5-Day 1,500-Calorie Diet Meal Plan for Weeknights

Lose weight in 5 days with this 1,500-calorie meal plan.

If you want to lose weight, following a meal plan is the simplest way to start. This 1,500-calorie-a-day plan (a level at which most people will lose weight) was designed by EatingWell's Test Kitchen team and registered dietitians, using 5 delicious dinner recipes plus suggestions for rounding out the day. An added bonus: this plan ensures you're getting enough calcium and fiber and it limits sodium and saturated fat. Plus the menus balance variety and convenience—it keeps your grocery list in check and the amount of cooking to a minimum.

Day 1

BREAKFAST

1 cup spoon-size shredded wheat cereal with 1 cup skim milk and 1 cup blueberries

(334 calories)

MORNING SNACK

6 oz. nonfat vanilla Greek yogurt and 1 clementine

(155 calories)

LUNCH

Raita spread: Mix 6 oz. nonfat plain Greek yogurt with 1 cup each chopped tomatoes and cucumber and 1 Tbsp. chopped onion. Serve with 6 rye crispbreads and 1 medium banana.

(397 calories)

AFTERNOON SNACK

2 Tbsp. unsalted dry-roasted peanuts and 1 clementine.

(142 calories)

DINNER

Side salad: Toss 2 cups mixed salad greens, 6 cherry tomatoes and 1/2 avocado (diced) with 1 Tbsp.Creamy Garlic Dressing

(483 calories)

Day 2

BREAKFAST

6 oz. nonfat plain Greek Yogurt with 1 1/2 cups blueberries and 1 pear

(330 calories)

MORNING SNACK

1 oz. Cheddar cheese and 1 clementine

(149 calories)

LUNCH

Tuna sandwich: Mix 5 oz. canned chunk light tuna (drained) with 1/2 avocado (mashed); spread on 1 multigrain sandwich thin

(309 calories)

AFTERNOON SNACK

1/4 cup Black-Eyed Pea Dip with 12 baby carrots

(137 calories)

DINNER

Shrimp Fried Rice

Side salad: Toss 1 cup fresh spinach with 1 tsp. sesame oil and 2 Tbsp. unsalted dry-roasted peanuts.

(495 calories)

Day 3

BREAKFAST

Egg sandwich: Lightly coat pan with cooking spray and fry or scramble 1 large egg; top with 2 oz. low-fat Swiss cheese and 2 tomato slices. Serve on 1 multigrain sandwich thin.

(291 calories)

MORNING SNACK

1 pear and 1 cup blueberries

(187 calories)

LUNCH

Turkey sandwich: Mix 1 Tbsp. low-fat mayonnaise with 2 finely chopped sun-dried tomatoes; spread on 1 multigrain sandwich thin. Top with 1 oz. deli roast turkey breast, 2 oz. low-fat Swiss cheese and 2 tomato slices. Serve with 1 medium apple.

(383 calories)

AFTERNOON SNACK

1/4 cup Black-Eyed Pea Dip with 12 baby carrots

(137 calories)

DINNER

Quick Pasta Bolognese with 1 Tbsp. grated Parmesan cheese

Side salad: Toss 2 cups spinach, 1/2 cup sliced mushrooms and 1/4 cup diced red onion with 1 Tbsp.Creamy Garlic Dressing

(479 calories)

Day 4

BREAKFAST

1 cup spoon-size shredded wheat cereal with 1 cup skim milk; 2 clementines 

(320 calories)

MORNING SNACK

1 medium banana

(105 calories)

LUNCH

Chef salad: Toss 2 cups mixed salad greens, 6 cherry tomatoes, 1/2 avocado (diced), 2 oz. deli roast turkey breast, 1 oz. low-fat Swiss cheese with 1 Tbsp. Creamy Garlic Dressing

6 oz. nonfat vanilla Greek yogurt

(393 calories)

AFTERNOON SNACK

1 oz. Cheddar cheese and 1 pear

(217 calories)

DINNER

Buffalo Chicken Salad

Garlic bread: Rub a 2-inch piece of whole-wheat baguette with 1 cut garlic clove and drizzle with 2 tsp. extra-virgin olive oil

(495 calories)

Day 5

BREAKFAST

6 oz. nonfat plain Greek Yogurt with 1 cup blueberries and 1 medium banana

(289 calories)

MORNING SNACK

2 Tbsp. unsalted dry-roasted peanuts and 2 clementines

(177 calories)

LUNCH

Avocado sandwich: Mix 1 Tbsp. low-fat mayonnaise with 2 finely chopped sun-dried tomatoes; spread on 1 multigrain sandwich thin. Top with 1/2 avocado, 2 oz. low-fat Swiss cheese and 2 tomato slices.

(370 calories)

AFTERNOON SNACK

1/4 cup Black-Eyed Pea Dip with 12 baby carrots

(137 calories)

DINNER

Spice-Rubbed Steak with Sautéed Wild Mushrooms

1 cup wild rice

1 cup steamed Brussels sprouts

(531 calories)