MENU

1500 Calorie Diet and Meal Plan

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.

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

  • 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