7-Day 1500 Calorie Meal Plan

Life happens. And when it does, sometimes super-important things, like eating healthy foods, get pushed to the bottom of the to-do list. We’re sharing a 7-day 1500 calorie meal plan to jumpstart your journey toward a nutritious, clean eating lifestyle that nourishes your body and wellbeing. Whether you want to lose weight so you’re swimsuit-ready or you want to take better care of your body so you feel fab, this is a smart place to start.

This low-calorie meal plan is packed with clean-eating foods that maximize nutrition without overloading you with unhealthy fat, excess calories, or refined sweeteners. We’ve included a variety of dishes, but feel free to browse SkinnyMs. Recipes to substitute if you like—just be sure to check the calorie count and proper portion size to ensure you stay under 1500 calories. Get a refresher on portion size with What is a Portion Size?

This menu provides a different breakfast, lunch, and dinner on most days; however, we’ve included a couple of leftover meals too, so you can make the most of your time and budget.

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Day One

7-Day 1500-Calorie Meal Plan
Breakfast: Honey Nut Breakfast Cereal (317 cal.)
Lunch: Veggie & Pesto Sandwich (260 cal.)
Dinner: Protein-Packed Black Bean and Lentil Soup (248 cal.) [Save a portion for lunch on Day Two.]
Garden Salad (220 cal.)
Morning & Afternoon Snack Options: 1 apple (95 cal.) & 8 raw almonds (56 cal.) =  (151 cal.)
1/2 cup plain fat-free Greek yogurt (70 cal.) with 1 teaspoon of honey (21 cal.) & 1/4 cup blueberries (20 cal.)  = (111 cal.)
Total: 1307

Day Two

7-Day 1500-Calorie Meal Plan
Breakfast: Breakfast Yogurt Parfait (184 cal.)
Lunch: Protein-Packed Black Bean and Lentil Soup (248 cal.)
Dinner: Roasted Vegetable Quesadillas (320 cal.)
Skinny Mexican Rice (139 cal.)
Morning & Afternoon Snack Options: 1 hard-boiled egg (78 cal.) & 1 orange (69 cal.) = (147 cal.)
Strawberry Banana Protein Smoothie (250 cal.)
Total: 1288

Day Three

7-Day 1500-Calorie Meal Plan
Breakfast: Berry Almond Breakfast Quinoa (308 cal.) [Save a portion for breakfast on Day Six.]
Lunch: Pasta Puttanesca with Baby Spinach (318 cal.)
Dinner: One-Pot Indian Black Pepper Chicken (291 cal.)
Twice-Baked Potatoes (104 cal.)
Morning & Afternoon Snack Options: 1 serving Peanut Butter Yogurt Dip (40 cal.) & 1 apple (95 cal.) = (135 cal.)
1 mini banana (55 cal.) & 8 raw almonds (56 cal.) = (111 cal.)
Total: 1267

Day Four

7-Day 1500-Calorie Meal Plan
Breakfast: Honey Nut Breakfast Cereal (317 cal.)
Lunch: Clean-Eating Chicken Salad (240 cal.) [Save a portion for lunch on Day Six.]
Dinner: Flounder with Brown Rice, Tomatoes, and Fresh Thyme (150 cal.)
Slow Cooker Sweet & Savory Sweet Potatoes (235 cal.)
Morning & Afternoon Snack Options: Blueberry Banana Smoothie (203 cal.)
1 apple (95 cal.) & 8 raw almonds (56 cal.) = (151 cal.)
Total: 1296

Day Five

7-Day 1500-Calorie Meal Plan
Breakfast: Avocado Breakfast Pizza (252 cal.)
Lunch: Skinny Quinoa Stir-Fry (269 cal.)
Dinner: One-Pot Chicken & Rice Dinner (383 cal.)
Creamy Garlic Mashed Cauliflower (49 cal.)
Morning & Afternoon Snack Options: 1/2 cup plain fat-free Greek yogurt (70 cal.) with 1 teaspoon of honey (21 cal.) and 1/4 cup blueberries (20 cal.)  = (111 cal.)
Quinoa Protein Bar  (376 cal.) [Save one bar for a snack on Day Seven.]
Total: 1440

Day Six

7-Day 1500-Calorie Meal Plan
Breakfast: Berry Almond Breakfast Quinoa (308 cal.)
Lunch: Clean-Eating Chicken Salad (240 cal.)
Dinner: Oven-Crisp Fish Tacos (393 cal.)
Tropical Fruit Salsa Topping (83 cal.)
Morning & Afternoon Snack Options: 1 mini banana (55 cal.) & 8 raw almonds (56 cal.) = (111 cal.)
1 serving Peanut Butter Yogurt Dip (40 cal.) & 1 apple (95 cal.) = (135 cal.)
Total: 1270

Day Seven


Breakfast: Southwestern Protein Breakfast Burrito (300 cal.)
Lunch: Quinoa with Roasted Vegetables (141 cal.)
Dinner: Slow Cooker Everything Beef (400 cal.)
Roasted Broccoli with Red Peppers (83 cal.)
Morning & Afternoon Snack Options: 1 apple (95 cal.) & 8 raw almonds (56 cal.) = (151 cal.)
Quinoa Protein Bar  (376 cal.)
Total: 1451

Is it time for a lifestyle reboot? Check out SkinnyMs. Clean Overhaul 30-Day Weight Loss Program ebook.

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Originally published April 20, 2014

8 Comments on "7-Day 1500 Calorie Meal Plan"

  1. Mike  April 24, 2015

    This looks pretty good, but also pretty complicated. I've found simpler meal plans are much easier to stick to than ones that involve a lot of time consuming recipes. On the other hand, complicate recipes tend to taste better than the more simple ones. I guess it's all about your priorities 🙂

    Reply
  2. Suz  May 7, 2015

    Has anyone put together a grocery list for this?

    Reply
  3. sherry  October 30, 2015

    How do I keep off the 60lbs.this winter?

    Reply
  4. Ella  January 1, 2016

    I would love to see a grocery list for the meal plan!

    Reply
  5. carolina  September 23, 2016

    Why dinner has moreore calories than breakfast and lunch, i though it was better eat less at night.

    Reply
    • Kym Votruba  September 23, 2016

      The time of day that you eat does not matter as much as the ratio of the number of healthy calories you consume throughout the day to the amount of exercise you participate in.

      Reply
  6. Amy D  February 12, 2018

    I agree that a grocery list up front would be a great help.

    Reply

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