Women, like men, require a balanced and healthy eating pattern, and this is where this 1500 calorie diet plan for women comes on board to support their efforts in the same direction.
Hence, we can say that just like men require a perfect mix of lean proteins, healthy carbs, healthy fats and fibers to go right with their weight loss process, so do women.
What does a 1500 calorie diet plan for women include?
The basic rule of this diet plan is to bring all the nutritious and healthy food options to your plate. Additionally, you have to restrict your daily calorie intake to 1500 calories.
This way, you can quickly lose 1-2 pounds weekly and reach your desired weight loss goals within the specified period.
Now, wait! Don’t take this diet as a ‘magic wand’ that can achieve desired results overnight.
You have to put through your efforts with all the right focus and dedication while following the rules and guidelines of this printable 1500 calorie diet for women.
General guidelines for the 1500 calorie diet plan for women
- Women require more iron in their diet to keep up with their daily routines, and this is where the inclusion of iron-rich foods like Chicken, red meat, pork, Kale, and spinach is a pre-requisite
- It would be best if you avoid all kinds of processed, sugary or refined foods to stay away from those extra calories
- Club this meal plan with a light exercising routine to reach your desired weight loss goals faster
- Keep track of your daily calorie intake to get the best results out of this diet plan
- Never compromise on your daily water intake and drink at least 2-3 liters of water every day
- Stay away from any addiction to alcohol or smoking
Weekly Planner for a 1500 calorie diet for women
Day 1.
Breakfast- 1 serving of turkey omelet
Snack- 2 servings of spinach, swiss and egg white omelet with 1 whole-wheat toast
Lunch- 1 serving of gouda cheese on rye sandwich with 2 cups of strawberries
Snack- 1 serving of protein pancakes with potato fritters
Dinner- 1 serving of banana nut oatmeal
Total calories for the day-1496
Day 2.
Breakfast- 1 serving of peanut butter and banana oatmeal
Snack- 1 serving of peanut butter spinach smoothie
Lunch- 1 serving of protein pancakes with buttered toast with cinnamon
Snack- 1 serving of pesto scrambled egg whites with 2 servings of grilled peaches and honey
Dinner- 1 serving of spinach and mushroom scramble with 2 strips of bacon
Total calories for the day-1489
Day 3.
Breakfast- 2 servings of scrambled eggs with vegetables and 1 serving of buttered toast with cinnamon
Snack- 1 serving of spinach, swiss and egg white omelet with 1 whole-wheat toast
Lunch- 1 serving of gluten-free banana egg pancake with 1 orange
Snack- 1 serving of strawberry yogurt smoothie
Dinner- 1 serving of banana nut oatmeal
Total calories for the day-1509
Day 4.
1500 calorie diet for women – Strawberry banana yogurt
Breakfast- 1 serving of spinach, pepper and tomato scramble on toast
Snack- 1 serving of sausage, cheese and egg scramble
Lunch- 1 serving of strawberry banana yogurt with honey
Snack- 1 serving of banana nut oatmeal
Dinner- 1 serving of spinach scrambled eggs with 1 cup of blueberries
Total calories for the day-1491
Day 5.
Breakfast- 1 serving of peanut butter and banana toast
Snack- 1 serving of protein pancakes with 2 hard-boiled eggs
Lunch- 1 serving of Greek yogurt with berries, nuts and honey and 1 apple
Snack- 1 serving of scrambled eggs with mushrooms
Dinner- 1 serving of chia cottage cheese with blueberries and 1 cup of strawberries
Total calories for the day-1502
Day 6.
Breakfast- 1 serving of chocolate banana oatmeal
Snack- 2 servings of watermelon smoothie with 2 cups of strawberries
Lunch- 1 serving of bacon and eggs with cherry tomatoes
Snack- 1 serving of egg white spinach omelet with 2 strips of bacon
Dinner- 1 serving of protein pancakes with 1 serving of cheese toast
Total calories for the day-1509
Day 7.
Quick home fries
Breakfast- 2 servings of egg white and mushroom omelet
Snack- 1 serving of ginger, apple and a mint green smoothie with pecans( 1 oz)
Lunch- 1 serving of seedy avocado toast
Snack- 1 serving of quick home fries
Dinner- 1 serving of chicken and dill protein scramble with 1 serving of whole-wheat toast
Total calories for the day-1504
The bottom line for the 1500 calorie diet for women
Besides calories and the proper diet, they must also pay utmost attention to physical activity to improve their flexibility, muscle strength and balance.
Printable (PDF) 1500 calorie diet plan for women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of turkey omelette | 1 serving of peanut butter and banana oatmeal | 2 servings of scrambled eggs with vegetables and 1 serving of buttered toast with cinnamon | 1 serving of spinach, pepper and tomato scramble on toast | 1 serving of peanut butter and banana toast | 1 serving of chocolate banana oatmeal | 2 serving of egg white and mushroom omelette |
| Snack | 2 servings of spinach, swiss and egg white omelette with 1 whole-wheat toast | 1 serving of peanut butter spinach smoothie | 1 serving of spinach, swiss and egg white omelette with 1 whole-wheat toast | 1 serving of sausage, cheese and egg scramble | 1 serving of protein pancakes with 2 hard-boiled eggs | 2 servings of watermelon smoothie with 2 cups of strawberries | 1 serving of ginger, apple and mint green smoothie with pecans( 1 oz) |
| Lunch | 1 serving of gouda cheese on rye sandwich with 2 cups of strawberries | 1 serving of protein pancakes with buttered toast with cinnamon | 1 serving of gluten-free banana egg pancake with 1 orange | 1 serving of strawberry banana yogurt with honey | 1 serving of Greek yogurt with berries, nuts and honey and 1 apple | 1 serving of bacon and eggs with cherry tomatoes | 1 serving of seedy avocado toast |
| Snack | 1 serving of protein pancakes with potato fritters | 1 serving of pesto scrambled egg whites with 2 servings of grilled peaches and honey | 1 serving of strawberry yogurt smoothie | 1 serving of banana nut oatmeal | 1 serving of scrambled eggs with mushrooms | 1 serving of egg white spinach omelette with 2 strips of bacon | 1 serving of quick home fries |
| Dinner | 1 serving of banana nut oatmeal | 1 serving of spinach and mushroom scramble with 2 strips of bacon | 1 serving of banana nut oatmeal | 1 serving of spinach scramble eggs with 1 cup of blueberries | 1 serving of chia cottage cheese with blueberries and 1 cup of strawberries | 1 serving of protein pancakes with 1 serving of cheese toast | 1 serving of chicken and dill protein scramble with 1 serving of whole-wheat toast |
| Total calories for the day- | 1496 | 1489 | 1509 | 1491 | 1502 | 1509 | 1504 |
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