1500 Calorie Diet Plan for 7 DaysWe have created a sample of a 1500 calorie diet menu for 7 days to help you to lose weight and eat a healthy diet. This 1500 calorie diet plan includes 5 or 6 small low calorie meals. 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. 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. Things to know before you start the 1500 calorie diet plan:1. You need to check if the 1500 calorie plan will be sufficient enough to support your daily activity levels and still cause weight loss. Learn how to calculate your calorie intake to lose weight.2. Also, you will need to know how to calculate calories, and refer to our food calorie list to find out the calorie content of foods if needed. To simplify the calorie counting process you can use digital nutrition calculators. Unfortunately, you might find the calorie tracking routine tedious and difficult to follow long enough to see weight loss results. However, you still can lose weight without even having to count calories, see how. What foods to include in your 1500 calorie menu:
The good news is, as long as you don’t exceed 1500 calories a day, you can eat whatever you like. Bad news is, 300 calories of junk food affects weight loss differently than the same amount of calories from healthy food. Dieters had greater weight loss if their diet was based on the low glycemic index foods.
If you do replace the food items from the menu, make sure the new items you include have the same nutrition value. An example: you can exchange 1 oz. of fish for 1 oz. of lean meat such as lean ham, chicken breast or beef, an apple for a pear, etc. This way you can even create your version of a vegetarian, vegan or diabetic diet. Drink a lot of water, at least 2 litres; limit your caffeine consumption to 2 cups of tea or coffee per day. You can have as much caffeine and calorie free drinks as you like.
1500 Calorie Diet Menu
Breakfast :2 waffle plain (square - 4” square or round - 4”dia) – 2 x 33 grams – 206 kcal1 tbsp of maple syrup – 20 grams - 52.2 kcal 1 tbsp of butter - 14grams – 100 kcal 8 oz. of water or decaffeinated coffee without sugar – 0 kcal Total: 358.2 kcal Morning Snack :1 cup of skim milk – 245 grams – 85 kcal½ of cinnamon bagel – 28.5 grams – 78 kcal Total: 163 kcal Lunch :1 cup of skim milk – 245 grams - 85 kcalSalad made of raw vegetables: 1 cup of shredded romaine or cos lettuce - 47grams - 8.0 kcal ¼ cup of chopped carrots – 32 grams – 13 kcal ¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal ¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal ¼ cup of chopped celery – 25 grams – 4 kcal Total calories in the salad: 36.7 kcal 1 tbsp fat free salad dressing – 14 grams - 6.6 kcal 1 oz. turkey breast – 28 grams – 29.1 kcal 1 whole grain roll (1 oz) or 28 grams – 74 kcal Total: 231.4 kcal Afternoon Snack :½ cup of sliced strawberries – 88 grams – 26.6 kcal6 oz. fat free, fruit yogurt - 170 grams – 161 kcal 1 tbsp crunchy whole grain cereal – 4 grams – 13 kcal Total: 200.6 kcal Dinner :3 oz. sirloin steak, lean only, grilled – no fat added – 85 grams – 225 kcal1 cup of cooked wild rice -164 grams – 166 kcal 1 pat of butter (1" sq, 1/3" high) - 5g - 35.8 kcal ½ cup of sliced cooked carrots – 78 grams - 27.3 kcal 1 mixed salad from above – 36.7 kcal 2 tbsp fat free dressing – 28 grams – 13.2 kcal Total: 504 kcal
Evening Snack:1 small orange (2-3/8" dia) – 104 grams – 49 kcalTotal 49 kcal
Total calorie intake per day: 1500 kcal
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