1,500-Calorie Keto Meal Plan: Recipes and Ideas

Looking for delicious and satisfying meal options while following a 1,500-calorie keto meal plan? Our delicious keto meal plan will help you achieve your goals and stay on track.
Looking for delicious and satisfying meal options while following a 1,500-calorie keto meal plan? Our delicious keto meal plan will help you achieve your goals and stay on track.

Does the thought of meal prep and ingredient selection leave you feeling flustered and overwhelmed? This challenge can be even greater if you’re following a 1,500-calorie keto meal plan.

But fear not! We’re here to help you with meal prep and much more. With our guidance and inspiration, meal planning and preparation can become an enjoyable and easy part of your keto journey.

We’ve got various keto-friendly options, from a mouth-watering almond pancake breakfast to a flavor-packed mascarpone raspberry peanut butter smoothie.

But before we dive into the complete 1,500-calorie low-carb diet, let’s start with the basics and answer a few simple questions about the keto meal plan.

What Is a 1,500-Calorie Keto Diet?

A 1,500-calorie keto diet plan is a low-carbohydrate, high-fat diet designed to help individuals lose weight and improve their overall health. The keto diet is based on putting your body into ketosis, which burns fat for fuel instead of carbohydrates.

The diet typically involves consuming moderate amounts of protein, lots of healthy fats, and a limited amount of carbohydrates from sources such as leafy greens and low-carb vegetables.

It’s important to note that everyone considering 1,500 calories a day on keto should speak with a healthcare professional first. This ensures that it is appropriate for their needs and health goals.

Now the question arises – are 1,500 calories enough on keto? The answer is not simple, so let’s examine it in detail.

Are 1,500 Calories Enough on Keto?

Whether 1,500 calories are enough on keto depends on various factors, such as age, gender, weight, activity level, and individual goals. In order to achieve a weight loss of 1–1.5 pounds (0.5–0.7 kilograms) per week, it is necessary to cut 500–750 calories per day from your recommended caloric intake to maintain weight.

Generally, 1,500 calories per day can be a suitable calorie intake for weight loss (especially for women) on a keto diet. It can create a calorie deficit while still allowing for enough protein, healthy fats, and low-carb vegetables to maintain a state of ketosis.

Moreover, if you don’t want to get into the hassle of intermittent fasting (or speed keto), a 1,500-calorie keto diet is just perfect. 

However, it’s important to note that this calorie intake may only be appropriate for some. Especially for those with a higher calorie requirement due to increased activity levels or larger body size. For some people, even fewer calories might be required to lose weight.

That’s why it is crucial to find the ideal calorie count that aligns with your unique needs and aspirations to make progress in your weight loss journey.

Now, the most significant factor that may change the result of our keto diet plan is its carbohydrate amount. Everyone knows we should consume a low amount of carbs, but how much counts as “LOW?” Here we go with the answer.

How Many Carbs Should I Eat on a 1,500-Calorie Diet?

The number of carbs one should consume on a 1,500-calorie keto meal plan also depends on individual factors.

However, the Harvard School of Public Health recommends a daily intake of 70–80% calories from fat, with only 5–10% from carbohydrates (15–30g of net carbs) and 10–20% from protein.

A standard 1,500-calorie keto diet roughly equates to consuming around 120–135 grams of fat, 20–40 grams of carbohydrates, and 40–75 grams of protein. You can use the Keto Cycle app to keep track of your diet stats and caloric intake.

keto quiz

Wow, that’s a meager amount of carbs! Is it even possible to find ingredients with such a small carb count? Don’t worry; we’ve got you covered. 

Let’s see what you can eat to stay under 1,500 calories on a low-carb diet.

What Can I Eat to Stay Under 1,500 Calories?

Staying under 1,500 calories doesn’t have to mean depriving yourself of delicious food. With the right ingredients and planning, you can enjoy a variety of tasty and satisfying meals while still hitting your calorie goals. Here are some ingredients to make a 1,500-calorie keto meal plan:

  • Proteins: chicken breast, ground beef, salmon, tuna, shrimp, eggs
  • Vegetables: spinach, broccoli, cauliflower, zucchini, bell peppers, asparagus
  • Fats: avocado, olive oil, coconut oil, butter, heavy cream, cheese
  • Snacks: almonds, walnuts, macadamia nuts, cheese sticks, hard-boiled eggs, celery with almond butter

With a little creativity, there are countless ingredients to choose from for a delicious and satisfying 1,500-calorie keto diet. But turning these essential ingredients into delicious and satisfying meals can be daunting.

Fear not because we’ve got you covered. Let’s jump in.

1,500-Calorie Keto Meal Plan

After extensive research and hard work, we’ve created a solution to help you turn your ordinary ingredients into mouth-watering dishes. This meal plan will help you stay within your daily calorie limit, maintain ketosis, and help with weight loss too. 

Let’s kick things off.


Breakfast: Mascarpone Raspberry Peanut Butter Smoothie (361.9kcal)

Mascarpone raspberry peanut butter smoothie.

Start your day on a delicious note with this mascarpone raspberry peanut butter smoothie.

This creamy and indulgent smoothie is packed with healthy fats and protein from mascarpone cheese and peanut butter. At the same time, the tangy sweetness of raspberries provides a burst of flavor.

Plus, with only a handful of simple ingredients, it’s quick and easy to make, making it the perfect choice for busy mornings.

 Morning Snack: Walnuts (210.8kcal)

  • 30g/¼ cup walnuts

Walnuts are a great snack to keep you fueled up during the day. They are tasty and packed with nutrients like healthy fats, protein, and fiber that can help keep you feeling full and satisfied.

Moreover, they’re easy to pack on the go and make the perfect addition to your mid-morning snack routine.

Lunch: Vegetable Salad With Chicken Breast (442.42 kcal)

Keto vegetable salad with chicken breast.

Enjoy a fresh and healthy lunch with our vegetable salad with chicken breast recipe. This dish is packed with nutritious veggies and lean protein, making it the perfect meal to keep you full throughout the day.

The chicken breast adds a satisfying and savory flavor to the salad, while the colorful vegetables provide a variety of vitamins and minerals.

Evening Snack: Raspberries and Pumpkin Seeds (169.5kcal)

  • ⅓ cup raspberries 
  •  2½ tbsp pumpkin seeds 

Looking for a light and refreshing snack to hold you over until dinner? Look no further than this delightful pairing of sweet raspberries and crunchy pumpkin seeds.

This low-carb snack is packed with antioxidants, healthy fats, and protein, making it the perfect guilt-free treat to satisfy you throughout the afternoon.

Dinner: Zucchini Noodles With Shrimp and Tomatoes (400.51kcal)

Keto Zucchini Noodles With Shrimp and Tomatoes.

This zesty zucchini noodle dish is a delicious and satisfying dinner option for anyone following a keto diet.

Every bite is flavorful, with plump shrimp, juicy tomatoes, and fresh herbs. Plus, replacing traditional noodles with zucchini noodles reduces carbs and boosts your veggie intake.

Totals for the day:

Carbs Protein Fat Calories
46.85g 69.23g 127.87g 1,585kcal


Breakfast: Shakshuka (424.19kcal)

Keto shakshuka in a pan.

Shakshuka is a Middle Eastern dish that makes for a delicious and filling breakfast on a ketogenic diet.

Made with eggs poached in a flavorful tomato sauce, this dish is packed with protein and healthy fats from ingredients like olive oil, onions, and bell peppers. Serve it with a side salad or low-carb bread for a satisfying and nutritious meal.

Morning Snack: Sunflower Seeds (204.4kcal)

  • 4½ tbsp sunflower seeds, unsalted

These little seeds pack a big nutritional punch, with healthy fats, protein, and fiber to keep you feeling full and satisfied.

On top of that, they’re a great source of vitamin E and other vital nutrients. So why not try and see how they fit into your healthy lifestyle?

Lunch: Grilled Pork Chop With Spinach (508.45kcal)

Grilled pork chop with spinach.

This grilled pork chop with spinach recipe is juicy and flavorful. This meal is packed with protein and healthy fats while remaining low in carbs.

If you’re not a fan of pork, don’t worry – you can easily substitute beef or mutton for an equally satisfying meal. Don’t sacrifice flavor for your health goals – this dish has everything.

Dinner: Smoked Salmon and Cherry Tomato Salad (353.63kcal)

Smoked salmon and cherry tomato salad.

Packed with healthy fats and lean protein, this dish is a great way to stay on track with your weight loss goals while satisfying your taste buds.

Moreover, it’s quick and easy to prepare, making it the perfect choice for busy weeknights. Enjoy this satisfying meal as part of your low-carb 1,500-calorie diet plan.

Totals for the day:

Carbs Protein Fat Calories
37.61g 78.57g 130.42g 1,490kcal


Breakfast: Almond Pancakes With Blueberries (410.42kcal)

Keto almond pancakes with blueberries.

These almond pancakes with blueberries are a perfect way to start your day on a delicious note. Made with almond flour and eggs, the pancakes are low-carb and keto-friendly. Top them with fresh blueberries for a healthy and indulgent breakfast.

Morning Snack: Almonds (216.92kcal)

  • ¼ cup almonds, unsalted

Grab a handful and enjoy the nutty flavor and satisfying crunch, making for a perfect addition to your morning routine.

Lunch: Bacon Salad Bowl (435.04kcal)

Keto bacon salad bowl.

Are you looking for a delicious and filling lunch that won’t ruin your low-carb 1,500-calorie diet?

Look no further than this bacon salad bowl. Crispy bacon, fresh greens, juicy tomatoes, and a tangy dressing come together to create a satisfying meal. It is perfect for losing weight too.

Dinner: Grilled Pork Chop With Vegetable Salad (439.56kcal)

Grilled keto pork chop with vegetable salad.

For dinner tonight, why not try our grilled pork chop with vegetable salad, packed with protein and healthy fats to keep you fueled? And if you’re not a fan of pork, feel free to substitute beef or mutton. With our keto diet 1,500-calorie meal plan, you can enjoy delicious, satisfying meals while staying on track with your weight loss goals.

Totals for the day:

Carbs Protein Fat Calories
39.99g 80.8g 126.31g 1,502kcal


Breakfast: Fried Eggs With Bacon and Veggies (369.61kcal)

Fried eggs with bacon and veggies.

Start your day with a delicious breakfast of fried eggs with crispy bacon and sautéed veggies. This keto-friendly breakfast is perfect for those on a 1,500-calorie keto diet and will keep you energized and satisfied throughout the morning.

Morning Snack: Blueberries and Pumpkin Seeds (154.9kcal)

  • 2 tbsp blueberries
  • 2½ tbsp pumpkin seeds

Use this simple and satisfying combination of juicy blueberries and crunchy pumpkin seeds for a morning snack. Packed with antioxidants, vitamins, and minerals, this snack is a perfect choice for anyone looking to maintain a balanced and nutritious diet. On top of everything, with its low-calorie count, it’s a guilt-free way to indulge in a little bit of sweetness any time of day.

Lunch: Chicken Salad With Arugula and Avocado (556.26kcal)

Keto chicken salad with arugula and avocado.

This delicious and refreshing chicken salad with arugula and avocado is perfect for your midday meal.

The juicy chicken breast, creamy avocado, and crisp arugula are combined with a tangy vinaigrette to create a satisfying and flavorful dish. Enjoy this tasty and nutritious lunch option without worrying about breaking your daily calorie limit.

Dinner: Smoked Salmon Salad With Walnuts (425.97kcal)

Smoked salmon salad with walnuts.

Indulge in a delightful dinner with this smoked salmon salad topped with crunchy walnuts. This dish is packed with flavor and nutrients, making it a perfect choice for a healthy dinner.

The combination of protein and healthy fats in smoked salmon and walnuts make it an ideal addition to your keto meal plan.

Totals for the day:

Carbs Protein Fat Calories
41.17g 71.74g 139.86g 1,507kcal


Breakfast: Almond Milk and Blueberry Smoothie (345.13kcal)

Almond milk and blueberry smoothie.

Start your Friday with a burst of flavor and nutrients with this delicious almond milk and blueberry smoothie recipe.

Made with fresh blueberries and almond milk, this smoothie is the perfect keto drink to kickstart your morning and stay on track with your healthy eating goals.

Morning Snack: Sunflower Seeds (98kcal)

  • 2 tbsp sunflower seeds, unsalted

Whether in a rush or at home, munching on a handful of sunflower seeds can keep your hunger pangs at bay until it’s time for lunch.

Lunch: Vegetable Salad With Shrimp (488.54kcal)

Vegetable salad with shrimp.

Looking for a light and refreshing midday meal while trying to lose weight? Try a vegetable salad with shrimp. Packed with colorful veggies and succulent shrimp, this dish is delicious but also healthy and satisfying. Drizzled with a zesty lemon dressing, it’s the perfect low-calorie option for a midday boost.

Evening Snack: Celery Sticks With Peanut Butter (199.95kcal)

  • 2 stalks of celery, medium
  • 2 tbsp peanut butter

Dinner: Grilled Pork With Vegetable Salad (370.82kcal)

Keto grilled pork with vegetable salad.

Enjoy a delicious and healthy dinner with our grilled pork with vegetable salad. The juicy and flavorful pork is grilled to perfection and served with a fresh and colorful vegetable salad packed with nutrients and fiber.

This dish is an excellent option for a low-carb and high-protein meal, perfect for those following a healthy lifestyle. You can also substitute the pork with beef or mutton to switch things up.

Totals for the day:

Carbs Protein Fat Calories
48.5g 73.6g 128.57g 1,502kcal


Breakfast: Cherry Tomato Omelet With Arugula Salad (475.89kcal)

Cherry tomato omelet with arugula salad.

Saturday breakfast is the perfect time to indulge in a delicious and healthy meal. And this cherry tomato omelet with arugula salad hits the spot.

The juicy cherry tomatoes add flavor to the fluffy omelet, while the peppery arugula salad provides a fresh and crunchy contrast. Start your weekend off right with this satisfying and nutritious breakfast.

Lunch: Chicken Salad With Walnut Dressing (518.39kcal)

Chicken Salad With Walnut dressing.

For lunch, try a chicken salad with a delicious walnut dressing. The combination of crispy greens, tender chicken, and crunchy walnuts will leave you feeling satisfied and energized for the rest of the day. It’s a perfect choice for a healthy, low-carb meal packed with protein and healthy fats.

Evening Snack: Raspberries and Pumpkin Seeds (169.5kcal)

  • ⅓ cup raspberries
  • 2½ tbsp pumpkin seeds

Dinner: Shrimp Skewers (413.52kcal)

Shrimp skewers.

Saturday night is the perfect time to fire up the grill and make some delicious shrimp skewers. Season your shrimp with your favorite spices and herbs and grill them until they’re perfectly cooked. Serve them up with a side of grilled veggies or a light salad for a well-rounded and satisfying meal.

Totals for the day:

Carbs Protein Fat Calories
42.74g 90.73g 140.87g 1,577kcal


Breakfast: Pancakes With Peanut Butter and Raspberries (494.84kcal)

Keto Pancakes With Peanut Butter and Raspberries.

Start your Sunday morning off right with a delicious and satisfying breakfast of fluffy pancakes topped with creamy peanut butter and sweet raspberries.

This combination of protein-packed peanut butter and antioxidant-rich raspberries is not only tasty but also provides you with energy. So why not treat yourself to this indulgent yet healthy breakfast and kick off your Sunday on a high note?

Lunch: Grilled Chicken Breast Salad (481.04kcal)

Grilled chicken breast salad.

This light and refreshing salad is perfect for a lazy Sunday afternoon. Grilled chicken breast is sliced and served on a bed of mixed greens with sliced cherry tomatoes, cucumber, and red onion.

This delectable blend of tastes and mouthfeel will please your palate while helping you adhere to your nutritious eating objectives.

Evening Snack: Blueberry and Cream (161.92kcal)

  • ½ tbsp vanilla protein powder
  • 4 tbsp heavy cream, 36% fat
  • 1½ tbsp blueberries
  • 2 drops of stevia liquid

Blueberry and cream is a delicious low-carb dessert that satisfies your sweet cravings while keeping you on track.

Dinner: Fried Eggs With Cherry Tomatoes (459.49kcal)

Fried eggs with cherry tomatoes.

We’re keeping Sunday dinner simple and delicious with fried eggs and cherry tomatoes. This meal is perfect for those nights when you want something quick and easy.

The eggs are cooked to perfection and paired with juicy cherry tomatoes. It’s a light and healthy meal that won’t leave you feeling weighed down.

Totals for the day:

Carbs Protein Fat Calories
47.54g 70.01g 128.59g 1,597kcal


The keto diet is a great way to kickstart a healthy lifestyle and lose weight. In this brief guide, we’ve discussed everything you need to know about the 1,500-calorie keto meal plan.

So why wait? You can start enjoying the benefits of a keto lifestyle today. And let us help you make it delicious and easy.

The Keto Cycle app helps you track your progress, receive daily weight loss tips, and get expert support from a nutritionist and a community of 60k members. With over 10,000 recipes and personalized ideas, you’ll never run out of meal inspiration.

keto quiz



Category: Meal Plans