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Are you thinking about following a 1500 calorie meal plan but don’t know how or where to start? Don’t worry, I’ve got your back!
As a Registered Dietitian, I use my expertise to create meal plans for clients who want to maintain their current weight, lose weight, or gain muscle.
Wondering what a diet like that looks like? Today, I’m sharing several free printable 1500 calorie meal plans with corresponding grocery lists and tasty recipes.
Before we begin, keep in mind that not everyone is going to need a 1500 calorie meal plan. Visiting a health professional can give you a clear idea of how many calories and macros you need based on your goal, weight, height, age, and activity levels.
But until you manage to consult one, check out all the 1500 calorie meal plans I’ve created as an example.
What is a 1500 calorie meal plan?
Related: Feast On A Budget: 20 Cheap High-Calorie Foods For Weight Gain
A 1500 calorie meal plan is a set diet where you eat 1,500 calories daily. The macro distribution varies to satisfy different needs, whether you want fewer carbs or less fat.
The meal plans I’ll share in a few minutes all include breakfast, lunch, dinner, and a few snacks.
Who should eat 1500 calories a day?
Read More: 2300 Calorie Meal Plan PDF
Most women who are moderately to highly active can follow a 1500 calorie meal plan to lose weight. It is not too restrictive, meaning it can decrease the risk of muscle loss and nutrient deficiencies.
While men can follow a 1500 calorie meal plan to lose weight, it can increase the risk of muscle loss and nutrient deficiency. For that reason, it should only be followed under professional supervision.
Is 1500 calories enough?
Yes, for many women who are moderate to highly active, 1,500 calories can be enough to help them lose one to two pounds per week.
But, for men, this might not be enough calories to avoid the risk of deficiencies and muscle loss. Make sure to consult with a health professional to determine how many calories you need based on your needs and goals.
How to eat 1500 calories a day?
To eat 1,500 calories a day, break it down into three main meals and two smaller meals. Each meal (breakfast, lunch, and dinner) can provide roughly 300 to 350 calories.
As for the snacks, they can have 200 to 250 calories.
Have trouble counting calories on the fly? This is why following a meal plan can make it easier to stick to 1,500 calories a day.
What does 1500 calories look like?
Related: 1900 Calorie Meal Plan PDF
It depends on the quality and composition of your food. If you go to a fast food restaurant, you can order a single meal that amounts to 1,500 calories – or more.
But if you choose nutritious whole foods, you can fill your plate three times. Plus, you’ll still have room for a few snacks.
Keep reading to see the meal plans I’ve created. Each day’s menu amounts to approximately 1,500 calories.
Benefits and Drawbacks of 1500 Calorie Meal Plan
Related: 25 Healthy High Calorie, Low Carb Foods
If you’re still weighing your options, check out the pros and cons of eating 1,500 calories a day. Even if the food is unprocessed and nutrient-dense, it still may not be right for you.
Benefits
- Possible weight loss or maintenance.
- Promotes portion control.
- Includes highly nutritious foods to prevent hunger and nutrient deficiencies.
- Saves you time and money grocery shopping.
- Removes the pressure of having to plan your meals.
Drawbacks
- It is not suitable for most men, increasing the risk of muscle and nutrient loss.
- It should not be considered a long-term approach.
- Requires preparation and self-motivation to adhere to a plan.
List of Available Dietary 1500 Calorie Meal Plans For Free Download
Related: 2000 Calorie Meal Plan PDF
Before we start talking about all the delicious recipes ready for you to download, here is a preview. Each 1500 calorie meal plan and grocery list comes with full instructions.
- 7 Day Balanced 1500 Calorie Meal Plan PDF
- 21 Day Fix 1500 Calorie Meal Plan PDF
- 30 Day Balanced 1500 Calorie Meal Plan PDF
- 1500 Calorie Meal Plan 50/30/20 PDF
- 1500 Calorie Meal Plan 40/30/30 PDF
- 1500 Calorie Meal Plan 40/40/20 PDF
- 1500 Calorie 200g Protein Meal Plan PDF
- 1500 Calorie Meal Plan On a Budget PDF
5 Tips for Following the 1500 Calorie Meal Plan
Related: 900 Calorie Meal Plan PDF
Intimidated? Here are the top five tips I share with my clients whenever they are starting a meal plan.
1. Start Meal Prepping
Meal prep is the primary tool you’ll need to help you achieve your goals.
Now that you know what you are going to eat, making it in advance will help you stay on path. Meal prep also isn’t as strict or time-consuming as you think. It can be anything you want it to be.
If you do want to make all the meals in advance, that is going to make everything easier for you! But, if you find this too overwhelming, you can only meal prep certain ingredients such as the vegetables, fruits, snacks, or starches (rice, potatoes, pasta). This still cuts time in the kitchen.
Really, the sky’s the limit when it comes to meal prep.
2. Foods To Eat
Understanding which foods to include is going to be crucial to help you get the best out of the meal plan, especially if you want to make substitutions.
Highly satiating foods such as vegetables and proteins will be key to preventing you from snacking throughout the day or increasing the portions.
So, if you are feeling a bit hungry after a meal, you can add an extra serving of vegetables – as long as it doesn’t have any added fats from oils and dressings.
You can also include more vegetables in your snacks, such as vegetable sticks or a green smoothie.
If you’ve already added vegetables but still are a bit hungry, it’s ok to add an extra ounce of protein. But be aware if it has any sauces, oils, or any other ingredients that might increase the calories.
3. Foods To Avoid
Highly processed foods such as cookies, pastries, cakes, chips, crackers, and white bread are all high in calories and low in fiber.
This means you get a lot of calories with a low satiating effect. That’s why you can eat a ton of them without feeling full.
On top of that, they are not very nutritious. So, it’s better to replace them with something more filling and nutritious. For example, instead of white pasta, switch to whole-grain pasta or lentil-based pasta.
4. Reduce Stress and Improve Sleep
Sleep and stress can have a negative effect on the body. When you don’t get enough high-quality sleep or suffer from high-stress levels, it can affect your hunger hormones. Ghrelin (hunger hormone) increases it while leptin (satiety hormone) decreases hunger.
Make sure you sleep for seven to eight hours each night and find ways to reduce stress with activities like meditation, yoga, art therapy.
5. Drink Enough Water
Finally, water is fundamental to weight loss.
Research shows that drinking enough water throughout the day can increase fullness levels, making it easier to reach a caloric deficit.
There are several ways you can increase your water intake. For example, you can drink a glass of water as soon as you wake up and have one before you eat (including snacks).
Also, make sure you carry a water bottle around. It can help you reach your total water intake, especially if you are on the go.
Macro Calculator
Read More: 2400 Calorie Meal Plan PDF
As mentioned earlier, visiting a health professional can give you an idea of exactly how many calories you need based on your weight, height, age, sex, and activity levels. A tailored nutrition plan should always be the first choice.
If you can’t see a health professional just yet, a calorie and macro calculator can give you a brief understanding of how many calories you need.
Our calories and macro calculator is one of the best, and it’s free to use.
- Choose your training and nutrition experience: Beginner, moderate, or expert.
- Choose your tracking experience: Beginner, moderate, or expert.
- Tell us your age, weight, height, and body fat (optional).
- Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
- Check your email for your results.
7 Day Balanced 1500 Calorie Meal Plan
The first printable 1500 calorie meal plan I have for you is a week long. Making lifestyle changes can be a bit overwhelming in the beginning. Starting with just seven days can be a good way to ease into a 1500 calorie meal plan.
It has a macro distribution of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Avocado and tempeh sandwich
- Snack: Oil-free hummus
- Lunch: Smoked salmon and cucumber bagel
- Snack: Hard-boiled eggs with apricots
- Dinner: Beef taco pasta
Tuesday
- Breakfast: Avocado and tempeh sandwich
- Snack: Oil-free hummus
- Lunch: Beef taco pasta
- Snack: Hard-boiled eggs with apricots
- Dinner: Chicken soba noodle soup
Wednesday
- Breakfast: Avocado and tempeh sandwich
- Snack: Oil-free hummus
- Lunch: Chicken soba noodle soup
- Snack: Hard-boiled eggs with apricots
- Dinner: Stacked veggie sandwich
Thursday
- Breakfast: Loaded tostadas
- Snack: Watermelon and feta skewers
- Lunch: Stacked veggie sandwich
- Snack: Grapefruit with cottage cheese
- Dinner: Hawaiian BBQ tofu bowls
Friday
- Breakfast: Loaded tostadas
- Snack: Watermelon and feta skewers
- Lunch: Hawaiian BBQ tofu bowls
- Snack: Grapefruit with cottage cheese
- Dinner: Pressure cooker cauliflower soup
Saturday
- Breakfast: Soba breakfast bowl
- Snack: Watermelon and feta skewers
- Lunch: Pressure cooker cauliflower soup
- Snack: Grapefruit with cottage cheese
- Dinner: Tuna, chickpea, and avocado salad
Sunday
- Breakfast: Soba breakfast bowl
- Snack: Watermelon and feta skewers
- Lunch: Tuna, chickpea, and avocado salad
- Snack: Grapefruit with cottage cheese
- Dinner: Deluxe naan pizza
If you are ready to start this 7 day balanced 1500 calorie meal plan click on the following link:
7 Day Balanced 1500 Calorie Meal Plan PDF
21 Day Fix 1500 Calorie Meal Plan
The best results I’ve seen my clients have is when they plan a couple of weeks ahead. This allows you to stay on track and avoid getting unhealthy food that can throw your results off.
The beauty of it is that you don’t need to do any extra work. The 21 day fix 1500 calorie meal plan is ready for you to download for free.
It has the same macro breakdown as the meal plan before – 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Whipped ricotta and strawberry toast
- Snack: Socca flatbread
- Lunch: Smashed edamame and mushroom sandwich
- Snack: Goat milk yogurt and banana
- Dinner: Zucchini white bean roll ups
Tuesday
- Breakfast: Whipped ricotta and strawberry toast
- Snack: Socca flatbread
- Lunch: Zucchini white bean roll ups
- Snack: Goat milk yogurt and banana
- Dinner: Veggie and feta zucchini boats
Wednesday
- Breakfast: Whipped ricotta and strawberry toast
- Snack: Socca flatbread
- Lunch: Veggie and feta zucchini boats
- Snack: Goat milk yogurt and banana
- Dinner: Quick chana masala
Thursday
- Breakfast: Kale, bacon, and eggs
- Snack: Waffle, egg, and fruit breakfast box
- Lunch: Quick chana masala
- Snack: Sardine toast with tomato and onion
- Dinner: Peanut butter curry chickpea stew
Friday
- Breakfast: Kale, bacon, and eggs
- Snack: Waffle, egg, and fruit breakfast box
- Lunch: Peanut butter curry chickpea stew
- Snack: Sardine toast with tomato and onion
- Dinner: Kimchi and tofu rice bowls
Saturday
- Breakfast: Mixed berry protein porridge
- Snack: Waffle, egg, and fruit breakfast box
- Lunch: Kimchi and tofu rice bowls
- Snack: Sardine toast with tomato and onion
- Dinner: Slow cooker bolognese with spaghetti squash
Sunday
- Breakfast: Mixed berry protein porridge
- Snack: Waffle, egg, and fruit breakfast box
- Lunch: Slow cooker bolognese with spaghetti squash
- Snack: Sardine toast with tomato and onion
- Dinner: Pressure cooker cauliflower soup
To download all these delicious recipes for free, click on the following link:
- 21 Day Fix 1500 Calorie Meal Plan Week 1 PDF
- 21 Day Fix 1500 Calorie Meal Plan Week 2 PDF
- 21 Day Fix 1500 Calorie Meal Plan Week 3 PDF
30 Day Balanced 1500 Calorie Meal Plan PDF
The best results are obtained when people manage to plan far in advance. While it sounds tedious, it can help reduce stress and the possibility of resorting to foods outside of the plan.
With that in mind, here is a 30 day balanced 1500 calorie meal plan.
It has the macro breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Bagel and hummus
- Snack: Egg and spinach on toast
- Lunch: Stacked veggie sandwich
- Snack: Margherita pizza pretzels
- Dinner: Spinach chickpea pasta salad
Tuesday
- Breakfast: Bagel and hummus
- Snack: Egg and spinach on toast
- Lunch: Spinach chickpea pasta salad
- Snack: Margherita pizza pretzels
- Dinner: Veggie pita pizza
Wednesday
- Breakfast: Bagel and hummus
- Snack: Egg and spinach on toast
- Lunch: Veggie pita pizza
- Snack: Margherita pizza pretzels
- Dinner: Tofu tomato veggie pasta
Thursday
- Breakfast: White bean puree and sauteed mushrooms
- Snack: Spicy sweet potato hummus
- Lunch: Tofu tomato veggie pasta
- Snack: Tomato and chive open face sandwich
- Dinner: Tuna, chickpea, and avocado salad
Friday
- Breakfast: White bean puree and sauteed mushrooms
- Snack: Spicy sweet potato hummus
- Lunch: Tuna, chickpea, and avocado salad
- Snack: Tomato and chive open face sandwich
- Dinner: Falafel bowl
Saturday
- Breakfast: Soba breakfast bowl
- Snack: Spicy sweet potato hummus
- Lunch: Falafel bowl
- Snack: Tomato and chive open face sandwich
- Dinner: Pressure cooker cauliflower soup
Sunday
- Breakfast: Soba breakfast bowl
- Snack: Spicy sweet potato hummus
- Lunch: Pressure cooker cauliflower soup
- Snack: Tomato and chive open face sandwich
- Dinner: Chicken soba noodle soup
To start this 30 day balanced 1500 meal plan, click on the following links to get all the recipes and grocery list:
- 30 Day Balanced 1500 Calorie Meal Plan Week 1 PDF
- 30 Day Balanced 1500 Calorie Meal Plan Week 2 PDF
- 30 Day Balanced 1500 Calorie Meal Plan Week 3 PDF
- 30 Day Balanced 1500 Calorie Meal Plan Week 4 PDF
1500 Calorie Meal Plan 50/30/20
Research shows that a high protein diet can get you better weight loss results. This is due to its satiating effects and positive impact on the metabolism.
But if you don’t know how to increase protein without affecting the calories, here is a meal plan similar to the one before, but with a higher protein content.
The following meal plan has a macro breakdown of 50% carbs, 30% protein, and 20% fat.
Monday
- Breakfast: Cinnamon green smoothie
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Cucumber soba noodles with tempeh
- Snack: Cherries and greek yogurt
- Dinner: Lemon dill chicken with rice and kale salad
Tuesday
- Breakfast: Cinnamon green smoothie
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Lemon dill chicken with rice and kale salad
- Snack: Cherries and greek yogurt
- Dinner: Hummus-crusted chicken with turmeric rice
Wednesday
- Breakfast: Cinnamon green smoothie
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Hummus-crusted chicken with turmeric rice
- Snack: Cherries and Greek yogurt
- Dinner: Slow cooker beef shank, broccolini, and rice
Thursday
- Breakfast: Tropical breakfast bowl
- Snack: Yogurt and papaya
- Lunch: Slow cooker beef shank, broccolini, and rice
- Snack: Sardine toast with tomato and onion
- Dinner: Meal prep Greek chicken bowl
Friday
- Breakfast: Tropical breakfast bowl
- Snack: Yogurt and papaya
- Lunch: Meal prep Greek chicken bowl
- Snack: Sardine toast with tomato and onion
- Dinner: Italian chicken meal prep bowls
Saturday
- Breakfast: Mango carrot smoothie
- Snack: Yogurt and papaya
- Lunch: Italian chicken meal prep bowls
- Snack: Sardine toast with tomato and onion
- Dinner: Salmon nuggets with peas
Sunday
- Breakfast: Mango carrot smoothie
- Snack: Yogurt and papaya
- Lunch: Salmon nuggets with peas
- Snack: Sardine toast with tomato and onion
- Dinner: One pan lemon spiced chicken and potatoes
Did a recipe catch your eye? If so, click on the following link to get all the recipes and full meal plan:
1500 Calorie Meal Plan 50/30/20 PDF
1500 Calorie Meal Plan 40/30/30
If you are looking for a lower carb meal plan, but with a higher protein content, this is the perfect option for you. It is ideal for women who want to tone their bodies (losing fat mass while maintaining muscle mass).
The following meal plan has a macro breakdown of 40% carbs, 30% proteins, and 30% fats.
Monday
- Breakfast: Berry avocado smoothie
- Snack: Cottage cheese and blueberry sauce
- Lunch: Hoisin chicken soba noodle salad
- Snack: Cottage cheese and mashed banana
- Dinner: Cajun chicken meal prep bowl
Tuesday
- Breakfast: Berry avocado smoothie
- Snack: Cottage cheese and blueberry sauce
- Lunch: Cajun chicken meal prep bowl
- Snack: Cottage cheese and mashed banana
- Dinner: Cod and potato cakes
Wednesday
- Breakfast: Berry avocado smoothie
- Snack: Cottage cheese and blueberry sauce
- Lunch: Cod and potato cakes
- Snack: Cottage cheese and mashed banana
- Dinner: One pan lemon chicken
Thursday
- Breakfast: Mixed berry protein porridge
- Snack: Post workout green smoothie
- Lunch: One pan lemon chicken
- Snack: Figs, goat cheese, and prosciutto
- Dinner: Lemon dill chicken with rice and kale salad
Friday
- Breakfast: Mixed berry protein porridge
- Snack: Post workout green smoothie
- Lunch: Lemon dill chicken with rice and kale salad
- Snack: Figs, goat cheese, and prosciutto
- Dinner: One pot snap pea and mackerel orzo
Saturday
- Breakfast: Creamy strawberry overnight oats
- Snack: Post workout green smoothie
- Lunch: One pot snap pea and mackerel orzo
- Snack: Figs, goat cheese, and prosciutto
- Dinner: Pressure cooker chicken taco stuffed sweet potato
Sunday
- Breakfast: Creamy strawberry overnight oats
- Snack: Post workout green smoothie
- Lunch: Pressure cooker chicken taco stuffed sweet potato
- Snack: Figs, goat cheese, and prosciutto
- Dinner: Slow cooker Hawaiian beef
Ready to get started? Click on the following link to get all the recipes and grocery list:
1500 Calorie Meal Plan 40/30/30 PDF
1500 Calorie Meal Plan 40/40/20
There might be times when a doctor recommends a low-fat diet. For example, heart or liver problems may require a controlled fat intake to help manage the condition.
If this is the case, this meal plan can be a good option. However, keep in mind that it’s always recommended to follow a low-fat diet under medical supervision.
The following meal plan has a macro distribution of 40% carbs, 40% proteins, and 20% fats.
Monday
- Breakfast: Blackberry protein overnight oats
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Hoisin chicken soba noodle salad
- Snack: Pineapple turmeric smoothie
- Dinner: Seared cod lemon white beans
Tuesday
- Breakfast: Blackberry protein overnight oats
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Seared cod lemon white beans
- Snack: Pineapple turmeric smoothie
- Dinner: Chicken and chickpea pasta salad
Wednesday
- Breakfast: Blackberry protein overnight oats
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Chicken and chickpea pasta salad
- Snack: Pineapple turmeric smoothie
- Dinner: Deconstructed pork spring roll bowls
Thursday
- Breakfast: Simple vanilla protein shake with stone fruit salad and cottage cheese
- Snack: Yogurt with pear
- Lunch: Deconstructed pork spring roll bowls
- Snack: Yogurt and mixed berry sauce
- Dinner: Riced parsnip and chicken
Friday
- Breakfast: Simple vanilla protein shake with stone fruit salad and cottage cheese
- Snack: Yogurt with pear
- Lunch: Riced parsnip and chicken
- Snack: Yogurt and mixed berry sauce
- Dinner: Blackened chicken with rice and broccoli
Saturday
- Breakfast: Mocha smoothie and egg whites
- Snack: Yogurt with pear
- Lunch: Blackened chicken with rice and broccoli
- Snack: Yogurt and mixed berry sauce
- Dinner: Chicken and black bean wraps
Sunday
- Breakfast: Mocha smoothie and egg whites
- Snack: Yogurt with pear
- Lunch: Chicken and black bean wraps
- Snack: Yogurt and mixed berry sauce
- Dinner: Cajun chicken meal prep bowl
To get the grocery list and all the tasty recipes click on the following link:
1500 Calorie Meal Plan 40/40/20 PDF
1500 Calorie 200g Protein Meal Plan
As seen, protein plays an essential role in weight loss. You also might be looking to gain muscle mass with a higher protein intake.
However, when it comes to protein, you need to be careful. Protein can also have some fat, which increases the total caloric intake.
Here is a high protein 1500 calorie meal plan that provides an average of 200 g of protein daily.
Monday
- Breakfast: Egg white omelet with cottage cheese and Greek yogurt
- Snack: Sweet potato and turkey breakfast patties
- Lunch: Chicken with mushroom garlic sauce
- Snack: Carrots and salmon dip
- Dinner: Pressure cooker chicken breast
Tuesday
- Breakfast: Egg white omelet with cottage cheese and Greek yogurt
- Snack: Sweet potato and turkey breakfast patties
- Lunch: Pressure cooker chicken breast
- Snack: Carrots and salmon dip
- Dinner: Pressure cooker moose stew
Wednesday
- Breakfast: Egg white omelet with cottage cheese and Greek yogurt
- Snack: Sweet potato and turkey breakfast patties
- Lunch: Pressure cooker moose stew
- Snack: Carrots and salmon dip
- Dinner: Chicken ranch mason jar salad
Thursday
- Breakfast: Cottage cheese and raspberries with mushroom and tofu scramble
- Snack: Simple vanilla protein shake and cottage cheese
- Lunch: Chicken ranch mason jar salad
- Snack: Tuna and tomato lettuce wrap
- Dinner: Tahini chopped salad
Friday
- Breakfast: Cottage cheese and raspberries with mushroom and tofu scramble
- Snack: Simple vanilla protein shake and cottage cheese
- Lunch: Tahini chopped salad
- Snack: Tuna and tomato lettuce wrap
- Dinner: Turkey rolls with cranberry sauce
Saturday
- Breakfast: One pan chicken, broccoli and peppers
- Snack: Simple vanilla protein shake and cottage cheese
- Lunch: Turkey rolls with cranberry sauce
- Snack: Tuna and tomato lettuce wrap
- Dinner: Thai basil bison salad
Sunday
- Breakfast: One pan chicken, broccoli and peppers
- Snack: Simple vanilla protein shake and cottage cheese
- Lunch: Thai basil bison salad
- Snack: Tuna and tomato lettuce wrap
- Dinner: One pan everything salmon and Brussels sprouts
To get a high protein meal plan, click on the following link:
1500 Calorie 200g Protein Meal Plan PDF
1500 Calorie Meal Plan On a Budget
Finally, the last meal plan I have for you is a 1500 calorie meal plan on a budget. A healthier lifestyle doesn’t have to be expensive. It just depends on what you buy.
Here, you only need to purchase 10-12 foods, meaning you can buy them in bulk without busting the budget.
Monday
- Breakfast: Oatmeal with blueberries and banana
- Snack: Hard boiled eggs
- Lunch: Meal prep pasta and meat sauce
- Snack: Blueberries
- Dinner: Ground beef, broccoli, and rice
Tuesday
- Breakfast: Oatmeal with blueberries and banana
- Snack: Apple
- Lunch: Ground beef, broccoli, and rice
- Snack: Blueberries
- Dinner: Slow cooker black beans and rice
Wednesday
- Breakfast: Peanut butter banana oat smoothie
- Snack: Hard boiled eggs
- Lunch: Meal prep pasta and meat sauce
- Snack: Blueberries
- Dinner: Slow cooker black beans and rice
Thursday
- Breakfast: Peanut butter banana oat smoothie
- Snack: Apple
- Lunch: Slow cooker black beans and rice
- Snack: Breakfast oatmeal cookies
- Dinner: Lentils, rapini, and mashed potatoes
Friday
- Breakfast: Peanut butter banana oat smoothie
- Snack: Hard boiled eggs
- Lunch: Lentils, rapini, and mashed potatoes
- Snack: Breakfast oatmeal cookies
- Dinner: Slow cooker black beans and rice
Saturday
- Breakfast: Oatmeal with blueberries and banana
- Snack: Apple
- Lunch: Slow cooker black beans and rice
- Snack: Breakfast oatmeal cookies
- Dinner: Lentils, rapini, and mashed potatoes
Sunday
- Breakfast: Oatmeal with blueberries and banana
- Snack: Hard boiled eggs
- Lunch: Lentils, rapini, and mashed potatoes
- Snack: Breakfast oatmeal cookies
- Dinner: Slow cooker black beans and rice
To get the final meal plan, click below:
1500 Calorie Meal Plan On a Budget PDF
The Benefits of Meal Planning
To help you stay on plan with all the delicious recipes we’ve seen throughout the article, meal prepping is going to be essential. There are several benefits to meal prepping:
- Allows you to save time and money. Since you know what you need to buy, you can buy in bulk to help save money. Additionally, you only need to spend a couple of hours in the kitchen to prepare all the meals, saving a lot of time throughout the week.
- Reduces stress. Since you know what you are going to be eating it reduces the stress of having to get home, figure out what has the right calories, and make it. Also, you won’t need to go to the store because you don’t have a certain ingredient.
- More efficient grocery shopping. Instead of going aisle to aisle wondering what you’ll be eating, just download and follow the grocery list. This reduces impulse buys, which not only will increase your bill but might not fit the plan.
- Helps you stay within your portions. Do you lose track of how much you’re eating? With meal prep, you always have a healthy portion. Once you cook it, weigh or measure it into containers so it’s as simple as grab and go.
Conclusion
That’s it for the series of 1500 calorie meal plans.
A 1500 calorie meal plan can be a good option for women who want to lose weight and still support their muscle mass. It can also be great for weight maintenance, depending on your age, current weight, and activity levels.
Still, keep in mind that this might not be for everyone. Highly active women (almost athletes) and for men it could represent a very low calorie diet, increasing the risk of muscle loss and nutrient deficiencies.
Remember that a tailored diet is always going to be the best option. So when possible, attend a health professional for guidance. If you don’t have access to one yet, use our calorie and macro calculator for a brief understanding of how many calories and macros you need.
So, which of the following meal plans are you excited to try? Let us know in the comments.
Frequently Asked Questions
Is 1500 calories too much?
No, 1,500 calories can be enough for some women to lose weight. For smaller women who are not highly active, 1,500 calories can be enough to maintain weight.
Is 1500 calories enough to lose weight?
Yes, for many women, 1,500 calories a day can help lose one to two pounds per week.
Is 1500 calories a day healthy?
Yes, it is not a highly restrictive caloric deficit. You can still get enough nutrients and protein to help reduce the risk of nutrient deficiency and prevent muscle loss.
How much weight can I lose eating 1500 calories a day?
It depends on the initial weight, but on average you can lose one to two pounds per week with a 1500 calorie diet.
How long will it take to lose 20 pounds eating 1500 calories a day?
It depends on your initial weight. But, if you are losing one to two pounds per week, it might take 10-20 weeks to lose 20 pounds.
Can I safely eat 1500 calories a day?
Yes, you can easily eat 1,500 calories a day. But if you doubt how many calories you need, it’s best to consult with a health professional.
What can you eat with 1500 calories?
It all depends on the macro breakdown. But as an example, you could drink a mocha smoothie with egg white for breakfast. Have yogurt with pear as a snack, chicken and black bean wraps for lunch, and yogurt and mixed berry sauce as another snack. Finally, have a Cajun chicken meal prep bowl for dinner.
This full day of eating clocks in at approximately 1,500 calories.
Is 1500 calorie diet too low?
For men and highly active women, yes, 1,500 calories might be too low. It can result in muscle loss and nutrient deficiency.
