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.

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.

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)

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

• 1 medium apple

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

• 10 walnut halves
• 1 Tbsp. dark chocolate chips

• 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

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.

• 2 clementines

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.

• 8 walnut halves
• 5 dried apricots

• 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

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

• 2 medium carrots
• 1/4 cup hummus

• 1 serving Fig & Goat Cheese Salad

Cinnamon Apples

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

Top sliced apples with cinnamon.

• 1 serving Spaghetti Squash & Chicken with Avocado Pesto

• 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

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.

• 10 walnut halves
• 1 Tbsp. dark chocolate chips

• 1 serving Apple & Cheddar Pita Pocket

• 3 medium carrots
• 1/4 cup hummus

• 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

• 1 serving Salsa Scrambled Eggs
• 1 small banana

• 2 clementines
• 6 walnut halves

• 1 serving Mediterranean Tuna Spinach Salad

• 1 medium pear

• 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

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