7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

Submitted by admin on Tue, 03/08/2016 - 09:07

weight loss meal plan 1500 calories

Lose weight, eat well and feel great with this easy weight loss meal plan. This 1,500-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day plan features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.

How to Meal Prep Your Week of Meals:

Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
2. Mix up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
3. Bake the Maple-Nut Granola or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup
4. Hard boil 2 eggs for Days 4 & 5.
5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.

 

Day 1

Breakfast (347 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
• 1 clementine

Morning Snack (198 calories)
• 1 medium apple
• 2 Tbsp. unsalted dry-roasted almonds

Lunch (378 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.

Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (437 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 1/2 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans 
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".

Daily Totals: 1,480 calories, 66 g protein, 155 g carbohydrates, 34 g fiber, 70 g fat, 2,008 mg sodium.

 

Day 2


 

Breakfast (347 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 1 clementine

Morning Snack (129 calories)
• 6 dried apricots
• 6 walnut halves

Lunch (354 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• 1 Tbsp. shredded Cheddar cheese
Top baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
• 1 clementine

Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (424 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• 1/2 cup Easy Brown Rice

Evening Snack (132 calories)
• 2 medjool dates

Daily Totals: 1,515 calories, 54 g protein, 195 g carbohydrates, 39 g fiber, 66 g fat, 1,396 mg sodium.

 

Day 3


 

Breakfast (301 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Morning Snack (128 calories)
• 3 Tbsp. hummus
• 2 medium carrots

Lunch (386 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
• 1 clementine

Afternoon Snack (184 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 2 Tbsp. Maple-Nut Granola
Dip apple slices into peanut butter and granola.

Dinner (457 calories)
• 1 Moroccan-Style Stuffed Pepper
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,511 calories, 80 g protein, 192 g carbohydrates, 32 g fiber, 52 g fat, 1,888 mg sodium.

 

Day 4


 

Breakfast (301 calories)
• 1/4 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Morning Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (382 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with vinaigrette.

Afternoon Snack (164 calories)
• 7 dried apricots
• 8 walnut halves

Dinner (444 calories)
• 2 1/4 cups Warm Lentil Salad with Sausage & Apple
• 1/2 cup Quick Pickled Beets

Daily Totals: 1,496 calories, 98 g protein, 145 g carbohydrates, 31 g fiber, 63 g fat, 1,347 mg sodium.

 

Day 5


 

Breakfast (317 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Morning Snack (117 calories)
• 1 cup sliced cucumber
• 4 Tbsp. Avocado-Yogurt Dip

Lunch (397 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
• 1 1/2 tsp. each olive oil & balsamic vinegar
Top greens with carrot, cucumber, egg and almonds and toss with balsamic vinaigrette.

Afternoon Snack (121 calories)
• 5 dried apricots
• 6 walnut halves

Dinner (427 calories)
• 1 1/2 cups Quick Chicken Tikka Masala
• 1/2 cup Easy Brown Rice

Evening Snack (133 calories)
• 2 medjool dates

Daily Totals: 1,526 calories, 71 g protein, 203 g carbohydrates, 42 g fiber, 63 g fat, 1,393 mg sodium.

 

Day 6


 

Breakfast (317 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Morning Snack (117 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber

Lunch (398 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 2 cups spinach
Reheat the chicken on top of spinach in the microwave.
• 1 medjool date

Afternoon Snack (157 calories)
• 1 medium banana
• 4 walnut halves

Dinner (507 calories)
• 2 cups Korean Beef Stir-Fry
• 1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)

Daily Totals: 1,497 calories, 89 g protein, 198 g carbohydrates, 43 g fiber, 53 g fat, 1,730 mg sodium.

 

Day 7

Breakfast (338 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
• 1 1/2 Tbsp. chopped walnuts

Morning Snack (151 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots

Lunch (382 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
• 1 clementine
Combine ingredients & top salad with vinaigrette.

Afternoon Snack (142 calories)
• 1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)
Toast baguette slices and top with sliced egg and hot sauce.

Dinner (494 calories)
• 1 serving Wild Mushroom Pizza with Arugula & Pecorino

Daily Totals: 1,507 calories, 85 g protein, 172 g carbohydrates, 39 g fiber, 68 g fat, 1,695 mg sodium

 

Watch How to Make Quick Ravioli & Vegetable Soup

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