1,500 kcal Weight-Loss Week
A free sample week around 1,500 calories for steady fat loss. Free sample plan — no signup required.
~1500 kcal/day · Goal: weight loss
Monday · 1501 kcal
- Oatmeal with Banana and Peanut Butter — 300 kcal
- Greek Yogurt with Honey and Mixed Berries — 187 kcal
- Grilled Chicken Breast with Quinoa and Steamed Broccoli — 337 kcal
- Apple and Almonds — 206 kcal
- Salmon with Sweet Potato and Asparagus — 471 kcal
Tuesday · 1500 kcal
- Scrambled Eggs with Whole Wheat Toast and Orange — 300 kcal
- Cottage Cheese with Pineapple — 187 kcal
- Turkey Wrap with Spinach and Avocado — 337 kcal
- Carrots and Hummus — 206 kcal
- Beef Stir-Fry with Brown Rice and Mixed Vegetables — 470 kcal
Wednesday · 1499 kcal
- Smoothie Bowl with Mixed Berries, Spinach, and Chia Seeds — 303 kcal
- Hard-Boiled Eggs and Whole Wheat Crackers — 187 kcal
- Tuna Salad with Mixed Greens and Whole Wheat Bread — 337 kcal
- Trail Mix — 200 kcal
- Chicken Stir Fry with White Rice and Bell Peppers — 472 kcal
Thursday · 1500 kcal
- Whole Wheat Pancakes with Maple Syrup and Strawberries — 303 kcal
- Protein Shake with Banana — 187 kcal
- Shrimp Salad with Avocado and Brown Rice — 337 kcal
- Greek Yogurt and Granola — 206 kcal
- Pasta with Turkey Meatballs and Marinara Sauce — 467 kcal
Friday · 1499 kcal
- Bagel with Cream Cheese and Smoked Salmon — 300 kcal
- Mixed Nuts and Raisins — 187 kcal
- Chicken Caesar Salad with Whole Wheat Croutons — 337 kcal
- Banana and Peanut Butter — 206 kcal
- Beef Chili with Kidney Beans and Brown Rice — 469 kcal
Saturday · 1500 kcal
- French Toast with Blueberries and Maple Syrup — 303 kcal
- String Cheese and Grapes — 187 kcal
- Grilled Chicken Sandwich with Lettuce and Tomato — 337 kcal
- Oatmeal Energy Balls — 206 kcal
- Baked Cod with Mashed Potatoes and Green Beans — 467 kcal
Sunday · 1501 kcal
- Egg and Vegetable Omelette with Whole Wheat Toast — 303 kcal
- Peanut Butter Banana Toast — 187 kcal
- Grilled Turkey Burger with Sweet Potato Fries — 337 kcal
- Low-fat Cheese and Apple Slices — 206 kcal
- Pasta Primavera with Chicken — 468 kcal
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