The 1,500 Calorie Diet Plan

If you are looking to lose some weight, you’ve probably heard about the caloric deficit – the reduction of your calorie intake relative to the number of calories you need to maintain current weight. Combined with regular exercise, a slight caloric deficit can help you shed those pounds in no time!

But, what good is a caloric deficit if you don’t know where the calories are coming from? After all, even if you’re eating less calories – but they all come from chips and candy – that can’t be a good idea, right?

Don’t worry – we have created a 1500 calorie diet plan that is sure to give you all the nutrients you need.


Research shows that high-carbohydrate breakfasts could benefit us. Take a look at some of these suggestions.

  • Option 1 (347 kcal): avocado-egg toast – 1 large egg, cooked in 1/4 tsp. olive oil, 1 slice whole-grain bread, 1/2 medium avocado, 1 tangerine
  • Option 2 (364 kcal): 1 cup wheat cereal – 1 cup, 1½ cups skim milk, 1½ cup blueberries
  • Option 3 (320 kcal): 2 hard-boiled egg whites, 1 cup all-bran cereal, ½ cup strawberries


Lunch is reserved for your proteins and healthy fats. Studies show that a high-protein diet can help you lose weight by reducing your appetite.

  • Option 1 (382 kcal): 2 cups mixed green salad, 110 grams cooked chicken breast, 1/4 cup grated carrots, 1 medium red bell pepper, 1 tablespoon light mayo
  • Option 2 (410 kcal): tuna sandwich – 110 grams tuna,2 slices whole wheat bread, light string cheese, 3 tablespoons hummus, 1/2 cup baby carrots
  • Option 3 (390 kcal): 110 grams grilled chicken breast, ½ cup brown rice, 180 grams green beans, 1 large grapefruit


Leafy greens, some protein, and a little bit of carbs.

  • Option 1 (455 kcal): 110 grams baked salmon, 1/2 cup brown rice, 1 cup roasted Brussels sprouts, 1 tablespoon walnuts, marinade – ½ tsp. each lemon juice, olive oil, and maple syrup; add a pinch of salt.
  • Option 2 (440 kcal): 2 cups large mixed green salad, 100 grams grilled chicken breast, light Cesar dressing, 1 cup spinach
  • Option 3 (450 kcal): 1 cup cooked spinach pasta, 1 cup marinara sauce, 1/2 cup black beans, 2 cups tossed salad, 2 tablespoons light vinaigrette dressing.


To round off your 1500 calorie diet plan, you should eat some snacks between meals. Nuts like peanuts, pecans, and almonds are always a popular option for snacks. Add some fruit, and you’ve got yourself a snack! However, keep in mind that nuts are loaded with calories, so try to control yourself and have a ½ cup at most.

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