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.

7-Day 1500-Calorie Meal Plan

Day One

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

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

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

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

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

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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Editors Note: This post was originally published April 20, 2014 and has been updated. 

 

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