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A 1,500-Calorie Diet: Food Lists, Meal Plan and More

Here is a nutritious, one-week 1,500-calorie sample menu.

The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free.

The following meals are around 500 calories each (8):

Monday

Breakfast — Egg and Avocado Toast

  • 2 eggs
  • 1 slice of Ezekiel toast
  • 1/2 avocado

Lunch — Salad With Grilled Chicken

  • 2 cups (40 grams) of spinach
  • 4 ounces (112 grams) of grilled chicken
  • 1/2 cup (120 grams) of chickpeas
  • 1/2 cup (25 grams) of shredded carrots
  • 1 ounce (28 grams) of goat cheese
  • Balsamic vinaigrette

Dinner — Cod With Quinoa and Broccoli

  • 5 ounces (140 grams) of baked cod
  • 1 tablespoon (15 ml) of olive oil
  • 3/4 cup (138 grams) of quinoa
  • 2 cups (176 grams) of roasted broccoli

Tuesday

Breakfast — Healthy Yogurt Bowl

  • 1 cup (245 grams) of full-fat plain yogurt
  • 1 cup (123 grams) of raspberries
  • 2 tablespoons (28 grams) of sliced almonds
  • 2 tablespoons (28 grams) of chia seeds
  • 1 tablespoon (14 grams) of unsweetened coconut

Lunch — Mozzarella Wrap

  • 2 ounces (46 grams) of fresh mozzarella
  • 1 cup (140 grams) of sweet red peppers
  • 2 slices of tomato
  • 1 tablespoon (15 grams) of pesto
  • 1 small, whole-grain wrap

Dinner — Salmon With Veggies

  • 1 small sweet potato (60 grams)
  • 1 teaspoon (5 grams) of butter
  • 4 ounces (112 grams) of wild-caught salmon
  • 1 cup (88 grams) of roasted Brussels sprouts

Wednesday

Breakfast — Oatmeal

  • 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) of unsweetened almond milk
  • 1 cup (62 grams) of sliced apple
  • 1/2 teaspoon of cinnamon
  • 2 tablespoons (32 grams) of natural peanut butter

Lunch — Veggie and Hummus Wrap

  • 1 small whole-grain wrap
  • 2 tablespoons (32 grams) of hummus
  • 1/2 avocado
  • 2 slices of tomato
  • 1 cup (20 grams) of fresh arugula
  • 1 ounce (28 grams) of muenster cheese

Dinner — Chili

  • 3 ounces (84 grams) of ground turkey
  • 1/2 cup (120 grams) of black beans
  • 1/2 cup (120 grams) of kidney beans
  • 1 cup (224 grams) of crushed tomatoes

Thursday

Breakfast — Peanut Butter and Banana Toast With Eggs

  • 2 fried eggs
  • 1 slice of Ezekiel toast
  • 2 tablespoons (32 grams) of natural peanut butter
  • 1/2 sliced banana

Lunch — On-the-Go Sushi

  • 1 cucumber and avocado sushi roll made with brown rice
  • 1 vegetable roll with brown rice
  • 2 pieces of salmon sashimi and a green salad

Dinner — Black Bean Burger

  • 1 cup (240 grams) of black beans
  • 1 egg
  • Chopped onion
  • Chopped garlic
  • 1 tablespoon (14 grams) of breadcrumbs
  • 2 cups (20 grams) of mixed greens
  • 1 ounce (28 grams) of feta cheese

Friday

Breakfast — Breakfast smoothie

  • 1 scoop of pea protein powder
  • 1 cup (151 grams) of frozen blackberries
  • 1 cup (240 ml) of coconut milk
  • 1 tablespoon (16 grams) of cashew butter
  • 1 tablespoon (14 grams) of hemp seeds

Lunch — Kale Salad With Grilled Chicken

  • 2 cups (40 grams) of kale
  • 4 ounces (112 grams) of grilled chicken
  • 1/2 cup (120 grams) of lentils
  • 1/2 cup (25 grams) of shredded carrots
  • 1 cup (139 grams) of cherry tomatoes
  • 1 ounce (28 grams) of goat cheese
  • Balsamic vinaigrette

Dinner — Shrimp Fajitas

  • 4 ounces (112 grams) of grilled shrimp
  • 2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil
  • 2 small corn tortillas
  • 1 tablespoon of full-fat sour cream
  • 1 ounce (28 grams) of shredded cheese

Saturday

Breakfast — Oatmeal

  • 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) unsweetened almond milk
  • 1 cup (123 grams) of blueberries
  • 1/2 teaspoon of cinnamon
  • 2 tablespoons (32 grams) of natural almond butter

Lunch — Tuna Salad

  • 5 ounces (140 grams) of canned tuna
  • 1 tablespoon (16 grams) of mayo
  • Chopped celery
  • 2 cups (40 grams) of mixed greens
  • 1/4 sliced avocado
  • 1/2 cup (31 grams) of sliced green apple

Dinner — Chicken With Veggies

  • 5 ounces (120 grams) of baked chicken
  • 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil
  • 2 cups (176 grams) roasted broccoli

Sunday

Breakfast — Omelet

  • 2 eggs
  • 1 ounce (28 grams) of cheddar cheese
  • 1 cup (20 grams) of spinach cooked in 1 tablespoon (15 ml) of coconut oil
  • 1 cup (205 grams) of sautéed sweet potatoes

Lunch — On-the-Go Chipotle

  • 1 Chipotle burrito bowl made with romaine lettuce, Barbacoa chicken, brown rice, 1/2 serving of guacamole and fresh salsa

Dinner — Pasta With Pesto and Beans

  • 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta
  • 1 tablespoon (14 grams) of pesto
  • 1/4 cup (60 grams) of cannellini beans
  • 1 cup (20 grams) of spinach
  • 1 cup (139 grams) of cherry tomatoes
  • 1 tablespoon (5 grams) of grated parmesan cheese

As you can see, eating healthy doesn’t have to be boring.

What’s more, though cooking and packing meals from home should be prioritized, there are plenty of healthy choices for on-the-go meals.

If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious.

This way, you will be less inclined to make a last-minute unhealthy meal choice.

Summary A 1,500-calorie diet should be rich in fresh produce, protein and fiber. Though preparing meals at home is best, it’s possible to make healthy choices when eating out by reviewing the menu beforehand.

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Have diabetes or hypertension raised your risk of heart disease, or do you simply want to eat in a more heart-healthy way? A three-day meal plan can help. This 1,500-calorie plan can help women maintain their weight and can help smaller men lose weight, says Julia Zumpano, RD, LD. (Discover the six benefits of seeing a heart dietitian below.)

Breakfast: 2 large eggs, 2 slices whole grain bread, peanut butter.

Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. light dressing.

Dinner: 4 oz. grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. olive oil spread, 1 medium apple, 1 cheese stick.

Snacks: ½ cup fresh pineapple, ½ cup cottage cheese.

Breakfast: ½ cup oatmeal, ½ cup blueberries, 1/4 cup walnuts.

Lunch: 2 slices whole grain bread, 2 oz. low-sodium turkey, 1 slice Swiss cheese, ¼ avocado, ½ Tbsp. light mayo, 1 cup skim milk.

Dinner: 4 oz. salmon, 1 cup brown rice, 1 cup broccoli, 2 tsp. olive oil, 2 Tbsp. grated Parmesan cheese.

Snacks: ¾ cup non-fat plain Greek yogurt, ½ cup strawberries.

Breakfast: ½ cup fat-free cottage cheese, ½ cup pineapple, 1 hard-boiled egg.

Lunch: ½ cup black beans, ½ cup bell pepper, 1/4 avocado, 2 Tbsp. tomato salsa, ½ cup shredded lettuce, ¼ cup reduced fat cheddar cheese, 1 low-carb wrap, 1 medium peach.

Dinner: 3 turkey meatballs, 1 cup whole wheat pasta, ½ cup low-sodium marinara sauce, 2 Tbsp. Parmesan cheese, 2 cup spring lettuce mix, 1 Tbsp. olive oil, 1 Tbsp. balsamic vinegar.

Snacks: 20 mixed nuts, 1 cup grapes.

6 ways a heart dietitian can help you

When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian.

“Our goal is to reduce your cardiac risk,” explains Ms. Zumpano. “We try to get you started and educate you so that you’re empowered to make ‘good’ versus ‘bad’ food choices.”

When you see a heart dietitian, you will learn how to:

1.Distinguish nutrient-dense foods from empty-calorie foods.

  • The Mediterranean diet is loaded with nutrient-dense foods, packed with vitamins, minerals, fiber and/or healthy fat; fresh produce; nuts, seeds and olive oil; beans and whole grains; and lean proteins.
  • The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. They add to your weight, and raise your blood sugar and bad HDL cholesterol levels.

2. Choose healthy versus unhealthy fats.

  • Healthy (unsaturated) fats don’t turn solid at room temperature, and include plant oils, nuts, olives, avocado and fatty fish.
  • Saturated fats turn solid at room temperature. “While there’s room for some saturated fat in our diets, we want to limit meat and keep solid animal fat, like chicken skin, marbled cuts and bacon, to a minimum,” she says.
  • Start replacing red meat with poultry or fish, and full-fat dairy with plant-based options like olive oil and nuts. Try making one meatless meal per week using beans or legumes.
  • Manmade fats (trans fat/partially hydrogenated oils), also solid at room temperature, have been banned by the FDA. “They increase bad cholesterol and usually cause weight gain and inflammation,” she notes.

3. Tell healthy carbs from unhealthy carbs.

  • High-fiber carbs (like whole grains and legumes) are always better than simple carbs, like sweets, snack foods, chips and white bread, pasta or rice.
  • Every meal should include lots of veggies, and some fruit or whole grain. “Watch your grain portions,” cautions Ms. Zumpano. “I recommend three 15-gram servings of carbs per day — for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.”

  • If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal (for women) and 3 to 4 grams of carbs (for men). This will also keep your blood sugars stable.

4. Eat at home more often.

  • Restaurant meals are often high in salt and saturated fat. If you’re eating out five days a week, “we’ll troubleshoot why you’re doing this so often and try to find some quick, easy options that you can make at home instead,” says Ms. Zumpano.
  • Can’t give up eating at restaurants? Work on doing so four, or three, days a week instead. Avoid dishes that are fried, creamed, buttered or tempura, and opt for baked, boiled or broiled foods instead.

5. Get a handle on your snacking.

  • Snacks should have no more than 15 or 20 grams of carbohydrate. (One carb serving is 15 carbs, two is 30, etc.).
  • Include a protein and complex carb in each snack.
  • Choose healthy snacks that suit your taste buds (e.g., replace sweets with fruit and nuts, and salty chips with whole grain crackers and cheese).

6. Reduce the salt in your diet.

  • Always read food labels for sodium content, and if you have hypertension or prehypertension, limit yourself to 1,500 milligrams (about 2/3 teaspoon) of salt per day.
  • When eating out, avoid the American Heart Association’s “salty six” (foods that increase blood pressure): pizza, poultry, deli meats, canned soups, breads and sandwiches.

“We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Ms. Zumpano.

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Lose weight the healthy way.

I always encourage my patients to tackle their weight issues with a one-two punch of diet and exercise, and a 1500 calorie diet plan reinforces this approach. This type of plan allows a reasonable amount of food, and it generally leads to a healthy rate of weight loss in most people.

A 1500 calorie diet plan might be right for you if you’re a female who gets regular exercise but you’re still seeking weight loss. This also applies if you’re a male who’s only lightly active and seeks weight loss, or if you’re a male over the age of 50 who gets minimal activity. It should go without saying that regular exercise is important for your health and can also help you reach your weight loss goals.

A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you’re losing more quickly than that, move up to the next highest calorie level. If you’re losing more slowly than that, you can try the 1200 calorie diet plan, but you shouldn’t cut your intake to less than 1200 calories per day.

1500 calorie diet plan overview

This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1500 calorie diet plan:

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Beneficial Fat

Snack: 1 Protein Snack

Dinner: 1½ Proteins + 2 Vegetable + Leafy Greens + 2 Starch/Grain 1 Beneficial Fat

Snack: 1 Protein Snack

Daily Totals: 3½ Protein, 1 Fruit, 3 Vegetable + leafy greens, 3 Starch/Grain, 2 Protein Snacks, 2 Beneficial Fats

As long as you don’t exceed the daily totals for each food group, feel free to move your portions around. But try to keep the same general pattern of three meals and at least one snack. It’s not recommended that you skip meals and then “double up” at the next one. More evenly spaced meals will help keep your energy level up, and protein at each meal (and for the afternoon snack) will help to keep you from getting too hungry.

3-day menus for a 1500 calorie diet

DAY 1

Breakfast

  • Protein Shake made with protein powder, nonfat or low fat milk and 1 cup berries

Lunch

Large salad made with:

  • Leafy greens (lettuce, spinach) – any amount
  • 1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
  • 4 ounces grilled chicken breast
  • ½ cup (150g) cooked white beans
  • 2 Tablespoons (30g) reduced-calorie salad dressing

Snack

  • 1/3 cup prepared hummus
  • raw vegetables sticks (cucumber, carrots, celery)

Dinner

  • 6 ounces (200g) grilled salmon with lemon
  • 2 cups (160g) steamed green beans with garlic
  • 1 cup (150g) cooked brown rice
  • Mixed leafy greens salad – any amount
  • 2 Tablespoons (30g) reduced calorie salad dressing

Snack

  • 1 single-serve (about 5 ounce/150g) Greek-style vanilla yogurt + ½ cup berries

DAY 2

Breakfast

Breakfast bowl:

  • Fresh or frozen spinach, steamed or microwaved until hot
  • Topped with 2 eggs, cooked any style, and tomato salsa
  • 1 cup (80g) cut melon

Lunch

Veggie and Tofu stir-fry. Sauté veggies in oil, then add tofu and seasonings:

  • 1 tablespoon oil to stir-fry
  • 1 cup (80g) broccoli florets
  • 2 cups chopped Chinese cabbage
  • 3 ounces (about ¼ block or 125g) firm tofu, cut into cubes
  • Season with soy sauce, garlic, pepper and ginger
  • ½ cup (150g) steamed brown rice

Snack

  • 1 Protein snack bar

Dinner

Grain salad with protein. Toss together:

  • 6 ounces (200g) grilled shrimp
  • ½ cup (150g) cooked quinoa
  • 2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
  • Dressing made with 1Tablespoon olive oil and vinegar; salt and pepper to taste
  • Place on a bed of leafy greens

Snack

  • Decaf nonfat latte

DAY 3

Breakfast

  • 1 cup (250g) plain nonfat Greek-style yogurt
  • 1 cup diced mango
  • Sprinkle with nutmeg

Lunch

Tuna pita pocket:

  • 4 ounces (100g) tuna mixed with
  • 1 Tablespoon low fat mayonnaise
  • Chopped mixed veggies (i.e., green onion, cucumber, peppers)
  • ½ whole grain pita bread
  • Mixed leafy greens salad – any amount
  • 1 Tablespoon reduced calorie salad dressing

Snack

  • 2 ounces roasted turkey breast
  • 2 whole grain (brown) rice cakes

Dinner

  • 6 ounces (170g) grilled lean steak
  • 2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)
  • 1 Tablespoon olive oil (for Brussels sprouts)
  • Steamed kale, spinach or Swiss chard with vinegar
  • 1 medium baked sweet potato sprinkled with ginger

Snack

  • 1 ounce roasted soy nuts

Want more options? Customize your own 1,500 calorie diet plan with these additional tips.

7-Day Diet Meal Plan to Lose Weight: 1,500 Calories

Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,500-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

Browse More: Weight-Loss Diet Recipes

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!

Ready to get healthy? Check out the Cooking Light Diet to learn more.

How to Meal Prep Your Week of Meals:

  1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
  2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
  3. Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.

See More: Healthy Weight Loss Meal Plans

Day 1

Image zoom

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (190 calories)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter

Lunch (325 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (507 calories)

  • 1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice

Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium

Day 2

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  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (495 calories)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 1 serving Oven Sweet-Potato Fries

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3

Image zoom

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (95 calories)

  • 1 medium apple
  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (475 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (2-inch) piece whole-wheat baguette

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4

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Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper
  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Dinner (521 calories)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5

Image zoom

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries
  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg
  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (454 calories)

  • 1 serving Mediterranean Ravioli with Artichokes & Olives

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6

Image zoom

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (360 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 clementine

P.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each salt and pepper

Dinner (465 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup
  • 1 (2-in.) slice whole-wheat baguette

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7

Image zoom

Breakfast (285 calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa
  • 1 medium apple

Lunch (345 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Dinner (556 calories)

  • 1 1/2 serving Spinach & Artichoke Dip Pasta

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

WATCH: What to Eat on a 1,500-Calorie Diet

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1500 calorie meal

If you lose a substantial amount of weight on the plan, you may want to run the calculation again, as This downloadable program is a very detailed meal plan showing exact meals and measurements as well as breaking down each meals macronutrients. Mar 26, 2018 · A nutritionist-recommended meal-by-meal plan for a 1,500-calorie day on the paleo diet. Recipes to substitute if you like—just be sure to check As always, consult your doctor before starting any weight loss plan to make sure it suits your needs. This calorie level is still set below what is typically recommended for weight maintenance, so you should see gradual weight loss if you’re moderately outgoing and greater weight loss if you lead a highly active lifestyle. The number of calories that you should be ingesting each day is dependent upon your height, weight, RMR, Dec 22, 2014 (150), breadstick (140), Tour of Italy sampler (1,500), quartino of wine (230). Going low-carb – especially when coupled with a high-protein intake – can increase satiety and help you get your calorie intake where it needs to be for effective weight loss. Jul 20, 2018 · Okie doke, we’re ready to roll. Sep 12, 2019 · An easy meal prep plan for a week of breakfasts, lunches, and dinners that total 1500 calories per day. Breakfast – Sausage, Nuts and Apple. Victoria Seaver, M. Dec 17, 2019 · 1500 calories: Day 2. (calories listed are approximate, read labels) 11/2017. 1 orange container. com. Like any healthy diet it should include mostly whole, unprocessed foods. Healthy fats – avocado, coconut oil, olive oil, etc. 5 days ago If you want to lose weight, you have to create a calorie deficit, and that’s where this week-long, 1500-calorie meal plan can come in handy. 99. This 1500 Calorie Meal Plan includes rich, healthy foods that keep you full. 30 21. Of course, if you’re a very active person it could be more. The following menus list the number of servings for each food group for a 1,500-calorie diet food plan. Vegetarians and vegans may follow this general template, substituting plant-based proteins in equal calorie amounts. The 1500 calorie diet with 5 meals is based on the Burn the Fat, Feed the Muscle weight loss program. Good news — it doesn’t mean you’re doomed to salads and yogurt for the rest of your days. Low-calorie drinks – water, green tea, coffee, etc. , R. 1,500 Calorie Meal Plan #1: Breakfast, Lunch, Dinner, and Dessert. Jan 24, 2014 · 1500 Calorie Diabetic Diet January 24, 2014. Mar 19, 2019 · Meaning, I wasn’t on track with the food I was eating. Maintaining a diet that is low in fat and high in protein can be difficult. S. 1500 Calorie Plan – Day 7. Consult your doctor before undertaking this 1500 calorie diet plan for 7 days or any other weight loss and fitness regime. 1500 Calories The 1500 calorie meal plan will suit more active people. Jul 18, 2017 · A 1,500-calorie diet can help a moderately active woman lose weight. Unlike on a weight-watchers style diet, it really does matter what you choose to eat. Throughout the week, you’ll enjoy deliciously satisfying meals and snacks that have Jan 3, 2019 Many people choose to follow a 1,500-calorie diet plan to jumpstart weight loss and control their food intake. D. This 1,500-calorie plan can help women maintain weight and smaller men lose weight. Dec 20, 2011 · The healthy meals in this 1500-calorie diet plan are easy to make and delicious. Aug 06, 2019 · This article tells you everything you need to know about 2,000-calorie diets, including foods to include and avoid, as well as a sample meal plan. Breakfast (365 calories) – 2 eggs, 1 slice whole grain toast, ½ avocado. 1,500-Calorie Meal Plans for Weight Loss. It’s also worth remembering that a 1500 calorie diet for men may look quite different from one for women. 1. For an afternoon snack, pair raw vegetable sticks with a homemade bean dip. 1,400 Calorie Beach Body Meal Plan & Grocery List. m. This 1500 calorie meal plan is thyroid-friendly, with a shopping list and daily instructions. 50 81. They are similar to what you might get in a hospital or from a doctor. Here’s your ultimate 1500-calorie diet meal plan that’s both healthy and Your 1500 Calorie Meal Plan. Save this plan and find more meal plans with Aug 29, 2019 Including protein at every meal can help fuel weight-loss goals. Dinner (550 cals) Potato, lentil and cauliflower curry. 00 13. ) as you want and have up to two snacks per day. Nicole Barnick, M. 1500 Calorie Meal Plan And Grocery List weight decrease system menu eliminate excess weight around. Sep 24, 2019 · 2 Tbsp low calorie salad dressing; 1Tbsp regular salad dressing; 1500 CALORIE SAMPLE MENU A sample of a 1500 calorie diabetic diet is shown below. com’s Diet Meal Plan will help you plan your healthy eating routine, by outlining a 4-week menu using easy-to-prepare and tasty foods that make sense for your lifestyle. A dietitian can help you decide you many snacks you need each day. A three-day meal plan can jumpstart your heart-healthy diet. This meal plan is a 1500 Calorie Paleo Meal Plan which is low glycemic and has: week to help you save time in the kitchen. Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, IIFYM, and more. Sep 16, 2019 · The Plant-Based 21 Day Fix Meal Prep for 1,500–1,800 Calories. You can eat only those 5 meals for the whole day. 6 Green Containers (Vegetables) 2 Purple Containers (Fruits) 4 Red Containers (Protein) 2 Yellow A Containers (Carbohydrates) 1 Yellow B Container. Being diabetic you should already know the right amount of calories you need to stay healthy and to control your blood sugar. This 1500 calorie meal plan is designed to kick-start your health journey. The recipes for the vegan meal plans we’ll be providing is a 500 calorie deficit, based on needing 2000 calories a day – making the total daily intake 1500 calories. Eating healthy is an important part of managing your diabetes. It is recommended for lightly active people with the body weight around 150 pounds (68kg). Jun 28, 2017 It’s actually a soufflé. 2,000-calorie diets are considered standard for Eating 1,500 calories a day will most likely help you shed pounds. This makes the vegetarian plan closer to 1200 calories per day. Starting the week with a fridge Mar 20, 2019 A three-day meal plan can jumpstart your heart-healthy diet. The Military Diet is actually a 7 day diet plan, where you’ll be having selected, extremely low calorie foods during the first 3 days and after completing the military 3 day diet, you’ll have to consume a 1500 calorie diet plan during 4 days off menu. A 4 Week (28 days) meal plan offering breakfast, lunch, snacks, and dinner recipes that perfectly calculated to total 1500 calories each day! If you are trying to lose weight, but want a meal plan with recipes that your family will still enjoy, this is the meal plan for you. 1500 calorie menu is derived from 1200 calorie menu plan. 45 kgs in a week. 1,480 calories. Free 1500 calorie diet plan, sample of 1500 calorie meal plan. Counting calories is a A 4 Week Weight Loss Meal Plan that keeps your eating perfectly calculated at 1500 Calories per day, but makes sure that you are still getting all the protein, Aug 31, 2017 1500 calorie per day is perfect for a safe weight loss. Apr 26, 2015 Free 1500 calorie meal plan with breakfast, lunch, and dinner to help you with your weight loss. Home Nutrition advice Create a custom 1500 calorie diet plan with 1 click. We have created a sample of a 1500 calorie diet menu for 7 days to help you to lose weight and 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 Start your new Cheap Healthy 1500 Calorie Meal Plan with SparkPeople. Drink as many calorie-free beverages (coffee, tea, water, etc. Things to know before you start the 1500 calorie diet plan: Summary: A 1,500 calorie meal plan can include a variety of foods. Friday and Saturday I’ll stop eating past 7:00pm. Getting a whole day’s calories from a single meal that isn’t lunch or dinner is Jul 28, 2018 While you’re probably expecting every meal to be bad for you, that isn’t the case. Create a custom 1500 calorie High-Protein diet plan with 1 click. Sep 19, 2019 · Don’t have time to cook? Our 1200-1500 calorie meal plan is a 90-minute food prep that will have you eating healthy for 5 days. This sample menu is low in fat ( 30% fat). Breakfast: 57 grams carbohydrate. A 1500 calorie diet plan, combined with sensible exercise, allows for a reasonable amount of food, and can lead to a healthy rate of weight loss. Our 1500 Calorie Diet Meal Plan is perfect for the calorie-conscious dieter who wants to learn basic healthy eating strategies. It is frugal, Aldi friendly and you can change it into a vegetarian 21 day fix meal plan. Jan 03, 2019 · A 1,500-calorie diet fits the needs of many people who want to lose fat and improve health. However, consuming too few carbs can cause unwelcome side effects. 1500 Calorie Meal Plan Day 1 Breakfast – Dried Apricot & Flax Muesli (400 calories) ¾ cup rolled oats, ¾ cup milk, ¼ cup chopped dried apricots, 2 tablespoons ground flaxseed, 1 teaspoon honey. 1500 calorie sample meal plans to help you understand how much you should be eating. This 21 day fix meal plan (plan B) is without shakeology and a great meal plan for 1500 Calories Pre-Bariatric Meal Plan. Sep 18, 2019 · If you’re trying to keep your daily calorie counts to 1500, it can help to have a plan, or and to prep your meals ahead of time, to take the decision-making out. Aug 12, 2019 · 1500 Calorie Weekly Meal Plan, Food Prep, and Weigh-in {August 12th, 2019} Weekly Menu Plans , weekly weigh in Every week I share my 1500 calorie meal plan, meal prep pictures, exercise schedule, along with the progress (or not) I’ve made on my weight loss journey. Here are four meal-prep plans: Follow them all and you’ll be set for a month. This 1500-calorie plan can help women maintain weight and smaller men lose This easy 1500-calorie weight-loss meal plan is specially tailored to help you feel energized and satisfied on fewer calories to lose a healthy 1 to 2 pounds per What does a 1500 calorie diet look like? Explore our collection of sample 1500 calorie meal plans and recipes to lose weight. The issue, however, is that you should work towards ensuring that you follow the right meal plan for weight loss. A healthy 1500 Calorie Winter Meal Plan that will help you to lose weight fast. Unlike other weight-loss 500 . If you plan on losing weight with a decent diet plan, this is the diet for you. However, you still need to seek advice from your doctor before starting this 1500 calorie menu or any other meal plan for weight loss. Note all the colorful fruits and vegetables in the sample menu. I have purchased diet cookbooks in the past that sat on the shelf unused — usually because so few of the recipes were appetizing or easy to prepare. You can actually eat food that’s well under 1,500 calories at Feb 8, 2007 By my sixth day following the calorie restriction with optimum nutrition plan, at 11:00 p. com and take advantage Nov 25, 2019 We’d like to welcome you to your 1,500-calorie meal plan. If you weigh 150 pounds, for example, aim for at least 54 grams of protein daily, which amounts to 14 percent of your 1,500-calorie plan. When dieting your water intake should be at least 2 litres per day. After a while, you’ll want to get back to your normal life. 1500 CALORIE PALEO MEAL PLAN. Day two in our 1550 calories a day planner sees a healthy breakfast of yogurt and berries, homemade falafel for lunch (which take just 10 mins prep!) and everyone’s favourite dinner – sausage and mash – with a low-calorie twist. My Weekly 1500 Calorie Meal Plan. Should You Try a 1,500 Calorie Diet? A 1,500 calorie diet is a good starting point for many people with weight loss goals. 00 1 Ounces Cashews, raw 5. Aug 16, 2019 · Experts believe that 1500-calorie diet, which is 500 calories less than 2000-calorie diet, is enough to shed 0. Healthy snack options on your 1,500-calorie meal plan might include 1 cup of fat-free yogurt with 1/2 cup of unsweetened, whole-grain ready-to-eat cereal; one small apple with 1 ounce of low-fat cheese; eight dried apricot halves and 12 cashews; or 6 cups of air-popped popcorn. Take the challenge and see what changes you can make! Cooking that Counts delivers sustainable 1,200-1,500 calorie-controlled meal plans packed with tasty food in an easy-to-use format. 00 . An average day on the plan should include meals such as: Grilled fish with diced vegetables; Very lean steak and eggs with a side of asparagus and artichokes Healthy 1500 Calorie Menu Plan Overview. Measure Description Protein (gm) Carbs (gm) Fats (gm) Calories . , C. The 1500-Calorie Diet Plan to Help You Score Your Dream Summer Body Mix and match delicious low-calorie meals on this printable diet plan (healthy recipes included!) that can help you lose 10 pounds These Vegetarian Quesadillas are the perfect quick 30 minute, one pan dinner or lunch recipe. Dec 20, 2011 Give this flat-belly diet a try! The healthy meals in this 1500-calorie diet plan are easy to make and delicious. Remember to seek medical advice before undertaking this 1500 calorie diet plan or any other diet plan for weight loss. Aug 19, 2019 · Here’s my 1500 meal plan. 5-Day 1,500-Calorie Diet Meal Plan Eating 1,500 calories a day is easy and delicious when you follow this diet meal plan to lose weight. When devising a diet plan, you need to include a minimum of 0. So, if you want to weigh 150 pounds, you eat 1500 calories. More: This Is What a 1200-Calorie Meal Plan Looks Like Sep 16, 2015 · The 1500-calorie meal plan offers delicious and nutritionally balanced meals for weight loss. It is up to you to decide which to eat as main meals – breakfast, lunch and dinner, Jul 18, 2017 · Counting Carbohydrates or Exchanges. 00 0. 50 621. . 00 28. 00 4. In the 1500 calorie ADA diet, calories, as well as carbohydrates are counted or estimated. Meal prep tips. 1500 Calorie Diet and Meal Plan. (P. Breakfast – 292 calories Detox Smoothie Coffee with 2 tablespoons creamer. A soufflé that tastes really good at only 25 calories each. This meal plan is both flexible and easy, so you can swap any breakfasts for breakfasts, lunches for lunches, and so on. Sep 11, 2019 · If you want to lose weight, you have to create a calorie deficit, and that’s where this week-long, 1,500-calorie meal plan can come in handy. 1 blue container. Dec 27, 2017 · So, you are a woman and wish to stick to the 1,500 calorie diet for women for weight loss. Though low calorie diets are very popular for weight loss, you still need to consult your doctor before starting this or any other diet to lose weight. Tilapia with Spinach and Tomatoes 3 ounces cod or tilapia -with tomato, spinach, and 1 tablespoon feta 1 cup sautéed veggies (summer squash, tomatoes, eggplant, onion) -with 1 tablespoon olive oil 1/2 cup brown rice. $12. If you have diabetes and are looking for a 1500 calorie diabetic diet to try, you will find a sample 1500 calorie diabetic diet plan below. N. For some women, the region of 1400-1600 calories is a maintenance amount (for others, this amount will lead to weight loss). 00 9. Calories are limited to 1500 per day and carbohydrates are limited to about 45 to 65 percent of calories in the diet, which would be about 169g to 244g per day, but no more. 00 160. Jun 29, 2017 How is your week going so far? Lot of you want me to share a little bit low calorie meal prep so this meal prep is around 1400–1500 calories. This article explains how to follow Sep 21, 2018 If you’re sticking to a calorie budget, you likely understand the importance of planning and prepping your meals. Active women often lose weight eating 1,500 calories daily. Create a meal plan that includes a lean source of protein, such as salmon or chicken, in each meal or snack. Heat waves, pool parties, and grilled corn on the cob. 30 34. Breakfast – 292 calories. 1 Each Apple, medium with peel 0. has assembled a three-day meal plan to help you kick-start this learning process. This can be used as a 1500 calorie diabetic diet sample menu. You can substitute other fruits and vegetables if you don’t like the ones I’ve suggested. Ah, July. 1500 CALORIE 21 DAY HEALTHY LIVING GROCERY LIST 1 Bag 2 Cups 1 Loaf 3 Packs 2 Packages BREADS, GRAINS AND PASTA __ Brown rice, long-grain __ Buckwheat groats __Ezekiel sprouted Jul 17, 2019 · Sample 1500 calorie meal plan day. But you’ll still be closer to a single meal’s than a full day of food. Meal Planner and Grocery List Planning your meals gives you a greater chance of fitness success. Diet. 1500-1800 Calorie Meal Plan: The complete 21 day fix eating plan between 1500 and 1800 calories for 2 people and 6 days. 5 cup of fruits, 1. com’s 4-week 1500 Calorie Pescatarian Meal Plan if you’re watching your weight and your meat intake! Create a custom 1500 calorie Vegan diet plan with 1 click. See two sample 1500-calorie menus that will help you lose weight while getting the nutrients you How to Plan a Healthy Diet for One Week Using Meal Plans. 1500-calorie meal plan For more information about meal planning, go to Cornerstones4Care. 00 2 Medium Sausage 24. 1,500-calorie meal plan. and have a snack that is essentially another meal. SkinnyMs. Coffee with 2 tablespoons creamer. Search About Women’s Health; Subscribe This 1500 calorie diet menu includes 5 or 6 small low calorie meals. This is why food choice is so important. Tofu and Broccoli 4 ounces firm tofu & 1/2 cup broccoli 1 cup whole wheat pasta 2 cups garden salad 2 tablespoons light balsamic Seek medical advice before starting this 7 day 1500 calorie a day diet for weight loss or any other weight loss program. Nov 25, 2019 · Don’t sweat it. Notable Points About This Free Sample 1500 Calorie Meal Plan. Here we have prepared a meal plan for 7 days with breakfast, lunch, dinner, and snacks. This is a healthy amount of calories for most inactive people to lose weight. Please be sure to scale the recipes to your household and double or triple the recipe if you plan to cook once, and eat several times. I have 2 more smoothie kits in the freezer. Jun 09, 2016 · 1500 calorie meal plan. 5 cup of vegetables, 5 ounces of grains, 4. This 1500-Calorie Meal Plan is packed with clean-eating foods that maximize nutrition without overloading you with unhealthy fat, excess calories, or refined sweeteners. We’ve included a variety of dishes, but feel free to browse SkinnyMs. One of the most difficult parts of a 1500 calorie diet is the food choices. Jul 18, 2017 · The 1500 calorie ADA (American Diabetic Association) diet is designed primarily for those individuals who are overweight and suffering from diabetes 1. There is no thyroid diet, but balanced eating helps. By eating meals full of protein, fiber, and all the nutrients your body needs, you will stay satisfied longer and you’ll have an easier time reining in your cravings. Monday: Breakfast: 4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit. Get the plan here. 5 ounces of protein-rich foods, 2. 4 Week 1500 Calorie Healthy Meal Plan. 00 Weight loss is not impossible but, many of us have no idea where to start or what 1500 calories looks like!! Start here by clicking on the Calorie Calculator to figure out how many calories you should consume in a day to promote healthy weight loss. The best method to determine your daily calorie needs (for weight loss or maintenance) is by using the calorie calculator. 00 380. Mix and match the meals for breakfast, lunch, dinner, and snack for a total of 1,500 calories a day. In order to meet your personal nutritional needs, you need to eat clean, include superfoods in your diet, and eliminate processed ingredients like refined sugar and flour. There are healthy meals you can prepare quickly and easily, and still keep under 1,500 calories per day. Presently there is, additionally, the choice to get into dietary information. What to Eat Pre-Bariatric Surgery. Mar 20, 2019 · Your 3-Day Heart-Healthy Meal Plan: 1,500 Calories. A Week of 1500 Calorie Days Breakfast (400 Calories) Pack 1 cup whole-milk plain Greek yogurt with 1/4 cup Soft & Chewy Granola and 1/2 cup sliced strawberries. It is also a well balanced and healthy diet plan that will help you to gradually lose weight and keep your body nourished with all necessary nutrients at the same time. The 1500 Calorie a Day Cookbook is a completely different story. We’ve put together a week of recipes that are delicious, healthy, and will make A 7-Day 1,500 Calorie Meal Plan Sample Think 1,500 calories per day is best for you? Here’s a 7-day Sep 11, 2019 Cutting calories is an important step to make if weight loss is your goal. This weight loss meal plan is designed for a simple meal prep and budget friendly grocery shopping. 4 carbohydrate choices, such as: Many vegetarians choose the 1500 calorie plan and do not add the recommended 2-3 dairy servings to their meal plan. A 1,500-calorie diet plan designed to help you stay trim and satisfied. Try it out and weigh yourself by end of the week to see the results! This 1500 calorie diet Top 1500 calorie dinner meal plan recipes and other great tasting recipes with a healthy slant from SparkRecipes. According to the Centers for Disease Control and Prevention (CDC), dropping 1 to 2 pounds a week is most associated with long-term success. In addition to keep daily caloric intake to 1500 calories or below I’m going to keep my eating between 9am – 5pm most days. The general guidelines for the 1500 calorie diet plan are 300 to 350 calories for breakfast, 350 to 400 calories for lunch, 424 to 525 calories for dinner and around 100 to 150 calories for morning and afternoon snacks. 1500 Calorie Plan, 1500 Calorie Diet Menu, 1500 Calorie Weight Loss Diet, Sample 1500 Calorie a Day Diet, Free 1500 Calorie Menu. Dinner (386 calories) – 4 oz salmon filet, ½ cup quinoa, 1 cup brussel sprouts roasted with olive oil. Jul 04, 2018 · 1,400 Calorie Beach Body Meal Plan & Grocery list for one week! Totally gluten-free and complete with calorie and macro information, as well as step-by-step and day-by-day instructions. Detox Smoothie Meal prep tips. This 21 day fix meal plan (plan B) is without shakeology and a great meal plan for beginners. If I stick to 1500 calories AND exercise 4-5 times a week I lose weight and feel my best. Enjoy Diet. DAY 2. For example, a sample 1,500-calorie meal plan — provided by the U. 36 grams of protein per pound of body weight, according to the Institute of Medicine 1. Take a look at this 1500 calorie sample meal plan. It includes foods and cooked meals favored by all. Starting Now: Higher This new year, get started with your weight loss goals with our refreshed diet plan . 1500 calorie diets are suitable for both women and men, but consumption of 1500 calories per day should be an absolute minimum if you are a man. However, this particular plan may need to be tweaked depending on your activity levels, weight loss goals, and any health constraints. Accept We’ve updated our policy regarding how we treat and protect data that is collected and used from our sites. The 1500 calorie plan for weight loss is one of the popular low calorie diet plans. You can introduce new foods to the menu, replacing the existing foods, Eat Plenty of Beans for Protein. Carefully counting calories to ensure that you remain under the 1,500 limit for your daily meal allowance is a big part of reaching your weight-loss goals. Department of Agriculture — contains about 1. Reducing your overall calorie intake can help you lose weight with ease, but make sure it doesn’t cause any more health problems like fatigue, headache, etc. Filled with sweet potato, black beans, avocado, corn, peppers and cheese these are super tasty and healthy. 5 cups of dairy foods, 5 teaspoons of healthful oils and 120 extra calories each day. Well, that is not bad. Dec 16, 2013 The Mystery Behind Chipotle’s Secret, 1,500-Calorie Super Burrito when I requested that elusive burrito-wrapped-in-a-meal, the man behind May 9, 2014 Most people can lose weight on 1500 calories a day. Sep 11, 2019 · A 1,500-calorie diet plan may help you succeed — as long as this calorie level helps you achieve gradual, safe weight loss. Lunch (408 calories) – grilled chicken salad with walnuts and balsamic vinegar dressing. Here are some tools that will help you plan your meals perfectly. Type 2 Diabetic 1500 Calorie Meal Plan (2 Day Sample) When it comes to weight loss, or even just maintaining a healthy weight, 1500-1700 calories does seem to be the sweet spot for most. especially if you’re adding exercise into (with each meal being roughly 500 calories). Lose 10 pounds in one month with healthy breakfast, lunch, and dinner recipes and low-calorie snacks to help you get your best body ever! Get flat abs in time for summer with this collection of easy, healthy recipes. They’re similar in calories and macros so feel free to plug and play. While the exact number of calories you need to eat to A 1,500-calorie, high-protein diet can help you to boost metabolic functions and maintain lean muscle mass. Here’s some meal prep containers that will help you monitor your portion control. Paleo Pumpkin Muffins on two separate days. There are certain foods which will provide you with high amounts of vitamins, minerals, energy and fiber, and keep you full with fewer calories than other, comparable foods. It is a low calorie diet that includes a certain number of carbohydrate exchanges that can be eaten in a day, depending on the person. I have 3 frozen smoothie packs left from the ones I made a few weeks ago. . Our first meal plan has two options for both breakfast and dessert. Jan 24, 2014 · Our diet shows you a 1500 calorie diabetic diet for those who are trying to lose or maintain a certain weight. Find all three 1,500 calorie meal plans below. Created by a Registered Dietician, this moderately low-carb meal plan aims to provide 1500 calories and under 100g net carbs per day. Totals: 29. This 1500 calorie meal plan is flexible and can be adapted to your Dinner – Tilapia – 470 calories. Jun 04, 2019 · Plant-based milk – almond milk, coconut milk, cashew milk, etc. 00 41. Cutting back on calories is simpler than you think – we have seven days of There are many 1,500-calorie meal plan options available for both men and women, and each of them can help you reach different goals. An alternative is usually to unfreeze the fruits after that boost the Ancient greek Fat free of charge yogurt. If you’re a very active person, you should add back the calories you burn through your daily workout. 1500 Calorie Meal plan 1500 Calorie Meal plan – 7 Days 1500 Diet Menu 1500 Calorie per dey diet 7 day weigh loss diet meal plan chia seeds Chia Seeds Nutrition & Facts chia seeds nutrition facts Diet diet meal plan diet meal plans diet pills diet plans to lose weight – fast diet meal diet recipes dukan diet fast diet fast weight loss flaxseed The following sample menu for a 1500-calorie meal plan includes a total of 6 starch exchanges, 3 fruit exchanges, 3 milk exchanges, 4 nonstarchy vegetable exchanges, 6 meat exchanges, and 4 fat exchanges daily. Our registered dietitians have put together an otherwise totally vegetarian meal plan that still leaves wiggle room for your nutrient-packed seafood. Qty. 1500 Calories, 100g Net Carbs Per Day Meal Plan. After a breakfast of milk and a cup of sliced fresh fruit, have a lunch of whole-wheat crackers and lentil soup along with milk and a piece of whole fruit like a nectarine. So far I’ve made about half the recipes in the book and every one of them is delicious. Create a custom 1500 calorie Low-Fat diet plan with 1 click. Dinner – Tofu and Broccoli Over Pasta – 475 calories . You can safely lose up to two pounds per week and keep it up until you reach your weight-loss goal. Eating 1,500 calories a day will most likely help you shed pounds. The food in your meal plan will provide the calories and nutrients The 1500 calorie meal plan is a vegetarian menu that takes the guesswork out of following a healthy, plant-based diet. Cut down on caffeine, you can only have 2 cups of tea or coffee daily. Drink 2 litres of water daily, limit caffeine to 2 cups of tea or coffee, alcohol is not permitted during the diet. 1500 calorie meal

1500 Calorie Diet and Meal Plan

The best method to determine your daily calorie needs (for weight loss or maintenance) is by using the calorie calculator. For some women, the region of 1400-1600 calories is a maintenance amount (for others, this amount will lead to weight loss).

The AHA has a blanket recommendation of 2000 calories per day.

This is not a prescription, but a baseline to begin fat loss.

Here are some basic ideas for a 1500 calorie diet (including a vegetarian plan).

To get some ideas and examples of lower calorie meals, see the low calorie food guide.

1500 Calorie Plan (for 5 meals / day)

Ideally this is followed as part of a strength training program

TOTAL CALORIES ~1484

Meal 1

  • Shredded Wheat Cereal – 1 cup (190)
  • Skim Milk – 1½ cups (135)
  • Strawberries – ½ cup (27)

Meal 2

  • Scrambled Eggs (4 egg whites, 1 whole egg) (141)
  • Grapefruit – ½ large (27)

Meal 3

  • Brown Rice – ½ cup
    (108)
  • Grilled Chicken Breast – 110 grams (3 oz.)
    (142)
  • Green Beans – 180 grams (6 oz.)
    (60)

Meal 4

  • Salmon – 150 grams (4 oz.)
    (207)
  • Broccoli – 1 cup
    (55)
  • Yams
    – 150 grams (4 oz.)
    (132)

Meal 5

  • Grilled Chicken Breast – 110 grams (3 oz.)
    (142)
  • Light Italian Dressing – 3 Tbsp
    (68)
  • Large mixed green salad – 2 cups
    (50)

Approximate calories: 1484
Meal Ratios: Protein 35%, Carbohydrates 50%, Fats, 15%

Vegetarian 1500 Calorie Meal Plan

TOTAL CALORIES ~1513

Breakfast

Chia Smoothie

  • 1 medium banana (105)
  • 1/2 cup blueberries (40)
  • 2 tablespoons chia seeds (170)
  • 3/4 cup plain almond milk (45)

Morning Snack

  • 9 pecan halves (90)

Lunch

  • 1 medium avocado (227)
  • 8 reduced fat woven wheat crackers (137)
  • hot sauce to taste (0)

Afternoon Snack

  • 1 medium apple (93)
  • 1 tablespoon natural peanut butter (105)

Dinner

Black Bean Pasta with a Salad

  • 1/2 cup black beans (105)
  • 1 cup marinara sauce (129)
  • 1 cup cooked spinach pasta (185)
  • 2 cups tossed salad (42)
  • 2 tablespoons lite vinaigrette dressing (40)

See Also

  • Calorie Calculator

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

Before starting any weight-loss programme, please read How 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 the 1,500 calories a day meal plan (PDF, 946KB)

Monday’s meal plan

Begin your week with a bowl of Apricot porridge with toasted seeds, have a Chickpea and tuna saladfor lunch and this Mixed vegetable and bean curry for dinner.

Tuesday’s meal plan

Kick off your day with Almond, apricot and pumpkin seed granola, have a chicken sandwich for lunch, followed by a Crisp salmon salad and this Blackberry upside down pudding for tea. Plus some Spicy roasted chickpeas as a snack when you fancy.

Wednesday’s meal plan

Enjoy this quick Microwave mug full of apple and cinnamon fruity porridge for breakfast, a jacket potato with tuna mayo for lunch, a Wholemeal fruit bar as a snack and a Chicken and lentil curry for tea. If you fancy a snack, try a slice of this Banana bread, too.

Thursday’s meal plan

Breakfast is an Apple and muesli smoothie, followed by a lunch of Tandoori chicken chapatti, a snack of a Wholemeal fruit bar and this Lamb tagine for dinner.

Friday’s meal plan

Start the day with bran flakes, followed by this Mediterranean pasta salad for lunch and Cod with tomato sauce for dinner.

Saturday’s meal plan

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

Sunday’s meal plan

Have Avocado, banana and cashew toast for breakfast, followed by this Spicy butternut squash soup for lunch and Tortillas stuffed with chicken salad for dinner.

The 1500 calorie diet

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