1500 Calorie Sample Meal Plan

Here is a 6 day sample meal plan for a 1500 calorie per day diet. You'll notice that this diet is moderate, and includes the portions of each ingredient.

It also includes foods from every food group. 

 

Day 1

Breakfast
1 poached egg
2 cranberry cornmeal pancakes
2 tsp. almond butter
2 tsp. maple syrup

Lunch
1 cup minestrone soup
1 oz. lowfat mozzarella cheese
2 pieces tomato slices
2 slices whole wheat bread
1 tsp. prepared mustard

Snack: Cashews

Dinner
4 oz. broiled salmon
1 cup couscous
1/2 cup broccoli
1/2 cup carrots
3/4 cup cucumber salad
1 tsp. olive oil
1 tbsp. Vinegar

Snack
1 cup nonfat yogurt

 

Day 2

Breakfast
1/2 cup cantaloupe
1 slice whole wheat toast
2 tsp. almond butter
1 cup coffee nonfat yogurt

Lunch
1/2 cup hummus
1/4 cup three bean salad
1 whole wheat roll
1/2 cup skim milk

Snack: 1oz peanuts

Dinner
4 oz. broiled swordfish
1 sweet potato
5 mushrooms
1/2 cup asparagus
1 cup tossed mixed greens
1 tbsp. olive oil
1 tbsp. vinegar
1/2 cup strawberries

Snack
2 whole grain crackers
2 tsp. peanut butter
1/2 cup skim milk

 

Day 3

Breakfast
1/4 cup egg substitutes
1/4 cup green pepper
2 tsp. canola oil
1 slice whole wheat toast
1 tsp. peanut butter
1 banana

Lunch
1 1/2 cups fresh spinach
2 oz. skinless roasted chicken breast
1 tsp. olive oil
1 tbsp. vinegar
1 sesame breadstick
1 cup nonfat skim milk
1 orange
Snack: Almonds

Dinner

3 oz. large shrimp
1 cup broccoli
1/2 cup sweet red bell pepper
1/2 cup summer squash
2 tsp. peanut oil
1 cup brown rice
1 cup skim milk
Snack: 1 peach

 

Day 4

Breakfast
1 whole wheat bagel
1 tbsp. peanut butter
1/2 cup orange juice

Lunch
2 oz. extra lean ham
1 oz. fat free Swiss cheese
2 tsp. mustard
3 slices fresh tomato
2 leaves butterhead lettuce
2 slices whole wheat bread
1 fresh kiwi fruit
1/2 cup skim milk
Snack: 1 oz pecans


Dinner
3 oz. skinless chicken breast
1/2 cup yams
1 cup kale
1/2 cup skim milk

Snack:
1 cup nonfat lemon yogurt
1 tbsp. dates

 

Day 5

Breakfast
1 multigrain bran waffle
1 cup red raspberries
2 tsp. almond butter
1 tsp. maple syrup

Lunch
1/2 cup garbanzo beans
1/2 cup yellow corn
1 1/2 cup mixed salad greens
3/4 oz. walnuts
1 tbsp. olive oil
1 tbsp. vinegar

Snack: 1 oz mixed nuts

Dinner
4 oz. broiled haddock
1/2 cup corn
1 cup pea pods
1 cup spinach salad
1 tbsp. olive oil
2 tbsp. Vinegar
Snack: ½ cup mandarin oranges

Day 6

Breakfast
1 cup oatmeal
3/4 cup skim milk
2 tbsp. raisins
1 slice whole wheat toast
2 tsp. peanut butter

Lunch
2 oz. sardines in oil
2 slices whole grain bread
2 tsp. mustard
2 slices fresh tomato

Snack: 1 oz hazelnuts

Dinner
3 oz. pork tenderloin
1 cup brown rice
1/2 cup beets
1/2 cup zucchini
1 cup mixed salad greens
1 tbsp. olive oil
1 tbsp. cider vinegar
1 cup skim milk
 
Follow this diet plan or something similar of your own making. Take note of the types of oils and fats used, the variety of vegetables, and the snack portion sizes.