This article is reviewed by an expert
Do you know what a 1500-calorie diet is? It is a diet plan in which people restrict their calorie intake to 1500 calories and try to lose weight. However, this largely depends on factors such as gender and activity level. For some people, this calorie intake could be too low.
If you think that you can lose weight through a 1500-calorie diet, keep reading. Find here a sample diet plan that you can try at home to see if it is working for you.
What To Include In a 1500-Calorie Diet Plan? (1)
- Dark green, red, and orange vegetables
- starchy vegetables
- legumes
- fruits
- whole grains and enriched refined grains
- fat-free or low-fat dairy
- unsalted nuts, seeds, and soy products
What To Avoid or Reduce In a 1500-Calorie Diet Plan? (2)
The dietary guidelines suggest:
- limiting added sugar to less than 10% of daily calories
- limiting saturated fats to less than 10% of daily calories
- consuming less than 2,300 milligrams of sodium per day
A Sample 7-Day Diet Plan for Weight Loss
Day 1
Breakfast
1 cup oatmeal topped with 1/3 cup raspberries, 1 tablespoon chopped walnuts and a pinch of cinnamon
Calorie Intake: 450
Late- Morning Snack
1 medium-sized apple with 1 tablespoon of peanut butter
Calorie Intake: 190
Lunch
1 whole-wheat veggie wrap
Calorie Intake: 345
Evening Snack
1/2 cup nonfat plain Greek yoghurt with 1/4 cup sliced strawberries and 1 tablespoon chia seeds
Calorie Intake: 131
Dinner
1 serving of mushroom-quinoa veggie burger with sauce
Calorie Intake: 394
Total Calorie Intake of the Day: 1511
Day 2
Breakfast
1 serving baked banana-nut oatmeal cup with 2 clementines
Calorie Intake: 245
Late-Morning Snack
3/4 cup nonfat plain Greek yoghurt with 1/2 cup raspberries and 1 tablespoon chia seeds
Calorie Intake: 183
Lunch
1 serving of lemon-roasted vegetable hummus bowl
Calorie Intake: 360
Evening Snack
1 medium-sized banana with 2 tablespoons of peanut butter
Calorie Intake: 296
Dinner
1 serving of butternut squash & black bean tostadas
Calorie Intake: 422
Total Calorie Intake of the Day: 1507
Day 3
Breakfast
1 serving of baked banana-nut oatmeal cups with 1 medium-sized apple
Calorie Intake: 271
Late-Morning Snack
1 hard-boiled egg seasoned with a pinch each of salt and pepper with 1/4 avocado
Calorie Intake: 158
Lunch
1 serving of lemon-roasted vegetable hummus bowls
Calorie Intake: 360
Evening Snack
1 cup nonfat plain Greek yoghourt with 1/2 cup raspberries and 1 tablespoon chia seeds
Calorie Intake: 216
Dinner
1 serving of tomato basil pasta topped with 2 tablespoons of shredded Parmesan cheese with 2 slices of whole-wheat bread
Calorie Intake: 479
Total Calorie Intake of the Day: 1484
Day 4
Breakfast
1 serving of baked banana-nut oatmeal cups with 1 medium-sized apple
Calorie Intake: 271
Late-Morning Snack
1 hard-boiled egg seasoned with a pinch each of salt and pepper with 1/4 avocado
Calorie Intake: 158
Lunch
1 serving of lemon-roasted vegetable hummus bowls with 1 medium-sized banana
Calorie Intake: 465
Evening Snack
1 cup nonfat plain Greek yoghurt with 2 clementines
Calorie Intake: 202
Dinner
1 serving of stuffed potatoes with salsa & beans topped with 2 tablespoons of shredded Cheddar cheese and 1 tablespoon of sour cream
Calorie Intake: 405
Total Calorie Intake of the Day: 1501
Day 5
Breakfast
1 serving of avocado toast with 1 clementine
Calorie Intake: 306
Late-Morning Snack
1 cup nonfat plain Greek yoghurt with ½ cup of raspberries and 1 tablespoon of chia seeds
Calorie Intake: 215
Lunch
1 serving of lemon-roasted vegetable hummus bowls
Calorie Intake: 360
Evening Snack
1 medium-sized apple with 1 tablespoon of peanut butter
Calorie Intake: 190
Dinner
1 serving of vegetarian tikka masala with 3/4 cup of cooked brown rice
Calorie Intake: 428
Total Calorie Intake of the Day: 1500
Day 6
Breakfast
1 cup oatmeal topped with 1/2 cup raspberries, 1 tablespoon of chopped walnuts and a pinch of cinnamon
Calorie Intake: 450
Late-Morning Snack
1 cup cucumber slices with 1/3 cup hummus
Calorie Intake: 137
Lunch
1 serving of whole-wheat veggie wrap
Calorie Intake: 345
Evening Snack
1 medium-sized apple with 1 tablespoon of peanut butter
Calorie Intake: 190
Dinner
1 serving of vegan tacos
Calorie Intake: 360
Total Calorie Intake of the Day: 1499
Day 7
Breakfast
1/2 cup oatmeal topped with 1/2 medium apple and 1 tablespoon of chopped walnuts
Calorie Intake: 322
Late-Morning Snack
1 medium-sized apple with 1 tablespoon of peanut butter
Calorie Intake: 190
Lunch
1 serving of whole-wheat veggie wrap
Calorie Intake: 345
Evening Snack
1 hard-boiled egg seasoned with a pinch of salt and pepper with 1/4 avocado
Calorie Intake: 158
Dinner
1 serving of curried chickpea stew with 1 whole-wheat pita bread
Calorie Intake: 474
Total Calorie Intake of the Day: 1478
The Takeaway
A 1500-calorie diet plan is an effective way to lose weight by restricting your calorie intake. However, you must consider your age, gender and physical activity levels before opting for this diet plan, as this may not suit everyone.
Disclaimer: This article is from Health & Wellness & lifestyle adaptations perspective only
References
- https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-3/
- https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
