1500 Calorie Keto Meal Plan

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Calorie Paleo Meal Plan Overview

KETO DIET Meal Plan | 1500 Calories | 120g Protein

Speaking of a 1500 calorie paleo meal plan, it majorly revolves around a diet plan that our ancestors used to follow millions of years back.

Now, you may think of why I need to become a caveman or a cavewoman to stay healthy? To find the answer to the same question, simply read this blog till the end.

When we talk abt people following the 1500 calorie paleo meal plan, the list includes two types of humans: ones that are looking to lose some quick weight, and the Crossfitters.

If you belong to the second category, theres every reason for you to stay disciplined and focused on your daily diet.

However, if you fall into the first category, all you need to check upon is your daily calorie intake and your meal portions.

About This Healthy 14

This two-week 1,200-calorie easy keto meal plan is the ideal menu for you to stick to your carb and calorie goals while getting plenty of quality nutrition.

Each day we help you hit at least a 65% of your calories from fat, which will help induce a state of ketosis in your body.

Each week varies greatly in keto recipe variety to help you avoid meal prep burnout, so treat each week as its own one-week keto meal plan.

There are two weeks of food planned for you all with their own keto recipes – the recipes cross-utilize ingredients to make your keto meal prepping super simple and straightforward.

For example, during week 1 you will have some leftover chicken that you can use for week 2. Similarly, we cross utilize keto sauces to make your meal prep super simple.

To make your meal prep easy, we do repeat the same dishes 3 or 4 times throughout the week, but we have included enough variety to help you enjoy this meal plan. The variety also is not excessive, helping you diminish any cooking time. Its all been carefully planned for you.

If you’re not seeing results right away, be patient. Try to stick to this system for at least a few weeks for long-term success!

Of course, always make sure to talk to your health care provider, dietitian, or doctor before trying any new diet program, especially a low-carb one like this one.

Only week one has a suggested snack, but know you can prepare this snack recipe and enjoy it if you need extra calories throughout the day.

Does The Keto Diet Plan Work For Long

It isnt too strong to say that the story of the rapid weight loss at the start of the keto diet plan is probably related to the shedding of water, not to fat. Some early weight-loss may be water retention, according to Dr. Gregers Poal, who thinks people in ketosis lose some weight because they have more energy to workout, even if its not because they are in fact burning fat.

Over the last year, we have seen a considerable quantity of research on low carbohydrate diets. Even if we can utilize amount of damage avoided. Collected data on long-term diets is insufficient. We have not sufficient information to verify it, we can state that ketogenic diets are those that have a really low carbohydrate intake. 61% of people who follow an ad group in a diabetic for jury for more than a year drop weight. Carbs are the main cate for the researchers in 2014, The standard lipid profile of the topics was determined.

A research study, released in the BMJ, concluded that the benefits of lots of typically suggested diets for weight-loss do not last more than one year citing the authors from case studies on increased risk for cardiovascular occasions among individuals on really low fat diets.

Also Check: How Many Carbs In Pretzels

Foods That You Must Eat During A 1500 Calorie Meal Plan

While you are looking to cut that extra flab, you have to ensure consuming only healthy and unprocessed food in the whole diet plan.

Well, you dont need to give it a big thought as here we bring you a detailed list of foods that can be brought into the 1500 calorie meal plan.


1500 calories meal plan Vegetables

Hereby you will be allowed to consume certain starchy and non-starchy vegetables during the 1500 calorie meal plan.

Nonstarchy veggie options can be listed with sources like Kale, spinach, peppers, cauliflower, mushrooms and tomatoes.

On the other side, the starchy vegetable list consists of Potatoes, sweet potatoes and butternut squash.


1500 calorie meal plan Fruits

Fruits that can be consumed during this meal plan include citrus fruits, melon, grapes, apples and bananas.

Poultry, meat and other proteins sources

1500 calorie meal plan Poultry Meat

You have to focus a lot on protein sources to build that lean muscle during the 1500 calorie meal plan. This can be brought from salmon, fish, chicken, meat, eggs, turkey, and beef.

Healthy fats

There have to be a few healthy fats in the 1500 calorie meal plan and the same must include Olive oil, avocados coconut oil and so on.

While we just had a look at the foods which must be part of the 1500 calorie meal plan, lets take a look at a few sample meal plans for the same diet.

Calorie Sample Meal Plan 3

How To Calculate Food On Keto Diet #KetoFoods



  • Whole wheat wrap
  • Hummus


  • Ground turkey
  • Crushed tomatoes

Total calories for the day 1521

Protein sources in this 1500 calorie meal plan will be peanut butter, hummus, beans, turkey and almonds.

On the other side, carbs will be sourced from oatmeal, kidney beans, hummus and cheese.

Fibers will come from all the fresh fruits and vegetables in this 1500 calorie meal plan.

Also Check: Calories In Shot Of Bourbon

What Are Some Lower Carb Options

The hardest part about cutting back on carbohydrates is knowing what you CAN eat instead. It is important that any carbs you are consuming are low starch and nutrient dense.

You can take some of your favorite foods and replace them with a healthier and lower carb option. For example:

  • Sweet Potato instead of Russet or yellow potato

  • Cauliflower instead f rice, mashed potatoes, or even pizza crust

Focus on getting fiber from your carbohydrates instead of sugar and starch. Green leafy vegetables and black beans are very high fiber foods.

When in doubt, choose a salad. We all know greens are good for us, and as an added benefit, we can eat a lot more of them than any other food, while still keeping our calorie count low. Pile up a bed of spinach and lettuce. Toss some cucumber, cherry tomatoes and chopped pecans on top. If you are looking for some added protein, toss a lean meat, like chicken in a skillet with your favorite seasoning and add it to the pile!

What Is The Keto Diet For Weight Loss

Unlike other low-carb, sugar-free diets, such as South Beach or Atkins that focus on high-protein meals, keto diets or ketogenic diets center on consuming roughly 55-60% of your caloric intake from fat.

Keto diets force the body into a state of ketosis. By entering this state, your body will switch from using glucose as fuel to burning fat as energy. While burning fat instead of sugar seems a no-brainer for losing weight, getting the body into this state can be difficult.

To force your body to burn fat, you must:

  • Lower carbohydrate intake to 20 to 50 grams per day
  • Manage protein consumption
  • Avoid sugar
  • Drink plenty of water

Note that even with eating correctly, it could take up to two weeks before your body enters a state of ketosis. You may also experience whats known as the keto-flu. Symptoms can include headache, foggy brain, nausea, constipation, and irritability. However, despite the name, this is not the flu, does not require supplements or antibiotics, and will pass within a few days to a week.

Once past this phase, youll start to notice an increase in energy, a decrease in belly bloat, and start to feel amazing. Many people report having increased focus, mental capacity, and better sleeping habits.

A ketone test, purchased at most pharmacies, will display a positive result once the body has reached a level of ketosis and starts to burn fat as fuel versus glucose.

Recommended Reading: How Many Carbs Are In Vegetables

Learn The 1500 Calorie Keto Meal Plan

There is no muscle loss in ketogenic diets, and on the contrary, maximum fat loss is achieved.

The common problem of all diets is that they cause muscle loss and generally lose weight from water and muscle without burning fat.

What makes this diet great is that your muscle tissues are not damaged and you lose weight from your fat.

If you can get into ketosis, ketones in the body are excreted through urea. In other words, your fat is removed through the urine.

Today, we will give you this 7-day and 1500 calorie keto meal plan list, as well as a ready-made soft exercise suggestion.

Everything is ready for you. All you have to do is read and apply the rest of the article and enjoy the weight you will lose.

Is 1500 Kcal Ok To Have In One Meal

#MealPrepMonday – Episode 3 – 1500 Calorie Keto Meal Plan (Keto Meal Prep)

Yes, but it would be very difficult to eat a keto meal.Fats are very filling, which means that with very little, you feel full. Reaching 1,500 kcal on a keto diet is quite difficult.Even if you succeed, it is best to have a constant protein intake throughout the day instead of one big meal because this will help to prevent muscle loss.

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How To Hit Your Keto Macros

The ketogenic diet is rooted in controlling macronutrients with the goal of transitioning the body into a metabolic state called ketosis. Ketosis encourages the body to become more effective at burning fat – and potentially can promote faster weight loss.

Understanding how to hit your keto macros for ketosis takes a little bit of time and adjustment, but with practice, it gets easier!

Be aware that following a keto lifestyle requires strict adherence to macronutrients. Meaning, you have to keep track of your calories and macronutrients to ensure you are not going over your carbohydrate count, or that you are consuming too many calories from fat, potentially causing weight gain.

It is strict caloric control that supports fat loss on keto.

Additionally, if you are looking for a meal plan to control your blood sugar levels for any health or clinical concerns like diabetes, this plan may potentially benefit you due to overall decreased carbohydrate and sugar intake.

Depending on your activity level, and personal size, the number of carbohydrates and calories you need per day, vary. Know that you can start slowly transitioning your body into a full ketosis state by slowly incrementing the percentage of fat you eat in your diet. Once you find your personal macros, you can easily adjust this keto plan for yourself.

However, to make it easier for you, you can use a keto macro calculator to find your macronutrient and calorie needs:

What To Bear In Mind When Developing Your Ketogenic Meal Plan

If you decide to try the keto diet, you will have to restrict food sources considering that about 60 to 80 percent of your calories will come from fat. This means you will consume meats, fats, and oils, and a minimal amount of nonstarchy vegetables. You will require to eat approx. 64 g of protein per day. Whereas, your carbohydrates will come from 20 to 50 grams of carbohydrates. You ought to change listed below your individual requirements.

Simply one serving of blueberries frequently presses ketogenic dieters out of ketosis. This can lead to them burning carbohydrates for fuel and is a really simple method to reset the metabolic clock.

Read Also: What Is The Recommended Daily Calorie Intake

Get Results In 30 Days

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#1 Once youre in ketosis, you wont be battling cravings and the desire to overeat because your blood sugar will be steady.

#2 Youll naturally feel more satisfied with less food as you nourish yourself with sufficient fat and protein.

With that being said, there are a handful of instances where calorie counting can be beneficial on keto. If you find yourself looking for a little more guidance in terms of how much to eat, a 1500-calorie meal plan tends to be a perfect balance for most people.

Tips & Tricks For Staying On A Ketogenic Diet Plan

1500 Calorie Keto Diet Meal Plan

Break cake off of sugar dependence and stubborn body fat. Burning fat takes fat away leaving lean and strong. Weight reduction is possible and can be restorable when you choose to change your life around. Bagels dont have to belong to everything. The sugar of diet honey and natural food categories indicates not all food has to be made to be sweet. You will soon feel renewed and energetic. Lots of people report losing keto weight today and also regretting the pros of the eating practices and losing on their relationship to carbs.

Read Also: Low Carb Vs Low Fat Diet

Aesthetics Vs Performance Goals

When it comes to healthy eating, I believe your motives determine your food relationship. Because Im focused right now on a performance goal , I want every ounce of protein, and every gram of carb my body needs for fuel. I also dont want to overeat, because gaining weight also limits my ability to run fast and see muscle.

When goals are based on aesthetics, I do think the food relationship can get complicated. Rather than eating to perform athletically, you are trying to control your appearance, and that is a losing battle, and not measurable.

So, if you feel like your athletic performance can benefit from a controlled eating plan, read on.

Tips & Tricks For Remaining On A Ketogenic Diet

Break cake off of sugar reliance and persistent body fat. Burning fat takes fat away leaving lean and strong. Weight-loss is possible and can be restorable when you decide to change your life around. Bagels do not need to be part of whatever. The sugar of diet plan honey and natural food categories indicates not all food has to be made to be sweet. You will quickly feel rejuvenated and energetic. Many people report losing keto weight today and likewise being sorry for the pros of the eating habits and losing on their relationship to carbs.

Recommended Reading: How Many Carbs Are In Guacamole

Sticking To A 1500 Calorie Meal Plan Is Easier With Meal Prep Services

Several factors go into the inability to maintain 1,500 calorie keto diet plans, such as inconvenience, unclear keto-friendly foods, long meal prep times, and lack of diversity.

Instead of struggling with meal planning for three meals a day, 365 days a year, invest in a meal subscription program that delivers fresh, ready-made meals straight to your door.

With a keto diet meal plan, youll achieve your fitness goals without the cumbersome shopping list and time-consuming cooking. These meal plans are naturally low in carbohydrates and sugars, making it easy to ensure youre not going over your allotted 1,500 calories or knocking your body out of ketosis.

In addition to convenience, youll have the ability to try a wide variety of foods to choose from for breakfast, lunch, dinner, and even dessert, ensuring you have a wide variety of diverse food options at your disposal.

Choose from various healthy meal options that cater to your specific dietary needs. Subscription services like Protein Chefs let you choose how many meals per day and week, taking the guesswork out of meal prep.

What To Keep In Mind When Producing Your Ketogenic Meal Plan

#MealPrepMonday – Episode 6 – 1500 Calorie Asian Keto Meal Plan (Keto Meal Prep)

If you choose to attempt the keto diet plan, you will have to restrict food sources considering that about 60 to 80 percent of your calories will originate from fat. This suggests you will consume meats, fats, and oils, and a minimal quantity of nonstarchy vegetables. You will need to eat approx. 64 g of protein each day. Whereas, your carbohydrates will come from 20 to 50 grams of carbohydrates. You ought to change below your individual needs.

Simply one serving of blueberries often presses ketogenic dieters out of ketosis. This can lead to them burning carbs for fuel and is a very simple method to reset the metabolic clock.

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Breaking A Weight Loss Plateau

Although many people experience weight loss as a side effect of following a keto diet, weight-loss plateaus are common. And while calorie counting isnt a huge part of a keto diet, restricting and tracking calories can help you bust through plateaus.

Even on keto, if you consume more than you burn, you wont see the scale budge. One common misconception with following a keto diet is that you can eat all the food you want and still burn fat. While this is true once youre keto-adapted, you will burn fat for fuel there is a difference between burning dietary fat and burning stored fat.

Put simply, if you consume more calories than your body needs for homeostasis, then youll just be burning dietary fats all day and never give your body a chance to tap into your fat stores.

Therefore, if you find yourself struggling to lose extra weight, it may be time to experiment with calorie restriction. For most adults, 1500 calories are enough to feel satisfied and nourished, but will still keep you in a calorie deficit.

What Is A 1500 Calorie Paleo Meal Plan

The diet plan is similar to a regular paleo meal where you must rely upon meat, fish, vegetables, and fruits as your daily diet options.

The only difference is that you need to limit your daily calorie intake to 1500 calories.

This diet plan can make you lose some good weight in no time but you really have to be disciplined and focused on every meal daily.

Now, before you head any further, try to ponder about the following guidelines that can help you get the best outcome out of this 1500 calorie paleo meal plan.

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