1500 Calorie No Eggs Meal Plan


Congratulations on choosing to eat right! This 1500 Calorie No Eggs 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 No Eggs 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
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Almonds, 6 almond
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Layer berries, granola, cereal and almonds and almonds in a bowl or glass. Serve with tea.
  • Lunch - 455 calories
  • Cream Cheese, 2 tbsp
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Grapes, 18 grape, seedless
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Potato Chips, reduced fat, 0.75 oz
  • Cream Cheese, 1 tbsp
  • Tea, brewed, 6 fl oz
  • 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
  • Hummus, 0.3 cup
  • Cucumber (with peel), 1 cup slices
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese.
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Green Beans (snap), 12 beans (4" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 3

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Total Cereal, 0.75 cup (1 serving)
  • Hazelnuts, 5 nuts
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)

Day 4

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Raisins, 0.5 small box (1.5 oz)
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Hazelnuts, 5 nuts
  • Lunch - 455 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Whole-Wheat Crackers, 0.75 oz
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Beans, white, 0.5 cup
  • Fruit Cocktail, 0.5 cup
  • Spinach, fresh, 2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans, cover with fresh spinach, cover and simmer about 10 minutes. Spoon over prepared noodles and top with cheese.
  • Snack - 160 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Directions: Wrap asparagus spear in thinly sliced turkey.

Day 5

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Watermelon, 1.25 cup, balls
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
  • Snack - 160 calories
  • Beans, black, 0.6 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix, enjoy!

Day 6

  • 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
  • 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)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • 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
  • Cauliflower, raw, 0.5 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Cook Cream of Wheat according to package directions. Stir in peanut butter and sliced banana. Serve with milk.
  • 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
  • Grilled Lemongrass Beef RECIPE, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Herbal Tea, 1 cup (8 fl oz)