1500 Calorie Meal Plan: Complete Guide

Breakfast (350 cal): Greek yogurt parfait — 1 cup nonfat Greek yogurt, 1/2 cup berries, 1 tbsp honey, 2 tbsp granola

Lunch (400 cal): Chicken salad wrap — 4 oz grilled chicken, lettuce, tomato, light mayo in whole wheat wrap + apple

Dinner (500 cal): 5 oz salmon, 1 cup roasted broccoli, 1/2 cup brown rice

Snacks (250 cal): 1 oz almonds (160 cal) + 1 medium banana (90 cal)

Breakfast (300 cal): 2 scrambled eggs + 2 egg whites, 1 slice whole wheat toast, 1/2 avocado

Lunch (450 cal): Turkey and veggie bowl — 4 oz turkey breast, quinoa, roasted vegetables, olive oil drizzle

Dinner (450 cal): 4 oz lean beef stir-fry with mixed vegetables, 1/2 cup rice

Snacks (300 cal): Protein shake (150 cal) + 1 cup cottage cheese with cucumber (150 cal)

Breakfast (350 cal): Overnight oats — 1/2 cup oats, 1 cup almond milk, 1 scoop protein powder, 1/2 banana

Lunch (400 cal): Large salad with 5 oz grilled chicken, mixed greens, veggies, 2 tbsp light dressing + whole grain crackers

Dinner (500 cal): Shrimp tacos — 5 oz shrimp, 2 corn tortillas, cabbage slaw, lime crema, side of black beans

Snacks (250 cal): Rice cakes with 2 tbsp almond butter (200 cal) + carrot sticks (50 cal)

Breakfast (320 cal): Smoothie — 1 scoop protein, 1 cup spinach, 1/2 banana, 1/2 cup berries, almond milk

Lunch (430 cal): Tuna salad on greens — 1 can tuna, light mayo, celery, on massive bed of mixed greens + crackers

Dinner (480 cal): 5 oz chicken breast, sweet potato, steamed asparagus with lemon

Snacks (270 cal): Hard boiled eggs x2 (140 cal) + string cheese (80 cal) + cherry tomatoes (50 cal)

Breakfast (380 cal): Veggie omelet — 3 eggs, spinach, mushrooms, feta cheese, 1 slice toast

Lunch (420 cal): Mediterranean bowl — falafel, hummus, cucumber, tomato, olives, 1/4 cup rice

Dinner (450 cal): 4 oz grilled tilapia, quinoa, roasted zucchini and bell peppers

Snacks (250 cal): Apple with 1.5 tbsp peanut butter (200 cal) + celery sticks (50 cal)

Breakfast (400 cal): Protein pancakes — 2 small pancakes made with protein powder, banana, eggs + berries

Lunch (350 cal): Turkey and avocado lettuce wraps (4 wraps) + vegetable soup

Dinner (550 cal): Homemade burger (lean beef) on lettuce wrap with all fixings + baked sweet potato fries

Snacks (200 cal): Greek yogurt (100 cal) + dark chocolate square (100 cal)

Breakfast (370 cal): Avocado toast — 2 slices whole grain bread, 1/2 avocado, 2 poached eggs

Lunch (400 cal): Chicken soup with vegetables + side salad

Dinner (480 cal): 5 oz pork tenderloin, roasted Brussels sprouts, mashed cauliflower

Snacks (250 cal): Protein bar (200 cal) + cucumber slices with hummus (50 cal)