1500 Calorie Meal Plan
A 1500 calories per day diet is 500 calories below the standard 2000-calorie level that standard nutrition facts labels are based on. Many diet programs suggest lowering your daily caloric intake by at least 500 for a 1-pound a week weight loss, so 1500 calories is a common daily calorie goal. Here's how to go about creating a menu for a 1500 calorie diet.
Balance Your Food Groups
To balance the amount and types of food you eat, it's important to plan your daily menu to incorporate the different food groups into a day's worth of meals. Balancing the different food groups will also help you get the daily recommended amounts of vitamins and minerals as well as balance your protein, carbohydrate, and fat intake. Here is a list of the daily allowances for each food group.
2-3 servings of Vegetables
2-3 servings of Fruit
5-6 ounces of Meat/Protein
6-8 ounces of Grains/Starches (half of which should come from whole grains)
3 servings of Fat-Free or Low-fat Dairy
5-6 servings Oils/Fats (These may be acquired through food depending on how the food is prepared.)
Calories Per Meal and Snack
With the 1500 calorie meal plan, if you eat three meals a day and two snacks, you?ll need an average of 400-450 per meal, and 150 per snack. You could also aim for 4 meals per day, at no more than 375 per meal, and have no snacks. Here?s one way your 1500 calorie day could pan out.
|Meal||Food Group||Servings||Menu Choice||Amount||Calories|
|Breakfast||Grain Equivalent||1||Rolled Oats (with water)||1/2 cup||190|
|Meat/Protein Equivalent||1/2||Pecans||2 tbsp||103|
|Milk/Dairy||1||Low-Fat Milk||8 ounces||110|
|Discretionary||Maple Syrup||2 teaspoons||32|
|Lunch||Grain Equivalent||1||Whole Wheat Tortillas (100 cal)||1||100|
|Meat Equivalent||1||Taco-seasoned ground beef (90% lean)||3 ounces||196|
|Vegetables||1/2||Tomatoes and Onions||1/4 cup each||7|
|Milk/Dairy||1||Shredded cheddar cheese||1 ounce||110|
|Dinner||Grain Equivalent||1||Spinach Fettuccine||1/2 cup dry||190|
|Meat/Protein Equivalent||1||Lentils||1/4 cup||56|
|Vegetable||1||Tomato sauce||1/4 cup||109|
|Vegetable||1/2||Butternut squash||1/2 cup||41|
|Vegetables (for Ceasar salad)||1.5||Romaine lettuce & red bell pepper||3 ounces & 1 medium raw||31|
|Oils/Fat||1||Lite Caesar dressing||1 ounce||63|
|Grain Equivalent||1/2||Whole wheat croutons||1/4 cup||30|
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