If you want to lose weight [1], you have to create a calorie deficit [2], and that's where this week-long, 1,500-calorie meal plan can come in handy. While the exact number of calories you need to eat to lose weight [3] can vary based on a number of factors — including your activity level — 1,500 is a pretty solid place to start [4]. That's 500 less than a standard 2,000-calorie diet, enough to shed one pound of fat [5] in a week, according to experts.
Following a meal plan [6] can help take the guesswork out of what to eat and how much. This one lists a calorie count for each meal and snack (based on one serving, unless otherwise noted), and is packed with variety so you'll never grow bored with the menu. And if you're worried that cutting calories will leave you feeling hungry and cranky, we think you'll be pleasantly surprised by the amount of food you can have each day. Keep reading to see for yourself.
Monday
Breakfast
- Quinoa egg scramble [8]: 365 calories
Lunch
- Spinach feta wrap [9]: 252 calories
- 20 baby carrots: 70 calories [10]
- 2 tablespoons unsweetened almond butter: 180 calories [11]
Snack
- Oatmeal protein bar [12]: 176 calories
- 1 cup strawberries: 93 calories [13]
Dinner
- Chicken vegetable soup [14]: 203 calories
- 2 slices Ezekiel bread: 160 calories [15]
Total Calories: 1,499
Tuesday
Breakfast
- 2 vegan pancakes [16]: 200 calories
- 1/2 cup blueberries: 42 calories [17]
- 1/2 cup low-fat vanilla yogurt: 104 calories [18]
Lunch
- Thai quinoa crunch salad [19]: 447 calories
Snack
- Pumpkin protein smoothie [20]: 311 calories
Dinner
- Chicken quesadilla [21]: 375 calories
Total Calories: 1,479
Wednesday
Breakfast
- Coconut chia pudding [22]: 206 calories
- 1 cup mango chunks: 106 calories [23]
- 1/4 cup pumpkin seeds: 160 calories [24]
Lunch
- Sweet potato, tofu, and avocado breakfast [25]: 317 calories
Snack
- 5 chocolate almond coconut protein balls [26]: 265 calories
- 1 medium apple: 80 calories [27]
Dinner
- Instant Pot chicken tikka masala [28]: 333 calories
Total Calories: 1,467
Thursday
Breakfast
- Metabolism-boosting smoothie [29]: 343 calories
- 1/4 cup raw almonds: 160 calories [30]
Lunch
- Hard-boiled eggs and avocado [31]: 333 calories
Snack
- 3 servings kale chips [32]: 102 calories
- 1 string cheese: 80 calories [33]
Dinner
- Balsamic salmon salad [34]: 467 calories
Total Calories: 1,485
Friday
Breakfast
- Paleo breakfast bowl [35]: 335 calories
Lunch
- Shrimp ceviche [36]: 305 calories
Snack
- 1 blueberry muffin top [37]: 183 calories
- 1 cup vanilla nonfat Greek yogurt: 170 calories [38]
- 1/2 cup blueberries: 42 calories [39]
Dinner
- Banana, almond, and sweet potato [40]: 437 calories
Total Calories: 1,472
Saturday
Breakfast
- Baked egg in avocado [41]: 449 calories
Lunch
- Greek chicken salad [42]: 414 calories
Snack
- 3 chocolate chip pumpkin protein balls [43]: 231 calories
- 1/2 cup unsweetened banana chips: 60 calories [44]
Dinner
- Blackened cilantro lime chicken burgers [45]: 331 calories
Total Calories: 1,485
Sunday
Breakfast
- 3 turkey sausage egg muffins [46]: 450 calories
Lunch
- Mango chickpea salad [47]: 274 calories
Snack
- Avocado hummus [48]: 164 calories
- 20 baby carrots: 70 calories [49]
Dinner
- Broccoli quinoa casserole [50]: 506 calories