1500 Calorie Meal Plan: What to Eat & Avoid

Maintaining a 1500 calorie meal plan is a type of restrictive dietary approach that can be used to achieve weight loss. This type of diet decreases the amount of calories consumed daily, causing the body to use its fat stores as a source of energy, resulting in weight loss. 

In addition to decreasing daily calories, it is important to eat small, frequent meals (5 or 6) throughout the day with a focus on healthy foods.

Make sure to talk to a registered dietitian before starting this or any type of diet. It is important to develop a personalized diet that will prevent vitamin and mineral deficiencies that could negatively impact health and well being. 

assortment of healthy foods

Diet instructions

A 1500 calorie meal plan involves 5 or 6 small meals spread out over the course of a day that prioritize healthy foods like fresh fruits and vegetables, legumes, lean protein, healthy fats, whole grain cereals, and root vegetables. 

It is important to drink at least 50 ounces (1.5 liters) of water a day, which can include unsweetened teas, in order to hydrate the body and control hunger. Drinking water can help the body to not confuse hunger with thirst, promoting a feeling of satiety and helping to control appetite.

In addition, it is recommended to practice regular physical exercise, such as weight training, swimming, running, or dancing, at least 3 times per week to accelerate the metabolism and help with weight loss.

Also recommended: 15 Best Exercises for Weight Loss (& How Many Calories They Burn) tuasaude.com/en/best-exercises-to-lose-weight

What to eat

When following a 1500 calorie meal plan it is important to prioritize low calorie foods that keep you feeling full. These include:

  • Fresh fruits, like strawberries, peaches, pears, melon, apples, kiwi, bananas, tangerines, lemons, blackberries, watermelon, grapes, cherries, passion fruit, and oranges;
  • Fresh vegetables, like lettuce, tomato, green beans, cucumbers, arugula, spinach, chard, watercress, broccoli, cauliflower, zucchini, and eggplant;
  • Healthy fats, like olive oil, avocado, coconut oil, avocado oil, Chia seeds, flaxseed, and squash;
  • Lean protein, like fish, seafood, chicken, eggs, tofu, and lean cuts of beef such as shank, knuckle, and rump steak;
  • Legumes, like beans, soy, chickpeas, lentils, and split peas;
  • Whole grains, like brown rice, whole grain bread, whole wheat pasta, and corn.

In addition, spices like cinnamon, pepper, and turmeric, and natural teas such as green tea, yerba mate, black tea, and hibiscus tea, are great options to include in your diet, as they are low in calories and contain thermogenic properties that accelerate metabolism and contribute to more rapid weight loss.

Meal plan

The following table contains a sample 3-day 1500 calorie meal plan:

 

Day 1

Day 2

Day 3

Breakfast

1 cup of coffee (no sugar) + omelet made with 1 egg and fresh herbs + 1 small whole grain roll + 1 medium pear

Coffee with 1 cup of milk (no sugar) + 1 slice of whole grain bread + 2 medium slices of ricotta cheese (2.5 ounces)

1 cup of coffee (no sugar) + 3 corn tortillas + guacamole made with 2 Tbsp avocado,20 g onions, and 30 g chopped tomato

Calories

305

238.8

203

Morning snack

1 large banana + 1 Tbsp roasted peanuts without salt

1 medium peach + 5 almonds

½ a medium papaya + 2 Tbsp pumpkin seeds

Calories

173.3

312.17

241.9

Lunch

2 Tbsp brown rice + 3 Tbsp beans + 1 serving of steamed broccoli and 1 small tomato (chopped), seasoned with 1 Tbsp olive oil + 4 oz grilled sardines + 2/3 cup lemon water made from 1/2 a lemon

1 medium roasted eggplant stuffed with 3.5 oz of tofu and fresh herbs + a salad made with 3 Tbsp of chick peas, with 2 Tbsp chopped tomato, 3 Tbsp diced onion, fresh herbs, and 1 tsp of olive oil + 6 strawberries

1 cup of whole grain spaghetti with homemade tomato sauce + 3 Tbsp sautéed ground beef + 1 side salad of lettuce or watercress, seasoned with 1 tsp of olive oil

Calories

415.1

324.5

370.1

Afternoon snack

1 small baked apple with 1 tsp cinnamon + 2 walnuts

1/2 cup unsweetened soy milk + 1 small kiwi

1 medium mango + 8 hazelnuts

Calories

174 

82.6

156.5

Dinner

1 ½ medium potatoes (boiled) + 2 skinless cooked chicken thighs + 1 side salad of lettuce, arugula, or spinach, seasoned with 1 Tbsp olive oil + 1 large slice of melon

1 omelet made with 2 eggs, spinach leaves, and 1 Tbsp of chopped tomato + 5 grilled asparagus spears with 1 tsp of olive oil + 1 small orange

4 Tbsp spinach stew with 1 egg and 1 Tbsp olive oil + 2 Tbsp brown rice + 2 Tbsp beans

Calories

371

351

403.7

Evening snack

1 cup of chamomile tea + 1 small tangerine

3 oz (100 mL) unsweetened oat milk + 1 small mango

6 oz (200 mL) unsweetened skim milk + 1 small plum

Calories

37.8

189.2

125.25

Total daily calories

1498.7

1498.2

1500.4

This is only one example of a 1500 calorie meal plan and can be modified based on factors like age, health conditions, and energy expenditure. It is recommended to consult a registered dietitian to develop a more personalized meal plan based on your specific nutritional needs. 

This meal plan provides the number of calories for each meal. Meals can be swapped, added, or removed based on your daily calorie goals. They can also be incorporated into meal plans for diets with different caloric restrictions (less than or greater than 1500).

Also recommended: Does Drinking Water Help You Lose Weight? tuasaude.com/en/does-drinking-water-help-you-lose-weight

Foods to avoid

In order to avoid excess calories, it is recommended to avoid high-calorie foods and foods that can stimulate appetite, including:

  • Processed foods, such as packaged cookies, sodas, nuggets, ready-made sauces and marinades, and fast food;
  • Foods high in fat, like fried foods, pizza, chips, and hamburgers;
  • Smoked meats, like hot dogs, linguiça, cold cuts, and mortadella;
  • Sugar, found in foods like ice cream, cakes, candy, and chocolate;
  • Refined grains, like white rice, white bread, and pasta.

It is important to avoid drinking alcohol, such as beer, wine, and sparkling wine, as these drinks are high in calories, making it difficult to lose weight.