A 7-Day, 1500-Calorie Meal Plan

You actually get to eat so much though.

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Getty/Betsy Farrell

Welcome to your new, 1500-calorie meal plan! Throughout the week, you'll enjoy deliciously satisfying meals and snacks that will boost energy and crush cravings — and still help you lose up to two pounds per week.

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1500 calorie meal plan
Con Poulos
How It Works

Don't sweat it. This meal plan is both flexible and easy, so you can swap any breakfasts for breakfasts, lunches for lunches, and so on. Drink as many calorie-free beverages (coffee, tea, water, etc.) as you want and have up to two snacks per day. You can safely lose up to two pounds per week and keep it up until you reach your weight loss goal.

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spiced banana chocolate muffins 
Con Poulos
Day 1: Breakfast

Kick off your week with an energy-packed (and chocolate-drizzled!) muffin. 

Get the recipe for Spiced Banana-Chocolate Muffins »

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3 of 30
loaded sweet potato
Getty Images
Day 1: Lunch

Load one medium baked sweet potato with 1/4 cup canned navy beans (rinsed and drained), 1/4 cup salsa, 1/4 cup low sodium cheese, 1/2 cup 0% Greek yogurt, 1/4 avocado, and 1 tablespoon of chopped chives.

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4 of 30
pineapple skewers
Con Poulos
Day 1: Snacks

For a sweet treat, try these fruity skewers: Thread 1/2 cup pineapple chunks onto kabobs. Sprinkle with a pinch of cayenne. Top with 1 tablespoon of coconut chips and 10 cashews. 

Later on, nosh on a pack of . ($21 for 24, )

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5 of 30
spicy salmon over creamy eggplant
Con Poulos
Day 1: Dinner

After whipping up a curry- and cayenne-flavored filet, indulge in a  for dessert. 

Get the recipe for Spicy Salmon Over Creamy Eggplant »

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6 of 30
south of the border breakfast wrap
Con Poulos
Day 2: Breakfast

Good news: You can take this burrito to go if you're rushing out the door in the morning. 

Get the recipe for South of the Border Breakfast Wrap »  

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7 of 30
lentil salad
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Day 2: Lunch

Toss 1 cup of steamed lentils with 1 tablespoon each chopped scallion and walnuts, and 1/3 cup each of chopped cucumber, tomato, and carrots. For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.

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8 of 30
yogurt dip and vegetables
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Day 2: Snacks

Make creamy Asiago dippers by mi 1/2 cup 0% plain Greek yogurt with 1 wedge . Serve with 1/5 cups mixed crudités.

For a quick bite, pair one with 1/2 cup fresh or frozen berries.

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9 of 30
maple glazed chicken
Kate Sears
Day 2: Dinner

Serve this glazed chicken with 3 ounces (about 12) frozen sweet potato fries, like these ones from .

Get the recipe for Maple Glazed Chicken »

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10 of 30
fruity yogurt parfait
Con Poulos
Day 3: Breakfast

Not only is this parfait a healthy way to kick off your morning, but the colorful berries and kiwi look good enough to Instagram. 

Get the recipe for Fruity Yogurt Parfaits »

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11 of 30
shrimp cups
Getty Images
Day 3: Lunch

To make Asian shrimp cups, combine 10 pre-cooked shrimp, 1/2 cup edamame, and 1/2 cup chopped red bell pepper with 2 tablespoons peanuts and 1 teaspoon lower sodium teriyaki sauce in a bowl. Divide among four large romaine lettuce leaves. Serve with a medium pear.

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12 of 30
grapes and cheese
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Day 3: Snacks

For a mid-morning munch, eat 1/2 cup grapes with one piece of part-skim cheese. Get your second snack in the form of 1 tablespoon of peanut butter and half of a medium pear.

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13 of 30
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Con Poulos
Day 3: Dinner

Satisfy your hankering for pasta with spaghetti squash "noodles" instead. Ground turkey lightens up the other half of this classic pairing too. 

Get the recipe for "Spaghetti" and Meatballs »

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14 of 30
multigrain toaster waffles
Getty Images
Day 4: Breakfast

Toast two . Top with 1 tablespoon of almond butter, 2 tablespoons chopped dates, and cinnamon to taste.

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chipotle burrito bowl
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Day 4: Lunch

Having lunch out? Head to Chipotle and order a burrito bowl with romaine lettuce, fajita veggies, steak and pinto beans (no rice). Skip the dressing and add one serving of corn salsa instead.

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pumpkin seeds
Getty Images
Day 4: Snacks

This pumpkin pie pudding is better than any PSL you'll order. Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg, and a drizzle of honey. One ounce of dry roasted unsalted pumpkin seeds can also curb cravings.

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17 of 30
roasted winter veggie salad
Con Poulos
Day 4: Dinner

You don't have to be a vegetarian to love the acorn squash and chickpeas in this hearty dish. Have 1 cup fresh or frozen strawberries for dessert.

Get the recipe for Roasted Winter Veggie Salad »

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18 of 30
wild rice and spinach egg bowl
Con Poulos
Day 5: Breakfast

Fuel up for a long day ahead with multigrain rice and a protein-filled egg. 

Get the recipe for Wild Rice and Spinach Egg Bowl »

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19 of 30
butternut squash
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Day 5: Lunch

Heat 1 cup of frozen veggie mix and 1 cup cubed frozen butternut squash as directed. Season with 1 teaspoon dried cranberries, 1 teaspoon of honey, and nutmeg and pepper to taste. Serve with a 5-ounce skinless rotisserie turkey breast.

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20 of 30
hummus, carrots and peppers
Getty Images
Day 5: Snacks

Pair 2 tablespoons hummus with 1 cup each sliced bell peppers and baby carrots for dipping.

Later, eat 1/2 cup thawed frozen strawberries with three . ($12 for 12 ounces, )

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21 of 30
sauteed shrimp on warm black bean salad
James Baigrie
Day 5: Dinner

Follow up a seafood entree with "baked" apples for dessert. (Psst: They're actually cooked in the microwave.)

Get the recipe for Sauteed Shrimp on Warm Black Bean Salad » 

Get the recipe for Warm Microwave Baked Apples with Dried Cherries »

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22 of 30
bagel and lox
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Day 6: Breakfast

No, you don't have to give up bagels to lose weight. Spread 1 tablespoon whipped cream cheese on one . Top with 2 ounces smoked salmon, 1/4 avocado, 1/2 tomato (sliced), and 1 tablespoon chopped scallions. Serve with one sliced kiwi.

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tuna salad
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Day 6: Lunch

To make a lemony tuna salad, toss half of a 5-ounce can of water-packed lower-sodium tuna with 2 cups chopped romaine, 1/3 cup chopped jicama, 1/4 cup shredded carrots, 1/3 cup canned chickpeas (rinsed and drained), 1/2 cup edamame, 1/4 cup avocado, and 6 cherry tomatoes. For a dressing, add lemon juice to taste.

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24 of 30
sliced banana
Getty Images
Day 6: Snacks

Mix it up and spread 1 tablespoon of cashew butter between slices of one small banana. Get your chip fix in the form of a 1-ounce bag of bean-based chips (about 20), like . ($5 for 11 ounces, )

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Con Poulos
Day 6: Dinner

Pair a flavorful tenderloin with fave veggies sweet potatoes and Brussels sprouts.

Get the recipe for BBQ Pork with Sweet Potato Salad »

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oatmeal
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Day 7: Breakfast

To make peanut butter porridge, combine 1 1/4 cup water with 1/3 cup oatmeal and in a saucepan and cook as directed. Stir in 1/4 cup skim milk, 1 tablespoon peanut butter, and 1 teaspoon honey until creamy.

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27 of 30
luvo chicken chile verde
Luvo
Day 7: Lunch

Heat one container frozen as directed and plate with 1 cup of steamed spinach. Serve with a small orange.

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28 of 30
spiced apple wedges
Con Poulos
Day 7: Snacks

Prep spiced apple wedges with yogurt by preheating the oven to 375 degrees. On a small rimmed baking sheet, toss two thinly sliced medium apples with 2 teaspoons of fresh ginger (grated and peeledand 1/2 teaspoon of ground cinnamon. Roast 20 minutes or until tender. Serve with a dollop of low-fat vanilla Greek yogurt. For a deskside nosh, munch on 1 ounce (about 23) dry, roasted .

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vegetable hash
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Day 7: Dinner

Filled with veggies, potatoes and bacon (yes, bacon!), this homey dish will fill you right up. Bonus treat: Satisfy your sweet tooth with one package of  for dessert. ($5 for 6, )

Get the recipe for Sunday Night Vegetable Hash »

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WATCH: Make Spinach, Quinoa and Chicken Mason Jar Salad

Check out this amazingly easy and delicious mason jar salad recipe!

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