Okay, so you are after the best 1500 calorie diet plan to help you shape your body the way you want it. Also be sure to check out our 1200, 1800 and 2200 calorie diet plans below.
I can think of no one better to help you with your 1500 calorie mean plan, than registered dietician, Susan Bowerman.
If, like most people, you hate calculating calories, you are going to love these calorie meal plans!
1500 calorie diet plan sample menus ~ Susan Bowerman
Not sure what 1500 calories looks like? Here are sample menus for 3 days with delicious, healthy options.
A 1500 calorie diet plan is the plan I seem recommend most often to my patients. That’s because a 1500 calorie plan allows for a reasonable amount of food, and generally leads to a healthy rate of weight loss in most people – as long as regular exercise is part of the equation. I always encourage my patients to tackle their weight issues with a one-two punch of diet and exercise, and a 1500 calorie plan reinforces that strategy.
Who should choose a 1500 calorie diet plan?
A 1500 calorie meal plan might be right for you if you are a female who gets regular exercise but is still seeking weight loss, if you are a male who is only lightly active and seeks weight loss, or if you are a male over the age of 50 who gets minimal activity. It should go without saying that regular exercise is important for your health and can also help you reach your goals.
A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you are losing more quickly than that, move up to the next highest calorie level. If you are losing more slowly than that, you can try the 1200 calorie diet plan, but you shouldn’t cut your intake to less than 1200 calories per day. As with any diet plan, regular exercise is not only a healthy habit, it also helps you to burn more calories to help you reach your weight goals.
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, 1 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancer
As long as you don’t exceed the daily totals for each food group, feel free to move your portions around. But try to keep the same general pattern of three meals and at least one snack – it’s not recommended that you skip meals and then “double up” at the next one. More evenly spaced meals will help you keep your energy level up, and protein at each meal (and for the afternoon snack) will help to keep you from getting too hungry.
Take a look at my ‘How to Create Your Own Sample Diet Plan” article which provides all the details on portion sizes for each food group. You can find other options if there’s something in the meal plan that you don’t like, don’t have time to prepare, or can’t get hold of. That way, you can customize your own 1500 calorie diet plans.
Remember that swapping out one or two meals a day for an Herbalife Formula 1 Healthy Meal Drink or an Herbalife Express Meal Bar can be an easy alternative if you’re pressed for time or looking for a convenient alternative.
3-day menus for a 1500 calorie diet
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
More diet plans:
Related articles in the Calories Series:
- Body Mass Index Calculator – Check Your Health
- Calories – What are calories and how do I burn them?
- How to calculate your daily calorie intake
- Create a personalized calorie diet plan
- Best 1200 calorie diet plan
- Best 1500 calorie diet plan
- Best 1800 calorie diet plan
- Best 2200 calorie diet plan
- How many calories in an egg and all other foods
- Eat calories to lose weight
- Your daily calorie intake – Herbalife UK gets healthy
- Calories burned walking, running, cycling, fishing, chopping wood, dancing and much more.
Hate counting calories?
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How many calories in an egg? Don’t care. All I have to know is that it’s a protein source. Everybody finds the Herbalife program so easy to use and most people love the taste of the shakes.
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