Sample Menu 1500 Calorie Diet

Food Preferences And Allergies

1500 Calorie Vegetarian Diet Plan | Healthy Diet Plan For Vegetarians In 1500 Calories | HealthifyMe

The best diet for you is the one you enjoy eating! So if youre not into some of the suggested meal options, feel free to make substitutions.

This plan is gluten-free and usually only whole foods, but does include some dairy from yogurt and cottage cheese. You can easily swap in your favorite dairy alternatives if needed but note this will likely decrease the total protein amount.

To make this soy-free, just swap in your favorite soy-free teriyaki sauce and youre all set!

Here Is A 1500 Calorie Meal Plan With Normal Food

Choosing unprocessed foods is important when trying to adopt better eating habits. The majority of your diet should consist of the following foods:

1500 calorie meal plan with normal food You can change the foods you do not want in the diet list in the following options.

Non-Starch Vegetables: Cabbage, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.

Starchy Vegetables: Potatoes, peas, sweet potatoes, bananas, pumpkins, etc.

Fish and Shellfish: Sea bass, salmon, cod, oysters, shrimp, sardines, trout, oysters, etc.

Eggs: Egg yolk and white together have more nutritional value. It is not recommended to consume only white or yellow.

Poultry and Meat: Chicken, turkey, beef, lamb, etc.

Fruits: Fruits, apples, pears, citrus fruits, melon, grapes, bananas, etc.

Legumes: Chickpeas, kidney beans, lentils, black beans and more.

Plant-based Protein Sources: Tofu, plant-based protein powders.

Dairy: Full-fat or low-fat plain yogurt, kefir, and full-fat cheeses.

Whole Grains: Oats, brown rice, quinoa, cracked wheat, barley, corn, etc.

Healthy Fats: Avocado, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.

Seeds, Nuts: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.

You can replace the foods in the 1500 calorie meal plan with normal food that do not fit your taste buds or your diet with the foods we mentioned above.

Be Aware Of Your Calorie Intake

Though you may think that youre eating less, its common to underestimate the amount of food that you are consuming .

An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.

Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.

Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people.

Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (

Read Also: Dash Diet Weekly Menu Plan

Ways A Heart Dietitian Can Help You

When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian.

Our goal is to reduce your cardiac risk, explains Ms. Zumpano. We try to get you started and educate you so that youre empowered to make good versus bad food choices.

When you see a heart dietitian, you will learn how to:

1.Distinguish nutrient-dense foods from empty-calorie foods.

  • The Mediterranean diet is loaded with nutrient-dense foods, packed with vitamins, minerals, fiber and/or healthy fat fresh produce nuts, seeds and olive oil beans and whole grains and lean proteins.
  • The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. They add to your weight, and raise your blood sugar and bad HDL cholesterol levels.

2. Choose healthy versus unhealthy fats.

3. Tell healthy carbs from unhealthy carbs.

  • High-fiber carbs are always better than simple carbs, like sweets, snack foods, chips and white bread, pasta or rice.
  • Every meal should include lots of veggies, and some fruit or whole grain. Watch your grain portions, cautions Ms. Zumpano. I recommend three 15-gram servings of carbs per day for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.
  • If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal and 3 to 4 grams of carbs . This will also keep your blood sugars stable.

4. Eat at home more often.

5. Get a handle on your snacking.

How To Use This Clean Eating Meal Plan

17 Best images about 1500 CAL MEAL PLAN on Pinterest ...

Listed below youll find a three-week menu with dietitian-approved breakfasts, lunches, dinners, and snacks. Each week provides a grocery list, meal schedule, and links to all recipes.

This plan does not include any beverages, so if you are drinking anything that contains calories, this will impact your daily nutrition – just be sure to track it!

I recommend cooking a majority of the meals in advance using a weekly meal prep routine.

Use the shopping list to plan ahead before you hit the grocery store, and buy all of your ingredients in one haul. Then choose a day or two that works for you and pre-cook and portion your meals for the week.

Also Check: Best Low Calorie Diet For Weight Loss

If Your Goal Is To Lose Weight A Meal Plan Can Be A Useful Way To Help

Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But its important to make sure its the right option for you first.

Our 1,500 calorie meal plan is both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day. Across the week weve calculated an average of around 1500kcal per day to help you reach your goals.

Weve included the value for fibre too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet every day.

The recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.

Calorie Meal Plan With Normal Food


1500 calorie meal plan with normal food: First-day plan


  • Mix 2 tablespoons of oats in 1 cup of whipped yogurt. Slice half the banana on it and add 20 unsalted raw almonds


  • A small plate of chickpeas meal
  • 2 tablespoons of cooked cracked wheat
  • Low-fat salad
  • A handful of raw peanuts


  • Sauté 100 grams of cubed salmon marinated with hot peppers in a pan and serve with a bit of cheese and plenty of arugulas

Total Calorie: 1385

1500 calorie meal plan with normal food: Second-day plan


  • Add a small-size glass of milk to 4 tablespoons of high fiber muesli. Grate 15 unroasted hazelnuts and a fresh apple.


  • A small-size plate of zucchini
  • Tzatziki is made of a bowl of full-fat yogurt


  • 2 slices of full-fat cheese
  • 8 green olives
  • 1 slice of whole-wheat bread
  • Tomato slices
  • 100 grams of grilled chicken breast marinated with spices
  • 1 slice of whole-wheat bread
  • Low-fat beet salad
  • 1 small plate of vegetable stew
  • 2 tablespoons of cooked cracked wheat

Total Calorie: 1507



  • Made from 2 eggs tomatoes, peppers and onions roasted with a tablespoon olive oil. Some cheese on it.
  • 1 slice of whole-wheat bread


  • A cup of plain yogurt containing probiotics


  • A sandwich prepared with 2 slices of feta cheese, lots of tomatoes, cucumbers and peppers in whole wheat pita bread


  • 25 grams of dark chocolate


  • 1 small plate of potato-meat dish
  • 1 bowl of yogurt

1500 calorie meal plan with normal food: Fifth-day plan


Read Also: How Many Carbs Per Day On A Keto Diet

Calorie Healthy Macro Meal Plan

This 7 day macro friendly healthy meal plan is 1500 calories, 150 grams of protein, 150 g carbs, and 40 g of fat. for a one page printable view of the plan, new healthy meal ideas, the shopping list, and the recipes!


After posting a before and after weight loss picture on Instagram, a reader asked how weighing and measuring food affected my relationship with food, and what kind of message that would send to kids in the home.

In full transparency, Ive never suffered from an eating disorder, beyond the typical days of overeating because Im mad at the world, or because food tastes so good.

After thinking about this question though, I realized there is a big difference between weighing and measuring your food because you have a poor relationship with food, and doing it because you want to make sure you are getting all the nutrients you need.

How To Lose Weight Eating Clean

My 1500 calorie meal plan for 7 days

Cleaning up your diet can help cut out a lot of excess calories from added sugars and processed foods, but it is entirely possible to overeat on nutritious, whole foods. No matter what lifestyle approach you are following, calories are key!

Figure out exactly how many calories you need to consume each day to achieve your goals and then build your meal plan to match. Try this free calorie calculator to get your total daily energy expenditure in a few minutes.

Recommended Reading: Diet For Quick Weight Loss In 3 Days

Important Points About This Meal Plan

  • This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
  • A mix of whole milk and semi skimmed has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium.
  • These meal plans meet your recommended amount of fibre across the week. It’s important to note that children under 16 years of age need less fibre than adults.
  • These meal plans outline daily food intake, but its still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar.
  • Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.

    Day Meal Plan Notes And Brands I Used:

    For a complete list of my favorite low calorie brands, check out my buying guide here. For products specific to this meal plan, the links are below.

    Sunday Meals 1531 calories, 140 protein, 144 carbs, 35 fat

    • Breakfast – 1 cup Egg whites, 1 egg, 1 ounce cheese, 2 slices bread, and a banana. 547 calories, 41 P/ 58 C/ 14 F
    • Lunch Lettuce, tomato, cucumber, 4 oz chicken, 1 ounce feta cheese, croutons, 2 tablespoons Bolthouse dressing, and sugar free Jello (391 calories 45 P / 22 C / 9 F
    • Snack 1 scoop ON protein powder, 1 cup almond milk, 0.25 teaspoon xantham gum, 1 Tablespoon sugar free pudding mix. 180 calories, 25 P / 10 C / 4 F
    • Dinner 1 cup peaches, 4 ounce 93% ground beef, 3 ounces mushrooms, 85 grams riced cauliflower, 1/2 cup white rice. 413 calories, 29 P / 54 C / 8 F

    Monday Meals 1499 calories, 149 protein, 141 carbs, 39 fat

    • Breakfast 1 cup egg whites, 1 egg, 1 ounce cheese, 1/2 cup blueberries, 1/3 cup oats , sugar free maple syrup 388 calories, 33 P / 35 C / 12 F
    • Lunch 1 tortilla, 4 ounces chicken breasts, lettuce, cucumber, tomato, light mayo, and an apple. 425 calories, 40 P / 55 C / 6 F
    • Snack 1 scoop vanilla protein powder, 2/3 cup nonfat plain Greek yogurt, 1 tablespoon peanut butter, sugar free syrup. 315 calories, 46 P / 12 C / 9 F
    • Dinner 4 ounces 93% ground beef, 1/2 cup spaghetti sauce, 250 g spiralized zucchini, 1 dinner roll. 371 calories, 30 P / 39 C / 12 F

    Tuesday Meals 1552 calories, 153 protein, 146 carbs, 41 fat

    You May Like: Daily Carbs Allowed On Atkins Diet

    Dont Obsess Over Your Weight

    While people generally state that they want to lose weight, they often mean that they want to lose fat.

    When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass.

    Though this leads to slower weight loss, increased muscle mass helps your body burn fat .

    Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.

    This can show you that even though the scale shows slow weight loss, youre still losing fat and gaining muscle.


    Being aware of calorie intake, eating whole foods, increasing physical activity and not obsessing over your body weight are simple ways to reach your weight loss goals.

    Older Adults’ Unique Nutrition Needs


    Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:

    • Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
    • To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
    • Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
    • Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
    • Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
    • Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.

    It can be hard for some people to follow through on smart food choices. Read about common roadblocks and how to overcome them and check out the USDAs tips for older adults.

    Read Also: Percentage Of Fat In Keto Diet

    Aesthetics Vs Performance Goals

    When it comes to healthy eating, I believe your motives determine your food relationship. Because Im focused right now on a performance goal , I want every ounce of protein, and every gram of carb my body needs for fuel. I also dont want to overeat, because gaining weight also limits my ability to run fast and see muscle.

    When goals are based on aesthetics, I do think the food relationship can get complicated. Rather than eating to perform athletically, you are trying to control your appearance, and that is a losing battle, and not measurable.

    So, if you feel like your athletic performance can benefit from a controlled eating plan, read on.

    Customizing Your Clean Eating Meal Plan

    This meal plan is built for a 1500 calorie plan. All you need to do is multiple the portions to match your calorie needs.

    For example, if you need 1800 calories per day, youll need to increase portions by 20%. Just multiple all ingredients by a factor of 1.2 and your set!

    Or if you need fewer calories, such as a 1200 calorie meal plan, youll need to decrease portions by 20% and multiple all your ingredients by a factor of 0.8.

    Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently.

    Recommended Reading: Can Diabetics Drink Diet Drinks

    Cost And Time Breakdown

    Each week’s menu will cost you roughly $250 to $300 in groceries depending on whether or not you choose organic, chop sales, buy some items prepped, location, etc.

    You can also plan to take a two to three hours each week cooking and prepping your dishes – does not include clean up time!

    For roughly the same cost and zero cooking or clean up time, you could have all of your food prepared and shipped directly to your door each week with Trifecta’s clean eating meal delivery. Never eat the same thing again, skip the meal prep altogether, and make sticking to your clean eating diet easier than ever!

    Guidelines To Follow While Practicing A 1500 Calorie Dash Diet Menu

    1800 Calorie Meal Plan
    • The focus needs to be towards following a healthy and balanced meal daily
    • Stay away from all the processed, packaged, and refined food options
    • Speak to your doctor or physician before jumpstarting with the diet plan menu
    • Increase your water intake while avoiding other sugary beverages like cola, soda, and packaged juices
    • Try to opt for a daily exercising routine to keep your blood circulation and pressure stabilized
    • Avoid smoking and alcohol consumption while following this diet plan

    You May Like: Low Carb Diet For High Triglycerides

    Us/puerto Rico Earnings And Total Volume Acknowledgement

    Please be aware of the important business rules for the U.S. and U.S. territories.

    These rules will affect you if you place an order in the United States or U.S. territories and are relying on the volume for your qualification to earn, worldwide earnings, discount advancement, Sales & Marketing Plan levels, promotions, etc.

    If you plan to rely on U.S./U.S. territory volume for your qualification to earn or for any other qualification, you must ensure that the U.S./U.S. territory volume is Documented.

    What is Documented Volume ?Documented Volume is volume that can be used towards your qualification to earn , qualification to achieve higher discounts, advancement in the marketing plan, and qualification for promotions.Purchases in the U.S./U.S. territory for personal consumption and purchases for retail sale where a receipt was not generated will NOT count as Documented Volume.

    Here is how to accumulate Documented Volume:

    If you are relying on this volume to qualify to earn on both your U.S./U.S. territory and Worldwide earnings, these rules could potentially impact your qualification if your U.S./U.S. territory purchases are not documented. As a result, there are certain limits on the ability of International Distributors to place an order in the U.S. & U.S. territories.

    There are two major reasons for this:

    • Customer Direct orders with the creation of a receipt with this order*
    • Customer orders via the Distributors GoHerbalife website


    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles