Sample 1500 calorie diet

1500 calorie diet plan overview
This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1500 calorie diet plan:

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

Daily Totals: 4 Protein, 3 Fruit, 4-5 Vegetable, 2 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancer

DAY 1
Breakfast

1 cup (250g) nonfat cottage cheese
1 cup (80g) strawberries
Sprinkled with cinnamon
Lunch

Large salad made with:

Leafy greens (lettuce, spinach) – any amount
1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
3 ounces (85g) grilled chicken breast
½ cup (150g) cooked white beans
2 tablespoons (30g) reduced-calorie salad dressing
1 tangerine
Snack

1 ounce (30g) soy nuts
Carrot and celery sticks
Dinner

8 ounces (200g) grilled salmon with lemon
2 cups (160g) steamed green beans with garlic
½ cup (150g) cooked brown rice
Mixed leafy greens salad – any amount
2 Tablespoons (30g) reduced calorie salad dressing
Snack

1 orange
DAY 2
Breakfast

1 whole egg + 4 egg whites scrambled in nonstick pan with pan spray
Topped with tomato salsa
1 cup (80g) cut melon
Lunch

Veggie stir-fry. Saute together tofu and veggies:

5 ounces (125g) firm tofu, cut into cubes
1 cup (80g) broccoli florets
Large bunch fresh spinach leaves
2 tsp. (10 ml) oil to stir-fry
Season with soy sauce, garlic, pepper and ginger
½ cup (150g) steamed brown rice
½ medium mango
Snack

4 Tablespoons (60g) prepared hummus
1 cup (80g) baby carrots
Dinner

Grain salad with protein. Toss together:

8 ounces (200g) grilled shrimp
½ cup (150g) cooked quinoa
2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
2 Tablespoons (30g) reduced calorie vinaigrette dressing
Place on a bed of leafy greens
Snack

1 fresh orange
DAY 3
Breakfast

1 cup (250g) plain nonfat yogurt
1 banana, sliced
Sprinkle with nutmeg
Lunch

4 ounces (100g) grilled halibut
1 cup (80g) steamed asparagus with lemon
½ cup (150g) whole grain pasta
Mixed leafy greens salad – any amount
2 Tablespoons (30g) reduced calorie salad dressing
1 cup (80g) berries
Snack

½ cup (125g) nonfat cottage cheese
1 cup (80g) chopped mixed raw vegetables (carrot, red pepper and broccoli florets are a nice combination)
season with salt, pepper, dried dill or chives
Dinner

6 ounces (170g) grilled lean steak
2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)
2 tsp. (10 ml) olive oil (for Brussels sprouts)
Steamed kale, spinach or Swiss chard with vinegar
½ small sweet potato sprinkled with ginger
Snack

1 cup (80g) diced fresh pineapple

Diet plan source