1500 CALORIE MEAL PLAN
1500 calorie meal plan is quite suitable for those who would like to cut off that extra weight from their body while creating a calorie deficit. When we say “Calorie deficit”, it is something which can let you achieve those weight loss goals swiftly and efficiently.
This is where most of the people kick start with a 1500 calorie meal plan in order to lose weight while putting a tab on their daily calorie intake. This article will explain you every single details regarding an ideal 1500 calorie meal plan to help you in achieving your health and weight loss goals.
What is a 1500 calorie meal plan?
Just like its name depicts, a 1500 calorie meal plan is all about consuming approx 1500 calories in a day. You must keep a tab on the calories intake while also ensuring proper nutritional intake for the healthy functioning of your body.
Although a 1500 calorie meal plan is quite ideal for most of the people who would like to lose some good weight in a short time, discipline is still the key. You have to calculate your lifestyle depending upon your age, weight, height or even medical history.
Select a Printable 1500 Calorie Meal Plans Below
Key aspects to consider before getting started with 1500 calorie meal plan
Plan your goals
Before you give a head start to the 1500 calorie meal plan, you must plan your weight loss goals in advance. While it’s a fact that that 1500 calorie meal plan can really help you to cut off that extra flab in a short time period, you must not expect an overnight miracle. Hence, plan your goals in accordance to your age, weight and other factors and abide by them to get the best results forward.
It’s always been said that there is “No gain without a bit of pain” and the same holds true with the 1500 calorie meal plan. You got to sacrifice all your fancy cravings and need to abide by all the strict and healthy routine day in and out.
Foods which you must eat during a 1500 calorie meal plan
While you are looking to cut that extra flab, you have to ensure consuming only healthy and unprocessed food in the whole diet plan. Well, you don’t need to give it a big thought as here we bring you a detailed list of foods which can be brought into the 1500 calorie meal plan.
Hereby you will be allowed to consume certain starchy and non starchy vegetables during the 1500 calorie meal plan. Non starchy veggie options can be listed with sources like Kale, spinach, Peppers, cauliflower, mushrooms and tomatoes.
On the other side, the starchy vegetables list consists of Potatoes, sweet potatoes and butter nut squash.
Fruits which can be consumed during the 1500 calorie meal plan include citrus fruits, melon, grapes, apples and bananas.
Poultry, meat and other proteins sources
You have to focus a lot on protein sources in order to build that lean muscle during the 1500 calorie meal plan. This can be brought from salmon, fish, chicken, meat, eggs, turkey, and beef.
There has to be a bit of healthy fats in the 1500 calorie meal plan and same must include Olive oil, avocados coconut oil and so on.
While we just had a look on the foods which must be part of the 1500 calorie meal plan, let’s take a look at few sample meal plans for the same diet.
1500 Calorie Sample Meal Plan 1
Breakfast – (Toast made out of avocado and eggs)
- Eggs ( 2 nos)
- Whole wheat bread ( 1 slice)
- Avocado ( ½ slice)
Lunch – (Grilled or roasted chicken with salad)
- Spinach(2 cups)
- Grilled or roasted chicken (4 oz)
- Boiled chickpeas( ½ cup)
- Sliced carrots (1/2 cup)
- Goat cheese( 1 oz)
Dinner – ( Cod mixed with broccoli and quinoa)
- Baked Cod( 5 oz)
- Olive oil ( 1 tbsp)
- Quinoa( ¾ cup)
- Roasted broccoli ( 2 cups)
Total calories for the day – 1508
In this diet, proteins will come from eggs, chicken, chickpeas, cheese and cod. On the other side, carbs will be sourced from Whole wheat bread, chickpeas and quinoa. Talking about the fibers, those will be coming from all the fresh fruits and vegetables in this 1500 calorie meal plan.
1500 Calorie Sample Meal Plan 2
Breakfast- (Fruit and nut yogurt)
- Low fat yogurt ( 1 cup)
- Raspberries ( 1 cup)
- Crushed almonds (2tbsp)
- Chia seeds( 2 tbsp)
- Crushed coconut ( 1 tbsp)
Lunch – (Fresh mozzarella wrap)
- Mozzarella cheese ( 2 oz)
- Red peppers ( 1 cup)
- Tomatoes ( 2 slices)
- Pesto ( 1 tbsp)
- Whole grain wrap ( 1 piece)
Dinner- (Baked salmon with veggies)
- Sweet potato ( 1 cup)
- Butter ( 1 tbsp)
- Salmon ( 4 oz)
- Roasted sprouts ( 1 cup)
Total calorie for the day – 1517
During this 1500 calorie meal plan, your protein requirements will be fulfilled by sources like almonds, yogurt, chia seeds, cheese, salmon and sprouts. Carbs sources hereby will be pesto, whole grain wrap and sweet potato. On the other side, fiber requirements will be fulfilled by all the fresh fruits and vegetables in the diet plan.
1500 Calorie Sample Meal Plan 3
Breakfast – (Oatmeal with fruits)
- Cooked oatmeal ( 1 cup)
- Sliced apple( 1 cup)
- Cinnamon ( ½ tbsp)
- Peanut butter ( 2 tbsp)
Lunch- (Hummus wrap with veggies)
- Whole wheat wrap ( 1 small piece)
- Hummus(2 tbsp)
- Avocado( ½ cup)
- Tomato slices (2 nos)
- Fresh arugula (1 cup)
- Muenster cheese ( 1 oz)
Dinner – (Roasted turkey with beans and tomatoes)
- Ground turkey( 3 oz)
- Black beans ( ½ cup)
- Kidney beans (1/2 cup)
- Crushed tomatoes ( 1 cup)
Total calories for the day – 1521
Protein sources in this 1500 calorie meal plan will be peanut butter, hummus, beans, turkey and almonds. On the other side, carbs will be sourced from oatmeal, kidney beans, hummus and cheese. Fibers will come from all the fresh fruits and vegetables in this 1500 calorie meal plan.
Printable 1500 Calorie Meal Plan (PDF)
|Meal 1||28 grams Bagel,1/4 or 1oz||7.5||1.5||36|
|87 g Tuna canned in water 3oz||9||21||165|
|28.5g Shrimp, 1oz||7||3||75|
|112.5g Tomato Sauce, Fresh, 1/2 cup||5||2||28|
|15g Canola oil, 3 tsp||15||135|
|Snack||62 grams of ISOPURE ZERO/LOW CARB (about 2 scoop)||50g||200|
|75g Blackberries, Fresh 3/4 cups||15||60|
|115 grams Banana, 4oz||15||60|
|2/3 cup Plain Yogurt, 180g||5||12||8||125|
|Meal 2||12.5g Wheat Bran, Dry 1/4 cup||7.5||1.5||36 calories|
|35g Chicken breast, 4oz||12||28||160|
|75g Zucchini, cooked 1/2 cup||5||2||28|
|170g Orange, fresh 7oz||15||60|
|10g Olive oil, 2tsp||5||45|
|Meal 3||113g Lean sirloin meat 4oz||12||28||220|
|64g Pea pods, cooked 1/2 cup||5||2||28|
|10g Canola oil, 2 tsp||10||90|
|Daily Total||62g||99g||147g||1515 calories|