Weekly menu 1500 kcal

Dmytro   2015-04-18

Here you will find weekly menu created using the EasyMenu application. It also contains a summary of calorie intake and nutritional content of each meal as well as a shopping list.

It is hard to cook every day for a family, especially if one wants balanced, tasty and not overly expensive meals. One has to think of what to cook, then remember to buy all required ingredients, at the same time making sure that the food does not end up unused and thrown out. To achieve all these points planning is of immeasurable help. In our family we use EasyMenu application to plan our meals and help with the shopping for food. Creating a menu for a week and using a shopping list markedly saves effort, time and money.

Below you will find weekly menu created following these principles:

  • Breakfast is the lightest meal and it is fast to cook.
  • Lunch contains the most calories.
  • Dinner contains the lower-calorie meal.
  • There is a vegetable meal at least once a day.
  • At least one day all meals are vegetable.
  • There is a meal based on fish or meat at least once a day.
  • The menu is balanced in a way that each day there are meals containing proteins, vegetables and carbohydrates.
  • The average calorie count and nutritional content of each meal should follow the requirements (see below).
  • The average daily calorie intake for an adult aims to be 1500 calories.
  • In order to make the meals more varied, the main ingredients do not repeat during the day. We also strive to vary to colors and textures to make the meals more interesting and enjoyable.

The average calorie intake and nutritional content, recommended for an adult for daily consumption for 1500 calories diet should be:

  • proteins - 47 - 94 g daily
  • fats (total) - less than 52 g daily
  • of those, saturated fats - less than 16 g daily
  • carbohydrates - 206 - 469 g daily
  • cholesterol - less than 300 mg daily
  • dietary fiber - at least 20 g daily

Note The amounts also depend on the age and how active one is, and should therefore be taken into account as guidelines only!

Below is the menu which has been created using the principles above using the EasyMenu application.


This menu can be opened directly here.

Note The amounts are calculated from the assumption that 1 person eats 2 servings of a meal and average serving size calculated from the all recipes from this menu is 241 g.

The portion size varies depending on the amount of liquids, proteins, carbohydrates and other ingredients. When using the EasyMenu application one can manually set the portion size for each recipe. Below are the portion sizes for each recipe in the menu, calorie count per 100 g and serving.

RecipeServing SizeCalories per 100gCalories per serving
Baked Eggs with Beans209 g114 kcal239 kcal
Berry smoothie130 g58 kcal75 kcal
Cauliflower and Radishes Salad143 g50 kcal71 kcal
Colourful herring soup289 g86 kcal248 kcal
Creamy rice with oranges218 g108 kcal236 kcal
Fluffy French Toast191 g219 kcal419 kcal
Hungarian vegetable stew402 g56 kcal227 kcal
Irish lamb stew285 g57 kcal162 kcal
Leeks and potato cream soup284 g58 kcal166 kcal
Minestrone277 g74 kcal206 kcal
Mushroomy spaghetti240 g196 kcal469 kcal
Perfect porridge259 g88 kcal228 kcal
Potatoes with spring greens214 g58 kcal125 kcal
Quinoa with roasted vegetables170 g115 kcal196 kcal
Ratatouille520 g32 kcal167 kcal
Rice with wok230 g149 kcal342 kcal
Spaghetti marinara231 g188 kcal435 kcal
Spaghetti with shrimps and asparagus235 g199 kcal469 kcal
Stewed chicken with prunes175 g161 kcal282 kcal
Whipped fruity porridge194 g50 kcal97 kcal
White bean salad165 g300 kcal494 kcal

Another useful feature of EasyMenu application is the shopping list. The application creates a shopping list automatically. One can edit it if needed, then open it in a smartphone using MenuViewer mobile application and use it during shopping, marking the ingredients one has already bought.

Below the shopping list for the menu above. The amount of food has been calculated for a family of 2 (4 servings per every meal). If you change the number of portions, the application automatically recalculates the required amounts.

This shopping list can be opened here:

Shopping list

The graph below shows the average calorie intake for breakfast, lunch and dinner for each day of the week.

Note Such graph is available only for the registered EasyMenu users.


The nutrition information for this menu is presented below. It shows average nutritions consumptions for 1 person (2 servings) per day.

Serves: 2

Energy1529 kcal
Energy6398 kJ
Protein70 g
Total lipid (fat)42 g
Carbohydrate, by difference227 g
Ash22 g
Fiber, total dietary31 g
Sugars, total46 g
Water1085 g

Calcium, Ca675 mg
Copper, Cu2.4 mg
Fluoride, F120 μg
Iron, Fe19 mg
Magnesium, Mg398 mg
Manganese, Mn6.2 mg
Phosphorus, P1141 mg
Potassium, K3796 mg
Selenium, Se128 μg
Sodium, Na3693 mg
Zinc, Zn9 mg

Amino Acids
Alanine2.7 g
Arginine3.3 g
Aspartic acid5.6 g
Cystine0.83 g
Glutamic acid13 g
Glycine2.4 g
Histidine1.6 g
Hydroxyproline0 g
Isoleucine2.6 g
Leucine4.6 g
Lysine3.7 g
Methionine1.1 g
Phenylalanine2.8 g
Proline3.8 g
Serine2.8 g
Threonine2.3 g
Tryptophan0.72 g
Tyrosine1.8 g
Valine3.1 g

Fructose10 g
Galactose0.2 g
Glucose (dextrose)12 g
Lactose0.22 g
Maltose1.7 g
Starch43 g
Sucrose6.9 g

Betaine18 mg
Carotene, alpha778 μg
Carotene, beta3813 μg
Choline, total241 mg
Cryptoxanthin, beta451 μg
Dihydrophylloquinone0 μg
Folate, DFE536 μ_DFE
Folate, food430 μg
Folate, total494 μg
Folic acid64 μg
Lutein + zeaxanthin2805 μg
Lycopene9114 μg
Menaquinone-40.04 μg
Niacin19 mg
Pantothenic acid5.8 mg
Retinol109 μg
Riboflavin1.3 mg
Thiamin1.2 mg
Tocopherol, beta0.11 mg
Tocopherol, delta0.23 mg
Tocopherol, gamma2.8 mg
Vitamin A, IU9444 UI
Vitamin A, RAE563 μg_RAE
Vitamin B-124.9 μg
Vitamin B-12, added0 μg
Vitamin B-62.1 mg
Vitamin C, total ascorbic acid180 mg
Vitamin D99 UI
Vitamin D (D2 + D3)2.5 μg
Vitamin D2 (ergocalciferol)0.25 μg
Vitamin D3 (cholecalciferol)1.6 μg
Vitamin E (alpha-tocopherol)8.6 mg
Vitamin E, added0 mg
Vitamin K (phylloquinone)174 μg
Beta-sitosterol13 mg
Campesterol7.5 mg
Cholesterol148 mg
Fatty acids, total monounsaturated21 g
Fatty acids, total polyunsaturated6.8 g
Fatty acids, total saturated10 g
Fatty acids, total trans0.03 g
Fatty acids, total trans-monoenoic0.01 g
Fatty acids, total trans-polyenoic0.02 g
Phytosterols72 mg
Stigmasterol0 mg

Saturated Fats
10:0 Capric acid0.28 g
12:0 Lauric acid0.7 g
13:0 Tridecanoic acid0 g
14:0 Myristic acid0.98 g
15:0 Pentadecanoic acid0.01 g
16:0 Palmitic acid5.6 g
17:0 Margaric acid0.01 g
18:0 Stearic acid1.7 g
20:0 Arachidic acid0.1 g
22:0 Behenic acid0.05 g
24:0 Lignoceric acid0.01 g
4:0 Butyric acid0.19 g
6:0 Caproic acid0.12 g
8:0 Caprylic acid0.16 g

Monounsaturated Fats
14:1 Myristoleic acid0.01 g
15:1 Pentadecenoic acid0 g
16:1 Palmitoleic acid0.67 g
16:1 c0.05 g
16:1 t0 g
17:1 Heptadecenoic acid0.03 g
18:1 Oleic acid19 g
18:1 c2.6 g
18:1 t0.01 g
20:1 Gadoleic acid0.31 g
22:1 Erucic acid0.24 g
22:1 c0.01 g
22:1 t0 g
24:1 c Nervonic acid0.01 g

Polyunsaturated Fats
18:1-11t Vaccenic acid-
18:2 CLAs0 g
18:2 Linoleic acid5.4 g
18:2 Omega-6 c,c0.67 g
18:2 i-
18:2 t not further defined0.01 g
18:2 t,t-
18:3 Linolenic acid0.79 g
18:3 Omega-3 c,c,c Gamma-linolenic acid0.18 g
18:3 Omega-6 c,c,c Alpha-linolenic acid0 g
18:3i0.02 g
18:4 Stearidonic acid0.06 g
20:2 Omega-6 c,c Eicosadienoic acid0 g
20:3 Eicosatrienoic acid0.01 g
20:3 Omega-30 g
20:3 Omega-60 g
20:4 Arachidonic acid0.04 g
20:4 Omega-6-
20:5 Omega-3 Eicosapentaenoic acid (EPA)0.19 g
21:50 g
22:4 Adrenic acid0 g
22:5 Omega-3 Docosapentaenoic acid (DPA)0.02 g
22:6 Omega-3 Docosahexaenoic acid (DHA)0.23 g

Adjusted Protein-
Alcohol, ethyl1.4 g
Caffeine0 mg
Theobromine0 mg

The ready menu can be downloaded as a file (566 KB) and opened in the EasyMenu application (select "File" - "Open" - "Open menu"). After you have opened a menu, you can save all recipes it contains (in the "cookbook" tab select "menu" tab, which shows all recipes in the menu).