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1,500 Calories 7-Day Meal Plans

By Jim Thomas ; Updated July 18, 2017

A 1,500 calorie per day meal plan is used for dieters who want to lose weight gradually and safely. If you are a football player who normally eats about 4,000 calories per day to maintain your present weight, a drop to 1,500 calories per day would be drastic and unsafe. However, if you are like most people, you need approximately 2,000 to 2,500 calories per day to maintain weight. So, a drop to 1,500 calories could be a sensible way to lose about 1 lb to 2 lb per week. A good 1,500 calorie per day menu allows for a variety of foods and snacks between meals.


A typical 1,500 calorie seven day meal plan can be found at the Lose-Weight-With-Us website. Breakfast on day 1 consists of two plain waffles, with 1 tbsp of maple syrup and 1 tbsp of butter and 8 oz of decaf without sugar or water. For a morning snack, you can consume 1 cup of skim milk and half a cinnamon bagel. Your total caloric intake in the morning is about 520 calories.


Lunch consists of lots of veggies -- 1 cup of romaine lettuce, 1/4 cups of carrots, green peppers, cabbage, celery and 1 tbsp of fat free dressing. The lunch menu also includes 1 oz of turkey breast, a whole grain roll and 1 cup of skim milk. The afternoon snack is 1/2 cup of strawberries, 6 oz of fat free yogurt and 1 tbsp of crunchy whole grain cereal. The total number of calories for the afternoon is roughly 430.


You get 3 oz of grilled sirloin steak for dinner, along with a cup of wild rice and 1 pat of butter. Veggies include 1/2 cup of cooked carrots and another salad made from the same ingredients as the salad at lunch, along with 2 tbsp of fat-free dressing. The evening snack consists of a small orange. Nighttime calories total just over 550.


An easy to use calculator at enables you to calculate how many calories you need to maintain your present weight. There is a link in the Resources section. Just enter your age, weight, height, gender, and level of daily exercise. The key to losing or maintaining weight over the long run is to adopt good eating habits, incorporate them into your normal lifestyle and get regular exercise. A safe and effective diet should be flexible, balanced, enjoyable, and should use food that is readily available. If you are tempted to try a very low calorie diet of just 400 to 800 calories per day, be aware that such diets are essentially modified fasts that need to be closely monitored by your doctor. In fact, you should consult with your doctor before going on any diet.

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