🥗 1500 Calorie Meal Plan for Weight Loss (7-Day Simple Guide)
Losing weight doesn’t mean starving yourself. A 1500 calorie meal plan is one of the most effective and sustainable ways to lose weight while still enjoying delicious food. This 7-day plan is designed to help you burn fat, boost energy, and stay full throughout the day.
🔥 Why 1500 Calories Works
Helps create a calorie deficit
Supports fat loss without muscle loss
Easy to follow for beginners
No gym required
🗓️ 7-Day 1500 Calorie Meal Plan
🟢 Day 1
Breakfast:
Oatmeal + banana + peanut butter (350 cal)
Lunch:
Grilled chicken salad with olive oil (450 cal)
Snack:
Greek yogurt + berries (200 cal)
Dinner:
Baked salmon + steamed vegetables (500 cal)
🟢 Day 2
Breakfast:
2 boiled eggs + whole wheat toast (300 cal)
Lunch:
Tuna sandwich + salad (450 cal)
Snack:
Apple + almonds (200 cal)
Dinner:
Chicken stir-fry with veggies (550 cal)
🟢 Day 3
Breakfast:
Smoothie (banana, milk, oats) (350 cal)
Lunch:
Rice + grilled fish + salad (450 cal)
Snack:
Dark chocolate (small piece) (200 cal)
Dinner:
Vegetable soup + boiled eggs (500 cal)
🟢 Day 4
Breakfast:
Omelet + vegetables (350 cal)
Lunch:
Turkey wrap + yogurt (450 cal)
Snack:
Orange + nuts (200 cal)
Dinner:
Grilled chicken + broccoli (500 cal)
🟢 Day 5
Breakfast:
Peanut butter toast + milk (350 cal)
Lunch:
Lentil soup + salad (450 cal)
Snack:
Banana (200 cal)
Dinner:
Fish + sweet potato (500 cal)
🟢 Day 6
Breakfast:
Yogurt + honey + oats (350 cal)
Lunch:
Chicken rice bowl (450 cal)
Snack:
Protein bar (200 cal)
Dinner:
Vegetable omelet + soup (500 cal)
🟢 Day 7
Breakfast:
Smoothie bowl (350 cal)
Lunch:
Grilled meat + vegetables (450 cal)
Snack:
Fruit salad (200 cal)
Dinner:
Light soup + eggs (500 cal)
💡 Weight Loss Tips
Drink at least 2 liters of water daily
Walk 30 minutes a day
Avoid sugary drinks
Sleep 7–8 hours
❓ Frequently Asked Questions
Is 1500 calories enough?
Yes, for most people aiming to lose weight safely.
Can I lose weight without exercise?
Yes, but exercise speeds up results.
🏁 Conclusion
This 1500 calorie meal plan is simple, affordable, and effective. Stick to it for 30 days and you’ll notice real results.
