Meal Plan For Weight Loss 1500 Calories

Last Updated on November 7, 2022 by

Understanding the right nutritional balance for your body and fitness goals is key to a successful weight loss plan. This meal plan for weight loss 1500 calories gives you an example of a diet that will help you lose weight. By combining healthy fats and proteins, as well as essential nutrients in your diet, such as fiber, vitamins, and minerals, you’ll see maximum results from this low-calorie meal plan.

A Healthy Meal Plan For Weight Loss 1500 Calories including Breakfast, Lunch, Dinner and Snack. What’s more, these recipes are delicious with fresh food. You should make changes in your diet to lose weight. With a daily calorie deficit of 300-500 calories, one can lose about 10 pounds in a month. Most people think that it has to be hard to eat less than 1500 calories a day in order to lose weight, but this isn’t the case. I made a sample meal plan for those who are trying get rid of those extra pounds without starving themselves! After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Plan For Weight Loss 1200 Calories, make sure you read this article.

Meal Plan For Weight Loss 1500 Calories

When trying to lose weight, creating a calorie deficit either by eating less or increasing physical activity is necessary.

Many people choose to follow a 1,500-calorie diet plan to jumpstart weight loss and control their food intake.

This article explains how to follow a 1,500-calorie diet, including foods to eat, foods to avoid and tips for healthy, long-term weight loss.

DIET REVIEW SCORECARD

  • Overall score: 3.29
  • Weight loss: 5
  • Healthy eating: 3.25
  • Sustainability: 3.75
  • Whole body health: 2.25
  • Nutrition quality: 2.5
  • Evidence based: 3

BOTTOM LINE: A balanced 1,500-calorie diet rich in nutritious foods fits the needs of many people who want to lose fat and improve health. Still, while 1,500 calories may be a good guideline for many people, it may not be enough for some.

Understanding calorie needs

While 1,500 calories may be a good guideline for many people, be sure to calculate your exact needs to optimize your weight loss journey

The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health.

It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs.

To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure (TDEE) (1Trusted Source).

The easiest way to determine your TDEE is by using an online calculator or the Mifflin-St. Jeor equation, a formula in which you plug in your height, weight and age.

Here is the Mifflin-St. Jeor equation for both men and women:

  • Men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5
  • Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161

To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor (2).

There are five different levels of activity:

  • Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)
  • Lightly active: x 1.375 (light exercise fewer than 3 days per week)
  • Moderately active: x 1.55 (moderate exercise most days of the week)
  • Very active: x 1.725 (hard exercise every day)
  • Extra active: x 1.9 (strenuous exercise 2 or more times per day)

After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, calories can be adjusted depending on your weight loss goals.

Creating a calorie deficit for weight loss

While weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat.

Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week.

Though this would equate to a 52-pound (23.5-kg) weight loss in one year, research shows that the average rate of weight loss is much slower.

Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates (3Trusted Source, 4Trusted Source).

For example, a review of 35 studies observed weight loss of 0.004–2.5 pounds (0.002–1.13 kg) per week when calories were restricted by 240–1,000 calories per day (5Trusted Source).

Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1–2 pounds (0.5–1 kg) per week.

However, since weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected.

Bumping up physical activity, spending less time sitting, cutting out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.

SUMMARY

Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 1–2 pounds (0.5–1 kg) per week.

Foods to eat on a 1,500-calorie diet

When attempting to lose weight and adopt better eating habits, it’s important to choose unprocessed, whole foods.

Though it’s perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following foods:

  • Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
  • Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
  • Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
  • Fish and shellfish: Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
  • Eggs: Whole eggs are more nutrient dense than egg whites.
  • Poultry and meat: Chicken, turkey, beef, bison, lamb, etc.
  • Plant-based protein sources: Tofu, tempeh, plant-based protein powders.
  • Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
  • Legumes: Chickpeas, kidney beans, lentils, black beans and more.
  • Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, etc.
  • Dairy products: Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.
  • Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
  • Unsweetened plant-based milks: Coconut, almond, cashew and hemp milk.
  • Seasonings: Turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
  • Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
  • Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal.

Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.

Research shows that both high-fiber and high-protein diets are effective at promoting fat loss (6Trusted Source, 7Trusted Source).

SUMMARY

Whole foods, such as vegetables, fruits, eggs, fish and nuts, should make up the majority of any healthy diet.

Foods to avoid

Processed foods and added sugar should be kept to a minimum in any healthy weight loss plan.

Cutting out or limiting the following foods can help you lose weight and improve your overall health.

  • Fast food: Chicken nuggets, fries, pizza, hot dogs etc.
  • Refined carbs: White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, etc.
  • Added sugars: Sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
  • Processed foods: Packaged foods, processed meats (deli meats, bacon), boxed pasta dishes, cereal bars, etc.
  • Fried foods: Potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
  • Diet and low-fat foods: Diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
  • Sweetened beverages: Soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.

Although enjoying a favorite food or beverage every now and then won’t hurt your weight loss goals, indulging regularly will.

For example, if you have a habit of eating ice cream every night after dinner, reduce your intake to one serving of ice cream once or twice a week.

Cutting back on habits that are hindering weight loss may take time, but it’s necessary in order to reach your wellness goals.

SUMMARY

Fast food, refined carbs and added sugars should be limited when following a nutritious diet for weight loss.

A one-week sample meal plan

Here is a nutritious, one-week 1,500-calorie sample menu.

The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free.

The following meals are around 500 calories each (8Trusted Source):

Monday

Breakfast — Egg and avocado toast

  • 2 eggs
  • 1 slice of Ezekiel toast
  • 1/2 avocado

Lunch — Salad with grilled chicken

  • 2 cups (40 grams) of spinach
  • 4 ounces (112 grams) of grilled chicken
  • 1/2 cup (120 grams) of chickpeas
  • 1/2 cup (25 grams) of shredded carrots
  • 1 ounce (28 grams) of goat cheese
  • Balsamic vinaigrette

Dinner — Cod with quinoa and broccoli

  • 5 ounces (140 grams) of baked cod
  • 1 tablespoon (15 ml) of olive oil
  • 3/4 cup (138 grams) of quinoa
  • 2 cups (176 grams) of roasted broccoli

Tuesday

Breakfast — Healthy yogurt bowl

  • 1 cup (245 grams) of full-fat plain yogurt
  • 1 cup (123 grams) of raspberries
  • 2 tablespoons (28 grams) of sliced almonds
  • 2 tablespoons (28 grams) of chia seeds
  • 1 tablespoon (14 grams) of unsweetened coconut

Lunch — Mozzarella wrap

  • 2 ounces (46 grams) of fresh mozzarella
  • 1 cup (140 grams) of sweet red peppers
  • 2 slices of tomato
  • 1 tablespoon (15 grams) of pesto
  • 1 small, whole-grain wrap

Dinner — Salmon with veggies

  • 1 small sweet potato (60 grams)
  • 1 teaspoon (5 grams) of butter
  • 4 ounces (112 grams) of wild-caught salmon
  • 1 cup (88 grams) of roasted Brussels sprouts

Wednesday

Breakfast — Oatmeal

  • 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) of unsweetened almond milk
  • 1 cup (62 grams) of sliced apple
  • 1/2 teaspoon of cinnamon
  • 2 tablespoons (32 grams) of natural peanut butter

Lunch — Veggie and hummus wrap

  • 1 small whole-grain wrap
  • 2 tablespoons (32 grams) of hummus
  • 1/2 avocado
  • 2 slices of tomato
  • 1 cup (20 grams) of fresh arugula
  • 1 ounce (28 grams) of muenster cheese

Dinner — Chili

  • 3 ounces (84 grams) of ground turkey
  • 1/2 cup (120 grams) of black beans
  • 1/2 cup (120 grams) of kidney beans
  • 1 cup (224 grams) of crushed tomatoes

Thursday

Breakfast — Peanut butter and banana toast with eggs

  • 2 fried eggs
  • 1 slice of Ezekiel toast
  • 2 tablespoons (32 grams) of natural peanut butter
  • 1/2 sliced banana

Lunch — On-the-go sushi

  • 1 cucumber and avocado sushi roll made with brown rice
  • 1 vegetable roll with brown rice
  • 2 pieces of salmon sashimi and a green salad

Dinner — Black bean burger

  • 1 cup (240 grams) of black beans
  • 1 egg
  • Chopped onion
  • Chopped garlic
  • 1 tablespoon (14 grams) of breadcrumbs
  • 2 cups (20 grams) of mixed greens
  • 1 ounce (28 grams) of feta cheese

Friday

Breakfast — Breakfast smoothie

  • 1 scoop of pea protein powder
  • 1 cup (151 grams) of frozen blackberries
  • 1 cup (240 ml) of coconut milk
  • 1 tablespoon (16 grams) of cashew butter
  • 1 tablespoon (14 grams) of hemp seeds

Lunch — Kale salad with grilled chicken

  • 2 cups (40 grams) of kale
  • 4 ounces (112 grams) of grilled chicken
  • 1/2 cup (120 grams) of lentils
  • 1/2 cup (25 grams) of shredded carrots
  • 1 cup (139 grams) of cherry tomatoes
  • 1 ounce (28 grams) of goat cheese
  • Balsamic vinaigrette

Dinner — Shrimp fajitas

  • 4 ounces (112 grams) of grilled shrimp
  • 2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil
  • 2 small corn tortillas
  • 1 tablespoon of full-fat sour cream
  • 1 ounce (28 grams) of shredded cheese

Saturday

Breakfast — Oatmeal

  • 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) unsweetened almond milk
  • 1 cup (123 grams) of blueberries
  • 1/2 teaspoon of cinnamon
  • 2 tablespoons (32 grams) of natural almond butter

Lunch — Tuna salad

  • 5 ounces (140 grams) of canned tuna
  • 1 tablespoon (16 grams) of mayo
  • Chopped celery
  • 2 cups (40 grams) of mixed greens
  • 1/4 sliced avocado
  • 1/2 cup (31 grams) of sliced green apple

Dinner — Chicken with veggies

  • 5 ounces (120 grams) of baked chicken
  • 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil
  • 2 cups (176 grams) roasted broccoli

Sunday

Breakfast — Omelet

  • 2 eggs
  • 1 ounce (28 grams) of cheddar cheese
  • 1 cup (20 grams) of spinach cooked in 1 tablespoon (15 ml) of avocado oil
  • 1 cup (205 grams) of sautéed sweet potatoes

Lunch — On-the-go Chipotle

  • 1 Chipotle burrito bowl made with romaine lettuce, Barbacoa chicken, brown rice, 1/2 serving of guacamole and fresh salsa

Dinner — Pasta with pesto and beans

  • 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta
  • 1 tablespoon (14 grams) of pesto
  • 1/4 cup (60 grams) of cannellini beans
  • 1 cup (20 grams) of spinach
  • 1 cup (139 grams) of cherry tomatoes
  • 1 tablespoon (5 grams) of grated parmesan cheese

As you can see, eating healthy doesn’t have to be boring.

What’s more, though cooking and packing meals from home should be prioritized, there are plenty of healthy choices for on-the-go meals.

If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious.

This way, you will be less inclined to make a last-minute unhealthy meal choice.

SUMMARY

A 1,500-calorie diet should be rich in fresh produce, protein and fiber. Though preparing meals at home is best, it’s possible to make healthy choices when eating out by reviewing the menu beforehand.

Tips for successful weight loss

While sticking to a 1,500-calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.

Be aware of your calorie intake

Though you may think that you’re eating less, it’s common to underestimate the amount of food that you are consuming (9Trusted Source).

An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.

Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.

Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people.

Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (10Trusted Source, 11Trusted Source).

Eat whole foods

Any healthy meal plan should revolve around whole, natural foods.

Processed foods and beverages, such as fast food, candy, baked goods, white bread and soda, aren’t good for your health and major contributors to the obesity epidemic (12Trusted Source).

Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain (13Trusted Source).

Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods.

Basing your meals around whole, single-ingredient foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.

Be more active

Even though it’s possible to lose weight by just cutting calories, adding exercise into your routine not only promotes weight loss but improves overall health.

While starting a new fitness program may seem like a daunting task, it doesn’t have to be.

If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity.

Once you’re in better physical shape, add in different types of workouts or activities like biking, swimming, hiking or jogging.

Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers (14Trusted Source).

Don’t obsess over your weight

While people generally state that they want to lose weight, they often mean that they want to lose fat.

When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass.

Though this leads to slower weight loss, increased muscle mass helps your body burn fat (15Trusted Source).

Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.

This can show you that even though the scale shows slow weight loss, you’re still losing fat and gaining muscle.

SUMMARY

Being aware of calorie intake, eating whole foods, increasing physical activity and not obsessing over your body weight are simple ways to reach your weight loss goals.

How to Make a Healthy Grocery Shopping List

Grocery shopping can be a difficult task, even for the most organized person.

Tempting, unhealthy foods seem to lurk in every aisle, threatening to offset your health goals.

A grocery list is a handy tool that can help you navigate the store with ease and help you stick to your healthy eating plan.

A well-thought-out grocery list is not only a memory aide, it can also keep you on track, minimizing impulse buying while saving you money. It will also set you up for success even when you’re tight on time, helping you keep nutritious food on hand to eat all week.

What’s more, studies have shown that using a list while grocery shopping can lead to healthier food choices and even weight loss (1Trusted Source, 2Trusted Source).

The following tips will help you prepare a healthy grocery shopping list so you can fill your cart with smart choices.

Plan Ahead

Having the ingredients necessary to prepare tasty meals all week long is an excellent way to maintain a healthy diet.

Having an empty fridge, freezer or pantry can lead you to rely on fast food or takeout, especially when you have a packed schedule. That’s why it’s so important to stock your shelves with nutritious options.

Studies have shown that people who plan their meals in advance have a healthier overall diet and lower body weight than those who don’t (3Trusted Source).

Plus, those who plan their meals ahead of time tend to cook more meals at home, a practice that has been linked to better diet quality and lower levels of body fat (3Trusted Source).

Making a point of planning your meals for the week may help you avoid making poor choices and help you create a grocery shopping list more efficiently.

An excellent way to start planning your meals is to create a recipe board detailing the meals you would like to eat for the week, including breakfasts, lunches, dinners and snacks.

After figuring out what ingredients you will need to create your meals, add these to your grocery list, being sure to include the amount of each food you will need.

Keep a Running Grocery List

Rather than scrambling to remember which favorite pantry staple you recently ran out of, keep a running list of the items you need to buy during your next trip to the grocery store.

Dry erase boards or magnetic to-do lists that hang on your fridge are excellent ways to keep tabs on your kitchen inventory.

There are also many apps designed to help you stay on top of grocery shopping and meal planning.

Keeping track of the foods you use, as well as the new and healthy foods you want to try, will make compiling your weekly shopping list that much easier.

Summary Meal planning is the
first step to creating a healthy grocery shopping list. Creating a grocery list
based on pre-planned meals will help you make nutritious dishes that fit your
eating plan.

Be Realistic

When you’re creating a healthy grocery list, it’s important to be realistic about the foods you will actually consume.

Although you may want to try lots of new and different foods when you’re first beginning a more nutritious way of eating, try to choose just a few new healthy foods each week.

When you’re grocery shopping without a list, it’s easy to become sidetracked by items that appeal to you.

This may cause you to purchase more food than you can realistically consume in a week, or lead you to choose items that you should be eating but don’t necessarily like.

This can lead to wasted food and less money in your wallet.

Choosing just a few new foods each week to incorporate into your meals is a good way to expand your palate, add nutrients and discover which healthy foods you really enjoy.

For example, if you are trying to incorporate more green, leafy vegetables like kale, arugula and spinach into your diet but don’t know which ones you would like, try out one new leafy green each week until you narrow down a few favorites.

This will allow you to sample new foods without the risk of wasting food and money.

Before you know it, you will be able to create a fresh grocery list every week, filled with nutritious foods that you love to eat.

Summary When you’re trying out
new foods, try incorporating one or two new ingredients each week to help you
identify items that you truly like to eat. Introducing new foods gradually will
also save you from wasting food and money.

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Organize Your List

Separating your grocery shopping list by category is an excellent way to save time and keep your shopping trips stress-free.

You can organize your list by food category or how your favorite grocery store is laid out.

Organizing your list into sections helps you shop in a more efficient manner and minimizes the chances of impulse buying.

This type of list keeps you on task and focused on the items you’ve planned, rather than distracted by the endless unhealthy foods on the grocery shelves.

To start, divide your list into sections based on food types. Categories include:

  • Vegetables
  • Fruits
  • Protein
  • Carbohydrates
  • Healthy
    fats
  • Dairy or
    non-dairy products
  • Condiments
  • Beverages

If you are trying to cut back on snacking or don’t want to keep sweets in the house, avoid creating space on your list for snacks or desserts.

Try to include only healthy categories on your list so that your focus is only on wholesome, nutrient-dense foods.

If you are familiar with your grocery store’s layout, try separating your list based on the sections where your foods are located. For example, if you usually begin your shopping trip in the produce aisle, list your fruits and vegetables first.

This way, you can streamline your shopping trip and avoid having to circle back to a particular section.

This narrows the chances of being tempted by unhealthy items while you’re wandering around the grocery store in search of foods on your list.

Summary Organizing your
grocery shopping list into categories can help you stay on task, saving you
time and keeping you from making unhealthy choices.

Focus on Healthy Items

When preparing your grocery list, try to focus on foods that are healthy and nourishing.

This can be challenging, especially for those who have recently started a healthier eating plan.

Grocery shopping lists are a helpful way to reduce your chances of purchasing unhealthy foods that can cause you to gain weight and sabotage your goals.

Before your shopping trip, ensure that your list is organized into sections and includes all the items you will need to create healthy meals for the days to come.

If you know that certain sections of the grocery store are tempting, such as the bakery or the candy aisle, it may be a good idea to steer clear of those areas entirely.

Try Perimeter Shopping

Perimeter shopping is a great way to emphasize fresh foods while minimizing your exposure to packaged and processed items.

The perimeter of most grocery stores usually includes fruits, vegetables, healthy proteins and dairy.

Though interior grocery aisles include many healthy options, such as canned and dried beans, grains, spices and olive oil, this is also where most grocery chains stock highly processed foods like candy, soda and chips.

Minimizing your time in the interior of the grocery store can reduce your exposure to these unhealthy foods, reducing your chances of being tempted to purchase them.

The intake of highly processed food has been linked to obesity and chronic illnesses like heart disease and diabetes, so minimizing your intake is important for maintaining your health and keeping off excess weight.

Making a point to fill your list with mostly whole, unprocessed foods from the perimeter of the grocery store can help you incorporate more healthy foods into your diet.

Summary
To avoid buying items that aren’t good
for you, stick to purchasing only the items included on your shopping list and
focus on foods located on the perimeter of the store.

Stick to the Plan

Grocery stores are designed to get shoppers to spend money, whether it’s on healthy or unhealthy foods. To avoid temptation, go into the grocery store armed with a plan to eat healthy and buy only the foods on your list.

In-store advertisements and weekly flyers promoting coupons and discounted items may have a strong impact on the foods you choose to purchase.

Unfortunately, some grocery stores tend to emphasize packaged foods rather than fresh produce in their promotions (6Trusted Source).

That’s one reason why starting your shopping trip with a well-thought-out shopping list is important. Sticking to your list can decrease your chances of impulsively buying unhealthy foods or purchasing something you won’t use just because it’s on sale.

However, it’s still very easy to get sidetracked by eye-catching displays and deep discounts.

If you are drawn in by a sale item or fancy food display, take the time to ask yourself if the item fits into your meal plan and remind yourself of your healthy grocery list.

Summary Making a nutritious
and tasty grocery list before your shopping trip and resolving to purchase only
the foods on it may help you stick to your healthy eating plan and avoid
being drawn in by advertisements and sales.

Healthy Examples to Get You Started

When adding items to your grocery list, it’s best to emphasize fresh, whole foods.

Though having a treat now and then is perfectly normal and healthy, keep sweets and snack foods to a minimum when creating your shopping list.

Eating highly processed foods like sugary cereals, candy, soda, chips and baked goods too often can offset your weight loss goals and cause you to gain pounds (7Trusted Source).

Here are some examples of healthy, nutritious foods that deserve a spot in your cart.

  • Non-starchy vegetables: Broccoli, beets, cauliflower, asparagus, onions,
    carrots, bell peppers, spinach, kale, arugula, mixed greens, radishes,
    green beans, zucchini, tomatoes, Brussels sprouts, mushrooms.
  • Fruits: Berries, bananas, apples, grapes, grapefruit, oranges, lemons,
    limes, pears, cherries, pineapple, pomegranate, kiwis, mangoes.
  • Proteins: Eggs, shrimp, fish, chicken, fresh turkey breast, tofu, bison, beef.
  • Carbohydrates: Sweet potatoes, potatoes, oats, butternut squash,
    quinoa, brown rice, beans, lentils, chia seeds, buckwheat, barley, whole
    grain bread.
  • Healthy fats: Olives, olive oil, avocados, avocado oil,
    coconut, coconut oil, nuts, seeds, almond butter, peanut butter, cashew
    butter, tahini, pesto, ground flaxseeds.
  • Dairy and non-dairy products: Greek yogurt, cheese, cottage
    cheese, almond milk, coconut milk, goat cheese, kefir, unsweetened milk.
  • Condiments: Salsa, apple cider vinegar, balsamic vinegar,
    spices, herbs, stone-ground mustard, horseradish, nutritional yeast,
    sauerkraut, hot sauce, raw honey, stevia.
  • Beverages: Unsweetened seltzer, sparkling water, green tea, coffee, ginger
    tea, unsweetened iced tea.

These are just some examples of the many healthy, delicious foods you can add to your shopping list.

To simplify your shopping, organize your list by what makes the most sense to you.

For example, avocado is technically a fruit, but most people associate it with being a delicious source of healthy fat.

No matter how you prepare your list, be sure it is organized and easy to read so you can have a stress-free shopping experience.

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

This easy 1,500-calorie weight-loss meal plan is specially tailored to help you feel energized and satisfied on fewer calories to lose a healthy 1 to 2 pounds per week.

Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.

Lose weight, eat well and feel great with this easy 7-day weight loss meal plan. This simple 1,500-calorie diet plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!

How to Meal Prep Your Week of Meals:

  1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
  2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
  3. Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.

Day 1

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Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (190 calories)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter

Lunch (325 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (507 calories)

  • 1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice

Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (495 calories)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 1 serving Oven Sweet-Potato Fries

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3

easy salmon cakes with dressing

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (475 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (2-inch) piece whole-wheat baguette

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Dinner (521 calories)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (454 calories)

  • 1 serving Mediterranean Ravioli with Artichokes & Olives

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (360 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 clementine

P.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each salt and pepper

Dinner (465 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup
  • 1 (2-in.) slice whole-wheat baguette

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7

Breakfast (285 calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Dinner (556 calories)

  • 1 1/2 serving Spinach & Artichoke Dip Pasta

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

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