Weight loss meal plan

4 min read

When attempting to lose weight, creating a calorie deficit by eating less or increasing physical activity is required.

An effective way to kickstart weight loss and control the amount of food you eat is to follow a 1500 calorie diet.

Here, we’ll outline how you can follow a 1500 calorie diet including the foods to eat, foods to avoid and suggestions to sustain healthy, long term weight loss and keep it off.

Weight Loss Meal Plan

Know your calories

The NHS states that a within a healthy, balanced diet, a man needs 2500 calories a day to maintain his weight and for women it’s 2000 calories. These values can change depending on age, metabolism and levels of physical activity.

1500 calories is generally a good guideline for most people to follow in order to lose weight, but it’s important to know what your needs are in order to get the most from your weight loss plans.

For example, if you are increasing your levels of physical activity, you may wish to increase your calorie intake a small amount to compensate and avoid losing too much weight too quickly.

Creating a calorie deficit

Generally speaking, a calorie deficit needs to be made in order to lose body fat.

It is thought that a reduction of 500 calories per day is suggested to lose one pound per week. This will suggest that you can lose 52 pounds in one year, but the average rate of weight loss can be much slower.

Behavioural and biological factors such as differences in metabolism, stomach bacteria and dietary strictness can all play a part in people losing weight at different rates.

However, as weight loss differs from person to person, don’t get discouraged if you aren’t losing weight as quickly as expected.

Increasing physical activity, cutting out additional sugars from your diet and eating less processed foods should help to keep the weight loss going and help you to remain on track.

Foods to eat on a 1500 calorie diet

Unprocessed, whole foods are the best options to choose when attempting to lose weight and improve your eating habits.

It’s perfectly fine to treat yourself every so often, but where you can, steer clear of processed foods that don’t offer great nutritional benefits.

Try to make your diet up of the following foods…

  • Non-starchy vegetables: Kale, spinach, broccoli, cauliflower, peppers, mushrooms, tomatoes
  • Starchy vegetables: Potatoes, peas, sweet peas, butternut squash
  • Fruits: Berries, apples, pears, melon, citrus fruits, grapes
  • Fish and shellfish: Salmon, cod, prawns, sardines
  • Eggs: Opt for whole eggs as these are more nutritious than egg whites
  • Meat: Chicken, turkey, beef, lamb
  • Whole grains: Oats, brown rice, quinoa, millet
  • Legumes: Kidney beans, chickpeas, black beans
  • Healthy fats: Avocados, olive oil, avocado oil, coconut oil
  • Dairy: Reduced fat plan yogurt, reduced fat cheese
  • Seasonings: Chilli pepper, black pepper, garlic, salt
  • Non-calorie drinks: Water, tea, coffee, green tea

Foods to avoid on a 1500 calorie diet

Processed and sugary foods are the ones to avoid in any weight loss plan.

Limiting or cutting out the following foods are an effective way to promote weight loss...

  • Fast food: Fries, pizza, chicken bites
  • Refined carbs: White bread, white pasta, sugary cereals, bagels, tortilla chips
  • Added sugars: Snack bars, chocolate, baked goods, biscuits
  • Processed meats: Ham, bacon
  • Fried foods: Crisps, doughnuts, deep-fried goods
  • Diet and low fat foods: Diet bars, low-fat drinks, low-fat crisps
  • Sweetened drinks: Fizzy drinks, fruit juice, energy drinks, flavoured milks

A one week meal plan

Here is an example one week 1500 calorie meal plan, which is nutritious, varied and packed with tasty dishes.

Meals can be adapted depending on your dietary preferences, for example vegetarians, vegans or gluten free requirements.


Breakfast: Porridge with berries

Lunch: Chicken salad with balsamic vinaigrette dressing

Dinner: Baked salmon with green vegetables


Breakfast: Avocado topped egg on sourdough toast

Lunch: Vegetable and houmous wrap

Dinner: Turkey chilli with brown rice


Breakfast: Peanut butter topped egg on sourdough toast

Lunch: Grilled chicken and kale salad

Dinner: Cod with broccoli and quinoa


Breakfast: Porridge with blueberries and cinnamon

Lunch: Prawn salad wrap

Dinner: Grilled aubergine with tomato and spinach


Breakfast: Yogurt bowl made with plain yogurt and berries

Lunch: Mozzarella, pesto and sliced pepper wrap

Dinner: Cottage pie topped with sweet potato mash, with green vegetables


Breakfast: Omelette

Lunch: Tuna salad

Dinner: Wholewheat pasta with pesto, spinach and tomato


Breakfast: Scrambled eggs on sourdough toast

Lunch: Houmous and chicken wrap

Dinner: Turkey breast with steamed vegetables


Whatever your weight loss goals, cutting back on excess calories and increasing the amount of physical activity you do is important.

A 1500 calorie diet like the one we’ve outlined above suits the needs of many people who want to shed the pounds and increase their general wellbeing, with a greater emphasis on whole foods. For help with hitting your goals when it comes to weight loss, pre-prepared meals delivered direct to your door plus a meal plan that includes pizza and chocolate (yes, really) click here to start your journey today!



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