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Advice for people with diabetes and their families

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

If you want to lose weight, a meal plan can be a useful way to do so. 

Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But it’s important to make sure it’s the right option for you first. 

If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. So think about how the meal plan would fit in with your daily life and diabetes management. 

Please read our guide on how to choose your meal plan to make sure you follow the plan that’s right for you. 

Your 1,500-calorie meal plan

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

All our meal plans are clinically approved, nutritionally balanced, calorie and carb counted, and can help if you want to lose weight. But as we said earlier, you should also talk it through with your diabetes team. 

You can also download our meal plan as a PDF (946KB).

Monday's meal plan 

Mixed vegetable and bean curry

Breakfast: Begin your week with a bowl of Apricot porridge with toasted seeds. 

Lunch: Chickpea and tuna salad

Dinner: Mixed vegetable and bean curry 

Tuesday's meal plan

Breakfast: Kick off your day with Almond, apricot and pumpkin seed granola

Lunch: Chicken sandwich for lunch

Dinner: Crisp salmon salad

Pudding: Blackberry upside down pudding

You could also have some Spicy roasted chickpeas as a snack when you fancy.

Wednesday's meal plan 

Microwave mug: Apple and cinnamon fruity porridge

Breakfast: Enjoy this quick Microwave mug full of apple and cinnamon fruity porridge for breakfast

Lunch: Jacket potato with tuna mayo for lunch

Dinner: Chicken and lentil curry

Snacks: You could have a Wholemeal fruit bar and a slice of Banana bread.

Thursday's meal plan

Breakfast: Apple and muesli smoothie
Lunch: Tandoori chicken chapatti
Dinner: Lamb tagine 
Snack: Wholemeal fruit bar

Friday's meal plan 

Mediterranean pasta salad

Breakfast: Bran flakes
Lunch: Mediterranean pasta salad
Dinner: Cod with tomato sauce

Saturday's meal plan

Breakfast: Almond, apricot and pumpkin seed granola
Lunch: Mackerel salsa wrap
Dinner: Chicken chow mein
Snack: Slice of Banana bread

Sunday's meal plan 

Breakfast: Avocado, banana and cashew toast 

Spicy butternut squash soup

Lunch: Spicy butternut squash soup
Dinner: Tortillas stuffed with chicken salad

How much weight will I lose on a 1,500-calorie meal plan?

How much you lose from following this meal plan will vary depending on your age, weight, body composition, how active you are and more. Losing one to two pounds a week is a safe and realistic target for most people. 

The NHS BMI calculator is a useful tool that you can tell you how much weight you need to lose to achieve a healthy weight. 

It’s also important to combine a healthy diet with physical activity. This can increase the amount of calories you burn each day, as well as having many other benefits to your physical and mental health. 

Read more about exercise and diabetes

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