Menu For 7 Days To Lose Weight, 1500 Calories Daily

This simple weekly menu of 1,500 calories per day will help you lose weight without harming your health. Because the meal plan is designed in accordance with the rules of healthy eating: it contains the required amount of proteins, fats, carbohydrates, fiber, vitamins and minerals; you will get more than half of your food in the form of vegetables; lean meats are preferred; vegetable fats are used for cooking; the food is tasty, colorful and interesting. This plan is a continuation of the 1800 calorie per day and 2000 calorie per day weekly meal plans.

It is worth remembering healthy, safe weight loss parameters: you should lose up to 0.5-1 kg per week, up to 2 kg per month, no more than 10 kg per year, and up to 10% of your previous weight. The ideal weight can be calculated according to your body mass index. Body mass index can show whether you are overweight or even obese.

Do I need to lose weight or a body mass index?

During diets, you should feel good, if you feel weak, dizzy, drink warm sweet tea, especially if you have sugar problems (impaired glucose tolerance, diabetes) or other chronic diseases. In this case, be sure to monitor your sugar level with a glucose meter, consult a doctor you trust, and follow your doctor’s recommendations.

Your weight loss should be your journey to a new way of life, to health, because it’s not about temporarily tightening your belt just to fit into your favorite dress – although this motivation is quite understandable! A healthy lifestyle is the key to an active and interesting life! It is important not to put yourself in a tight framework of rules, which, in turn, leads to disappointment in imperfection and unnecessary stress. The best strategy is to have a positive attitude, make realistic plans, and respect and appreciate yourself for the work you do.

Also remember that the expression “life is movement” is not just an expression, but a scientifically proven fact – we need to move every day to be healthy and active!

Meal Plan for a week, 1500 calories – Day #1 :

• 1,514 calories;
• 76 g of protein;
• 215 g of carbohydrates ;
• 38 g fiber;
• 47 g of fat;
• 1,355 mg of sodium.

Breakfast, 387 calories

• Oatmeal-banana biscuits with nuts – 2 pcs Oatmeal-banana biscuits with nuts.
• Tangerine – 1 pc.

Morning snack, 190 calories

• Apple – 1 pc.
• Peanut butter – 1 tbsp.

Lunch, 325 calories

• 1 serving – Sandwich with hummus and vegetables.

Afternoon snack, 105 calories

• Banana – 1 pc.

Dinner, 507 calories

• 1 serving – Chicken fajita with vegetables and beans.
• 1/3 cup of cooked brown rice.

Meal menu for a week, 1500 calories – Day #2 :

• 1,513 calories;
• 53 g of protein;
• 203 g of carbohydrates;
• 36 g of fiber;
• 61 g of fat;
• 1,976 mg of sodium.

Breakfast, 387 calories

• Oatmeal banana biscuits with nuts – 2 pcs.
• Tangerine – 1 pc.

Morning snack, 192 calories

• 30 g of cheddar cheese.
• 1 hard-boiled chicken egg.

Lunch, 344 calories

• 1 serving of Cauliflower with chili pepper and lime.

Afternoon snack, 95 calories

• Apple – 1 pc.

Dinner, 495 calories

• 1 serving – Zucchini and chickpea burger with tahini sauce.
• 1 serving – Oven fries with sweet potato.

Meal menu for a week, 1500 calories – Day #3

• 1,502 calories;
• 70 g of protein;
• 212 g of carbohydrates;
• 38 g of fiber;
• 51 g of fat;
• 1,851 mg of sodium.

Breakfast, 387 calories

• Oatmeal banana cookies with nuts – 2 pcs Oatmeal banana cookies with nuts.
• Tangerine – 1 pc.

Morning snack, 95 calories

• Apple – 1 pc.

Lunch, 344 calories

• 1 serving of Cauliflower with chili pepper and lime.

Afternoon snack, 201 calories

• Banana – 1 pc.
• Peanut butter – 1 tbsp

Dinner, 475 calories

• 1 serving of salmon cutlets.
• 2 cups of spinach.
• 1 slice of whole grain baguette

Meal plan for a week, 1500 calories – Day #4

• 1,523 calories;
• 70 g of protein;
• 194 g of carbohydrates;
• 46 g of fiber;
• 61 g of fat;
• 1,324 mg of sodium.

Breakfast, 393 calories

•  serving – Muesli with raspberries.
• 1 banana.

Morning snack, 78 calories

• 1 hard-boiled chicken egg.

Lunch, 344 calories

• 1 serving – Cauliflower with chili pepper and lime.

Afternoon snack, 188 calories

• ½ cup of strawberries.
• 30 g of dark chocolate.

Dinner, 521 calories

• 1 serving – Chicken salad with peanut sauce.

Meal menu for the week, 1500 calories – Day #5

• 1,488 calories;
• 59 g of protein;
• 191 g of carbohydrates;
• 43 g of fiber;
• 62 g of fat;
• 1,624 mg of sodium.

Breakfast, 287 calories

• 1 serving – Muesli with raspberries.

Morning snack, 192 calories

• 30 g of Cheddar cheese.
• 1 hard-boiled chicken egg.

Lunch, 344 calories

• 1 serving – Cauliflower with chili pepper and lime.

Afternoon snack, 210 calories

• 1 banana.
• 1 tbsp of peanut butter.

Dinner, 454 calories

• 1 serving – Ravioli with spinach, artichokes and olives.

Meal menu for the week, 1500 calories – Day #6:

• 1,495 calories;
• 55 g of protein;
• 220 g of carbohydrates;
• 45 g of fiber;
• 55 g of fat;
• 1,616 mg of sodium.

Breakfast, 393 calories

• 1 serving – Muesli with raspberries.
• 1 banana.

Morning snack, 200 calories

• 1 apple.
• 1 tbsp of peanut butter.

Lunch, 360 calories

• 1 serving – Sandwich with hummus and vegetables.
• 1 tangerine.

Afternoon snack, 78 calories

• 1 hard-boiled chicken egg.

Dinner, 465 calories

• 1 serving – Curry soup with sweet potatoes and peanuts.
• 1 slice of whole grain baguette.

Meal menu for the week, 1500 calories – Day #7

• 1,501 calories;
• 56 g of protein;
• 193 g of carbohydrates;
• 41 g of fiber;
• 63 g of fat;
• 2,018 mg of sodium.

Breakfast, 285 calories

• 1 serving – Eggs in pepper with avocado.

Morning snack, 95 calories

• 1 apple.

Lunch, 345 calories

• 1 serving – Curry soup with sweet potatoes and peanuts .

Afternoon snack, 220 calories

• 1 glass of strawberries.
• 30 g of dark chocolate.

Dinner, 556 calories

• 1 ½ servings – Pasta with spinach and artichoke