1500 Calorie Budget Meal Plan


Congratulations on choosing to eat right! This 1500 Calorie Budget Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1500 Calorie Budget Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Broiled Tilapia Parmesan, 1 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 2

  • Breakfast - 260 calories
  • Swiss Cheese, 1 oz
  • Apple juice, unsweetened, 4 fl oz
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Directions: Melt sliced Swiss cheese over half a bagel.
  • Lunch - 455 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute onions and add pureed tomatoes and cook for sauce. Add browned ground turkey and mix. Top cooked spaghetti with sauce and top with Parmesan cheese.
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)

Day 3

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 455 calories
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Tuna, Canned in Water, drained, 0.75 can
  • Apple juice, unsweetened, 4 fl oz
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Whole-Wheat Crackers, 0.75 oz
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute onions and add pureed tomatoes and cook for sauce. Add browned ground turkey and mix. Top cooked spaghetti with sauce and top with Parmesan cheese.
  • Snack - 160 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 4

  • Breakfast - 260 calories
  • Neufchatel Cheese, 1 oz
  • Tangerines, 2 small (2-1/4" dia)
  • Bread, reduced-calorie, wheat, 2 slice
  • Egg white, fresh, 2 large
  • Tea, brewed, 6 fl oz
  • Directions: Cook the eggs in a nonstick skillet, then serve with toast. Either spread cheese on toast or scramble it in with the eggs. Serve with tea and tangerines.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Broiled Tilapia Parmesan, 1 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Peas, edible-podded, raw, 12 pea pods

Day 5

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices

Day 6

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Dilled Shrimp with Farfalle, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 650 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tilapia (3.5 oz or 99.2g), 6 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baby Carrots, raw, 5 medium
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Rub tilapia with olive oil and lemon pepper. Bake at 375F for roughly 20 minutes, until it flakes easily with a fork. Serve with broccoli and carrots steamed in microwave for 2 minutes.
  • Snack - 160 calories
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Lettuce, leaf salad, 2 cup, shredded
  • Balsamic Vinegar, 1 tbsp

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Lettuce, leaf salad, 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • Snack - 160 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Peas, edible-podded, raw, 12 pea pods
  • Herbal Tea, 1 cup (8 fl oz)