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1500 kcal diet – menus and effects – effective weight loss at a moderate pace (part 2)

The 1500 kcal diet will help us lose weight if only we learn how to compose our menu properly! Here is a sample menu for the 1500 kcal diet for a whole week. You can implement it or modify it in your own way, using substitutes with similar calories.

1500 kcal diet – one week menu

healthy vegetable salads

By consuming 1500 kcal a day and taking care of a balanced menu, we do not overload our body (which is common with all restrictive diets), but allow it to function normally, healthily, and at the same time gradually lose weight.

We can follow 1500 kcal diet for a longer period of time, but we should remember to keep proper balance between particular nutrients, that is: proteins, carbohydrates, vitamins and minerals, fats. The smallest part of our menu should be fats and simple sugars. Let’s replace sweet snacks with diet desserts (e.g. cakes made of oatmeal, cakes on the basis of wholemeal flour and yoghurt, shakes made of milk and cocoa, etc.) Try to eat a lot of vegetables and fruit, let’s introduce to our plate a large amount of lean dairy, let’s not shy away from wholemeal products, lean meat and fish.

Here is a sample menu for the 1500 kcal diet for 7 days:


  • bananas with strawberries and blueberries
    Breakfast: 2 slices of rye bread spread with low fat cream cheese, 4 slices of chicken ham, tomato, a few radishes
  • 2 breakfast: oatmeal on skim milk with banana and strawberries or blueberries acai
  • Lunch: tomato soup cooked with chicken breast, approx. 100 g cooked chicken breast meat, approx. 1 glass of wholemeal pasta for soup
  • Afternoon snack: a cup of yoghurt with 2-3 spoons of bran
  • Dinner: 2 slices of wholemeal bread, approx. 150 g of herring in tomato sauce


  • Breakfast: a graham with cheese (preferably low-fat), tomato, pickled cucumber
  • 2 breakfast: 2 slices of rice bread with hummus paste and radishes or paprika
  • Dinner: chicken balls (3-4 pieces) in a sauce made of natural yoghurt and chopped dill, about 1 glass of buckwheat groats, green beans
  • Snack: natural homogenized cheese with a tablespoon of honey and a handful of sunflower seeds
  • Dinner: 2 hot lean chicken sausages, 2 slices of bread, green cucumber, ketchup


  • Breakfast: oatmeal on yoghurt with dried cranberries and nuts
  • 2 breakfast: slice of wholemeal bread with cottage cheese paste and smoked fish
  • Dinner: chicken soup with barley groats
  • Teatime: melon, orange, apple and kiwi salad
  • Dinner: 2 croutons of wholemeal bread with mozzarella and tomato


  • Breakfast: a graham with cottage cheese, lettuce, tomato and cucumber
  • 2 breakfast: 1 grapefruit, handful of nuts or almonds
  • Lunch: approx. a glass of brown rice, approx. 150 g of minnow or cod stewed with vegetables
  • Teatime: yoghurt with muesli
  • Dinner: 2 slices of wholemeal bread with kabanos, tomato


  • borsch Ukrainski
    Breakfast: scrambled eggs from two eggs with ham, slice of bread, pepper or tomato
  • 2nd breakfast: porridge on yoghurt with fruit
  • Dinner: Ukrainian borscht with smoked chicken and red beans
  • Teatime: salad of grated radish and carrot with yoghurt, rice wafer
  • Dinner: approx. 100 g smoked chicken breast, 2 pieces of wholemeal toast, cucumber and paprika


  • Breakfast: 2 slices of rye bread, cottage cheese with dill and garlic, green cucumber
  • 2 breakfast: a glass of orange juice, a sandwich with cold poultry meat
  • Dinner: pork tenderloin baked in herbs, 3 potatoes with water, Chinese cabbage salad
  • Teatime: cocktail of buttermilk and strawberries
  • Dinner: 2 hard-boiled eggs, a slice of pumpernickel, tomato


  • Breakfast: banana millet with apple
  • 2nd breakfast: 1 slice of wholemeal bread with tuna and olives
  • Dinner: 2 turkey rolls with spinach or mushrooms, approx. 3/4 cup brown rice, beetroot salad
  • Teatime: a portion of cold diet cheesecake
  • Dinner: vegetable casserole

If you want to lose weight twice as fast on a 1500 kcal diet, reach for a proven fat burner. Click here to see the ranking of the most effective ones.

Also read: 1500 kcal diet – menus and effects – effective weight loss at a moderate pace (part 1)

Category: Slimming

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