See a free 1500 calorie diet plan for 7 days below. The given 1500 calorie meal plan is one of a number of 1500 calorie diets which are easy to follow, and includes a wide variety of foods. Also the items in the 1500 calorie diet menu can be replaced with the foods that have the same calorie value and nutrient quality.
The 1500 calorie diet menu is the lowest a man should go for when choosing his weight loss program.
Day
Breakfast :
2 waffle plain (square – 4 square or round – 4 dia) 2 x 33 grams 206 kcal
1 tbsp of maple syrup 20 grams – 52.2 kcal
1 tbsp of butter – 14 grams 100 kcal
8 oz. of water or decaffeinated coffee without sugar 0 kcal
Total: 358.2 kcal
Morning Snack :
1 cup of skim milk 245 grams 85 kcal
ВЅ of cinnamon bagel 28.5 grams 78 kcal
Total: 163 kcal
Lunch :
1 cup of skim milk 245 grams – 85 kcal
Salad made of raw vegetables:
1 cup of shredded romaine or cos lettuce – 47 grams – 8.0 kcal
cup of chopped carrots 32 grams 13 kcal
cup of chopped green peppers 37.3 grams 7.5 kcal
cup of shredded cabbage 17.5 grams 4.2 kcal
cup of chopped celery 25 grams 4 kcal
Total calories in the salad: 36.7 kcal
1 tbsp fat free salad dressing 14 grams – 6.6 kcal
1 oz. turkey breast 28 grams 29.1 kcal
1 whole grain roll (1 oz) or 28 grams 74 kcal
Total: 231.4 kcal
Afternoon Snack :
cup of sliced strawberries 88 grams 26.6 kcal
6 oz. fat free, fruit yogurt – 170 grams 161 kcal
1 tbsp crunchy whole grain cereal 4 grams 13 kcal
Total: 200.6 kcal
Dinner :
3 oz. sirloin steak, lean only, grilled no fat added 85 grams 225 kcal
1 cup of cooked wild rice -164 grams 166 kcal
1 pat of butter (1″ sq, 1/3″ high) – 5g – 35.8 kcal
cup of sliced cooked carrots 78 grams – 27.3 kcal
1 mixed salad from above 36.7 kcal
2 tbsp fat free dressing 28 grams 13.2 kcal
Total: 504 kcal
Evening Snack:
1 small orange (2-3/8″ dia) 104 grams 49 kcal
Total 49 kcal
Total: 1500 kcal
Day
Breakfast :
1 cup of oatmeal, cooked with water 234 grams 166 kcal
2 tsp brown sugar 2 x 4 grams 22 kcal
1 cup of skim milk 245 grams 85 kcal
1 cup of orange juice 248 grams 112 kcal
Total: 385 kcal
Morning Snack :
1 apple medium (3 dia) – 182 grams 94.6 kcal
Total: 94.6 kcal
Lunch :
Sandwich with turkey:
2 oz. turkey breast 56 grams 58.2 kcal
1 tsp mustard or fat free mayonnaise 5 grams 4 kcal
2 slices of whole wheat bread, thin (3-3/4″ x 5″ x 3/8″) 66 grams 183.6 kcal
1 cup of sliced cucumber 104 grams – 15.6 kcal
Total: 261.4 kcal
Afternoon Snack :
1 cup of skim milk 245 grams 85 kcal
1 cup of strawberries 144 grams – 46.1 kcal
Total: 131.1 kcal
Dinner :
3 oz. chicken breast, skinless, baked, grilled or broiled 84 grams – 67.2 kcal
1 medium baked potato 173 grams 161 kcal
1 tsp. butter or margarine 5 grams 35.8 kcal
1 cup of green beans 125 grams – 43.8 kcal
1 mixed green salad from (day 1) – 36.7 kcal
2 tbsp fat free dressing 28 grams 13.2 kcal
Total: 357.7 kcal
Evening Snack :
Low fat milk shake made with:
1 cup skim milk 245 grams 85 kcal
1 cup fat free vanilla ice cream 136 grams 186 kcal
Total: 271 kcal
Total: 1500 kcal
Day
Breakfast:
2 round pancakes (4″ dia) – 76 grams 172.6 kcal
1 tbsp fruit spread or maple syrup 20 grams – 52.2 kcal
Total: 224.8 kcal
Morning Snack :
1 cup of skim milk 245 grams 85 kcal
1 sliced peach, small (2-1/2″ dia) – 130g – 50.7 kcal
Total: 135.7 kcal
Lunch :
1 salad with mixed greens (day 1) – 36.7 kcal
1 tbsp fat free dressing 14 grams 6.6 kcal
6 fat-free, low-sodium saltine crackers 30 grams 118 kcal
3 oz. tuna fish, light, canned in water, without salt, drained solids 85 grams – 98.6 kcal
1 apple small (2-3/4″ dia) – 149 grams – 73.5 kcal
Total: 333.4 kcal
Afternoon Snack :
ВЅ oz milk chocolate 14 grams 75 kcal
Total: 75 kcal
Dinner :
2 cups of cooked pasta 280 grams 367 kcal
cup of spaghetti sauce 126 grams 60.3 kcal
2 oz cooked ground beef (95% lean meat / 5% fat) 84 grams 109 kcal 1 mixed green salad (day 1) 36.7 kcal
1 tbsp fat free dressing – 14 grams 6.6 kcal
Total: 579.9 kcal
Evening Snack :
1 cup skim milk – 245 grams 85 kcal
2 cracker standard snack-type, regular 12 grams 60.6 kcal
Total: 145.6 kcal
Total: 1500 kcal
Day
Breakfast :
1 cup of orange juice (freshly squeezed) 248 grams 112 kcal
1 cup of cup corn flakes 26.25 grams 94.8 kcal
1 cup of skim milk 245 grams 85 kcal
1 cup of strawberries 144 grams – 46.1 kcal
Total: 337.9 kcal
Morning Snack :
2 tsp of reduced fat peanut butter 10 grams 52.1 kcal
2 rice cakes 18 grams – 69.7 kcal
Total: 121.8 kcal
Lunch :
1 cup vegetable soup 245 grams 53.9 kcal
1 mixed green salad (day 1) 36.7 kcal
2 tbsp of fat free salad dressing – 28 grams 13.2 kcal
1 cup of skim milk – 245 grams 85 kcal
6 fat-free, low-sodium saltine crackers 30 grams 118 kcal
1 oz. low fat mozzarella cheese 28 grams 72 kcal
Total: 378.8 kcal
Afternoon Snack :
1 apple medium (3″ dia) – 182 grams – 95 kcal
Total: 95 kcal
Dinner:
5 oz. of flounder or other white fish (baked, broiled or grilled) 140 grams 164 kcal
1 medium baked potato 173 grams 161 kcal
1 mixed green salad (day 1) 36.7 kcal
1 tbsp of fat free salad dressing – 14 grams 6.6 kcal
1 cup of cooked broccoli 88 grams“ 30 kcal
1 whole grain roll 1 oz or 28 grams 74 kcal
Total: 472.3 kcal
Evening Snack :
3 cups popcorn, air-popped 24 grams 93 kcal
Total: 93 kcal 1500
Total: 1500 kcal
Day
Breakfast :
1 English muffin 57 grams 129 kcal
1 egg poached 50 grams 71 kcal
grapefruit 123 grams – 51.7 kcal
Total: 251.7 kcal
Morning Snack :
1 large pear 230 grams – 133 kcal
1 cup skim milk – 245 grams 85 kcal
1 cup of corn flakes 28 grams 101 kcal
Total: 319 kcal
Lunch :
2 oz. turkey breast or lean ham 56 grams 58.2 kcal
1 large whole grain pitta bread 64 grams 170 kcal
2 sliced carrot small (5-1/2″ long) 100 grams 41 kcal
1 cup of skim milk – 245 grams 85 kcal
Total: 354.2 kcal
Afternoon Snack :
1 peach large (2-3/4″ dia) 175 grams 68.3 kcal
Total: 68.3 kcal
Dinner :
2 slices of Cheese Only Pizza, 2 of 8 slices, 12″ medium (159g) 374 kcal
1 large mixed green salad double portion of salad from day1 73.4 kcal
1 tbsp of fat free salad dressing – 14 grams 6.6 kcal
Total: 454.0 kcal
Evening Snack :
1 cup of sliced strawberries 166 grams 54 kcal
Total: 54 kcal
Total: 1500 kcal
Day
Breakfast :
1 bagel (3″ dia) – 57 grams 146 kcal
1 tbsp of low fat cream cheese 15 grams 30.1 kcal
1 cup of orange juice (freshly squeezed) – 248 grams 112 kcal
Total: 288 kcal
Morning Snack :
6 oz. fat free fruit yogurt – 170 grams 161 kcal
cup of strawberries 72 grams 23 kcal
Total: 184 kcal
Lunch :
2 oz. hamburger 95% lean meat / 5% fat, grilled or broiled 56 grams 97.4 kcal
1 tbsp of ketchup 15 grams 14.6 kcal
1 hamburger bun 120 kcal
tomato, sliced 61.5 grams 11 kcal
green pepper, sliced 74.6 grams 15 kcal
1 cup of skim milk 245 grams 85 kcal
Total: 343 kcal
Afternoon Snack :
1 apple medium (3″ dia) 173 gram 90 kcal
Total: 90 kcal
Dinner :
1 cups of cooked pasta – 210 grams 275.1 kcal
3 oz. boiled shrimp 84 grams – 116 kcal
1 tsp olive oil with garlic on pasta 4 grams – 39.8 kcal
1 mixed green salad 36.7 kcal
1 tbsp of fat free dressing – 14 grams 6.6 kcal
cup of cooked green beans 93.8 grams 32.8 kcal
1 slice Italian bread 30 grams 81 kcal
Total: 588 kcal
Total: 1500 kcal
Day
Breakfast :
1 slice French toast 65 grams 149 kcal
1 cup of fresh blueberries 148 grams 84.4 kcal
1 cup of skim milk – 245 grams 85 kcal
Total: 318.4 kcal
Morning Snack :
1 small orange (2-3/8″ dia) 104 grams 49 kcal
Total: 49 kcal
Lunch :
cup of cottage cheese low fat, 1% milk fat 113 grams 81.5 kcal
1 mixed green salad – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
1 whole wheat roll – (1 oz) or 28 grams 74 kcal
1 cup of skim milk – 245 grams 85 kcal
1 cup of sliced carrots 122 grams 50 kcal
Total: 46.1 kcal
Total: 1500 kcal
See Also
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