7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

Shed pounds, eat well and feel incredible with this simple weight reduction feast plan. This 1,500-calorie supper plan is uncommonly custom fitted to enable you to feel empowered and fulfilled while cutting calories so you can lose a solid 1 to 2 pounds for every week. Every day of this 7-day plan includes high protein, high fiber nourishments (a mix that examination shows can help with weight reduction by keeping you feeling more full for more) and deliberately balances calories for the duration of the day so you won't feel starved. The calorie aggregates are recorded by every dinner so you can without much of a stretch swap things in and out as you see fit. Couple this sound supper plan with day by day practice and you're on track to lose the load. 

The most effective method to Meal Prep Your Week of Meals: 

Cut out time at the asking of the week to get supper prepare off the beaten path and spare yourself time amid the bustling week. 

1. Make the Ravioli and Vegetable Soup early to have for lunch on Days 1 and 2. 

2. Stir up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip. 

3. Heat the Maple-Nut Granola or decide on a solid locally acquired granola to spare time. Search for a granola that has around 130 calories or less and under 6 grams of sugar for every 1/4 container. 

4. Hard bubble 2 eggs for quite a long time 4 and 5. 

5. Make a clump of Easy Brown Rice to use on Days 1, 2 and 5. 

Day 1 

Smoky Maple-Mustard Salmon 

Breakfast (376 calories) 

• 1 serving Avocado-Egg Toast 

• 1 medium banana 

Morning Snack (109 calories) 

• 1/2 container blueberries 

• 1/2 container plain non-fat Greek yogurt 

Lunch (421 calories) 

• 2 containers Ravioli and Vegetable Soup 

• 2 Tomato-Cheddar Cheese Toasts 

Evening Snack (119 calories) 

• 1/4 container hummus 

• 1 container cut cucumber 

Supper (495 calories) 

• 1 serving Smoky Maple-Mustard Salmon 

• 3/4 container Easy Brown Rice 

• 1 Tbsp. hacked walnuts 

• 1 container green beans 

• 1/4 tsp. salt and pepper, separated between the darker rice and green beans 

• 2 tsp. olive oil, separated between the darker rice and green beans 

Hurl green beans in olive oil, salt and pepper and meal nearby the salmon. Blend the rest of the oil in with the rice, season with salt and pepper, and best with cleaved walnuts for a simple dark colored rice "pilaf". 

Every day Totals: 1,519 calories, 78 g protein, 172 g sugars, 29 g fiber, 61 g fat, 1,994 mg sodium. 

Day 2 

Delicata Squash and Tofu Curry 

Breakfast (376 calories) 

• 1 serving Avocado-Egg Toast 

• 1 medium banana 

Morning Snack (155 calories) 

• 6 dried apricots 

• 8 walnut parts 

Lunch (382 calories) 

Remaining soup 

• 2 containers Ravioli and Vegetable Soup 

• 1/2-inch thick cut loaf 

• 1 medium orange 

Evening Snack (119 calories) 

• 1/4 container hummus 

• 1 container cut cucumber 

Supper (478 calories) 

• 1/2 containers Delicata Squash and Tofu Curry 

• 3/4 container Easy Brown Rice 

Every day Totals: 1,510 calories, 55 g protein, 198 g starches, 36 g fiber, 63 g fat, 1,313 mg sodium. 

Day 3 

Moroccan-Style Stuffed Peppers 

Breakfast (348 calories) 

• 1/4 container Maple-Nut Granola 

• 1 container plain non-fat Greek yogurt 

• 1 container blueberries 

Morning Snack (62 calories) 

• 1 medium orange 

Lunch (354 calories) 

• 1 serving Apple and Cheddar Pita Pockets 

Evening Snack (152 calories) 

• 1/2 medium apple, cut 

• 1 Tbsp. nutty spread 

Supper (502 calories) 

• 1 serving (1 pepper) Moroccan-Style Stuffed Peppers 

• 2 containers spinach 

Sauté spinach in 2 tsp. of olive oil and a touch of both salt and pepper (1/16 tsp. each) 

Night Snack (101 calories) 

• 2 Tbsp. chocolate chips, ideally dull chocolate 

Every day Totals: 1,518 calories, 76 g protein, 193 g starches, 29 g fiber, 54 g fat, 1,656 mg sodium. 

Day 4 

Warm Lentil Salad with Sausage and Apple 

Breakfast (348 calories) 

• 1/4 container Maple-Nut Granola 

• 1 container plain non-fat Greek yogurt 

• 1 container blueberries 

Morning Snack (165 calories) 

• 2 hard bubbled eggs 

• 2 tsp. hot sauce, whenever wanted 

Lunch (409 calories) 

• 2 containers blended greens 

• 4 oz. cooked chicken bosom 

• 1/2 medium red chime pepper, cut 

• 1/4 container ground carrots 

• 2 Tbsp. Carrot-Ginger Vinaigrette 

Consolidate fixings and best plate of mixed greens with vinaigrette. 

• 1 medium orange 

Evening Snack (155 calories) 

• 6 dried apricots 

• 8 walnut parts 

Supper (444 calories) 

• 2 1/4 container Warm Lentil Salad with Sausage and Apple 

• 1/2 container Quick Pickled Beets 

Day by day Totals: 1,522 calories, 108 g protein, 135 g sugars, 29 g fiber, 65 g fat, 1,536 mg sodium 

Day 5 

Fast Chicken Tikka Masala 

Breakfast (328 calories) 

• 1 container all-wheat oat 

• 1 container skim drain 

• 1 container blueberries 

Morning Snack (101 calories) 

• 2 medium carrots 

• 2 Tbsp. Avocado-Yogurt Dip 

Lunch (464 calories) 

• 2 Tomato-Cheddar Cheese Toast 

• 2 mugs blended greens 

• 3 Tbsp. ground carrot 

• 1/2 container cucumber, cut 

• 1 hard-bubbled egg 

• 1 Tbsp. unsalted dry-simmered almonds 

Top greens with ground carrot, cucumber, hard-bubbled egg, almonds and 1 Tbsp. every olive oil and balsamic vinegar. 

Evening Snack (140 calories) 

• 3 dried apricots 

• 1/2 glass plain non-fat Greek yogurt 

• 1 Tbsp. slashed walnuts 

Supper (488 calories) 

• 1/2 glasses Quick Chicken Tikka Masala 

• 3/4 glass Easy Brown Rice 

Day by day Totals: 1,520 calories, 81 g protein, 192 g sugars, 40 g fiber, 60 g fat, 1,454 mg sodium. 

Day 6 

Korean Beef Stir-Fry 

Breakfast (328 calories) 

• 1 glass all-wheat oat 

• 1 glass skim drain 

• 1 glass blueberries 

Morning Snack (66 calories) 

• 2 Tbsp. Avocado-Yogurt Dip 

• 1 glass cut cucumber 

Lunch (387 calories) 

Extra Chicken Tikka Masala 

• 1/2 glasses Quick Chicken Tikka Masala 

• 1 glass spinach 

Warm the chicken over the spinach in the microwave. 

• 1 medium orange 

Evening Snack (200 calories) 

• 1/2 medium apple, cut 

• 1 Tbsp. nutty spread 

Supper (507 calories) 

• 2 glasses Korean Beef Stir-Fry 

• 1 glass, cooked buckwheat soba noodles (around 2 ounce dry noodles) 

Day by day Totals: 1,488 calories, 90 g protein, 202 g sugars, 44 g fiber, 48 g fat, 1,698 mg sodium. 

Day 7 

Breakfast (328 calories) 

• 1 glass all-wheat grain 

• 1 glass skim drain 

• 1 glass blueberries 

Morning Snack (117 calories) 

• 1/4 glass Avocado-Yogurt Dip 

• 1 glass cut cucumber 

Lunch (409 calories) 

• 2 mugs blended greens 

• 4 oz. cooked chicken bosom 

• 1/2 medium red ringer pepper, cut 

• 1/4 glass ground carrots 

• 2 Tbsp. Carrot-Ginger Vinaigrette 

Join fixings and best serving of mixed greens with vinaigrette. 

• 1 medium orange 

Evening Snack (65 calories) 

• 5 walnut parts 

Supper (494 calories) 

• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula and Pecorino 

Night Snack (101 calories) 

• 2 Tbsp. chocolate chips, ideally dim chocolate 

Day by day Totals: 1,515 calories, 80 g protein, 184 g sugars, 40 g fiber, 68 g fat, 1,385 mg sodium. 

Watch How to Make Ravioli and Vegetable Soup 

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