When it comes to weight loss, the best way to approach it is by planning to lose little weight every week/month over an extended period of time, changing your eating habits and doing some kind of exercise.

Within a healthy balanced diet, for average age and weight, men require ~2,500kcal per day and women need ~2,000kcal per day1 in order to maintain their weight.

The 1500 calories diet plan below will focus both in the quality and the quantity of foods and will help you to lose weight at a safe and sustainable rate of 0.5kg to 1kg (1Ib to 2Ib) a week.


It is worth to mention that this diet plan is aimed at the average person looking to lose weight, not athletes or those with very high training loads. This diet plan is also not suitable for children, pregnant women or if you have any medical condition.

1500 calories diet plan

Here is an example diet plan of 1500 calories that helps you lose weight


Day 1

Day 2

Day 3

Day 4

Day 5

BREAKFAST 1 cup of semi skimmed milk½ cup muesli1 cup of berries 1 small glass of orange juiceOmelette with 2 eggs (2 whites, 1 yolk)with ½ chopped tomato, 20g feta cheese, salt, pepper1 slice toasted whole grain bread 1 yogurt (125g pot) 2% fat½ cup whole grain cereals½ banana½ peach1 tsp chia seeds1 tsp honey 1 cup of semi skimmed milk50g oats1 small banana, cinnamon 1 cup of semi skimmed milk1 slice toasted whole grain bread½ tsp margarine spread1 Tbsp of marmalade


2 medium nectarines 1 medium banana 4 fresh apricots 1 cup of berries 4 fresh apricots
LUNCH 100g grilled/baked chicken breast fillet1 medium sweet potato2 cups tossed field greens drizzled with 2 tsp olive oil and 1 tsp vinegar dressing Mixed salad with chickpeas & quinoa:1 cup lettuce1 cup carrot & cucumber1 cup green & red pepper½ cup chickpeas, ½ cup quinoa + ¼ avocado, 2 tsp pumpkin seeds + (with 2 tsp olive oil, 1 tsp vinegar, lemon, a pinch of salt) 1 wholemeal pitta bread1 Tbsp sauce of low fat yoghurtlettuce, yellow & red pepper,1 slice of low fat yellow cheese,1 slice of turkey, + 1 Tbsp brown rice + 1 cup of strawberries Pasta tuna salad:1 cup cooked whole wheat  fusilli, farfalle or other small pasta1 water-packed tuna1 cup chopped cherry tomatoes2 Tbsp chopped white onion + 1 Tbsp olive oil and 1 tsp vinegar dressing Chicken salad:1 cup rocket and/or spinach1 cup green beans100g breast fillet chicken½ cup boiled brown rice or ½ cup croutons  +  1 Tbsp olive oil
SNACK 1 medium glass of orange juice 4 fresh apricots 2 dates, 5 almonds, 5 walnuts, 2 small squares dark chocolate1 cup of green tea 1 cereal bar4 dried apricots 2 medium peaches
DINNER Summer salad with strawberries and feta cheese:2 cups lettuce or/and rocket1 spring onion5 chopped cherry tomatoes100g strawberries or watermelon + 30g feta cheese + 4 chopped walnuts + 2 medium crackers, + 1 Tbsp virgin olive oil, 2 tsp balsamic vinegar, salt, pepper 110g salmon fillet½ cup cooked brown rice1 cup boiled spinach, 1 cup asparagus (with 2 tsp virgin olive oil, lemon, a pinch of salt) 110g lean beef steak or minced beef patty½ cup mash potato3 cups of mixed salad with lettuce, cucumber, pepper, apple (with 1 Tbsp virgin olive oil, balsamic vinegar, salt) Mushroom and spinach risotto:½  cup brown rice1 handful of spinach4 mushrooms sliced1 garlic clove, 5 sun-dried tomatoes chopped + (1 sliced leek optionally) + 1 Tbsp fresh parsley + ½  litre of homemade vegetable stock + 1 Tbsp olive oil 1.5 cups boiled wholemeal spaghetti1 cup of chopped tomatoes1 tsp tomato puree½ chopped onion60g lean mince beef (cooked with 2 tsp virgin olive oil) + 1 cup of strawberries

1Based on Estimated Average Requirement (EAR) energy values for adults calculated for healthy body weights, i.e. weights calculated at current average heights* equivalent to a BMI of 22.5kg/m2.

*Values derived from mean heights in 2009 for England (Health Survey for England, 2009) (NHS IC, 2010).


Source: Department of Health (2012). Dietary reference values for food energy and nutrients for the United Kingdom. 22th ed. London: TSO.

Scientific Advisory Committee on Nutrition (2011). Dietary Reference Values for Energy. London: TSO.

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