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Sufficient & Simple Three Day 1500 Calorie Meal Plan

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1500 Calorie Meal Plan is one of the easiest meal plan on the planet. The idea of 1500 Calorie diet is quite simple. You get to eat a lot and you still end up losing weight.

We understand the pressure of saying “NO” to your favorite delicious food. But with the help of this simple 1500 calorie meal plan, you can pretty much get rid of the strict diet plans.

What you will find here?

Good question, I won’t be describing much about 1500 calorie diet plan. For this, you have to make little effort.

Just, go through this 1500 Calorie Diet Plan where I have mentioned it’s benefits and how to create your own 1500 calorie diet.

If you don’t want that hassle, worry not, I will explain this diet plan briefly.

Without further delay, let’s start with its concept & introduction. 

Introduction: 1500 Calorie Diet Plan

1500 calorie diet plan is the meal or diet plan that helps to reduce 2 pounds of weight in just one week. The overall objective of this meal plan is to create calorie deficit in your body resulting into weight loss. In another word, 1500 calorie meal plan for weight loss is simply perfect.

In general, human body needs 2000 to 3000 calorie a day to perform all the hectic day & night activities. On the other hand, it requires 3500 calories burn out to lose only one pound of weight. So, if you get success to reduce your calorie intake from minimum 2000 calories to 1500 calories a day, then by the week you will end up losing one pound.

Note: The numbers may vary from individuals to individuals, whereas it depends on many inevitable factors such as age, sex, gender and work activity performed in a day.

Well, this is the small introduction of 1500 calorie meal plan for weight loss.

Let’s jump to the 3 day 1500 calorie diet plan.

But before that, you might also want to check out:

Overview of 1500 Calorie Meal Plan

This 1500 calorie diet plan is designed by the famous Susan Bowerman, Director of Nutrition Training at Herbalife. So, it is one of the proven diet plan and here is overview of the meal plan.

Breakfast: Protein – 1 + Fruit (+vegetables, if desired)

Lunch: Protein – 1 + Vegetables – 1 + Leafy Greens + Starch/Grain + Beneficial Fat – 1

Snack: Protein Snack – 1

Dinner: Proteins – 1½ + Vegetables + Leafy Greens + 2 Starch/Grain + Beneficial Fat – 1

Snack: Protein Snack – 1

Total in a Day: Protein – 3½, 1 Fruit – 1, Vegetable – 3 + leafy greens, Starch/Grain – 3, Protein Snacks – 2, Beneficial Fats – 2

This is the overview of the simple 1500 calorie meal plan. Make sure you don’t exceed more than this. Whereas, you can be flexible with your timing. Likewise, it’s not recommended to don’t double up the intake if you skip one.

3 Day 1500 Calorie Meal Plan

DAY – 1


  • Take the Protein Shake made with protein powder, nonfat or low fat milk and include 1 cup berries


Large salad which includes:

  • Any amount of Leafy greens (lettuce, spinach)
  • Finely chopped mixed vegetables (carrots, peppers, tomato) – 1 cup (80g)
  • Nice Grilled chicken breast – 4 ounces
  • Cooked white beans – ½ cup (150g)
  • Calorie salad dressing – 2 Tablespoons (30g)


  • Ready Hummus – 1/3 cup
  • Raw vegetables (cucumber, carrots, celery)


  • Grilled salmon with lemon – 6 ounces (200g)
  • Steamed green beans & garlic – 2 cups (160g)
  • Brown rice – 1 cup (150g)
  • Desired amount of Mixed leafy greens salad
  • Calorie salad dressing – 2 Tablespoons (30g)


  • Greek-style vanilla yogurt (5 ounce/ 150g) with ½ cup berries



Breakfast bowl that includes:

  • Fresh or frozen spinach which is steamed or microwaved
  • Topped it with 2 eggs (any style), and tomato salsa
  • Fresh melon – 1 Cup (80g)


Veggie along with Tofu stir-fry. Sauté veggies in oil, then add tofu and seasonings:

  • Add 1 tablespoon oil to stir-fry
  • Add broccoli florets – 1 cup (80g)
  • Nicely chopped Chinese cabbage – 2 Cups
  • Tofu, cut into cubes – 3 ounces (about ¼ block or 125g)
  • Season with soy sauce, garlic, pepper and ginger
  • Steamed brown rice – ½ cup (150g)


  • Protein snack bar – 1


Grain salad with lots of protein.

  • Grilled shrimp – 6 ounces (200g)
  • Nicely cooked quinoa – ½ cup (150g)
  • Mixed vegetables (tomatoes, peppers, carrots, cucumber, onion) – 2 cups (160g)
  • Dressing made with 1Tablespoon olive oil and vinegar; salt and pepper to taste
  • Place on a bed of leafy greens


  • Decaf nonfat latte

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  • Plain nonfat Greek-style yogurt – 1 cup (250g
  • Diced mango – 1 cup
  • Sprinkle with nutmeg


Tuna pita pocket:

  • Tuna mixed – 4 ounces (100g)
  • 1 Tablespoon low fat mayonnaise
  • Nicely Chopped mixed veggies (i.e., green onion, cucumber, peppers)
  • whole Grain pita bread – ½
  • Any amount of Mixed leafy greens salad
  • Calorie salad dressing – 1 Tablespoons (30g)


  • Roasted turkey breast – 2 ounces
  • Grain (brown) rice cakes – 2


  • Grilled lean steak – 6 ounces (170g)
  • Roasted Brussels sprouts (halve, toss with olive oil – 2 cups (160g) (Roast at 400 F / 205 C for 20 minutes)
  • 1 Tablespoon olive oil (for Brussels sprouts)
  • Firmly steamed kale, spinach or Swiss chard along with vinegar
  • Medium baked sweet potato sprinkled with ginger – 1


  • Roasted soy nuts – 1 Ounce

Well, that’s it, isn’t this 1500 calorie meal plan is simple? Make sure you try this at your home. I will be bringing more calorie diet plans regularly. So, stay tuned for more updates.

Till then, you might want to check.

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