I constantly encourage my people to tackle their weight concerns with a one-two punch of diet plan and exercise, and also a 1500 Calorie Diet regimen strategy enhances this technique. This kind of strategy enables an affordable amount of food, as well as it typically causes a healthy price of weight reduction in many people.
A 1500 calorie diet strategy could be appropriate for you if you’re a woman that obtains normal exercise yet you’re still seeking fat burning. This likewise uses if you’re a man who’s only lightly energetic as well as looks for weight reduction, or if you’re a man over the age of 50 who obtains minimal activity. It ought to go without stating that normal exercise is essential for your health as well as can additionally help you reach your weight reduction goals.
A decrease of no greater than 2 pounds (1 kg) weekly is thought about a safe price of fat burning. If you’re shedding quicker compared to that, go up to the next highest calorie level. If you’re shedding much more slowly than that, you could try the 1200 calorie diet regimen plan, yet you should not reduce your intake to much less compared to 1200 calories per day.
1500 calorie diet regimen plan overview
This strategy asks for three dishes as well as two snacks every day. Below is the standard breakdown for the 1500 calorie diet strategy:
Breakfast: 1 Healthy Protein + 1 Fruit (+ vegetables if preferred)
Lunch: 1 Healthy Protein + 1 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Beneficial Fat
Snack: 1 Protein Snack
Dinner: 1 1/2 Proteins + 2 Vegetable + Leafy Greens + 2 Starch/Grain 1 Beneficial Fat
Snack: 1 Protein Snack
Daily Total Amounts: 3 1/2 Protein, 1 Fruit, 3 Veggie + leafy environment-friendlies, 3 Starch/Grain, 2 Protein Snacks, 2 Beneficial Fats
As long as you do not surpass the everyday overalls for each food group, do not hesitate to relocate your portions around. But aim to keep the same basic pattern of 3 meals and a minimum of one snack. It’s not suggested that you skip meals and after that “double up” at the following one. A lot more uniformly spaced dishes will certainly help keep your power degree up, and healthy protein at each dish (and also for the mid-day snack) will certainly help to keep you from getting as well hungry.
3-day menus for a 1500 calorie diet
DAY 1
Breakfast
- Protein Shake made with healthy protein powder, nonfat or reduced fat milk and 1 mug berries
Lunch
Large salad made with:
- Leafy greens (lettuce, spinach) – any type of amount
- 1 cup (80g) chopped combined veggies (carrots, peppers, tomato)
- 4 ounces smoked poultry breast
- 1/2 mug (150g) prepared white beans
- 2 Tablespoons (30g) reduced-calorie salad dressing
Snack
- 1/3 cup prepared hummus
- raw vegetables sticks (cucumber, carrots, celery)
Dinner
- 6 ounces (200g) grilled salmon with lemon
- 2 mugs (160g) steamed green beans with garlic
- 1 cup (150g) cooked brown rice
- Mixed leafy environment-friendlies salad – any amount
- 2 Tablespoons (30g) decreased calorie salad dressing
Snack
- 1 single-serve (about 5 ounce/150g) Greek-style vanilla yogurt + 1/2 mug berries
DAY 2
Breakfast
Breakfast bowl:
- Fresh or frozen spinach, steamed or microwaved oven till hot
- Topped with 2 eggs, prepared any type of design, as well as tomato salsa
- 1 cup (80g) cut melon
Lunch
Veggie and also Tofu stir-fry. Sauté veggies in oil, then include tofu and spices:
- 1 tablespoon oil to stir-fry
- 1 cup (80g) broccoli florets
- 2 cups chopped Chinese cabbage
- 3 ounces (concerning 1/4 block or 125g) firm tofu, cut into cubes
- Season with soy sauce, garlic, pepper as well as ginger
- 1/2 mug (150g) steamed brown rice
Snack
- 1 Protein snack bar
Dinner
Grain salad with healthy protein. Toss together:
- 6 ounces (200g) grilled shrimp
- ½ cup (150g) cooked quinoa
- 2 mugs (160g) chopped blended vegetables (tomatoes, peppers, carrots, cucumber, onion)
- Dressing made with 1Tablespoon olive oil and vinegar, salt as well as pepper to taste
- Place on a bed of leafy greens
Snack
- Decaf nonfat latte
DAY 3
Breakfast
- 1 mug (250g) plain nonfat Greek-style yogurt
- 1 cup diced mango
- Sprinkle with nutmeg
Lunch
Tuna pita pocket:
- 4 ounces (100g) tuna blended with
- 1 Tablespoon reduced fat mayonnaise
- Chopped mixed veggies (i.e., green onion, cucumber, peppers)
- ½ whole grain pita bread
- Mixed leafy greens salad – any kind of amount
- 1 Tbsp reduced calorie salad dressing
Snack
- 2 ounces roasted turkey breast
- 2 whole grain (brown) rice cakes
Dinner
- 6 ounces (170g) barbequed lean steak
- 2 mugs (160g) baked Brussels sprouts (cut in half, throw with olive oil, roast at 400 F/ 205 C for 20 minutes)
- 1 Tablespoon olive oil (for Brussels sprouts)
- Steamed kale, spinach or Swiss chard with vinegar
- 1 tool baked wonderful potato sprinkled with ginger
Snack
- 1 ounce roasted soy nuts
Want extra choices? Personalize your personal 1,500 calorie diet plan with these extra tips.
