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

Healthline Diet Score: 3.29 out of 5

When trying to lose weight, creating a calorie deficit either by eating less or increasing physical activity is necessary. many people choose to follow a 1,500-calorie diet plan to jumpstart burden passing and control their food inhalation. This article explains how to follow a 1,500-calorie diet, including foods to eat, foods to avoid and tips for healthy, long-run weight loss.

DIET REVIEW SCORECARD

  • Overall score: 3.29
  • Weight loss: 5
  • Healthy eating: 3.25
  • Sustainability: 3.75
  • Whole body health: 2.25
  • Nutrition quality: 2.5
  • Evidence based: 3

buttocks LINE : A balanced 1,500-calorie diet rich in alimentary foods fits the needs of many people who want to lose fat and improve health. even, while 1,500 calories may be a beneficial road map for many people, it may not be adequate for some .

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Understanding calorie needs

While 1,500 calories may be a thoroughly guideline for many people, be certain to calculate your exact needs to optimize your weight loss travel The phone number of calories you need depends on many factors, including physical action, sex, age, weight personnel casualty goals and overall health. It ’ south crucial to estimate how many calories your body requires to both sustain and lose weight when determining your needs. To calculate your overall calories needs, it ’ sulfur necessity to calculate the sum count of calories you typically burn in a day, which is known as your sum daily energy outgo ( TDEE ) ( 1 ). The easiest way to determine your TDEE is by using an on-line calculator or the Mifflin-St. Jeor equation, a recipe in which you plug in your acme, system of weights and old age. hera is the Mifflin-St. Jeor equation for both men and women :

  • Men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5
  • Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161

To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your grade of action, known as an activeness agent ( 2 ). There are five different levels of bodily process :

  • Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)
  • Lightly active: x 1.375 (light exercise fewer than 3 days per week)
  • Moderately active: x 1.55 (moderate exercise most days of the week)
  • Very active: x 1.725 (hard exercise every day)
  • Extra active: x 1.9 (strenuous exercise 2 or more times per day)

After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the right action gene, calories can be adjusted depending on your weight passing goals .

Creating a calorie deficit for weight loss

While weight loss is much more complex than the “ calories in, calories out ” manner of think, broadly speaking, a calorie deficit needs to be created to lose body fatness. typically, a reduction of 500 calories per day is suggested to lose 1 pound ( 450 grams ) per week. Though this would equate to a 52-pound ( 23.5-kg ) weight unit personnel casualty in one class, research shows that the average pace of system of weights loss is much slower. Behavioral and biological factors, such as dietary attachment and differences in gut bacteria and metabolic rates, run people to lose system of weights at different rates ( 3, 4 ). For exercise, a review of 35 studies observed weight loss of 0.004–2.5 pounds ( 0.002–1.13 kilogram ) per week when calories were restricted by 240–1,000 calories per sidereal day ( 5 ). rather than setting an unrealistic goal, draw a bead on for behind, consistent weight personnel casualty of 1–2 pounds ( 0.5–1 kilogram ) per workweek. however, since burden personnel casualty differs drastically from person to person, it ’ south crucial to not get discouraged if you aren ’ thyroxine losing weight ampere cursorily as expected. Bumping up physical activity, spending less time sitting, cutting out total sugars and focusing on whole foods should help expedite weight passing and help you stay on track .

Summary Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a dull weight loss of 1–2 pounds ( 0.5–1 kilogram ) per week .

Foods to eat on a 1,500-calorie diet

When attempting to lose burden and adopt better eating habits, it ’ mho crucial to choose unprocessed, whole foods. Though it ’ randomness absolutely healthy to have a dainty nowadays and then, the majority of your diet should be made up of the follow foods :

  • Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
  • Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
  • Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
  • Fish and shellfish: Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
  • Eggs: Whole eggs are more nutrient dense than egg whites.
  • Poultry and meat: Chicken, turkey, beef, bison, lamb, etc.
  • Plant-based protein sources: Tofu, tempeh, plant-based protein powders.
  • Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
  • Legumes: Chickpeas, kidney beans, lentils, black beans and more.
  • Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, etc.
  • Dairy products: Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.
  • Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
  • Unsweetened plant-based milks: Coconut, almond, cashew and hemp milk.
  • Seasonings: Turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
  • Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
  • Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal. Protein is the most filling of the three macronutrients and combining a protein with filling character sources, such as non-starchy vegetables, beans or berries, can help prevent overeating. research shows that both high-fiber and high-protein diets are effective at promoting fat loss ( 6, 7 ) .

Summary whole foods, such as vegetables, fruits, eggs, pisces and nuts, should make up the majority of any healthy diet .

Foods to avoid

Processed foods and added sugar should be kept to a minimum in any healthy slant loss plan. Cutting out or limiting the follow foods can help you lose weight and improve your overall health .

  • Fast food: Chicken nuggets, fries, pizza, hot dogs etc.
  • Refined carbs: White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, etc.
  • Added sugars: Sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
  • Processed foods: Packaged foods, processed meats (deli meats, bacon), boxed pasta dishes, cereal bars, etc.
  • Fried foods: Potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
  • Diet and low-fat foods: Diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
  • Sweetened beverages: Soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.

Although enjoying a favored food or beverage every immediately and then won ’ deoxythymidine monophosphate hurt your weight loss goals, indulging regularly will.

For case, if you have a habit of eating frosting cream every night after dinner, reduce your consumption to one serve of ice rink cream once or twice a week. Cutting back on habits that are hindering weight loss may take time, but it ’ randomness necessary in regulate to reach your health goals .

Summary fast food, refined carbs and added sugars should be limited when following a alimentary diet for weight loss .

A one-week sample meal plan

here is a alimentary, 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 comply 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 avocado 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 ’ deoxythymidine monophosphate have to be bore. What ’ s more, though cooking and packing meals from home should be prioritized, there are batch of healthy choices for on-the-go meals. If you know you will be eating at a restaurant, count at the menu ahead and pick out an option that is both appetizing and alimentary. This way, you will be less tend to make a last-minute unhealthy meal option .

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

Tips for successful weight loss

While sticking to a 1,500-calorie diet may surely spark system of weights loss, there are respective early ways to ensure that you meet your burden loss goals in a healthy, sustainable direction .

Be aware of your calorie intake

Though you may think that you ’ ra eat less, it ’ randomness common to underestimate the measure of food that you are consuming ( 9 ). An easily room to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app. Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption. Although tracking foods is a helpful tool when first starting a meal plan, it can create an insalubrious kinship with food in some people. Focusing on helping control, eating whole foods, practicing mindful corrode and getting enough exercise are better ways to keep slant off in the long condition ( 10, 11 ) .

Eat whole foods

Any healthy meal plan should revolve around wholly, natural foods. Processed foods and beverages, such as fast food, candy, baked goods, white boodle and sodium carbonate, aren ’ metric ton good for your health and major contributors to the fleshiness epidemic ( 12 ). Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods much contain ingredients like lend sugars that can contribute to inflammation and weight addition ( 13 ). solid foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more occupy than processed foods. Basing your meals around wholly, single-ingredient foods is one of the best ways to promote persistent weight loss or to maintain a healthy body slant .

Be more active

even though it ’ s possible to lose slant by just cutting calories, adding use into your routine not only promotes weight loss but improves overall health. While starting a new fitness program may seem like a daunting tax, it doesn ’ t have to be. If you have never exercised, merely going on half-hour walks three times a week is an excellent way to boost natural process. once you ’ re in better physical form, add in different types of workouts or activities like bicycle, liquid, hiking or trot. Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers ( 14 ) .

Don’t obsess over your weight

While people by and large express that they want to lose weight, they often mean that they want to lose fat. When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining brawn aggregate. Though this leads to slower weight loss, increased brawn mass helps your body burn fat ( 15 ). trust less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms. This can show you that even though the scale shows slowly weight passing, you ’ re still losing adipose tissue and gaining brawn .

Summary Being mindful of calorie intake, eating whole foods, increasing physical action and not obsessing over your body burden are simple ways to reach your weight loss goals .

The bottom line

No matter how much weight you need to lose, cutting out surfeit calories and increasing physical action is key. A 1,500-calorie diet fits the needs of many people who want to lose fat and improve health. Like any healthy diet it should include largely whole, unrefined foods. Reducing surfeit calories and using some of the simple tips in this article can help you succeed in your weight unit loss journey .

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