1500-Calorie Meal Plan For Fast Weight Loss

The 1500-calorie meal plan offers delicious and nutritionally balanced meals for weight loss. It is recommended for lightly active people with the body weight around 150 pounds (68kg). If you’re a very active person, you should add back the calories you burn through your daily workout.

For example, if you burn 200 calories in a day doing some fitness exercises, you should eat 1700-calorie food in that day, instead of 1500 recommended by this meal plan. Have fun losing weight while eating healthy and tasty foods.

1500-Calorie Meal Plan

Here you can find the 1500-calorie meal plan for one day, along with all the recipes you need:

Breakfast: Cottage Cheese Pancakes + One Nonfat Greek Yogurt (125g).

Snack: Protein Shake.

Lunch: Barbecue Tuna Sandwich.

Snack: Provencal Endive Salad.

Dinner: Chicken Tostadas.

Nutritional Value: 1516.2 Calories, 122.9g Carbs, 56.2g Fat, 136.5g Protein.

1. Cottage Cheese Pancakes

Ingredients:

  • Cottage Cheese 1/4 cup (53 grams);
  • Wheat Flour 1.10 cup (10 grams);
  • Vegetable Oil 1/2 tbsp (7 grams);
  • 1 Whole, Fresh Egg (50 grams);
  • Pam Cooking Spray 1/4 spray (0.1 grams);

Directions:

  1. Combine all foods in a large bowl.
  2. Heat a large frying pan over medium heat and then coat with cooking spray.
  3. Pour 1/3 cup of composition onto the pan.
  4. When appear bubbles on the surface, flip the composition with a spatula.
  5. Cook until browned and enjoy!

Recipe stats:  219 Calories, 10g Carbs, 13.9g Fat, 12.8g Protein.

2. Protein Shake

Add 30 grams of 100% whey protein powder to one cup (250g) of 2% fat milk, stir until no chunks of whey are left in the milk.

Recipe stats: 242 Calories, 14.7g Carbs, 5.8g Fat, 32g Protein.

3. Barbecue Tuna Sandwich

Ingredients:

  • Hamburger Bun 1 roll (40-50g);
  • Tuna 1 can (165g);
  • Low Sodium Barbecue Sauce 4tbsp (70g).

Instructions:

  1. Put the drained can of tuna and the barbecue sauce in a bowl and mix well.
  2. Put the mix in the microwave for about a minute.
  3. (Toast bun for a crispier sandwich.)
  4. Take the mix out of the microwave and place on your bun.
  5. This tastes almost like pulled pork, so enjoy!

Recipe stats: 360 Calories, 44.6g Carbs, 4.4g Fat, 36.2g Protein.

4. Provencal Endive Salad

Ingredients:

  • Anchovy 3 pieces (12g);
  • Salt 1/8 tsp (0.75g);
  • Olive Oil 3/4 tbsp (10g);
  • Vinegar 1/2 tsp (2.5g);
  • Minced Garlic 1/10 tsp (0.17g);
  • Black Pepper 1/4 dash (0.025g);
  • Raw Endive 1 1/2 head (770g).

Instructions:

  1. Mix the garlic and the olive oil in a large serving bowl.
  2. Chop the anchovy fillets and add them to the dressing (mix).
  3. Add salt, pepper and vinegar to the dressing and let it sit for about 5 minutes.
  4. Discard the hard root end and the tired leaves from the endives.
  5. Chop the endives into 1-inch wide pieces.
  6. Add the chopped endives to the serving bowl and toss gently.
  7. Serve right after the leaves are coated in the dressing.

Recipe stats: 246.3 Calories, 25.8g Carbs, 12.8g Fat, 13.1g Protein.

5. Chicken Tostadas

Ingredients:

  • Sour cream 1/10 cup (23g);
  • Chopped Onions 1/10 cup (16g);
  • Tostada Shells 1 piece (12g);
  • Shredded Mexican Cheese 1/7 cup (17g);
  • Roasted Chicken Breast 3/10 breast (50g);
  • Salsa Sauce 1/10 cup (25g);
  • Shredded Lettuce 2/5 cup (20g);
  • Refried Smashed Beans 1/5 cup (50g);
  • Sliced Avocados 1/5 cup (30g);

Instructions:

  1. Take a tablespoon of refried smashed beans and spread it over the tostada.
  2. Then cover it with all the other ingredients and enjoy.

Recipe stats: 348.5 Calories, 21.7g Carbs, 18.7g Fat, 25g Protein.

This 1500-calorie meal plan is designed for one day only, but if you want more meal plans like this one, please leave a comment below. Or you can join this great diet program to lose weight. Stay fit!

1500-Calorie Meal Plan

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