7-Day Diet Plan for Weight Loss | 1500 Calories Diet Plan

This article is reviewed by an expert

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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

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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

  1. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-3/
  2. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015

 

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Dr. Jyoti Lakhani

Dr. Jyoti has 15 years of experience in Clinical Practice, Research & Education in the field of Ayurveda with competency in acute & chronic conditions like Arthritis, Spondylitis, Osteoporosis, Sciatica etc. She has also expertise in treating Female Infertility disorders, other Gynecological Problems & General disorders.

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