5 Day 1 500 Calorie Diet Meal Plan

 5-Day 1,500-Calorie Diet Meal Plan   



5-Day 1,500-Calorie Diet Meal Plan

5-Day 1,500-Calorie Diet Meal Plan

Love food, but want to lose weight? Good news! With this 5-day meal plan to lose weight, you can enjoy delicious low-calorie foods that also leave you feeling satisfied for fewer calories. Recipes like the Spaghetti Squash & Chicken with Avocado Pesto, Veggie & Hummus Sandwich and the Chipotle-Lime Cauliflower Tacos include lots of veggies, which are low-in-calories so you can have larger servings to fill up without going over your daily calorie limit.

Couple this healthy meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds this week. When you’re ready for more, check out our other healthy weight-loss meal plans, like this Simple 30-Day

Ready to get healthy? Check out the Cooking Light Diet to learn more.

The Best Meal-Prep Containers:

For breakfast (like this week’s oatmeal) and salad dressings or sauces: Wide-Mouth Mason Jars (To buy: amazon.com, $19 for 6)

For snacks: Stasher Brand Reusable Bags (To buy: amazon.com, $12 for 1)

For transporting lunch: Prep Naturals Glass Meal-Prep Containers with Lids (To buy: amazon.com, $26 for 5)

For dinner leftovers: OXO Good Grips 8 Cup Leakproof Glass Food Storage Container (To buy: amazon.com, $15 for 1 large)

Day 1

Charred Shrimp & Pesto Buddha Bowls

Breakfast (408 calories)

1 serving Scrambled Eggs with Vegetables1 slice whole-wheat bread, toasted

A.M. Snack (95 calories)

1 medium apple

Lunch (387 calories)

1 serving Veggie & Hummus Sandwich1 medium orange

P.M. Snack (181 calories)

10 walnut halves1 Tbsp. dark chocolate chips

Dinner (429 calories)

1 serving Charred Shrimp & Pesto Buddha Bowls

Daily Total: 1,500 calories, 70 g protein, 139 g carbohydrates, 33 g fiber, 52 g fat, 1,622 mg sodium

Day 2

Chipotle Lime Cauliflower Tacos

Breakfast (321 calories)

Oatmeal with Fruit & Nuts

1 serving Old-Fashioned Oatmeal3/4 cup sliced strawberries2 Tbsp. chopped walnuts2 tsp. brown sugar

Top oatmeal with strawberries, walnuts, brown sugar and a pinch of cinnamon.

A.M. Snack (70 calories)

2 clementines

Lunch (419 calories)

Green Salad with Chickpeas

2 cups mixed greens1/2 cup cucumber slices8 cherry tomatoes, halved1/3 cup canned chickpeas, rinsed2 Tbsp. feta cheese10 kalamata olives, chopped

Combine ingredients and dress salad with 1 Tbsp. each olive oil and balsamic vinegar.

P.M. Snack (147 calories)

8 walnut halves5 dried apricots

Dinner (529 calories)

1 serving Chipotle-Lime Cauliflower Tacos1 serving tortilla chips1/4 cup guacamole

Daily Total: 1,485 calories, 39 g protein, 179 g carbohydrates, 36 g fiber, 74 g fat, 1,870 mg sodium

Day 3

Spaghetti Squash & Chicken with Avocado Pesto

Breakfast (331 calories)

1 serving Everything Bagel Avocado Toast1 serving Matcha Green Tea Latte1 clementine

A.M. Snack (154 calories)

2 medium carrots1/4 cup hummus

Lunch (340 calories)

1 serving Fig & Goat Cheese Salad

P.M. Snack (95 calories)

Cinnamon Apples

1 medium apple, sliced1/8 tsp. ground cinnamon

Top sliced apples with cinnamon.

Dinner (497 calories)

1 serving Spaghetti Squash & Chicken with Avocado Pesto

Evening Snack (99 calories)

1 Tbsp. dark chocolate chips5 strawberries

Daily Total: 1,516 calories, 63 g protein, 161 g carbohydrates, 36 g fiber, 77 g fat, 1,538 mg sodium

Day 4

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A.M. Snack (181 calories)

Lunch (354 calories)

1 serving Apple & Cheddar Pita Pocket

P.M. Snack (179 calories)

3 medium carrots1/4 cup hummus

Dinner (454 calories)

1 serving Citrus Poached Salmon with Asparagus1 cup cooked brown rice

Daily Total: 1,489 calories, 62 g protein, 190 g carbohydrates, 30 g fiber, 58 g fat, 1,487 mg sodium

Day 5

Hasselback Caprese Chicken

Breakfast (369 calories)

1 serving Salsa Scrambled Eggs1 small banana

A.M. Snack (148 calories)

2 clementines6 walnut halves

Lunch (373 calories)

1 serving Mediterranean Tuna Spinach Salad

P.M. Snack (101 calories)

1 medium pear

Dinner (517 calories)

1 serving Hasselback Caprese Chicken2-inch-thick slices baguette, toasted and drizzled with 1 tsp. olive oil each

Daily Total: 1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodium

Watch: How to Make Hasselback Caprese Chicken

See More:

What Does a 1,500 Calorie Day Look Like?

7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

Healthy Dinners for a 1,500-Calorie Diet Meal Plan

Charred Shrimp & Pesto Buddha Bowls

Chipotle Lime Cauliflower Tacos

Spaghetti Squash & Chicken with Avocado Pesto

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Hasselback Caprese Chicken

The Best Meal-Prep Containers:#

Day 1#

Breakfast (408 calories)#

A.M. Snack (95 calories)#

Lunch (387 calories)#

P.M. Snack (181 calories)#

Dinner (429 calories)#

Day 2#

Breakfast (321 calories)#

A.M. Snack (70 calories)#

Lunch (419 calories)#

P.M. Snack (147 calories)#

Dinner (529 calories)#

Day 3#

Breakfast (331 calories)#

A.M. Snack (154 calories)#

Lunch (340 calories)#

P.M. Snack (95 calories)#

Dinner (497 calories)#

Evening Snack (99 calories)#

Day 4#

A.M. Snack (181 calories)#

Lunch (354 calories)#

P.M. Snack (179 calories)#

Dinner (454 calories)#

Day 5#

Breakfast (369 calories)#

A.M. Snack (148 calories)#

Lunch (373 calories)#

P.M. Snack (101 calories)#

Dinner (517 calories)#

Watch: How to Make Hasselback Caprese Chicken#