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1,500 calories a day meal plan for men and women

Before starting any weight-loss programme, please readHow to choose your meal plan so that you make sure you follow the plan that's right for you. 

This nutritionally balanced meal plan is suitable for men and women and contains 1,500 calories a day, at least five portions of fruit and veg and is carb-counted for you.

Download the1,500 calories a day meal plan  (PDF, 946KB)

Monday's meal plan 

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Begin your week with a bowl ofApricot porridge with toasted seeds, have aChickpea and tuna salad for lunch and this Mixed vegetable and bean curryfor dinner. 

Tuesday's meal plan

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Kick off your day withAlmond, apricot and pumpkin seed granola, have a chicken sandwich for lunch, followed by aCrisp salmon saladand thisBlackberry upside down pudding for tea. Plus someSpicy roasted chickpeasas a snack when you fancy. 

Wednesday's meal plan

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Enjoy this quickMicrowave mug full of apple and cinnamon fruity porridgefor breakfast, a jacket potato with tuna mayo for lunch, aWholemeal fruit baras a snack and aChicken and lentil curryfor tea. If you fancy a snack, try a slice of thisBanana bread, too. 

Thursday's meal plan

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Breakfast is anApple and muesli smoothie, followed by a lunch ofTandoori chicken chapatti, a snack of aWholemeal fruit barand this Lamb taginefor dinner. 

Friday's meal plan 

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Start the day with bran flakes, followed by thisMediterranean pasta saladfor lunch andCod with tomato saucefor dinner. 

Saturday's meal plan 

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Try a bowl ofAlmond, apricot and pumpkin seed granola for your breakfast. Have a slice ofBanana bread as a mid-morning snack and a lunch consisting of thisMackeral salsa wrapand, instead of visiting the takeaway, make this easy Chicken chow mein

Sunday's meal plan

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HaveAvocado, banana and cashew toastfor breakfast, followed by thisSpicy butternut squash soupfor lunch andTortillas stuffed with chicken saladfor dinner. 

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