating this 1,500-calorie easy meal-prep plan for weight loss. The meals and snacks in this plan use the simplest, most delicious recipes we have and all of the recipes can be fully or partially prepped ahead on a Sunday to save you time and energy during the busy workweek. Plus, leftovers are key to keeping this week of meals simple. Set aside time to do the prep on Sunday and get ready to lose a healthy 1 to 2 pounds this week. When healthy eating is as simple as we made it in this plan, successful and sustainable weight loss becomes reality. Looking for a different calorie level? See this same plan at a lower calorie level: 1,200-Calorie Meal Prep Plan.

How to Meal-Prep Your Week of Meals:

1. Make theEasy Loaded Baked Omelet Muffins.
2. Prep these 3 recipes-Meal-Prep Sheet-Pan Chicken Thighs,Sautéed Peppers & Onions, andCitrus-Lime Vinaigrette-and cook 20 ounces dry whole-wheat rotini (to make 10 cups cooked pasta total). You'll use these ingredients in different recipes throughout the week, like theEasy Chicken Enchilada Casserole, theOne-Pot Greek Pasta, theCheese Quesadillas with Peppers & Onionsand theSlow-Cooker Pasta e Fagioli Soup.
3. Prepare theSlow-Cooker Pasta e Fagioli Soup Freezer Packwith your prepped chicken and pasta and freeze. Remember to defrost the pack overnight on Day 5 so it's ready to go in the slow cooker in the morning on Day 6.
4. Prep theSpicy Slaw Bowls with Shrimp & Edamame. Don't miss the make-ahead note at the bottom of the recipe for storage tips (like keeping the dressing separate and waiting to defrost the shrimp).
5. Make 3 servings ofApple-Cinnamon Overnight Oatsand store in separate containers. This recipe calls for almond milk, but any milk will do.

See More: Healthy Meal Prep Ideas for Weight Loss

Day 1

Breakfast (275 calories)

* 2 Easy Loaded Baked Omelet Muffins

* 1 cup fresh raspberries

A.M. Snack (259 calories)

5 dried figs
3 Tbsp. unsalted roasted almonds

Lunch (293 calories)

Southwest Salad with Black Beans
2 cups mixed salad greens
1/3 cup frozen corn, thawed
1/4 cup sliced cucumber
1/2 avocado, diced
2 Tbsp. chopped red onion
1/3 cup canned low-sodium black beans, rinsed
2 Tbsp.Citrus-Lime Vinaigrette

Meal-Prep Tip: Freeze 1/2 cup black beans to have for lunch on Day 7. Any remaining beans can be frozen for up to 6 months.

P.M. Snack (200 calories)

1 medium apple
1 Tbsp. peanut butter

Dinner (449 calories)

1 servingEasy Chicken Enchilada Casserole
2 cups mixed salad greens
2 Tbsp.Citrus-Lime Vinaigrette

Daily Totals: 1,477 calories, 60 g protein, 159 g carbohydrate, 44 g fiber, 76 g fat, 1,570 mg sodium.

Day 2

Breakfast (318 calories)

* 1 serving Apple-Cinnamon Overnight Oats

* Topped with 2 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (209 calories)

1 cup low-fat plain Greek yogurt
1/4 cup fresh raspberries
2 tsp. honey

Lunch (426 calories)

* 1 serving Spicy Slaw Bowls with Shrimp & Edamame

* 1 medium orange

P.M. Snack (97 calories)

* 1 cup sliced cucumber

* 1/4 avocado, diced

Toss cucumber and avocado together with a squeeze of fresh lime juice and a pinch each of salt and pepper.

Dinner (449 calories)

1 servingEasy Chicken Enchilada Casserole
2 cups mixed salad greens
2 Tbsp.Citrus-Lime Vinaigrette

Daily Totals: 1,499 calories, 85 g protein, 153 g carbohydrate, 37 g fiber, 67 g fat, 1,780 mg sodium.

Day 3

Breakfast (267 calories)

* 1 serving Apple-Cinnamon Overnight Oats

* Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (101 calories)

* 1 medium pear

Lunch (426 calories)

* 1 serving Spicy Slaw Bowls with Shrimp & Edamame

* 1 medium orange

P.M. Snack (201 calories)

1 medium banana
1 Tbsp. peanut butter

Dinner (487 calories)

* 1 serving One-Pot Greek Pasta

Daily Totals: 1,482 calories, 65 g protein, 195 g carbohydrate, 37 g fiber, 67 g fat, 1,229 mg sodium.

Day 4

Cheese Quesadillas with Peppers & Onions

Breakfast (275 calories)

* 2 Easy Loaded Baked Omelet Muffins

* 1 cup fresh raspberries

A.M. Snack (200 calories)

* 1 cup steamed edamame pods seasoned with coarse salt to taste (1/8 tsp.)

Lunch (331 calories)

* 1 cup One-Pot Greek Pasta

* 1/2 cup sliced cucumber

* 1/2 cup cherry tomatoes, halved

* 2 Tbsp. Citrus-Lime Vinaigrette

Toss cucumbers and tomatoes together with vinaigrette.

P.M. Snack (200 calories)

1 medium apple
1 Tbsp. peanut butter

Dinner (469 calories)

1 servingCheese Quesadillas with Peppers & Onions
2 cups mixed salad greens
2 Tbsp.Citrus-Lime Vinaigrette

Daily Totals: 1,475 calories, 67 g protein, 139 g carbohydrate, 35 g fiber, 75 g fat, 2,239 mg sodium.

Day 5

Breakfast (318 calories)

* 1 serving Apple-Cinnamon Overnight Oats

* Topped with 2 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (62 calories)

* 1/2 cup fresh blackberries

Lunch (426 calories)

* 1 serving Spicy Slaw Bowls with Shrimp & Edamame

* 1 medium orange

P.M. Snack (200 calories)

1 medium apple
1 Tbsp. peanut butter

Dinner (469 calories)

1 servingCheese Quesadillas with Peppers & Onions
2 cups mixed salad greens
2 Tbsp.Citrus-Lime Vinaigrette

Meal-Prep Tip: Defrost the Slow-Cooker Pasta e Fagioli Soup Freezer Pack overnight so it's ready to go in the slow cooker in the morning on Day 6.

Daily Totals: 1,475 calories, 63 g protein, 159 g carbohydrate, 41 g fiber, 69 g fat, 1,599 mg sodium.