1500 Calorie Diet Plan : Lose Weight in a Week Effortlessly

After the festive winter or summer vacation, gaining excess weight is a common issue that everyone faces. Just like the holidays fly by, you wonder how you ended up gaining extra pounds that will never make you fit in the trendy dresses you bought from the season-end sale. Keeping all these woes and worries behind, shape yourself, put on your favorite pair of jeans and become a show stopper in every party only by following the 1500 calorie diet plan for 7 consecutive days.

Reduce Extra Pounds in 7 Days

Before you start your day, you should take a glass of warm water adding apple cider vinegar in it. The concoction of apple cider vinegar serves only 1 calorie but it flushes out all the toxins and impurities of your body.

Day 1 of 1500 calorie diet plan

Breakfast (347 calories)

  • ½ medium avocado
  • 1 slice whole wheat-bread
  • 1 Clementine
  • 1 egg cooked in ¼ teaspoon olive oil

You can add a pinch of salt and pepper for seasoning the egg and make your 1500 calorie diet plan delicious.

Later you can take a medium-sized apple which will add 95 calories for a mid-morning snack. Take 2 tablespoons of unsalted dry-roasted almonds that will add around 100 calories. Therefore, the mid-morning snack of 198 calories in the 1500 calorie diet plan will be rounded off with these two.

Lunch (378 calories)

  • 2 diagonal slices of whole-wheat baguette (¼ inch thick only)
  • 2 cups of veggie soup along with ravioli
  • 1 tablespoons of cheddar cheese

Add a pinch of pepper and 1 tablespoon of cheese on the top of the baguette slices. In addition to the context, you should keep toasting the baguette until the cheese melts.

For adding 119 calories in you 1500 calorie diet plan, take 1 cup sliced cucumber. Moreover, 4 tablespoons of hummus will also satiate your food cravings and limit the risk of gaining weight.

Dinner (455 calories)

  • 2 cups of spinach
  • 1 Moroccan-style stuffed pepper

For finishing the first day off with a delicious and aromatic dish, nothing could be better than Moroccan-style puffed pepper. You can get the right amount of calories with each bite of brown rice, bell pepper and lean beef. Per serving you are entitled to get, 72 g protein, 86 mg calcium, 200 mg vitamin C, 401 calories and 7 g fiber.

Exercises (1 set of 10 reps)

Day 2 of 1500 calorie diet plan

Breakfast (350 calories)

  • ¼ cup of strawberries
  • 2 frozen low-fat whole grain waffles
  • 14 halves or 1 ounce walnuts
  • ¼ cup of blackberries

For beginning with this recipe, you have to toast the waffles. Then you need to top the waffles with walnuts, strawberries and blackberries after mashing them.

Take 1 medium-sized banana and 4 walnuts cut in halves as the mid-morning snack for adding 150 calories in your everyday diet plan.

Lunch (400 calories)

  • ¾ black beans
  • 2 whole wheat tortillas
  • 2 tablespoons of bottled salsa
  • 1 cup romaine lettuce
  • ⅕ chopped avocado

Wrap the avocado, lettuce and black beans in the tortillas beautifully. Use the salsa for making the wrap more flavorful.

In the afternoon, you can take 2 tablespoons of soy nuts and ½ ounce raisins for satiating your hunger pangs easily.

Dinner (450 calories)

  • ½ cup white beans
  • 2 slices whole-grain bread
  • 1 cup tomato (fresh, chopped)
  • 2 tablespoons of low-fat vinaigrette dressing
  • 1 cup artichokes (chopped)

Before cutting the bread into small square pieces, you need to toast it. Now add white beans, tomatoes and artichokes in small squares. Mix vinaigrette dressing before serving it hot.

Day 3 of 1500 calorie diet plan

Breakfast (350 calories)

  • 1 whole-grain toasted English muffin
  • 1 cup cantaloupe
  • 2 eggs
  • ½ cup of cooked spinach

In order to make Florentine Egg Scramble & English Muffin, prepare the scrambled eggs with spinach and serve it on English muffin. Cantaloupe on the side of it increases nutritional value.

Lunch (400 calories)

  • 3 ounces of light tuna in chunks
  • 2 cups of spring greens
  • ¾ cup of red grapes (in halves)
  • 3 tablespoons of walnuts (chopped)
  • 2 tablespoons of low-fat

Tuna is one of the best ingredients for weight loss and you can add grapes and walnuts for maintaining nutritional balance. Vinaigrette dressing on the dish will add a strong fruity taste.

Take ½ cup baby carrots and ¼ up hummus for adding 150 calories as afternoon-snack when you will face the demand of emotional eating.

Dinner (450 recipes)

  • 1 tablespoon olive oil
  • ½ cup of low-fat fried beans
  • ⅓ cup sliced green, yellow and red bell peppers
  • 2 whole wheat tortillas
  • ¼ chopped cilantro
  • ½ small sliced onion

For dinner, pepper cilantro fajitas can be an excellent choice for keeping up a nutritional and fun 1500 calorie diet plan. At first, you need to sauté onion and pepper with olive oil for up to 8 minutes. Then fry beans for spreading them on a tortilla.

After topping the cilantro and sautéed veggies, you can serve the dish. You can also add 50 calories to the after dinner snack by consuming 1 tablespoon of dark chocolate chips.

Yoga Poses

  • Surya Namaskar
  • Padahastasana
  • Shavasana
  • Marjariasana
  • Kapalbhati
  • Ushtrasana

Day 4 of 15000 Diet Plan

Breakfast (350 calories)

  • 1 small banana
  • 1 tablespoon flax seeds
  • 1 tablespoon honey
  • 1 cup light vanilla soy milk
  • 2 tablespoons of oatmeal

For the fourth day, you need a banana and a honey smoothie which is the easiest to make. Gather all the ingredients and blend them until they are smooth.

For the after-breakfast snack, you can opt for a cup filled with sliced cucumber and 1 tablespoon of avocado yogurt dip.

Lunch (400 calories)

  • 1 tablespoon low-sodium barbecue sauce
  • 2 tablespoons olive oil
  • 1 whole-grain hamburger bun
  • 1 black-bean burger
  • 1 tablespoon of apple cider vinegar
  • ½ cup shredded cauliflower, carrot and cauliflower

All you have to do is to microwave the burger following package directions and put the sauce on the bun. Now add veggies and combine with oil and vinegar.

You can take 4 whole-grain crackers and 1 ounce of string cheese in the afternoon for adding 150 calories.

Dinner (450 calories)

  • 1 cup zucchini (chopped)
  • 1 cup whole-wheat pasta
  • 1 tablespoon olive oil
  • 2 minced garlic cloves
  • 1 tablespoons basil (fresh, chopped)
  • 3 ounces shelled shrimp

Cook garlic basil shrimp and pasta and mix the ingredients well to make it delectable.


  • Zumba for 60 minutes
  • Waist rotation for 1 set of 10 reps
  • Long walk for 60 minutes
  • Bicycling for 30 minutes
  • Swimming
  • Outdoor spot for 60 minutes

Day 5 of 1500 calorie diet plan

Breakfast (206 calories)

  • 2 almonds
  • ½ cup quinoa with tomatoes, peas and carrots
  • 1 cup grapefruit juice

Instead of starting the day with apple cider vinegar and water, you can opt for fresh lime juice and water serving 4 calories. For the mid-morning snack, take a cup of tomato juice with a pinch of salt and a little bit of lemon juice. The mid-morning snack will lower your food cravings and also add 54 calories to your 1500 calorie diet plan.

Lunch (493 calories)

  • 4 oz baked or grilled shredded tuna
  • ½ cup wheat farfalle pasta cooked in olive oil
  • Grilled zucchini and broccoli

If you do not wish to binge on tuna, you can choose tofu which is delicious and helpful in weight loss. Tofu has a lower level of calories in comparison to the animal-based protein. Take 3 oz grilled tofu to replace tuna from the lunch menu.

In addition to the context, for the afternoon snack, you can munch on ½ cup cucumber slices that will serve you 8 calories.

Dinner (765 calories)

  • 2 flatbread
  • ½ bowl chickpea curry
  • ½ cup low-fat yogurt

Few exercises coupled with the 5th day diet plan can only increase the rate of losing weight loss effectively.

Exercises (2 sets of 10 reps)

  • Mountain climbers
  • Shoulder rotation
  • Head tilt

Day 6 of 1500 calorie diet plan

Breakfast (317 calories)

  • ½ cup blueberries
  • ¾ cup skim milk
  • 1 tablespoon unsalted dry-roasted almonds
  • 1 cup all-bran cereal

For filling the gap of 117 calories in your 1500 diet plan, you need take 4 tablespoons of avocado-yogurt dip. Additionally, 1 cup sliced cucumber as the mid-morning snack is an excellent choice, too.

Lunch (397 calories)

  • 1 hard-boiled egg
  • 2 cups mixed greens
  • ½ sliced cucumber
  • 1 or ½ teaspoon balsamic vinegar and olive oil
  • ¼ cup grated carrot
  • 2 cups mixed greens
  • 2 tomato-cheddar cheese toasts
  • 1 tablespoon of unsalted dry-roasted almonds

For making a nutritious and palatable dinner, you need to use the veggies as toppings on eggs and almonds. Then use balsamic vinaigrette dressing for tossing on the toast.

The afternoon snack can give you 112 calories if you take 6 walnuts (halves) and 5 dried apricots.

Dinner (427 calories)

  • 1 or ½ cup brown rice
  • 1 or ½ cup chicken tikka masala

Ensuring that you fulfill 1500 calorie quota each day, you have to take 133 calories by consuming 2 medjool dates. Since you have been working out for 4 days, you need to give rest to your muscles. Consuming fewer calories and exercising hard can only result in adverse effects and your body will get enough time to repair itself

Day 7 of 1500 calorie diet plan

Breakfast (350 calories)

  • 1 ounce crunchy granola bar
  • ¾ cup blueberries
  • 6 ounces low-fat yogurt

Finishing the seven-day challenge with a lemon-blueberry granola parfait is similar to rewarding yourself with a treat. In order to limit your mid-morning craving, you can add ½ strawberry sorbet and 18 soy chips. These two will make sure that you get 150-calorie fill in your diet.

Lunch (400 calories)

  • 2 tablespoons balsamic vinegar
  • 1 whole wheat pita
  • 1 cup mixed salad greens
  • 1 cup diced chicken (precooked)
  • 1 large chopped celery
  • ¼ cup scallions (chopped)

In order to make balsamic chicken salad pita, you need to add scallions, celery and chicken together. Take the green veggies and chicken mixture for filing the pita.

You can prepare root beer float by making use of 12 ounces diet root beer and ½ cup vanilla frozen yogurt. This afternoon snack will give you 150 calorie for rounding off the 1500 calorie diet plan.

Dinner (450 calories)

  • ½ cup cooked brown rice
  • ½ cup pea pods
  • 4 ounce fish (tilapia/salmon fillets)
  • ½ cup yellow squash (chopped)
  • 1 tablespoon hoisin sauce
  • ½ cup carrots (chopped)

Take a sprayed sheet of tin foil and put yellow squash, fish, carrots, pea pods and hoisin sauce in it. Before sealing it, fold it properly. Then grill for 12 minutes and notice that the fish is becoming tender.

Serve with brown rice and finish 1500 diet challenge of one week efficiently.

Exercises (2 sets of 10 reps)

  • 90-degree leg up
  • Shoulder rotation
  • Bicycle crunches
  • Side lunges
  • Head tilt

The diet plan is designed adding the nutritious ingredients that appetizing and low in calorie for helping you lose weight fast. There is no need to need to stress on how daily physical activities enhanced metabolism but you should focus on drinking water too. No matter how well you follow the diet or exercise regularly, lack of water in your body can never do any good for the health.

Henceforth, follow 1500 calorie diet plan carefully and do not overdose with the subsistence because you may be facing consequences due to it. You can take help of a professional dietician if you are allergic to any of the above-mentioned food ingredients and munch on the right food accordingly. But if you follow this diet plan and also choose an unhealthy lifestyle, there will be no positive effect of the diet on your health.

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