Lose 2KG A Week With A 5-Day Diet Menu

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This method provides enough calories for you to work all day but still has an effective weight loss effect.

“5 Day 1500 Calorie Diet Meal Plan” is a 5-day diet method with a daily calorie intake of 1,500 calories. Normally, an adult needs to consume an average of 2,000 – 2,200 calories per day, so this menu is completely easy to follow for everyone because there is no need for a strict diet.

The 5-day weight loss diet given by the nutrition experts on the Eating Well page aims to help you lose weight in a healthy way, although not fast fat loss (only down to about 1-2 kg/week) scientifically guaranteed, safe and you can operate and work normally when applicable. Here is a detailed meal plan for 5 days:

Day 1:

Breakfast: 1 cup banana smoothie (283 calories).
Snack: 1 slice of bread with 2 tablespoons ricotta cheese, 1 dried fig, 1 tablespoon honey (154 calories).
Lunch: Salad of lettuce, 1 hard-boiled egg, 2 tablespoons almond oil, and 2 tablespoons raisins (402 calories).
Snack: 1 small apple and 22 pistachios (150 calories).
Dinner: 1/2 cup cooked quinoa porridge (you can add sesame oil and peanuts), 1 stick of tofu, 1 cup boiled broccoli, half a boiled carrot.

Day 2:

Breakfast: Sandwich with eggs, 1 tablespoon butter, 2 slices of toast, sliced tomatoes, lettuce (319 calories).
Snack: 1 small cup of black coffee, 1 small orange (135 calories).
Lunch: 10 cherry tomatoes, 1/4 cup porridge oats, 1 cup spinach mixed with olive oil, and lemon juice (396 calories).
Lunch: Tortilla chips (can be replaced with bread), 1/4 cup guacamole (can be replaced with avocado smoothie) (198 calories).
Dinner: 1 Taco sandwich, 2 cups mixed lettuce, 2 tablespoons vinegar (484 calories).

Day 3:

Breakfast: 1 cup of unsweetened fruit yogurt, 1 cup of porridge oats (310 calories).
Snack: Low-sugar fruit, a few almonds (<200 calories).
Lunch: 1/2 cup tuna, 1 portion of pita noodles (can be replaced with bread), 1 bar of tofu, 2 lettuce leaves mixed with olive oil, a few grapes (371 calories).
Snack: 1 cup boiled peas, 1/4 cup cooked oats or soup (130 calories).
Dinner: 1 chicken breast, 2 lettuce leaves mixed with onion and vinegar (497 calories).

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Day 4:

Breakfast: 1 piece of smoked salmon, 2 slices of toast, a tablespoon of cheese, tomato, sliced cucumber (303 calories).
Snack: 1 small banana with 1 tablespoon peanut butter (190 calories).
Lunch: Lentil soup with 1 slice of toast, 1 avocado smoothie, 2 tomatoes, 1 kiwi (405 calories).
Snack: 2 slices of bread, 1-2 tablespoons of low-fat cheese (97 calories).
Dinner: 1 chicken breast, 2 cups sauteed bok choy with olive oil and garlic, 1/2 cup brown rice (455 calories).

Day 5:

Breakfast: 1/3 cup porridge or soup with 2/3 cup skim milk (skimmed milk), 1/2 apple, 1/2 cup walnuts (311 calories).
Snack: 1 cup of unsweetened strawberry yogurt (160 calories).
Lunch: 2 slices of bread, 1/3 cup Cheddar cheese, 1/4 cup steamed or boiled black beans, 1/4 cup sauteed mushrooms with olive oil, and 1/4 avocado (402 calories).
Dinner: 1/2 carrot with 3 tablespoons of porridge oats (140 calories).
Dinner: 1 cup steamed peas, 2 slices of bread, 2 lettuce leaves mixed with olive oil and lemon juice, a few almonds (480 calories).