Easy 1500 Calorie Meal Plan


Congratulations on choosing to eat right! This Easy 1500 Calorie 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 Easy 1500 Calorie 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
  • American Cheese, 1 slice (1 oz)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, reduced-calorie, wheat, 2 slice
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • Tea, brewed, 6 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
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium

Day 2

  • Breakfast - 260 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Egg white, fresh, 2 large
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • 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)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, frozen, 0.5 cup
  • Lemon Juice, 1 fl oz

Day 3

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Almond Butter, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Spread Hummus on Tortilla and top with Peppers, roll and enjoy!
  • 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
  • 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 4

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Cream Cheese, 2 tbsp
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • 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)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 160 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium

Day 5

  • Breakfast - 260 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 455 calories
  • Cream Cheese, 2 tbsp
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • 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
  • 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 6

  • 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
  • Chocolate Frozen Yogurt, 0.5 cup (4 fl oz)
  • Hummus, 0.3 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Almonds, 6 almond
  • Tea, brewed, 6 fl oz
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Sour Cream, reduced fat, 2 tbsp
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cucumber (with peel), 1 cup slices
  • Herbal Tea, 1 cup (8 fl oz)

Day 7

  • 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
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 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)