1500 Calorie Diet: Simple Low-calorie Food List, Jumpstart Your Weight Loss or Health Journey Today
1500 Calorie Diet
Get started on your weight reduction or health journey today with a simple and enjoyable very-low-calorie food list and diet plan.
This healthy 1500 calorie meal plan is designed by certified personal trainers to help you lose 1 to 2 pounds per week.
The Guidelines
1500 Calorie Meal Plan Guidelines
The 1500 calorie meal plan is tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. The high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller longer.
You likely understand the importance of planning your meals. Starting the week with a fridge full of food can help you stay within your calorie range. Avoid picking out recipes last minute.
Use meal prep to help you make smarter food choices and stay within your dietary budget. Being flexible by planning additional food options for breakfast, lunch, dinner, and snacks may serve you better.
The 1500 calorie meal plan has a complete listing of foods and accompanying calorie totals. This makes it easy to swap out menu items, helping you achieve your weight loss goals.
Your Goals
Your Weight Loss Goals and Meal-prep
The 1500 calorie plan is a simple guide for weight loss. You will cut 500 calories a day from your diet and eat more basic foods. The goal is to lose a pound or two per week and keep it off.
The easy-to-follow very-low-calorie diet allows you to eat satisfying portions and still lose weight. Weight loss on a 1500 calorie plan can be achieved through the right combination of protein and fiber. By eating more protein and fiber throughout the day, you will feel full longer while also helping to control hunger. The recipes are simple to follow and take under 25 minutes to prepare.
Your Calories
1500 Calorie Meal Plan
This meal plan will help you reach your calorie budget while keeping you properly nourished. No matter how you pair them on your schedule, lunch and dinner are structured to limit calories while including all the nutrients and energy your body needs to lose weight.
Eating less may seem like an easy way to jumpstart weight loss, but to lose body fat, it is important not to eat too little. If you do not provide your body with enough energy through food to meet its needs, your metabolism will change. This adjustment can make it incredibly difficult to lose weight even for the calorie-conscious dieter.
The 1500 calories diet is a good starting point for most people on a weight loss program. You should calculate your exact needs using our online daily calorie calculator here. This will ensure that your diet is optimal to achieve your goals.
The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health. It is important to know how many calories your body requires for both losing weight and maintaining it to achieve your desired goal.
Sample Menu Plan
1500 Calorie Sample Menu Plan
The plan outlines 1500 calories daily and includes information to help you devise your meals to stay within the recommended limits.
Here is the sample 1500 calorie meal plan.
| Breakfast | |||||
| Amount | Item | Protein | Carbs | Fats | Calories |
| 12 ounces | Coffee-w/caffeine | 0.40 | 1.40 | 0.00 | 8.00 |
| 1 cup | Milk | 8.00 | 11.00 | 5.00 | 120.00 |
| 1 tbsp | Cream, fluid, half and half | 0.44 | 0.65 | 1.73 | 19.55 |
| 1 pack | Oatmeal-instant, maple, brown sugar Quaker | 4.50 | 31.60 | 2.10 | 152.00 |
| Total | 13.34 | 44.65 | 8.82 | 299.55 | |
| AM Snack | |||||
| 1 cup | Cottage cheese- 1%fat | 28.00 | 6.00 | 2.00 | 164.00 |
| 0.5 cup | Pineapple-canned, chunks | 0.00 | 18.00 | 0.00 | 70.00 |
| Total | 28.00 | 24.00 | 2.00 | 234.00 | |
| Lunch | |||||
| 2 each | Bread whole wheat-slice | 6.00 | 24.00 | 2.00 | 140.00 |
| 1 cubic inch | Cheddar cheese | 4.26 | 0.15 | 4.12 | 56.36 |
| 0.15 cup | Mayo | 0.32 | 8.47 | 11.77 | 137.37 |
| 1 ounce | Turkey breast/white meat | 8.50 | 0.00 | 0.20 | 38.25 |
| 0.25 small | Tomato-small | 0.25 | 1.43 | 0.10 | 6.50 |
| Total | 19.33 | 34.36 | 18.19 | 378.48 | |
| PM Snack | |||||
| 8 each | Cracker/Nabisco-Low Saltines | 1.60 | 16.00 | 3.20 | 96.00 |
| 1 ounce | Turkey/white meat | 8.50 | 0.00 | 0.20 | 38.25 |
| Total | 10.12 | 16.00 | 3.40 | 134.25 | |
| Dinner | |||||
| 5 ounces | Halibut - broiled | 37.50 | 0.00 | 5.00 | 198.75 |
| 1 cup | Rice-white cooked steamed | 6.00 | 62.00 | 0.00 | 164.00 |
| 2 tbsp | Thousand island-reduced cal. Kraft | 0.00 | 6.00 | 2.00 | 40.00 |
| 0.5 cup | Vegetables - mixed, frozen, boiled | 2.60 | 11.90 | 0.10 | 54.00 |
| 1 small | Salad-sm. Garden w/tomato, onion | 1.30 | 9.50 | 0.40 | 49.00 |
| 1 tsp | Sugar-white | 0.00 | 4.00 | 0.00 | 15.00 |
| 12 fluid ounces | Tea-prepared w/tap water | 0.00 | 1.00 | 0.00 | 4.00 |
| Total | 44.80 | 82.50 | 7.40 | 470.75 | |
| TOTAL | 115.58 | 201.50 | 39.82 | 1517.04 | |
WEEKLY SHOPPING LIST
| Food | Quantity |
| Apple - medium with peel | 7 each |
| Banana - medium 8 inches | 7 each |
| Bread whole wheat - slice | 14 each |
| Broccoli | 7 spears |
| Cheerios | 10.5 cups |
| Chicken Breast / White Meat | 28 ounces |
| Coffee- w/caffeine | 84 ounces |
| Cream, fluid, half and half | 7 tablespoons |
| Halibut - broiled | 35 ounces |
| Mayo type, reg., w/salt | 1 cup |
| Milk - 2 % fat | 7 cups |
| Orange - medium | 7 each |
| Sugar - white | 14 teaspoons |
| Rice - white | 7 cups |
| Thousand-island - reduced cal. | 7 tablespoons |
| Turkey Breast / White Meat | 14 ounces |
| Tea | 82 ounces |
Resources Coming Soon
New Menu Plans and Resources Coming Soon
♥ Low carb plans.
♥ Diet planner app.
♥ Planning ideas.
♥ Calorie control hacks.
♥ More calorie-based plans.
♥ More low-calorie options.
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Using the latest science and research, the team at changingshape.com offers plans developed by certified nutrition and fitness professionals. Join the changingshape.com calorie counter app free today.
