Sample meal plan for 1500 kcal with detailed recipes - #4
Meal Plan for 1500 kcal: another balanced menu and detailed recipes
Balanced nutrition is the foundation of health and well-being. A meal plan for 1500 kcal per day is one of the most popular options for those looking to safely lose weight or maintain their shape. Below you will find another sample menu for the day with dish descriptions and exact measurements. It will help diversify your usual diet while keeping the calorie content at 1500 kcal.
Why exactly 1500 kcal?
- Moderate calorie reduction. This allows the body to avoid stress and hunger, while promoting gentle weight loss.
- Adequate amount of nutrients. With the right choice of foods, you get proteins, fats, carbohydrates, as well as vitamins and minerals.
- Flexible menu. 1500 kcal is an optimal foundation, to which you can easily adapt your favorite dishes.
Calorie distribution throughout the day
- Breakfast: ~350 kcal
- First snack: ~150–200 kcal
- Lunch: ~450 kcal
- Second snack: ~150 kcal
- Dinner: ~350–400 kcal
Total daily caloric intake: about 1500 kcal.
Sample menu for 1500 kcal
1. Breakfast (~350 kcal)
Avocado Toast with Egg + Fresh Vegetable Slices
Ingredients (1 serving):
- Whole-grain bread – 1 slice (30–40 g)
- Avocado – 50 g (about ⅓ of a medium fruit)
- Egg – 1 pc (about 55–60 g)
- Salt, pepper – to taste
- Olive oil (for frying the egg or greasing the pan) – ½ tsp (2–3 ml)
- Vegetables (cucumber, bell pepper, or tomato) – 100 g (for slicing)
Preparation:
- Toast the whole-grain bread in a toaster or in a dry frying pan.
- Remove the skin from the avocado and mash the pulp with a fork. Add salt and pepper to taste.
- Slightly heat the pan, brush with a small amount of olive oil. Fry the egg (sunny side up or scrambled) to your liking.
- Spread the avocado on the toast, place the egg on top.
- Serve with sliced vegetables (cucumber, pepper, or tomato).
Tip: For even richer flavor, add a pinch of spices (paprika, garlic powder). You can also boil the egg soft- or hard-boiled.
2. First snack (~150–200 kcal)
Yogurt with Berries and Cereal Flakes
Ingredients (1 serving):
- Natural yogurt (1–2% fat) – 100 g
- Berries (strawberry, blueberry, or raspberry) – 50 g
- Cereal flakes (no sugar) or low-sugar granola – 15 g
Preparation:
- Put the yogurt in a small bowl.
- Add the berries (fresh or thawed).
- Sprinkle with cereal flakes or granola.
Tip: To reduce sugar, choose flakes with no added syrup or sugar glaze. You may add ½ teaspoon of honey if desired.
3. Lunch (~450 kcal)
White Fish Soup with Vegetables and a Portion of Bread
Ingredients (1 serving):
- White fish (cod, hake) – 100 g
- Potato – 70 g (about half a medium potato)
- Carrot – 50 g (¼–⅓ medium carrot)
- Onion – 30 g (¼ medium onion)
- Celery stalk – 50 g (optional)
- Bay leaf – 1 pc
- Salt, pepper – to taste
- Water (broth) – ~400 ml
- Whole-grain bread – 1 slice (about 30 g)
Preparation:
- Cut the potato and carrot into cubes, chop the onion and celery into small pieces.
- Bring water or broth to a boil in a saucepan, add the vegetables and bay leaf. Cook for 10–12 minutes.
- Cut the fish into medium pieces, add to the soup. Add salt and pepper. Cook for another 7–10 minutes, until the fish is soft.
- Optionally, add fresh herbs (dill, parsley).
- Serve the soup with a slice of whole-grain bread.
Tip: If you don't like celery, replace it with bell pepper or some more carrot. For a richer flavor, you can add a spoonful of tomato paste.
4. Second snack (~150 kcal)
Apple with a Small Piece of Cheese
Ingredients (1 serving):
- Apple (medium) – 1 pc (about 150 g)
- Cheese (low fat, about 10–17% fat) – 20 g
Preparation:
- Slice the apple into wedges.
- Cut the cheese into thin slices or cubes.
- Combine the sweetness of the fruit and the mild flavor of cheese for an easy snack.
Tip: For variety, occasionally replace the apple with a pear or orange.
5. Dinner (~350–400 kcal)
Beef Stewed with Vegetables and Brown Rice
Ingredients (1 serving):
- Lean beef (tenderloin or fillet) – 100–120 g
- Onion – 30 g
- Carrot – 50 g
- Bell pepper – 50 g
- Zucchini or eggplant (optional) – 70 g
- Tomato paste – 1 tbsp (about 20 g)
- Olive oil – 1 tsp (5 ml)
- Salt, pepper, spices (e.g., paprika, thyme) – to taste
- Brown rice (dry) – 40 g
Preparation:
-
Preparing the rice
- Rinse the brown rice.
- Cover with water (ratio 1:2), bring to a boil, add a pinch of salt, and reduce the heat. Simmer covered for 20–25 minutes.
-
Preparing the beef
- Cut the beef into small pieces, removing any excess fat.
- Heat a frying pan or sauté pan with olive oil over medium heat.
- Fry the beef pieces until lightly golden (about 2–3 minutes).
-
Stewing with vegetables
- Cut the onion, carrot, bell pepper, and zucchini (or eggplant) into cubes.
- Add the vegetables to the meat, sprinkle with salt and pepper.
- Fry for 3–5 minutes, then add the tomato paste and a little water (about 50–70 ml).
- Reduce heat and simmer covered for 15–20 minutes, until the beef is tender.
-
Serving
- Place a portion of brown rice on a plate.
- Add the stewed beef with vegetables next to it. Garnish with fresh herbs if desired.
Tip: If you have time, you can stew the beef longer—30–40 minutes. This will make the meat even softer.
Additional tips
- Drink enough water. 1.5–2 liters per day help maintain a normal metabolism and prevent confusion between hunger and thirst.
- Watch your portion sizes. Kitchen scales and measuring cups help control ingredient amounts.
- Experiment with flavors. Use a variety of spices, herbs, and lemon juice to add variety without increasing calories.
- Don’t skip meals. Regular eating stabilizes blood sugar and helps avoid overeating later in the day.
- Add some movement. Light exercise, yoga, or walks outdoors will enhance the effect of healthy eating.
Conclusion
A new meal plan for 1500 kcal is another set of delicious and easy recipes to help you stick to healthy eating without feeling hungry. Combine such menus with physical activity, drink plenty of water, and always pay attention to portion sizes. As a result, you can achieve your desired goals in weight loss or body maintenance while enjoying a variety of dishes. Enjoy your meal and stay healthy!
Also read in the SYPB 30 blog
- Sample meal plan for 1500 kcal: balanced nutrition for your health (sit30.net)
- Sample meal plan for 1500 kcal with detailed recipes (sit30.net)
- Sample meal plan for 1500 kcal with detailed recipes - #3 (sit30.net)
- Meal plan for 1500 kcal per day for women 35+: menu with recipes (sit30.net)
- Menu for 1500 kcal per day: breakfast, lunch, dinner, and snack options (sit30.net)
- Fish day: 1500 kcal per day menu with recipes and measurements (sit30.net)