1500 Calorie Diet

The best method to determine your daily calorie needs (for weight loss or maintenance) is by using the calorie calculator. For some women, the region of 1400-1600 calories is a maintenance amount (for others, this amount will lead to weight loss).

The AHA has a blanket recommendation of 2000 calories per day.

This is not a prescription, but a baseline to begin fat loss.

Here are some basic ideas for a 1500 calorie diet (including a vegetarian plan).

To get some ideas and examples of lower calorie meals, see the low calorie food guide.

Print Meal Plans

1500 Calorie Plan (for 5 meals / day)

Ideally this is followed as part of a strength training program

TOTAL CALORIES ~1484

Meal 1

  • Shredded Wheat Cereal - 1 cup (190)
  • Skim Milk - 1½ cups (135)
  • Strawberries - ½ cup (27)

Meal 2

  • Scrambled Eggs (4 egg whites, 1 whole egg) (141)
  • Grapefruit - ½ large (27)

Meal 3

  • Brown Rice - ½ cup (108)
  • Grilled Chicken Breast - 110 grams (3 oz.) (142)
  • Green Beans - 180 grams (6 oz.) (60)

Meal 4

  • Salmon - 150 grams (4 oz.) (207)
  • Broccoli - 1 cup (55)
  • Yams - 150 grams (4 oz.) (132)

Meal 5

  • Grilled Chicken Breast - 110 grams (3 oz.) (142)
  • Light Italian Dressing - 3 Tbsp (68)
  • Large mixed green salad - 2 cups (50)

Approximate calories: 1484
Meal Ratios: Protein 35%, Carbohydrates 50%, Fats, 15%

Vegetarian 1500 Calorie Meal Plan

TOTAL CALORIES ~1513

Breakfast

Chia Smoothie

  • 1 medium banana (105)
  • 1/2 cup blueberries (40)
  • 2 tablespoons chia seeds (170)
  • 3/4 cup plain almond milk (45)

Morning Snack

  • 9 pecan halves (90)

Lunch

  • 1 medium avocado (227)
  • 8 reduced fat woven wheat crackers (137)
  • hot sauce to taste (0)

Afternoon Snack

  • 1 medium apple (93)
  • 1 tablespoon natural peanut butter (105)

Dinner

Black Bean Pasta with a Salad

  • 1/2 cup black beans (105)
  • 1 cup marinara sauce (129)
  • 1 cup cooked spinach pasta (185)
  • 2 cups tossed salad (42)
  • 2 tablespoons lite vinaigrette dressing (40)

See Also

References

  • Lichtenstein, A. H., Appel, L. J., Brands, M., Carnethon, M., Daniels, S., Franch, H. A., ... & Wylie-Rosett, J. (2006). Diet and lifestyle recommendations revision 2006 A scientific statement from the American Heart Association nutrition committee. Circulation, 114(1), 82-96. Link
  • Munoz, K. A., Krebs-Smith, S. M., Ballard-Barbash, R., & Cleveland, L. E. (1997). Food intakes of US children and adolescents compared with recommendations. Pediatrics, 100(3), 323-329. Link
Last Updated 2 Dec 2014