1500 Calorie Weight Loss Meal Plan: Meals, Methods, Strategies

Creating a roadmap to meet a suitable and effective weight loss diet plan starts with knowing your daily calorie intake. Undoubtedly, having an understanding of calorie requirements and your daily routine, you may develop a middle line to maintain the nutritional requirements and target to lose 1 lb per week.

The 1500 calorie meal plan has helped millions and is very popular among females. Since females require fewer calories compared to men, this plan is suitable for them to remove belly fat, obesity, and weight loss tremendously.

meal plan for weight loss

1500 calorie diet plan is the most used and reviewed greatly by the followers. This plan helps to lose 1-2 lbs on a weekly basis. The 1500 calorie diet plan works amazingly for females who are suffering from obesity or a fat belly.

Calculating Daily Calorie Consumption

First off, you need to realize the total number of calories that you intake or you require on a daily basis. It will help you understand how you can follow up on a suitable weight loss diet plan for you.

The American dietary guidelines indicate that females in the United States require 1600 to 2000 calories while males require more than that; approximately 2400 calories. In the United States, people prefer to go after a 1500 calorie diet plan which helps them maintain a sustainable weight for a longer period.

If you’re not quite sure what an average calorie requirement is for you, can be calculated with your daily workout and consumption of the food. Let’s discover the calorie goal for an effective weight loss plan. It helps to lose 1-2 lb per week.

Let’s find out the estimated calorie needed for your body daily.

Let’s start with finding the right calorie intake as per your body's current weight.

If your body weight is 150 lb, multiply it by 10.

Calorie required: 150 x 10 = 1500 calories

Now, let’s consider goal is to lose 1 lb per week:

Losing 1 pound per week needs to slice down 500 calories from daily intake.

Similarly, Losing 2 pounds per week demands 1000 calories from your daily intake.

If you’re an active person or having athletic body, then the daily calorie intake and daily slicing down of calories would have drastic changes here.

This formula is used in the clinical processes and often recommended by doctors. However, the activity of the body may change the formula to find daily intake and reduce the calorie for an effective weight loss plan to be carried out.

1500 calorie meal plan

Levels Of Activity

Human activities have different levels, which can be classified in different formats.

Let’s differentiate the calorie intake by the level of activity.

1. Sedentary

Anyone who is not very active and performs little to no exercise daily is considered to be at a sedentary activity level.

It has still a demand for 1.2% more calories than a normal person

Standard calorie requirement: 1400 x 1.2 = 1680 calories.

2. Lightly Active

A lightly active person is the one that doesn’t exercise much but still gives 3 days in a week. He is considered at a light activity level.

His body requirements might be 1.375% higher than a normal person's.

Standard calorie requirement: 1400 x 1.375 = 1925 calories.

3. Moderately Active

Moderately active people are those who perform daily exercise. They are involved with the exercises on a daily basis.

Their body requires 1.55% more calories than a normal person.

Standard calorie requirement: 1400 x 1.55 = 2170 calories.

4. Very Active

The one who exercises hard and on a daily basis comes under the very active level. They need more calories to maintain their daily life routine.

Their body requires 1.55% more calories than a normal person.

Standard calorie requirement: 1400 x 1.725 = 2415 calories.

5. Extra Active

Their body demands 1.9% more calories than a normal person, which is the highest in all levels.

Their body surges more calories and extra nutrition.

Standard calorie requirement: 1400 x 1.9 = 2660 calories.

This may not be accurate data for each individual, whoever is willing to join a weight loss program. Various factors, routines, and daily habits may discover fluctuations in the requirement of the calorie.

1500 Calorie Meal Plan

1500 calorie meal plan kills your appetite and motivates you more towards weight loss. It is advised to not consider processed food during the course. Let’s watch out for the food we should consider eating during the process:

  • Starchless veggies like spinach, mushrooms, tomatoes, cauliflower, cabbage, kale, etc.
  • Fruits like apples, guava, bananas, berries, oranges, etc.
  • Starch veggies like squash, baby potatoes, potatoes, peas, etc.
  • Using plant-based protein like tofu, protein powder, etc.
  • Non-vegetarians can eat salmon, shrimp, oysters, and brown eggs, whole eggs, egg whites, chicken, lamb, beef, turkey, bison, etc.
  • Yogurt, and cheese as dairy products.
  • Olive oil, avocado oil, and coconut as healthy fats.
  • Brown rice, bulgur, barley, millet, oats, etc.
  • Kidney beans, lentils, beans, chickpeas, as legumes.
  • Ground turmeric, oregano, rosemary, parsley, and pepper as seasoning.
  • Coffee, green tea, lemon water, mineral water, etc.
best diet to lose weight

Meals To Say GoodBye During 1500 Diet Plan

Junk foods, processed food, and highly processed foods should be completely avoided during the 1500 weight loss diet plan. Let’s discuss this before you miss out on the food we should say goodbye to.

  • Fried Foods such as chips, doughnuts, fried foods of all types, etc.
  • Pizza, burgers, and hotdogs as fast food.
  • Cereals, white bread, pasta, corn flakes like refined carbohydrates.
  • Candy, chocolate, baked goods, sweet bars, sugary snacks, etc.
  • High-fat and low-fat ice cream, chips, bars, etc.
  • Beverages such as soda, energy drinks, flavored milk, sweet drinks, etc.

In Summarize

The 1500 weight loss diet plan has been tremendously popular. It maintains the balance between the nutrition body required and the intake of calories for a sustainable solution. A practitioner is more effective while following any diet plan. So, control your eating habits and minimize your tongue.

There are other diet plans as well like the 1200 diet plan, 1400 diet plan, 1600 diet plan, and more. You may search our blog for these effective weight loss diet methodologies and put it on someday when you’re ready to jump into the arena of weight loss.


1. How effective is the 1500 calorie diet plan?

Ans: It is the most effective diet plan in the United States, resulting in more healthy people in no time.

2. Is processed food allowed during the weight loss course?

Ans: No, highly processed and generally processed foods are not welcome.

3. Can I start the course on my own?

Ans: Won’t recommend it! But If you can keep track of all the progress, you can.