The 7-Day "No-Hunger" Reset: A Full 1500-Calorie Meal Plan (Recipes & Prep Included)

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Stop counting seconds until your next meal – we’re about to fix your relationship with food, flavor, and fullness right now.

Hey there! I’m Mollie, a food enthusiast who absolutely “gets” the struggle of feeling restricted. I’ve designed this specific plan to banish that “starving” feeling using the magic of Volume Eating, so you can hit your goals while actually enjoying gooey, crispy, satisfying food that fuels your busy life.

Why You’ll Actually Stick to This Plan 💖

Let’s be real: most 1500-calorie plans look like a sad plate of lettuce and despair. Not this one. Here is why this reset is different:

The Magic 40/30/30 Split: This plan is calibrated to 40% Carbohydrates, 30% Protein, and 30% Fats.¹ This specific ratio is the “Goldilocks” zone for energy: enough carbs to fuel your brain, enough protein to protect your muscles, and enough healthy fats to keep your hormones happy and your stomach full.
The “Volume Eating” Secret: We use high-fiber, water-rich foods (like zucchini, berries, and huge salads) to physically stretch your stomach. You get to eat more food for the same amount of calories.²
Cook Once, Eat Twice: I know you’re busy. This plan strategically uses dinner leftovers for the next day’s lunch, cutting your kitchen time in half.
Zero Deprivation: We are keeping the chocolate, the pasta, and the cheese. By balancing them with protein and fiber, we stop the blood sugar crashes that lead to binging.³

✨ Note: Calorie counts listed are estimates based on standard ingredients. Brands and portion sizes can vary, so use these numbers as a helpful guide rather than a strict rule.

Day 1: The Fresh Start ✨

Focus: High protein and colorful veggies to kick bloat and reset your palate.
💧 Daily Hydration Goal: Start your morning with 16oz of room-temperature water with a squeeze of lemon to wake up your digestion.

Breakfast: Easy Creamy Overnight Oats. Top with exactly 1 tsp of almond butter for staying power. (320 kcal | 15g Protein | 11g Fat | 42g Carbs)
Lunch: Zesty Turkey & Hummus Plate. How to make: Roll 5 oz (approx. 6-8 slices) of low-sodium deli turkey. Serve with 1 cup crisp cucumber slices, 10 baby carrots, 2 tbsp creamy hummus, and 1 whole-wheat pita. (385 kcal | 34g Protein | 10g Fat | 48g Carbs)
Snack 1: Crispy Apple Walnut Bites. How to make: 1 large sliced apple dusted with cinnamon paired with 10 raw walnut halves. (185 kcal | 4g Protein | 13g Fat | 22g Carbs)
Dinner: Ultimate Lemon-Garlic Buttermilk Chicken Sheet Pan. Enjoy 1 chicken thigh + 1.5 cups roasted veggies. (445 kcal | 31g Protein | 25g Fat | 25g Carbs)
Snack 2: Sweet & Salty Popcorn. How to make: 3 cups air-popped popcorn misted with olive oil spray and sprinkled with sea salt. (110 kcal | 3g Protein | 2g Fat | 18g Carbs)

👩‍🍳 Prep Like a Pro: Roast an extra chicken thigh tonight-it transforms into a gourmet lunch for Day 2 with zero effort!

Day 1 Totals: Cal: ~1445 | Pro: 87g | Carbs: 155g | Fat: 61g

Day 2: Leftover Luxury 💅

Focus: Working smarter, not harder. Repurpose yesterday’s dinner for a lunch that tastes like a bistro special.
💧 Daily Hydration Goal: Sip on green tea in the afternoon instead of a second coffee to boost antioxidants and reduce jitters.

Breakfast: Sunny Avocado Toast Duo. How to make: Toast 2 slices sprouted grain bread; top each with 1 tbsp smashed avocado and red pepper flakes. Serve with 1 hard-boiled egg on the side. (340 kcal | 13g Protein | 14g Fat | 38g Carbs)
Lunch: Lemon Garlic Chicken Bistro Salad. How to make: Slice yesterday’s Leftover Lemon Garlic Chicken; toss with 3 cups mixed greens, 1/2 cup cherry tomatoes, 1 tbsp crumbled feta, and 1 tbsp balsamic glaze. (420 kcal | 34g Protein | 18g Fat | 18g Carbs)
Snack 1: Protein Berry Bowl. How to make: 1 cup non-fat Greek yogurt topped with 1/2 cup fresh raspberries and 1 tsp honey. (170 kcal | 20g Protein | 0g Fat | 22g Carbs)
Dinner: Easy One-Pot Turkey Meatball Spaghetti (Instant Pot). Important: Save a generous portion (approx 1.5 cups) for tomorrow. (505 kcal | 38g Protein | 16g Fat | 59g Carbs)
Snack 2: Dark Chocolate Reset. How to make: 1 square (approx. 10g) of 70% dark chocolate to satisfy that sweet tooth naturally. (60 kcal | 1g Protein | 4g Fat | 5g Carbs)

👩‍🍳 Prep Like a Pro: While the pasta cooks, chop your bell peppers and onions for Day 3’s dinner. Future You will thank you!

Day 2 Totals: Cal: ~1495 | Pro: 106g | Carbs: 142g | Fat: 52g

Day 3: The Mid-Week Power Up 🔋

Focus: Higher calories and complex carbs today to keep your energy surging over the mid-week hump.
💧 Daily Hydration Goal: Infuse your water bottle with sliced cucumber and mint for a spa-day vibe.

Breakfast: Superfood Berry Almond Smoothie. How to make: Blend 1 cup unsweetened almond milk, 1 scoop vanilla protein powder, 1/2 banana, 1 cup frozen spinach, and 1 tbsp almond butter. (340 kcal | 28g Protein | 12g Fat | 35g Carbs)
Lunch: Leftover Turkey Meatball Pasta. How to make: Reheat 1 cup of last night’s spaghetti (slightly smaller portion than dinner); serve with a side of 1 cup steamed green beans with lemon juice. (450 kcal | 32g Protein | 12g Fat | 50g Carbs)
Snack 1: Crunchy Veggie Dippers. How to make: 1 sliced red bell pepper served with 3 tbsp guacamole. (130 kcal | 2g Protein | 10g Fat | 12g Carbs)
Dinner: Hearty Weeknight Turkey Chili. Top with 1/4 sliced avocado AND 1 tbsp shredded cheddar. (430 kcal | 33g Protein | 14g Fat | 42g Carbs)
Snack 2: Peanut Butter Pear. How to make: 1 sliced pear served with 2 tsp peanut butter. (160 kcal | 3g Protein | 6g Fat | 28g Carbs)

👩‍🍳 Prep Like a Pro: Make a double batch of the chili if you can-it freezes beautifully for “emergency” healthy dinners!

Day 3 Totals: Cal: ~1510 | Pro: 98g | Carbs: 167g | Fat: 54g

Day 4: Volume & Crunch 🥗

Focus: Filling your stomach with high-fiber foods so you feel stuffed (in a good way).
💧 Daily Hydration Goal: Drink a large glass of water 20 minutes before dinner to aid satiety and digestion.

Breakfast: Farmer’s Market Veggie Omelet. Serve with 1 slice of dry whole wheat toast to keep you full longer. (310 kcal | 16g Protein | 20g Fat | 18g Carbs)
Lunch: Loaded Chili Stuffed Potato. How to make: Bake 1 medium sweet potato and top with 1 cup of yesterday’s Leftover Turkey Chili, plus 2 tbsp shredded cheddar cheese. (520 kcal | 36g Protein | 12g Fat | 65g Carbs)
Snack 1: Cheese & Grape Duo. How to make: 1 mozzarella string cheese stick paired with 1 cup red grapes. (160 kcal | 8g Protein | 6g Fat | 22g Carbs)
Dinner: Easy Sheet Pan Shrimp Fajitas. Serve this filling over 2 warm corn tortillas with 1/4 sliced avocado. (460 kcal | 39g Protein | 14g Fat | 40g Carbs)
Snack 2: Savory Cucumber Boats. How to make: 1 cup cucumber slices topped with 2 tbsp hummus. (70 kcal | 2g Protein | 3g Fat | 8g Carbs)

👩‍🍳 Prep Like a Pro: Move your salmon fillets from the freezer to the fridge tonight so they are perfectly thawed for Day 5.

Day 4 Totals: Cal: ~1520 | Pro: 101g | Carbs: 153g | Fat: 55g

📌 Save This for Later!

Loving these volume hacks? Pin this guide to your Healthy Recipes board so you never run out of ideas when the hunger hits!

Day 5: The Glow Getter ✨

Focus: Omega-3 fatty acids to get that “weekend glow” skin⁴ and boost brain power.⁵
💧 Daily Hydration Goal: Carry a water bottle with you during errands today-don’t let the weekend busy-ness dehydrate you!

Breakfast: Peanut Butter Banana Toast. How to make: 1 thick slice whole grain bread topped with 1 tbsp natural peanut butter and 1 whole sliced banana. (300 kcal | 9g Protein | 10g Fat | 45g Carbs)
Lunch: Quick California Turkey & Bacon Wrap. Enjoy the full wrap as written (it’s filling enough without a side!). (485 kcal | 24g Protein | 27.5g Fat | 34g Carbs)
Snack 1: Edamame Pods. How to make: 1.5 cups steamed edamame in pods with sea salt. (150 kcal | 14g Protein | 6g Fat | 12g Carbs)
Dinner: Easy Foil-Baked Lemon Garlic Salmon. Serve with 1/2 cup cooked quinoa and steamed asparagus. (510 kcal | 36g Protein | 29g Fat | 20g Carbs)
Snack 2: Herbal Tea Ritual. How to make: A cup of calming chamomile tea to signal your body it’s time to rest. (0 kcal)

👩‍🍳 Prep Like a Pro: Cook extra quinoa tonight! You can throw it into tomorrow’s salad for an instant lunch.

Day 5 Totals: Cal: ~1445 | Pro: 83g | Carbs: 111g | Fat: 72.5g

Day 6: Plant-Powered Detox 🌱

Focus: Giving digestion a rest with lighter, nutrient-dense plant meals to feel light on your feet.⁶
💧 Daily Hydration Goal: Try sparkling water with a splash of lime at dinner for a fun “mocktail” vibe.

Breakfast: Greek Yogurt Parfait. How to make: 1 cup non-fat Greek yogurt layered with 2 tbsp granola, 1 tsp honey, and 1/2 cup berries. (230 kcal | 22g Protein | 4g Fat | 28g Carbs)
Lunch: The Ultimate Fresh Quinoa Salad. Use leftover quinoa from dinner. Boost protein by adding 3 oz cooked chicken breast (or chickpeas). (550 kcal | 30g Protein | 20g Fat | 56g Carbs)
Snack 1: Simple Hard-Boiled Egg Duo. How to make: 2 large eggs with a sprinkle of everything bagel seasoning. (140 kcal | 12g Protein | 10g Fat | 1g Carbs)
Dinner: Easy 30-Minute Chicken and Broccoli Stir Fry. Serve over 3/4 cup brown rice for extra fiber. (460 kcal | 34g Protein | 14g Fat | 52g Carbs)
Snack 2: Frozen Grape Sorbet Bowl. How to make: 1.5 cups frozen green grapes topped with 2 tbsp yogurt. (100 kcal | 2g Protein | 0g Fat | 24g Carbs)

👩‍🍳 Prep Like a Pro: Rinse and drain the beans for tomorrow’s soup tonight. It saves 5 minutes of mess tomorrow!

Day 6 Totals: Cal: ~1480 | Pro: 100g | Carbs: 161g | Fat: 48g

Day 7: Sunday Soul Food 🥣

Focus: Warm, comforting flavors to reset your mind and body for the week ahead.
💧 Daily Hydration Goal: Finish the week strong-aim for 8 full glasses today to flush out the week.

Breakfast: Classic Scramble Plate. How to make: 2 eggs scrambled soft with spinach, served with 1 slice buttered whole wheat toast and 1 cup strawberries. (340 kcal | 16g Protein | 16g Fat | 32g Carbs)
Lunch: Stir-Fry Remix. How to make: Reheat Leftover Chicken & Broccoli Stir Fry; add 1 tbsp cashews for crunch and sriracha for a kick. (360 kcal | 30g Protein | 18g Fat | 23g Carbs)
Snack 1: Rice Cake Peanut Butter Crunch. How to make: 2 plain rice cakes topped with 1.5 tbsp peanut butter. (220 kcal | 6g Protein | 12g Fat | 20g Carbs)
Dinner: Easy Homemade Minestrone Soup. Pair this soup with a substantial grilled cheese (2 slices whole grain bread, 1.5 oz provolone). (550 kcal | 22g Protein | 20g Fat | 65g Carbs)
Snack 2: Calming Golden Milk. How to make: 1 cup warm unsweetened almond milk with a dash of turmeric and cinnamon. (40 kcal | 1g Protein | 3g Fat | 1g Carbs)

👩‍🍳 Prep Like a Pro: While the soup simmers, chop some veggies for next week’s snacks. You’re unstoppable!

Day 7 Totals: Cal: ~1510 | Pro: 75g | Carbs: 141g | Fat: 69g

The Master Shopping List 🛒

Save time in the aisles! Here is everything you need to crush this week. Check your pantry first-you might already have the oils and spices!

Produce (Fresh & Frozen)

Fruit: Apples (2), Bananas (1 bunch), Raspberries (1 pint), Strawberries (1 pint), Pears (2), Grapes (red and green), Lemons (5), Limes (2).
Veggies: Baby carrots, Cucumber (English), Mixed greens (large tub), Cherry tomatoes, Bell peppers (Red, Yellow, Orange), Onion (Red and Yellow), Garlic (2 heads), Celery, Green beans, Zucchini, Sweet Potato (medium), Broccoli (2 heads), Asparagus, Summer squash.
Herbs & Extras: Fresh Spinach, Cilantro, Parsley, Basil, Ginger root, Avocado (4).
Frozen: Frozen spinach, Frozen corn, Edamame pods.

Protein

Meat/Seafood: Chicken thighs (boneless skinless, ~1.5 lbs), Chicken breast (~1 lb), Ground turkey (lean, ~2.5 lbs), Deli turkey (low sodium, ~1 lb), Bacon (1 pack), Shrimp (large, 1.5 lbs), Salmon fillet (~2 lbs).
Dairy/Fridge: Eggs (1 dozen), Greek Yogurt (plain, non-fat), Almond milk (unsweetened), Cheddar cheese (shredded), Feta cheese, Provolone slices, String cheese (mozzarella), Butter, Hummus.

Pantry & Grains

Grains: Rolled oats, Whole wheat bread (or sprouted grain), Whole wheat pita, Rice cakes, Quinoa, Brown rice, Small pasta (shells/elbows), Whole wheat spaghetti, Tortillas (Corn & Spinach).
Canned Goods: Diced tomatoes (28oz), Crushed tomatoes (28oz), Kidney beans, Cannellini beans, Chickpeas, Vegetable broth, Chicken broth (low sodium), Tomato paste.
Nuts/Seeds/Butters: Almond butter, Peanut butter, Walnuts, Cashews, Chia seeds, Popcorn kernels.

Oils & Condiments

Olive oil (Extra virgin), Avocado oil, Sesame oil, Balsamic glaze, Soy sauce (low sodium), Rice vinegar, Dijon mustard, Mayonnaise, Honey, Maple syrup, Vanilla extract, Protein powder (Vanilla).
Spices: Salt, Pepper, Cinnamon, Red pepper flakes, Italian seasoning, Chili powder, Cumin, Smoked paprika, Garlic powder, Turmeric, Everything Bagel Seasoning.

Common Questions (FAQ)

Can I swap the days around? Absolutely! The days are designed to use leftovers (like Day 1 chicken for Day 2 lunch), so if you swap days, just make sure you account for the “carry-over” meals so you don’t waste food!

What if I’m still hungry?
First, drink a glass of water-thirst often masks itself as hunger. If the growling persists, add “free foods” like cucumber slices, celery, or leafy greens. They add bulk without barely any calorie impact.

Can I still drink coffee?
Yes! Black coffee or tea is zero calories. If you need creamer, just be mindful to track it or swap it for a splash of unsweetened almond milk included in your snack allowances.

You Did It! 🎉

Consistency is the only magic pill that exists. If you slip up and eat a cookie, don’t throw in the towel-just enjoy it and get back on track with your next meal.

🌿 Listen to your body: This plan is designed for general wellness. If you have specific dietary needs, allergies, or medical conditions, please consult with a healthcare professional before making major changes. You know your body best!

Don’t forget to Pin this for later!