Diet Plan For 1500 Calories A Day


Diet Plan For 1500 Calories A Day – The best way to lose weight is to create a calorie deficit. You could create this deficit through working out and exercising, or you could simply lower your calorie intake. Most people want the quickest and easiest way to lose weight. The goal of this article is to get you on the right track in choosing a diet plan that will work with your lifestyle!

How I Prep a Week of Easy 1500-Calorie Days

If you’re sticking to a calorie budget, you likely understand the importance of planning and prepping your meals. Starting the week with a fridge full of packed and prepped food can help you stay within your calorie range and prevent mealtimes from being stressful. But picking and choosing the best recipes to prep? Now that’s where things get tricky.

It’s also where we come in. This Power Hour plan is packed with lean proteins, fresh vegetables, and whole grains to create an entire week’s worth of meals that all clock in at 1,500 calories a day or fewer — a common calorie goal for those looking to lose weight or consume fewer calories.

Meal Prep Goals

  • Breakfast: An easy, grab-and-go option packed with protein and carbs to power me through the morning and keep me full until lunch (five days).
  • Lunch: Two base options that are high in protein but low enough in calories that they can be combined with other staples to make packable salads, grain bowls, and sandwiches. Also, a few low-cal snacks that can be enjoyed without hesitation (five days).
  • Dinner: Mix-and-match proteins that can also be assembled in a few different ways throughout the week to create satisfying dinners rich in whole grains and vegetables (five days).
  • Nutritional Goals: Wholesome, satisfying meals that clock in at a total of 1,500 calories a day or fewer.

Does Your Body Need a 1200-1500 Calorie Meal Plan?

Mostly, the nutrition labels base their recommendations on a 2000 calorie diet. In such a case, the restrictive diet, which requires a person to reduce their daily intake of calories to 1200-1500 calories, may lead to malnourishment in some cases.

Typically, more calories for older adults, young males, active individuals, breastfeeding or pregnant women or medically conditioned people are critical than the other people. In addition, the number of calories required for a person each day varies vastly depending on different factors, including age, sex, activity level, body size along with any medical conditions. For example, people who are overweight or obese and lead a sedentary lifestyle would need fewer calories, thus making the 1200 calories meal plan somewhat safe and potentially effective for them.

Heart Healthy Meal Plan within 1200- 1500 Calories: Foods to Eat

Since a 1200-1500 calorie meal plan would surprise your body with its sudden impact on body weight and functioning, it is essential to safeguard your heart health. Hence, it is crucial to plan your meals smartly. As mentioned above, you should add adequate amounts of fruits and vegetables that are healthy for your heart. Let us look at some foods that are low in calories and enhance your heart health.

  • Eat more seasonal fruits and vegetables, as the minerals and vitamins in them are heart-healthy.
  • Include more fibre-rich foods such as green leafy vegetables, nuts and seeds along with whole pulses and legumes in your diet. They keep you satiated for long and prevent excess calorie-consumption
  • Add whole grains to your diet. They are complex carbohydrates like multi grains and millets (e.g Ragi, Jowar, Bajra, foxtail millet, pearl barley millet, finger millets etc) that take time to convert into sugar and are healthy for your heart.
  • Omega-3 fatty acids help prevent heart diseases by reducing the free radical damage of cell walls. Hence, you should consume them. The best sources are fatty fish, walnuts and flax seeds. You can also opt for Omega 3 supplements to further reduce the free radical activity.
  • If you crave chocolates, do not hesitate in consuming a piece of dark chocolate. It is rich in antioxidants, which can help boost heart health.

7 Day Heart Healthy Meal Plan: 1200-1500 Calories

Here is an easy-to-follow 7-day heart-healthy meal plan with 1200 calories to help you cut down on those calories and protect your heart from any damage.

Day 1 Meal Plan

Breakfast (251 Calories)

Scramble Eggs : One Serving (146 Calories)

  • Lightly coat a pan with cooking spray
  • Add 1/2 cup no-fat egg substitute
  • Put 1/2 cup mushroom
  • Add 1 tbsp each of diced red bell pepper and scallions
  • Finally, add one oz. of low-fat Swiss cheese

One medium Banana (105 Calories)

Mid-Morning Snack (51 calories)

Dried Apricot Halves: 6 (51 calories)

Lunch (330 calories)

Veggie Pita Meal: One Serving (289 Calories)

  • Low-fat Feta cheese: 28.3 g.
  • Tomato slices: 3
  • Sliced avocado: 1/2
  • 4 inch wholewheat Pita bread: 1

Fruit Break

Fresh Pineapples: Two Cups (41 Calories)

Mid-Meal Snack (135 calories)

  • Hummus: 2tbsp (52 calories)
  • Sugar Snap Peas: 15 (21 calories)
  • Orange: 1 (62 calories)

Dinner (407 calories)

  • North Country Braised Chicken (268 calories)
  • Whole-wheat fettuccine: (87 calories)
  • Steamed broccoli: 4 spears, with a squeeze of lemon (52 calories)

Day 2 Meal Plan

Breakfast (279 Calories)

  • Steel cut Oats: 1 medium (139 calories)
  • Strawberries: ¾ cup (40 calories)
  • Nonfat plain Greek yoghurt: 6 oz. (100 calories)

Mid-Morning Snack (46 calories)

Prunes: 2 (46 calories)

Lunch (330 calories)

Veggie Cottage Cheese: One Serving (278 Calories)

  • 1% Cottage cheese (no salt added): 1 cup 
  • Cherry tomatoes for topping: 18 
  • Diced red bell pepper: 1 cup
  • Sliced cucumber: 1 cup

Fruit Break

Kiwi: One (42 Calories)

Mid-Meal Snack (198 calories)

  • Plain Almonds (unsalted): 12 (103 calories)
  • Medium Apple: 1 (95 calories)

Dinner (336 calories)

Paprika-Herb Rubbed Chicken (127 calories)

  • Boiled couscous: 3/4 cup cooked wholewheat couscous 
  • Diced red bell pepper: 1tbsp
  • Scallions: 1tbsp

Green Beans: 1½ cups (209 calories)

Day 3 Meal Plan

Breakfast (274 Calories)

Egg sandwich: One (232 Calories)

  • Lightly coat pan with cooking spray
  • Scramble 1/2 cup egg
  • Tomatoes (sliced): 3 
  • Low-fat cheese: 1 oz. 
  • Multigrain sandwich bread (thin): 2

One Kiwi (42 Calories)

Mid-Morning Snack (51 calories)

Dried Apricot Halves: 4 (34 calories)

Lunch (330 calories)

Hummus Pita Meal: One Serving (238 Calories)

  • Hummus: ¼ cup
  • Tomatoes (sliced): 3
  • Low-fat cottage cheese cheese: 1 oz.
  • 4 inch wholewheat Pita bread: 1

Fruit Break

Orange: One (62 Calories)

Mid-Meal Snack (130 calories)

  • Brown Rice Cake: 1 slice (35 calories)
  • Vanilla/Strawberry non-fat frozen yoghurt: ½ cup (95 calories)

Dinner (434 calories)

  • Lemon and Dill Chicken (170 calories)
  • Roasted Potatoes (roast with skin and use 1tsp olive oil: 1½ cups (198 calories)
  • Steamed green beans with a squeeze of lemon: 1½ cups (66 calories)

Day 4 Meal Plan

Breakfast (250 Calories)

  • Shredded Wheat Cereal: 1 cup (167 calories)
  • Milk: 1 cup (83 calories)

Mid Morning Snack (51 Calories)

Dried apricot halves: 6

Lunch (299 Calories)

Raita: 1 serving (146 calories)

  • Mix 6 oz. nonfat plain Greek yoghurt with 1 cup each diced tomato and cucumber
  • Season with cumin and crushed red pepper to taste

Multigrain crispbreads: 2 (48 calories)

Medium banana: 1 (105 calories)

Lunch (53 Calories)

Baby Carrots: 15 (53 calories)

Dinner (438 Calories)

  • Curried tofu salad: 1 serving (128 calories)
  • Whole wheat roll: 1 (114 calories)
  • Sweet potato chips: 1 oz. (141 calories)
  • Cucumber salad: 1 serving (55 calories)
  • One cup sliced cucumber with 1/2 Tbsp. Raspberry Vinaigrette

Day 5 Meal Plan

Breakfast (275 Calories)

Egg Sandwich: 1 serving

  • Coat the pan lightly with cooking spray
  • Scramble ½ cup egg whites
  • Add 2 oz. low-fat Swiss cheese
  • Serve on one thin multigrain sandwich bread

Mid-Morning Snack (84 Calories)

Dried Apricot Halves: 10

Lunch (362 Calories)

Avocado Salad Pita: One serving (262 calories)

  • Mix ½ mashed avocado with ¼ cup rinsed chickpeas
  • Squeeze 1 tbsp lemon juice in the mixture
  • Spread the salad mixture on one 4-inch whole-wheat pita bread.

Non-Fat Plain Greek Yoghurt: 6 oz. (100 calories)

Mid-Meal Snack (53 Calories)

Strawberries: One cup

Dinner (440 Calories)

Penne Arrabiata and Capicola: One serving (311 calories)

Salad: One serving (129 calories)

  • Take two cups of mixed salad greens
  • Add 12 cherry tomatoes and one cup of cucumber to the greens
  • Add 1 tbsp of lemon-mint Vinaigrette 

Day 6 Meal Plan

Breakfast (250 Calories)

  • Whole wheat daliya: One bowl (167 calories)
  • Skimmed milk: One cup (83 calories)

Mid-Morning Snack (35 Calories)

Brown Rice Cake: One slice

Lunch (322 Calories)

  • Unsalted Cottage Cheese: One cup (163 calories)
  • Cantaloupe: One cup (54 calories)
  • Banana (medium): One (105 calories)

Mid Meal Snack (37 Calories)

Cherry Tomatoes: 12

Dinner (423 Calories)

Tomato and Olive Stuffed Portobello Caps: One serving (118 calories)

Cooked Whole wheat Couscous: ¾ cup (204 calories)

Salad: One Serving (101 calories)

  • Mix 2 cups baby spinach with 1/2 cup strawberries
  • Add 1 tbsp. LemonMint vinaigrette for flavour

Day 7 Meal Plan

Breakfast (250 Calories)

Scallion Scrambled Eggs: One serving (170 calories)

  • Lightly coat pan with cooking spray
  • Scramble 1/2 cup egg 
  • Add one tomato slice, 1⁄4 cup diced part-skim Mozzarella cheese and 1 tbsp. scallions

Strawberries: ½ cup (80 calories)

Mid-Morning Snack (57 Calories)

Dried Tart Cherries: 2 tbsp (80 calories)

Lunch (311 Calories)

Veggie Sandwich: One serving (211 calories)

  • Mix 1 oz. Low-fat cottage cheese, three tomato slices, 1⁄4 cup alfalfa sprouts and 1 tbsp. cholesterol-free mayonnaise together
  • Spread the mixture on one thin multigrain sandwich bread

Non-Fat Plain Greek Yoghurt: 6 oz. (100 calories)

Mid-Meal Snack (42 Calories)

Any Fruit: 1 (Medium sized)

Dinner (395 Calories)

Grilled Rosemary Salmon Skewers: One serving (172 calories)

Cooked Quinoa: ½ cup (111 calories)

Salad: One serving (112 calories)

  • Baby Spinach: 2 cups
  • Tomato Slices: ½ cup
  • Raspberry Vinaigrette: 1 tbsp

Diet Chart For 1500 Calorie

A 1500 Calorie Diet also referred as low-calorie diet is usually used to achieve weight loss of 1 lb (0.5 kg) to 2 lb (0.9 kg) per week. Weight loss beyond 2lb is not recommended by experts. Obesity is treated by a low calorie diet. While on a low calorie diet eat more tomatoes, Eat protein-rich foods like eggs, salmon, and lean meats, consume fiber rich foods, try some chilli peppers, eat healthy fats and avoid foods that have empty calories.

An ideal 1500 Calorie Diet looks like the one mentioned below:

  2. Meal 1 – Shredded Wheat Cereal – 1 cup (190), Skim Milk – 1½ cups (135), Strawberries – ½ cup (27)
  3. Meal 2 – Scrambled Eggs (4 egg whites, 1 whole egg) (141), Grapefruit – ½ large (27)
  4. Meal 3 – Brown Rice – ½ cup(108), Grilled Chicken Breast – 110 grams (3 oz.)(142), Green Beans – 180 grams (6 oz.)(60)
  5. Meal 4 – Salmon – 150 grams (4 oz.)(207), Broccoli – 1 cup(55), Yams– 150 grams (4 oz.)(132)
  6. Meal 5 – Grilled Chicken Breast – 110 grams (3 oz.)(142), Light Italian Dressing – 3 Tbsp(68), Large mixed green salad – 2 cups(50)
  7. Approximate calories: 1484
  8. Meal Ratios: Protein 35%, Carbohydrates 50%, Fats, 15%

Follow this diet for a week and your weight will be reduced by 0.5kg to 0.9kg.

Diet Chart

Breakfast (8:00-8:30AM)Oat Meal n Eggs(2) (1 cup)
Mid-Meal (11:00-11:30AM)Yoghurt (1/2 cup)
Lunch (2:00-2:30PM)Tuna Sandwich (2)
Evening (4:00-4:30PM)Cheese n Crakers
Dinner (8:00-8:30PM)Chicken n Broccoli Pasta (1 cup)
Breakfast (8:00-8:30AM)Boiled Egg(3 whites) n Corn Salad (1 cup)
Mid-Meal (11:00-11:30AM)Humus n Carrot Strips
Lunch (2:00-2:30PM)Green Tofu Curry (1 cup)
Evening (4:00-4:30PM)Orange (1)
Dinner (8:00-8:30PM)Shrimp n Broccoli Pasta (1 cup)
Breakfast (8:00-8:30AM)Sprouts (1 cup)
Mid-Meal (11:00-11:30AM)Yoghurt n Sliced Apple
Lunch (2:00-2:30PM)Veg Salad with Nuts n Shredded Cheese (1 cup)
Evening (4:00-4:30PM)5-6 Almonds
Dinner (8:00-8:30PM)Salmon n Broccoli Salad with Yams (1 cup)
Breakfast (8:00-8:30AM)Scrambled Egg(2) with Broccoli
Mid-Meal (11:00-11:30AM)Sliced Cucumber n Carrots + Salsa Dip
Lunch (2:00-2:30PM)Stir fried Veggies with Tofu Dressing (1 cup)
Evening (4:00-4:30PM)4 Cashew nuts + 4 Raisins
Dinner (8:00-8:30PM)Grilled Lean Steak (1 serving)
Breakfast (8:00-8:30AM)Scrambled Egg(2) + 1 Orange / Lemon
Mid-Meal (11:00-11:30AM)Humus n Cucumber Strips
Lunch (2:00-2:30PM)Grilled Shrimp n Quinoa (1 cup)
Evening (4:00-4:30PM)Rasberries (1/2 cup)
Dinner (8:00-8:30PM)Grilled Salmon n Lemon with Lettuce (1 serving)
Breakfast (8:00-8:30AM)Wheat Cereal with Milk(Toned) n Strawberries (1 cup)
Mid-Meal (11:00-11:30AM)Yoghurt n Berries (1/2 cup)
Lunch (2:00-2:30PM)Pita Tuna Pockets (2-3)
Evening (4:00-4:30PM)Dark Chocolate (30gms=2-3 cubes)
Dinner (8:00-8:30PM)Chicken Greek Salad (1 serving)
Breakfast (8:00-8:30AM)Boiled Veg Salad (1 cup)
Mid-Meal (11:00-11:30AM)Yoghurt n Mango (med.)
Lunch (2:00-2:30PM)Shrimp n Broccoli Pasta (1 cup)
Evening (4:00-4:30PM)Dates (2)
Dinner (8:00-8:30PM)Shrimps n Black Beans (1 cup)

Food Items To Limit

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do’s And Dont’s


  1. Eat Healthy Fat to Lose Weight
  2. Eat 2-3 hours before going to sleep
  3. Make Healthy Swaps
  4. Follow Smart Tips for Dining Out


  1. Don’t starve yourself
  2. Dont dehydrate yourself
  3. Dont eat if your are not hungry
  4. Dont eat too much saturated fat

Food Items You Can Easily Consume

  1. Non-starchy fruits and vegetables
  2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
  3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Have five or six small meals throughout the day.
  6. Eat a heavy breakfast

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