1500 – Calorie Diet Plan

Being on a diet can sometimes make you feel like a social outcast. So, to fit in, you give up your weight loss goals in just a blink of an eye. And before you know it, you are on and off a diet plan every day!  If this sounds familiar, you must try a diet plan that fits you. And the 1500-calorie diet does just that. It is a six meals a day diet that can help you drop 2 pounds in 7 days. The best part is, you don’t have to compromise on your health as you will be eating nutrient-dense, low-calorie foods that will help mobilize the fat, fuel your metabolism, and keep your energy levels high. So, read on to find out all about this food-friendly diet plan. Let’s start with a few basic guidelines.

1500 Calorie Diet Guidelines

• Talk to your doctor or dietician before you start this diet.
• Write your weight loss goal down, say 2 pounds in 1 week.
• Always include a protein, good carbs, and healthy fats in your meals.
• Eat 6 meals a day.
• Drink 2-4 liters of water per day.
• This diet works best for women who are lightly active.
• Do not follow this diet if you are below 21 years of age.
• This is also not suitable for long-term weight loss.

Now let’s find out the 7-day 1500 calorie diet plan in the next section.

7-Day 1500 Calorie Diet Plan

Day 1

Total – 1547 calories

Early Morning (6:30 – 7:00 a.m)

• Warm water + 1 teaspoon apple cider vinegar (1 calorie)

Breakfast (8:15 – 8:45 a.m)

• 1 multigrain toast + ¼ avocado + 1 boiled egg + 4 almonds + 1 cup black coffee ( 360 calories)

Mid Morning (10:30 a.m)

• 1 apple + 1 cornbread (257 calories)

Lunch (12:30 – 1:00 p.m)

• ½ cup lettuce + 1 cup veggies (tomato + zucchini + bell pepper) + 3 oz grilled chicken/ ½ cup boiled black beans + light dressing (2 tablespoons olive oil + 1 tablespoon Dijon mustard + 2 tablespoon lime juice) + ½ cup low-fat yogurt (552 calories)

Evening Snack (4:00 p.m)

1 cup watermelon + 10 in-shell pistachios  (85 calories)

Dinner (7:00 p.m)

• 3 oz grilled salmon/ ½ cup sauteed mushrooms + ½ cup blanched baby spinach with garlic + ½ cup thinly sliced carrots, beetroots, and cucumber + 1 cup warm low-fat milk/soy milk (293 calories)

It is clear that you will eat wholesome food right from the moment you wake up. But if you are about 10 pounds overweight, in order to kick-start your metabolism and cell functions, you need to start working out. But do not worry, you can start with a light cardio. If you are already a little active, then continue your current workout routine or do stretching.

Day 1 Exercise Routine

• Head tilt – 2 sets of 10 reps
• Shoulder rotation – 2 sets of 10 reps
• Wrist rotation – 1 set of 10 reps
• Arm rotation – 1 set of 10 reps
• Waist rotation – 1 set of 10 reps
• Ankle rotation – 1 set of 10 reps
• Standing touch toes – 1 set of 10 reps
• Side lunges – 1 set of 10 reps
• Forward lunges – 1 set of 10 reps
• Full squat – 1 set of 10 reps
• Jumping jacks – 1 set of 10 reps
• Twist – 1 set of 10 reps
• High jump – 2 sets of 10 reps
• Sit-ups – 2 sets of 5 reps
• Russian dance – 1 set of 10 reps
• Stretch

 How You Will Feel By The End Of Day 1

 Day 1 will probably be the toughest day of the 1500 calorie diet. That’s because you will not be allowed to eat any high-calorie and low in nutrition foods. Lots of green leafy veggies, veggies, healthy fats, and protein will dominate your diet which will keep your hunger pangs at bay. But if you are a binge eater, you may experience mood swings as your body will not get the untimely sugar rush or salty foods to munch on. But the brighter side is, by the end of the day, you will feel proud of yourself for having been able to  pass off Day 1 of 1500 calorie diet successfully. And you will look forward to Day 2 of this diet plan

 Day 2

Total – 1532 Calories

Early Morning (6:30 – 7:00 a.m)

• Warm water + Juice of half a lime (4 calories)

Breakfast (8:15 – 8:45 a.m)

• ½ cup quinoa with veggies (carrots, peas, and tomato) + 2 almonds + 1 cup grapefruit juice (206 calories)

Mid Morning (10:30 a.m)

• 1 cup tomato juice with a dash of lime juice and a pinch of salt (52 calories)

Lunch (12:30 – 1:00 p.m)

• 4 oz grilled or baked tuna (shredded) / 3 oz grilled tofu + grilled broccoli and zucchini + ½ cup wheat bow tie pasta with olive oil, salt, and pepper (493 calories)

Evening Snack (4:00 p.m)

• ½ cup cucumber slices (8 calories)

Dinner (7:00 p.m)

• ½ bowl chickpea curry + 2 flatbread + ½ cup low-fat yogurt (765 calories)

On Day 2 too, you need to do a couple of light exercises to expend a few calories. On this day you will do a mix of cardio and yoga asanas. Here’s your exercise routine for Day 2.

 Day 2 Exercise Routine

• Head tilt – 2 sets of 10 reps
• Shoulder rotation – 2 sets of 10 reps
• Wrist rotation – 1 set of 10 reps
• Arm rotation – 1 set of 10 reps
• Waist rotation – 1 set of 10 reps
• Ankle rotation – 1 set of 10 reps
• Spot jogging – 3-5 minutes
• Jumping jacks – 2 sets of 20 reps
• Mountain climbers – 2 sets of 10 reps
• Explosive forward lunges – 1 set of 10 reps
• Adho Mukha Shavasana
• Tadasana
• Pavanamuktasana
• Uttanpadasana
• Bhujangasana
• Shavasana

 How You Will Feel By The End Of Day 2

By the end of Day 2, you will start to get more comfortable with the 1500 calorie limit. In fact, you will start enjoying the clean eating habit that you are developing gradually. The workout routine will also help rejuvenate your body parts, and you will start feeling active. And of course, you will get a sound sleep at night. Day 3 is more exciting. Let’s find out why?

 Day 3

Total – 1472 calories

Early Morning (6:30 – 7:00 a.m)

• 1 cup overnight fenugreek soaked water (24 calories)

Breakfast (8:15 – 8:45 a.m)

• Smoothie (1 apple apple + 1cup soy milk/low-fat milk + 2 dates + 4 almonds) + 1 boiled egg / 1 banana (445 calories)

Mid Morning (10:30 a.m)

• ½ cup baby carrots + 1 oz hummus (64 calories)

Lunch (12:30 – 1:00 p.m)

• Sprout salad (½ cup boiled bean sprouts + ¼ cup red onions + ¼ cup chopped tomatoes + handful cilantro + ½ cup chopped iceberg lettuce + 2 tablespoon lime juice) + 10 macadamia nuts + 1 cup buttermilk (134 calories)

Evening Snack (4:00 p.m)

• 1 cup orange juice (111.6 calories)

Dinner (7:00 p.m)

• 1 cup squash/chicken soup + 2 flatbreads + 1 scoop low-fat vanilla ice cream (694 calories)

On Day 3 too, you will exercise but only yoga asanas. Here’s what you must do to keep your cells active and functioning.

 Day 3 Exercise Routine

• Head tilt – 2 sets of 10 reps
• Shoulder rotation – 2 sets of 10 reps
• Wrist rotation – 1 set of 10 reps
• Arm rotation – 1 set of 10 reps
• Waist rotation – 1 set of 10 reps
• Ankle rotation – 1 set of 10 reps
• Surya Namaskar
• Kapalbhati
• Padahastasana
• Ushtrasana
• Marjariasana
• Ardhahalasana
• Shavasana

 How You Will Feel By The End Of Day 3

By the end of the Day 3, you will look less bloated as you will lose a lot of water weight. This also means that you will look slimmer. And there’s nothing better than a reduced body girth. Your progress will keep you motivated, and you can’t wait to start your Day 4 of the 1500 calorie diet.

 Day 4

Total – 1509.2 calories

Early Morning (6:30 – 7:00 a.m)

• Warm water + 1 teaspoon apple cider vinegar (1 calorie)

Breakfast (8:15 – 8:45 a.m)

• 1 cup grapefruit juice + 1 wheat flour banana pancake (194.6 calories)

Mid Morning (10:30 a.m)

• ½ cup pomegranate (72.2 calories)

Lunch (12:30 – 1:00 p.m)

• Roasted turkey with cayenne pepper, ½ avocado, and ¼ cup low-fat yogurt on the side with collard greens + 1 cornbread (514 calories)

(or)

• Lettuce wrap with tomato, bell pepper, cottage cheese, avocado, and pickled jalapenos + 1 corn bread (525.4 calories)

Evening Snack (4:00 p.m)

• 37 kernels of in-shell pistachios + 500 ml coconut water (200 calories)

Dinner (7:00 p.m)

• Stir fried chicken breast/mushroom and veggies with 1 cup cooked brown rice (516 calories)

Losing weight can become a little easier if you combine diet and exercise. Therefore, take a look at your Day 4 exercise routine to lose weight effectively.

Day 4 Exercise Routine

• Head tilt – 2 sets of 10 reps
• Shoulder rotation – 2 sets of 10 reps
• Wrist rotation – 1 set of 10 reps
• Arm rotation – 1 set of 10 reps
• Waist rotation – 1 set of 10 reps
• Ankle rotation – 1 set of 10 reps
• Bicep curls (2-5 pounds weights) – 2 sets of 10 reps
• Tricep extension (2-5 pounds weights) – 2 sets of 10 reps
• Bent over row (2 pounds dumbbells) – 1 set of 10 reps
• Forward lunges (2-pound dumbbells) – 1 set of 10 reps
• Side plank – 15 seconds hold
• Forward elbow plank – 15 seconds hold
• Lying leg up – 1 set of 10 reps
• Horizontal kicks – 1 set of 10 reps
• Stretch

How You Will Feel By The End Of Day 4

You are going to love the way your body looks by the end of Day 4. You will also develop a sense of responsibility towards your health and body and want to make your life better by following a good diet plan that works for you. But if you quit this new diet and routine, you will gain the water weight back. So stick to it for a few more days to actually start burning the fat. So, let’s find out what you should do on Day 5.

 Day 5

Total – 1427 calories

Early Morning (6:30 – 7:00 a.m)

• Warm water + 1 teaspoon apple cider vinegar (1 calorie)

Breakfast (8:15 – 8:45 a.m)

• 1 boiled egg/banana + 1 cup low-fat milk + 1 multigrain toast with 2 tablespoons of peanut butter (521.6 calories)

Mid-Morning (10:30 a.m)

• 1 cup apple juice (110 calories) + 10 macadamia nuts

Lunch (12:30 – 1:00 p.m)

• 3 oz shredded tuna + 1 tablespoon low-fat cheese + chopped Chinese cabbage filled in 1 wheat pita bread + sour cream with raspberries, blackberries, and almond flakes (270 calories)

Evening Snack (4:00 p.m)

• 1 cup celery with balsamic vinegar (48 calories) and 1cup low fat yogurt (106 calories)

Dinner (7:00 p.m)

• 5 oz lean steak + grilled 5 broccoli florets + bell peppers + carrots + 1 piece of dark chocolate (347 calories)

(or)

• Kidney bean chili + 1 pita bread + tomato, cucumber, and carrot salad (337.8 calories)

Let’s keep day 5 exercise routine simple and fun. Here’s how your day 5 exercise routine looks like.

 Day 5 Exercise Routine

• Head tilt – 2 sets of 10 reps
• Shoulder rotation – 2 sets of 10 reps
• Wrist rotation – 1 set of 10 reps
• Arm rotation – 1 set of 10 reps
• Waist rotation – 1 set of 10 reps
• Ankle rotation – 1 set of 10 reps
• Swimming – 2-4 laps
• Bicycling – 30 minutes (stop to catch breath every 10 minutes)
• Zumba – 60 minutes
• Play a sport – 60 minutes
• Long walk – 60 minutes

After warm up, you can choose any of the exercises mentioned above.

 How You Will Feel By The End Of Day 5

By the end of Day 5, you will feel rejuvenated, active, and fresh. Eating well will fix your nutrition problems and bad eating habits while exercising will help you relax and get your mind off things that you are worried about. You will feel happy and content. And of course, you would want to move forward to Day 6.

 Day 6

 It’s your cheat day! On Day 6, you will be allowed to consume 500 calories more, i.e., 2000 calories. You can have sweet, or a savory or both but do not consume any more than 2000 calories. Follow this diet chart.

Total – 1738-1833 calories

Early Morning (6:30 – 7:00 a.m)

• 1 cup overnight soaked fenugreek and Ceylon cinnamon water (37 calories)

Breakfast (8:15 – 8:45 a.m)

• 2 medium sized waffles + 2 tablespoon maple syrup + 2 almonds + 1 cup black coffee (290 calories)

Mid Morning (10:30 a.m)

• 1 banana (110 calories)

Lunch (12:30 – 1:00 p.m)

• Asian-style pan fried shrimps with bok choy, onions, green onions, bell pepper, mushroom, and sesame seeds + 1 cup cooked brown rice + custard with apples, mango, and peach (790.8 calories)

(or)

• ½ cup black-eyed peas and kidney beans and veggies stuffed bell pepper + 1 cup cooked brown rice + custard with apples, mango, and peach (750.5 calories)

Evening Snack (4:00 p.m)

• 1 cup oolong tea + 2 saltine crackers/ ½ cup popcorn (26 or 32 calories)

Dinner (7:00 p.m)

• Low-fat cheese stuffed chicken breast with ¼ cup mashed potato + ½ cup broccoli, carrot, and asparagus + 1 medium size chocolate cake (579.4)

(or)

• Spinach and broccoli wheat linguine with creamy butternut squash sauce + 1 medium size chocolate cake  (518.9)

 Now that you have had a feast let’s find out what exercise routine is planned for you next. Don’t worry, there’s a pleasant surprise waiting for you.

Day 6 Exercise Routine

You have worked out 4 days already! Good job. But resting is also essential when it comes to weight loss. If you eat too less or workout too much it will have a harmful effect on your health. You need to relax and let your body repair and rejuvenate itself. So take a break from the routine on this day.

How You Will Feel By The End Of Day 6

By the end of Day 6, you can see the difference in weight and also can tell visually that you look toned down. After a day’s rest, you will be eager to find out what’s in store for day 7, the last day of this diet plan.

Day 7

Total – 1516 calories

Early Morning (6:30 – 7:00 a.m)

• Warm water + juice of 1 lime (4 calories)

Breakfast (8:15 – 8:45 a.m)

• ¼ cup blueberry + 1 cup oatmeal + 1 tablespoon chia seeds + 1 cup black coffee (311 calories)

Mid Morning (10:30 a.m)

• 1 cup watermelon (46.2)+ 14 almonds (146 cal)

Lunch (12:30 – 1:00 p.m)

• Grilled tofu + 1 ½ cup blanched baby spinach + ½ cup sliced cherry tomatoes + light dressing (2 tablespoons olive oil + ¼ lime juice + 1 tablespoon Dijon mustard) + ¼ cup yogurt (644.9 calories) with mango

Evening Snack (4:00 p.m)

• ½ cup baby carrots with hummus (78.6)

Dinner (7:00 p.m)

• 1 cup chicken stew + ½ cup raw salad made with cucumber, tomato, and lime juice (301.8 calories)

(or)

• ½ cup boiled beans and 1 cup grilled veggies + 1 cup warm low-fat milk/soy milk (332 calories)

Day 7 Exercise Routine

Now, since it’s the day after your cheat day, you must work out in the morning or evening in order to tell your body not to store those calories as fat. You are an active person and may need those calories to do some work! Here’s your exercise routine for Day 7. 

• Head tilt – 2 sets of 10 reps
• Shoulder rotation – 2 sets of 10 reps
• Wrist rotation – 1 set of 10 reps
• Arm rotation – 1 set of 10 reps
• Waist rotation – 1 set of 10 reps
• Ankle rotation – 1 set of 10 reps
• Burpees – 1 set of 10 reps
• Side lunges – 2 sets of 10 reps
• Forward lunges – 2 sets of 10 reps
• Full squat – 2 sets of 10 reps
• Pushups – 1 set of 10 reps
• Bicycle crunches – 2 sets of 10 reps
• Scissor kicks – 2 sets of 10 reps
• 90-degree leg up – 2 sets of 10 reps
• Forward plank – 15-second hold
• Tricep dips – 1 set of 10 reps
• Bicep curl – 1 set of 10 reps
• Stretch

 How You Will Feel By The End Of Day 7

By the end of Day 7, you will be satisfied with the results as you will look slimmer and feel energized and confident. But what should you do after you complete the 1-week diet plan? Find out next.

What Should You Do After Day 7

 After Day 7, you can eat 1800-2000 calories per day. You can again start being on the 1500 calorie diet after one or two weeks. Also, you should follow a better lifestyle to avoid putting on more weight. Here’s what you can do.

Lifestyle Changes

• Eat every 2-3 hours.
• Eat 5-6 meals per day.
• Workout regularly,
• Include green leafy veggies + lean protein + dietary fiber + healthy fats into your diet.
• Drink 2-4 liters of water per day.
• Never skip breakfast and do not overload your tummy with dinner.
• Avoid junk food.
• Consume alcohol in moderation.
• Avoid artificially sweetened, packaged fruit juices and aerated drinks.
• Talk to people who are serious about losing weight – build your social support.
• Get at least 7-8 hours sleep every night.
• Join a sports club or take dance lessons.
• Keep your mind stress-free.

Once you start following this 1500 calorie diet, making few changes in your lifestyle and maintaining it won’t be a problem. You will be glad you chose this diet plan that would change your life for the better. So, take your doctor’s advice and start the 1500 calorie diet today. Cheers!

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Reviewer Author

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

Read full bio of Merlin Annie Raj

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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