A Simple Single-Day Healthy Meal Plan Under 1,500 Calories

As you probably know, calories play a huge role in any weight loss plan. Before we look at a single-day healthy meal plan under 1,500 calories, it’s important to think about how calories work. If you don’t understand the impact that calories have on your body, you can’t possibly expect to lose weight.

What Goes In Must Come Out

When it comes to calories, what goes in must come out. That means that you need to burn off as many calories as you take in during the day, if you want to stay at your current weight. If you want to actually lose weight, you have to burn more calories than you eat.

Balancing Calorie Intake

This simple concept of balancing calorie intake is why many diet plans emphasize the need to keep careful track of how many calories you eat each day. The amount of calories that you should be eating depends on your age, gender, body type, and other factors.

An adult should be eating about 2,000 calories per day for weight maintenance, but what do you do if you actually want to lose weight? The answer is simple. You need to cut your calorie intake down a little. That’s why the meal plan below is based on eating 1,500 calories or less per day.


A healthy breakfast should be packed with nutrition. It should also leave you feeling full and satisfied. After all, it’s impossible to focus on the day ahead if you are left still feeling hungry. Here’s one example of a healthy, filling, low-calorie breakfast:

Plain Oatmeal – Approximately 100 Calories
A Large Piece of Fruit – Approximately 100 Calories
A Glass of Orange Juice – Approximately 85 Calories
A Cup of Coffee with Cream and Sugar – Approximately 100 Calories
One Slice of Toast with Butter – Approximately 130 calories
As you can see, that would be a total of about 515 calories, leaving you with just under 1,000 to eat for the rest of the day. However, there are certain factors to consider. For example, how big is your cup of coffee? How much sugar did you put in it? What if you want to put jelly on your toast instead of butter? How large is a “large” piece of fruit? Depending on the answers, your calorie count could go up or down.


They say that breakfast is the most important meal of the day, but that isn’t necessarily true when you are trying to lose weight. I say that because, if you skip lunch, you’ll be starving later in the day. That could cause you to eat a lot of unhealthy snacks. The problem is that you might not always have the time to eat a big lunch, or it might just be inconvenient.

One solution to the problem of trying to schedule a lunch on the go is to make a sandwich. An easy on the fly sandwich is essentially a salad in a wrap. Just get a soft fajita shell (whole wheat or whole grain is best) and fill it with your favorite vegetables. Add tofu or boneless, skinless chicken breast and you’ll have a tasty sandwich with 350 calories or less.


Whether you call it dinner or supper, the meal that you eat close to the end of the day can be a major problem. After all, the end of the day is when you might be the hungriest. It’s also the time when you might have the most time to sit around and eat. But there’s no need to worry. There are plenty of meals out there that can fill you up at night for 400 calories or less.

One 400-calorie or less idea is to cut some steak in long, thin slices. Then roll some spinach in those steak slices. Add a little Dijon mustard, olive oil, and spices to the mix and you’ll have steak roulades, a healthy supper that tastes great, too.

Healthy Snacks

If you’ve been keeping track, you have probably realized that all of those calories amount to a total of 1,300 or less. That leaves some room for one or more healthy snacks during the day. For example, an apple has only 44 calories. Nuts, especially almonds are also extremely low in calories.

Yet, they can fill you up. If you’re looking for a sweeter option, try some blueberries. An entire cup of them only contains about 82 calories. Also we advice you to buy diet pills.

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