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.
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)
- 1 serving Scrambled Eggs with Vegetables
- 1 slice whole-wheat bread, toasted
A.M. Snack (95 calories)
- 1 medium apple
Lunch (387 calories)
- 1 serving 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)
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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