1,500 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,500 calories falls within the lower total caloric intake for what may be needed to reach this goal.

But what does a 1,500 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,500 calorie diet, as well as provide you with a printable 1,500 calorie diet plan.

Please note: This is just a day’s example of a 1,500 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,500 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,500 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,500 Calories a Day Healthy?

A well-planned 1,500 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a lower level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,600 Calorie Meal Plan
1,700 Calorie Meal Plan
1,800 Calorie Meal Plan

Printable 1,500 Calorie Meal Plan

We have created a printable version of a 1,500 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,500 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,500 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,500 calorie meal plan:

Provides 1,558 kcal, 118g Protein (31%), 126g Carbs (33%), 64g Fat (36%) per day.

Breakfast

Herb Omelet with Spinach Leaves

Calories and Macros

464 Calories
34g Protein (30%)
3g Carbohydrates (3%)
34.4g Fat (68%)

Ingredients

4 Eggs
2 tsp Olive Oil
5 grams Parsley
5 grams Chives
30 grams Parmesan Cheese

Instructions

Step 1: Heat your oil in a non-stick pan over a medium temperature.

Step 2: Finely chop the herbs and grate your cheesy cheese.

Step 3: Whisk the eggs along with your herbs in a bowl with the parmesan cheese and a pinch of salt

Step 4: Pour the whisked eggs into the pan and reduce the heat a little

Step 5: Allow the omelet to cook through until the edges are sealed

Step 6: Using a spatula or a plate, flip the omelet and cook for 1 – 2 minutes on the other side

Step 7: Serve with a sprinkle of black pepper!

Lunch

Tuna Steak Supreme Sandwich

Calories and Macros

496 Calories
40.2g Protein (33%)
53.5g Carbohydrates (43%)
13.2g Fat (24%)

Ingredients

20 grams Cheddar Cheese
4 slices Whole Grain Bread
75 grams Tuna Steak
1/2 tsp Pesto
30 grams Romaine Lettuce

Instructions

Step 1: Pre-grill your sliced tuna steak and allow to chill in the refrigerator. 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the cheddar and avocado and get them ready for action. Then, spread that pesto over the top toast. 

Step 4: Layer all ingredients in whatever order you see fit. We personally went with cheddar, tuna, avocado, cheddar, tuna, lettuce!

Dinner

Simple Chicken and Quinoa Bake

Calories and Macros

444 Calories
32.3g Protein (29%)
45.6g Carbohydrates (41%)
14.4 Fat (29%)

Ingredients

90 grams Chicken Breast
1/4 tsp Garlic Powder
1/4 tsp Paprika
1 1/2 tsp Olive Oil
130ml Chicken Stock
60 grams Quinoa
1 clove Garlic
1 wedge Lemon

Instructions

Step 1: First of all, preheat your oven to 400 F (200 C)

Step 2: Finely chop your garlic

Step 3: In a small bowl, mix the garlic powder, paprika, a little salt and pepper. Then, sprinkle this over your chicken breast

Step 4: Heat half the olive oil in a medium-large frying pan or skillet over a medium heat and then add the chicken.

Step 5: Cook evenly until the chicken is golden brown (about 3 minutes per side) and then remove the chicken from the pan and set aside.

Step 6: In the same pan, add the remaining olive oil, chopped garlic, and quinoa. Lightly cook/toast for about 2 – 3 minutes and then add the chicken broth and bring to a light simmer.

Step 7: Once the quinoa thickens up, either transfer to a baking dish along with the chicken, or place the oven skillet directly into the oven with the chicken laid on top. If the quinoa is a little crunchy, continue adding small amounts of water until it cooks to your preference.

Step 8: Bake for around 15 minutes until the chicken is cooked through and serve with a squeeze of lemon!

Snack 1

Frozen Watermelon Rosemary Smoothie

This one’s pretty refreshing!

Calories and Macros

131 Calories
11.6g Protein (33%)
18.1g Carbohydrates (52%)
2.3g Fat (15%)

Ingredients

125 grams Watermelon
1 wedge Lemon
25 grams Strawberries
100 ml Soy Milk
1/4 tsp Dried Rosemary
10 grams Vanilla Whey Protein (80%)

Instructions

Step 1: To start, chop the seedless watermelon first then set it aside. Grate the zest of the lemon.

Step 2: Combine all of the ingredients in the blender and place on high for 30 seconds, or until you achieve an even consistency.

Step 3: Pour into your glass and garnish with rosemary and a slice of lemon according to your liking! Enjoy!

Snack 2

Blueberries (40 grams)

The berry best of the berry world!

Calories and Macros

23 Calories
0.3g Protein (5%)
5.8g Carbohydrates (91%)
0.1g Fat (5%)