7-Day Food regimen Meal Plan to Lose Weight: 1,500 Energy

Shed extra pounds, eat nicely and really feel nice with this simple 7-day weight reduction meal plan. This straightforward 1,500-calorie eating regimen plan is specifically tailor-made that can assist you really feel energized and glad whereas chopping energy so you’ll be able to lose a wholesome 1 to 2 kilos per week. That includes the perfect meals for weight reduction, the excessive protein, excessive fiber meals on this plan will assist with weight reduction by protecting you feeling fuller for longer.

Browse Extra: Weight-Loss Food regimen Recipes

The calorie totals are listed subsequent to every meal so you’ll be able to simply swap issues out and in as you see match. Couple this wholesome meal plan with day by day train and also you’re on monitor to lose 1 to 2 kilos per week, the wholesome manner!

Able to get wholesome? Take a look at the Cooking Mild Food regimen to be taught extra.

The way to Meal Prep Your Week of Meals:

1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 via 3. Freeze any leftovers.
2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 via 5.
3. Arduous boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.

See Extra: Wholesome Weight Loss Meal Plans

Day 1

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Breakfast (387 energy)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (190 energy)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Lunch (325 energy)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (105 energy)

• 1 medium banana

Dinner (507 energy)

• 1 serving Sheet-Pan Hen Fajita Bowls with 1/3 cup cooked brown rice

Day by day Totals: 1,514 energy, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fats, 1,355 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (387 energy)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (192 energy)

• 1 oz. Cheddar cheese
• 1 hard-boiled egg

Lunch (344 energy)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (95 energy)

• 1 medium apple

Dinner (495 energy)

• 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
• 1 serving Oven Candy-Potato Fries

Day by day Totals: 1,513 energy, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fats, 1,976 mg sodium

Day 3

simple salmon muffins with dressing

Breakfast (387 energy)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (95 energy)

• 1 medium apple

Lunch (344 energy)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (201 energy)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (475 energy)

• 1 serving Simple Salmon Truffles over 2 cups child spinach
• 1 (2-inch) piece whole-wheat baguette

Day by day Totals: 1,502 energy, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fats, 1,851 mg sodium

Day 4

Hen & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 energy)

• 1 serving Muesli with Raspberries
• 1 medium banana

A.M. Snack (78 energy)

• 1 hard-boiled egg sprinkled with a pinch every of salt and pepper

Lunch (344 energy)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (188 energy)

• 1/2 cup raspberries
• 1 oz. darkish chocolate

Dinner (521 energy)

• 1 serving Hen & Cucumber Lettuce Wraps with Peanut Sauce

Day by day Totals: 1,523 energy, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fats, 1,324 mg sodium

Day 5

Mediterranean Ravioli

Breakfast (287 energy)

• 1 serving Muesli with Raspberries

A.M. Snack (192 energy)

• 1 oz. Cheddar cheese
• 1 hard-boiled egg

Lunch (344 energy)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (210 energy)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (454 energy)

• 1 serving Mediterranean Ravioli with Artichokes & Olives

Day by day Totals: 1,488 energy, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fats, 1,624 mg sodium

Day 6

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Breakfast (393 energy)

• 1 serving Muesli with Raspberries
• 1 medium banana

A.M. Snack (200 energy)

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (360 energy)

• 1 serving Veggie & Hummus Sandwich
• 1 clementine

P.M. Snack (78 energy)

• 1 hard-boiled egg sprinkled with a pinch every salt and pepper

Dinner (465 energy)

• 1 serving Curried Candy Potato & Peanut Soup
• 1 (2-in.) slice whole-wheat baguette

Day by day Totals: 1,495 energy, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fats, 1,616 mg sodium

Day 7

spinach-artichoke-dip-pasta

Breakfast (285 energy)

• 1 serving “Egg in a Gap” Peppers with Avocado Salsa

A.M. Snack (95 energy)

• 1 medium apple

Lunch (345 energy)

• 1 serving Curried Candy Potato & Peanut Soup

P.M. Snack (220 energy)

• 1 cup raspberries
• 1 oz. darkish chocolate

Dinner (556 energy)

• 1 1/2 serving Spinach & Artichoke Dip Pasta

Day by day Totals: 1,501 energy, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fats, 2,018 mg sodium