1500 Calorie Meal Plan

(Avoiding Dairy? See 1500 Calorie Meal Plan WITHOUT Dairy here.)

If you're trying to follow a 1500 calorie meal plan to lose weight and/or eat healthy, use my sample menu to get an idea of what and how much you can eat.

Dietitian's Tip:

Think you know what 3 ounces or 1/2 cup looks like? Use measuring cups and spoons and a food scale for a few days to be sure you're right on. Otherwise, your 1500 calorie diet plan can turn into an 1800 calorie (or more) diet!


Sample 1500 Calorie Diet

1 egg (scrambled in nonstick spray or hard boiled)

2 slices whole wheat toast

1 teaspoon butter

1 cup berries


Turkey Sandwich:

     2 slices whole wheat bread

     3 ounces sliced turkey breast

     1 teaspoon mayonnaise

     Lettuce and tomato slices as desired.

Eat with 1 cup cherry tomatoes.


1/2 cup nonfat/lowfat cottage cheese

1 banana


4 ounces baked or grilled chicken

6 ounce baked sweet potato

2 teaspoons butter

1 cup steamed broccoli


Yogurt Parfait: Layer 1 cup plain nonfat (Greek) yogurt + 1 cup berries

Notable Points About This Free Sample 1500 Calorie Meal Plan

  • This sample menu is low in fat (< 30% fat).
  • This can be used as a 1500 calorie diabetic diet sample menu.
  • Note all the colorful fruits and vegetables in the sample menu. You can substitute other fruits and vegetables if you don't like the ones I've suggested. Just make sure to include some sort of produce at all meals!
  • All meals have a protein source and/or a healthy fat source. Both of these nutrients help fill you up and curb hunger between meals.
  • All suggested carbs are "good" carbs.

What If I Don't Like the Foods Suggested in the Sample 1500 Calorie Diet Meal Plan?

Contact me for personalized menu planning. For a small fee, I'd be happy to write menus that fit your particular food preferences or diet needs (low carb, high protein, high fiber, etc.).

If you don't want to do your own cooking but want/need to follow a 1500 calorie menu plan, consider ordering diet meal delivery.

Get More Info on Balanced Meal Planning.

Get Ideas for Quick Meals

(Need a different calorie level? See free 1200 calorie meal plans and sample 1800 calorie diets here.)

More FREE Diet Tools:

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