Free 1500 Calorie Meal Plan

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How Does The 1500 Calorie Pescatarian Meal Plan Work

1500 Calorie Meal Plan For Weight Loss

Pescetarianism is a type of vegetarian diet. There is nothing too complicated in it. Fish is included in the vegetarian diet and this diet is born.

You can eat everything except meats like chicken, pork, beef, etc. For example, yogurt, honey, milk, dairy are all included in the diet. You can also consume grain products, legumes, fish, nuts, fruits and all vegetables.

This highly sustainable diet is rich in Omega-3. In addition, the pescatarian diet, which can be adopted even for a temporary period, pushes you to eat healthily and does not contain strict rules.

Now lets look at a sample diet list. Keep in mind that not every diet is tailor-made for everybody.

For example, everyone knows how beneficial fish are for health. They usually should be consumed up to 3 times a week.

While this is true for most people, some of the population has a real fish intolerance. And fish consumption can present a real problem for them.

For this reason, it can be very risky for them to consume large amounts of fish. Because of this, as we always say, you should consult a nutritionist before making a major change in your diet.

How To Lose Weight Eating Clean

Cleaning up your diet can help cut out a lot of excess calories from added sugars and processed foods, but it is entirely possible to overeat on nutritious, whole foods. No matter what lifestyle approach you are following, calories are key!

Figure out exactly how many calories you need to consume each day to achieve your goals and then build your meal plan to match. Try this free calorie calculator to get your total daily energy expenditure in a few minutes.

The 1200 Calorie Meal Plan

I want to empower you to make your own 1200 calorie diet menu. So I will give you EVERYTHING for FREE! Here is a 1200 calorie diet menu plan in PDF format for you to print out. Then click on the links below it to choose your own 1200 calorie meal plan meals.

The great thing about this printable 1200 calorie diet plan, is that you can fill in on your computer. Or print blank and hand write in!

This free 1200 calorie meal plan PDF is meant to make your life easier, you can click the photo for the meal planner above, or the link below:

This weight loss meal plan free access to all, and easy to access here on the Lose Weight By Eating website.

For more 7 day weight loss meal plan forms filled out already, scroll below! There youll find one for each of my best selling cookbooks, as well as a weight loss meal plan easy 7 days of recipes from this website.

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What Is A 1500 Calorie Meal Plan

You must keep a tab on calorie intake while also ensuring proper nutritional intake for the healthy functioning of your body.

Although a 1500 calorie meal plan is quite ideal for most people who would like to lose some good weight in a short time, discipline is still the key.

You have to calculate your lifestyle depending upon your age, weight, height, or even medical history.

Customizing Your Clean Eating Meal Plan

1500 Calorie Meal Plan Pad

This meal plan is built for a 1500 calorie plan. All you need to do is multiple the portions to match your calorie needs.

For example, if you need 1800 calories per day, youll need to increase portions by 20%. Just multiple all ingredients by a factor of 1.2 and your set!

Or if you need fewer calories, such as a 1200 calorie meal plan, youll need to decrease portions by 20% and multiple all your ingredients by a factor of 0.8.

Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently.

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Calorie Meal Plan With Normal Food


1500 calorie meal plan with normal food: First-day plan


  • Mix 2 tablespoons of oats in 1 cup of whipped yogurt. Slice half the banana on it and add 20 unsalted raw almonds


  • A small plate of chickpeas meal
  • 2 tablespoons of cooked cracked wheat
  • Low-fat salad
  • A handful of raw peanuts


  • Sauté 100 grams of cubed salmon marinated with hot peppers in a pan and serve with a bit of cheese and plenty of arugulas

Total Calorie: 1385

1500 calorie meal plan with normal food: Second-day plan


  • Add a small-size glass of milk to 4 tablespoons of high fiber muesli. Grate 15 unroasted hazelnuts and a fresh apple.


  • A small-size plate of zucchini
  • Tzatziki is made of a bowl of full-fat yogurt


  • 2 slices of full-fat cheese
  • 8 green olives
  • 1 slice of whole-wheat bread
  • Tomato slices
  • 100 grams of grilled chicken breast marinated with spices
  • 1 slice of whole-wheat bread
  • Low-fat beet salad
  • 1 small plate of vegetable stew
  • 2 tablespoons of cooked cracked wheat

Total Calorie: 1507



  • Made from 2 eggs tomatoes, peppers and onions roasted with a tablespoon olive oil. Some cheese on it.
  • 1 slice of whole-wheat bread


  • A cup of plain yogurt containing probiotics


  • A sandwich prepared with 2 slices of feta cheese, lots of tomatoes, cucumbers and peppers in whole wheat pita bread


  • 25 grams of dark chocolate


  • 1 small plate of potato-meat dish
  • 1 bowl of yogurt

1500 calorie meal plan with normal food: Fifth-day plan


Sample Meal Plan Composed By Unimeal Experts: Whats On Your Plate

We believe that the Mediterranean diet is one of the best ones for weight loss and overall health. Thats why we have used its main principles to compose this meal plan:

  • We have chosen easy-to-follow recipes filled with vitamins and minerals. Thanks to step-by-step instructions, you can prep these meals even if youre a newbie in the kitchen. One meal takes 20-30 minutes to cook.
  • We minimized the amount of red meat but ensured that this plan contained other high-quality protein sources. Protein is highly satiating and is vital for muscle growth and maintenance. This is why every meal we offer contains some protein source.
  • Every meal has a well-balanced ratio of protein, fats, and carbs.

Each day includes meals for about 1200-1500 calories. But were all different. Choose recipes and meal days according to your needs in calories.

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Those Who Are Malnourished

Most people think of malnutrition as being underweight.

However, malnutrition can refer to an imbalance of any nutrient, regardless of body weight. Its sometimes caused by diet, but more commonly the product of chronic medical conditions like inflammatory bowel disease or certain cancers.

Calorie restriction can worsen nutrient imbalances in those with malnutrition. Its best to speak with a doctor or registered dietitian before making any big changes to the diet.

Healthy 1500 Calorie Meal Plan For Weight Loss

My 1500 Calorie WALMART WEIGHT LOSS MEAL PLAN (No Cook & Budget Friendly)

To slim down and not to start overeating again is quite real. A well-thought-out proper nutrition and a menu for a week for weight loss will help! It all implies a diet of 1500 kcal per day. Check out our 7-day sample meal plan for weight loss!

One of the great challenges of any diet is that at some point, you dont know what to eat. Now, when youve cut off all your favorite junkies like pizzas, donuts, hamburgers, alcohol, and soda, what should you put on your plate instead? Fortunately, Unimeal dietitians know what to cook. Take a look at our free sample meal plan, and be sure to try out our recipes.

Get your 100% personalized meal plan by completing our 3-min quiz

None of the known diets should be followed without considering your unique body needs, preferences, and goals

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Creating A Calorie Deficit For Weight Loss

While weight loss is much more complex than the calories in, calories out way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat.

Typically, a reduction of 500 calories per day is suggested to lose 1 pound per week.

Though this would equate to a 52-pound weight loss in one year, research shows that the average rate of weight loss is much slower.

Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates .

For example, a review of 35 studies observed weight loss of 0.0042.5 pounds per week when calories were restricted by 2401,000 calories per day .

Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 12 pounds per week.

However, since weight loss differs drastically from person to person, its important to not get discouraged if you arent losing weight as quickly as expected.

Bumping up physical activity, spending less time sitting, cutting out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.


Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 12 pounds per week.

What Are The Benefits Of A Low Carb Way Of Eating

Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:

  • reduce appetite

  • aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets – AND weight is typically lost around the abdomen, which is the most dangerous location of body fat

  • lower blood sugar, blood pressure, and triglycerides, and raise HDL and improve the pattern of LDL cholesterol

In addition, many ladies find eating fewer carbs:

  • Improves mental clarity

  • And improves skin complexion

Please note! This specific meal plans calories and foods may not be appropriate for you. Always check with your doctor before starting a new meal plan.

Alright lets get to the meal plan! The groceries are listed first, then the pictures and recipes afterwards.

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How To Use This Clean Eating Meal Plan

Listed below youll find a three-week menu with dietitian-approved breakfasts, lunches, dinners, and snacks. Each week provides a grocery list, meal schedule, and links to all recipes.

This plan does not include any beverages, so if you are drinking anything that contains calories, this will impact your daily nutrition – just be sure to track it!

I recommend cooking a majority of the meals in advance using a weekly meal prep routine.

Use the shopping list to plan ahead before you hit the grocery store, and buy all of your ingredients in one haul. Then choose a day or two that works for you and pre-cook and portion your meals for the week.

How To Make A Healthy Meal Plan For Weight Loss

Printable Low Carb Diet: 1 Week

There are two main approaches to meal planning. Some people do meal prepping. They cook large batches of several dishes once a week and divide them into containers. This method might work for you if you can dedicate the whole Sunday to cooking and youre okay with eating the same dish over the entire week.

Meal planning is another approach. It means that you decide what you will cook during the week beforehand and cook three times a day to make yourself breakfasts, lunches, and dinners. This method will work for you if you can spend 20-30 minutes per one meal every day and like the variety on your plate.

The most efficient way of making a diet plan is the combination of these two approaches. Choose the recipe you like, take twice the ingredients, and make yourself lunches for two days. Cook toasts or salads just before eating them, and make larger batches of baked or grilled dishes two to three times a week.

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Those Whove Had An Eating Disorder

Eating disorders like anorexia nervosa, bulimia nervosa and binge eating disorder typically cause an extreme preoccupation with food.

Those with a history of an eating disorder, or even disordered eating patterns, shouldnt count calories or aim for a specific calorie goal. Doing so could worsen food obsessions and disordered eating behaviors .

Its best to consult with a registered dietitian who specializes in eating disorders.

Calorie Diet And Meal Plan

The best method to determine your daily calorie needs is by using the calorie calculator. For some women, the region of 1400-1600 calories is a maintenance amount .

The AHA has a blanket recommendation of 2000 calories per day.

This is not a prescription, but a baseline to begin fat loss.

Here are some basic ideas for a 1500 calorie diet .

To get some ideas and examples of lower calorie meals, see the low calorie food guide.

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Foods To Eat On A 1500

When attempting to lose weight and adopt better eating habits, its important to choose unprocessed, whole foods.

Though its perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following foods:

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal.

Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.

Research shows that both high-fiber and high-protein diets are effective at promoting fat loss .


Whole foods, such as vegetables, fruits, eggs, fish and nuts, should make up the majority of any healthy diet.

Processed foods and added sugar should be kept to a minimum in any healthy weight loss plan.

Cutting out or limiting the following foods can help you lose weight and improve your overall health.

Although enjoying a favorite food or beverage every now and then wont hurt your weight loss goals, indulging regularly will.

For example, if you have a habit of eating ice cream every night after dinner, reduce your intake to one serving of ice cream once or twice a week.

Cutting back on habits that are hindering weight loss may take time, but its necessary in order to reach your wellness goals.


Fast food, refined carbs and added sugars should be limited when following a nutritious diet for weight loss.

The following meals are around 500 calories each (

How Many Calories Per Day To Lose Weight

My 1500 calorie meal plan for 7 days

Everyone is a little bit different when it comes to an average calories per day recommendation. Some people will need 1200 calories, others need 1500 calories a day.

In this section we will talk about how to find out how many calories per day to lose weight, maintain weight, and how to find out your personal calories per day to lose weight.

Below in the 1500 Calorie Diet and adding more calories section we will talk about adding calories mid-week or mid diet as needed

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What Does A 1500 Calorie Diet Plan For Women Include

The basic rule of this diet plan is to bring all the nutritious and healthy food options on your plate. Additionally, you have to restrict your daily calorie intake to 1500 calories.

This way, you can quickly lose 1-2 pounds of weight per week and reach up to your desired weight loss goals within the specified period.

Now, wait! Dont take this diet as a magic wand that can bring you desired results overnight.

You have to put through your efforts with all the right focus and dedication while going by the rules and guidelines of this printable 1500 calorie diet for women.

Clean Eating Meal Plan: Full 21 Day Menu


Cutting back on processed foods is only one part of a successful clean eating diet. In order to lose weight and improve your health, youve got to get your overall nutritional balance in check.

But planning out a perfectly portioned healthy meal plan that fits your individual needs requires some serious know-how and dedication. To help get you off on the right foot, Ive created this full 21-day high protein, clean eating meal plan complete with customized calories and simple meal prep recipes to try.

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Be Aware Of Your Calorie Intake

Though you may think that youre eating less, its common to underestimate the amount of food that you are consuming .

An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.

Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.

Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people.

Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (

Calorie Healthy Macro Meal Plan

Pin on kristengeorgia health &  fitness

This 7 day macro friendly healthy meal plan is 1500 calories, 150 grams of protein, 150 g carbs, and 40 g of fat. for a one page printable view of the plan, new healthy meal ideas, the shopping list, and the recipes!

  • Weight Loss Resources
  • After posting a before and after weight loss picture on Instagram, a reader asked how weighing and measuring food affected my relationship with food, and what kind of message that would send to kids in the home.

    In full transparency, Ive never suffered from an eating disorder, beyond the typical days of overeating because Im mad at the world, or because food tastes so good.

    After thinking about this question though, I realized there is a big difference between weighing and measuring your food because you have a poor relationship with food, and doing it because you want to make sure you are getting all the nutrients you need.

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