by Sam Omidi
1500 Calorie DietCalorie-counting isn’t for everyone, but if your weight loss goals are big, it may be exactly what you need to do.
At a basic level, weight loss requires taking in fewer calories than you burn over an extended period of time. In other words, you need to eat less and burn more to see significant results.
In order to burn one pound a week, a deficit (more calories burned than eaten) of 500 calories is needed per day. This can be accomplished fairly easily by eating a healthier diet and getting active. Portion control is also important, but so is cutting down on fats, sugars, sodium, and processed foods.
This is where meal plans come in handy. Meal plans help take some of the guesswork out of dieting, in an attempt to show you what you can eat when you’re trying to lose weight.
So here’s a 2-day sample meal plan to get you started. This one comes in at only 1500 calories a day, which should help you get into the red and start losing weight fast!
1500 Calorie Meal Plan
Day 1 Breakfast – Dried Apricot & Flax Muesli (400 calories)
¾ cup rolled oats, ¾ cup milk, ¼ cup chopped dried apricots, 2 tablespoons ground flaxseed, 1 teaspoon honey. Mix all ingredients and let sit 15 minutes.
Day 1 Lunch – California Burger (400 calories)
1 vegetarian burger, 2 slices whole grain bread, toasted, 1 tablespoon hummus, 1/4 avocado, thinly slices, 2 tomato slices, 1 cup grapes. Cook burger in microwave according to package directions. Place on toasted bread with hummus, avocado, and tomato. Serve grapes on the side.
Day 1 Snack – Pineapple with Cottage Cheese (200 calories)¾ cup low fat cottage cheese, ¾ cup pineapple chunks.
Day 1 Dinner – Sesame Salmon with Borccoli Brown Rice (500 calories)
2 teaspoons sesame oil, 1 clove garlic, minced, 5-ounce salmon fillet, 1/2 tablespoons sesame seeds, toasted, 1 teaspoon olive oil, 1 cup chopped broccoli, 1/2 lemon, juiced, Sea salt and pepper, to taste, 1 cup cooked brown rice.
Preheat broiler. Whisk sesame oil and garlic. Brush on both sides of salmon and sprinkle with sea salt and pepper. Place salmon on a baking sheet and broil for 10 minutes. Sprinkle cooked salmon with sesame seeds. Steam broccoli and flavor with lemon juice, salt and pepper. Serve cooked brown rice with lemon broccoli and broiled sesame salmon.
Day 2 Breakfast – Blueberry Walnut Waffles (400 calories)
2 frozen whole grain waffles, 1/2 cup blueberries (fresh or frozen, unsweetened/thawed), 1 tablespoon chopped walnuts, 2 tablespoons 100% maple syrup. Toast waffles and top with blueberries, walnuts and maple syrup.
Day 2 Lunch – BLT Salad (400 calories)
5 slices turkey bacon. 3 cups chopped romaine lettuce, 1 small tomato, chopped, 1 tablespoon sliced almonds, 2 tablespoons light honey mustard dressing, 5 whole grain crackers, 1 orange. Microwave bacon, cut into pieces and toss with lettuce, tomato, almonds, and dressing. Serve with crackers and an orange.
Day 2 Snack – Black Bean Salsa with Baked Chips (200 calories)
1 whole grain tortilla, 1/4 cup salsa, 1/4 cup black beans.
Day 2 Dinner – Parmesan Pasta with Sautéed Vegetables (500 calories)
2 teaspoons olive oil, 1 clove garlic, minced, 1/2 onion, chopped, 1/2 cup sliced mushrooms, 1 cup spinach, 1/2 tomato, chopped, 1/8 teaspoon each: sea salt and pepper, 1.25 cups cooked whole-grain penne pasta, 1/2 cup Northern beans, 2 tablespoons grated Parmesan cheese.
Heat oil in a pan over medium high heat. Add garlic, onion, and mushroom and cook for 4-6 minutes, until onion starts to soften. Add spinach, tomatoes, salt and pepper; cook 2-3 minutes, until vegetables are cooked. Mix cooked vegetables with pasta and beans. Top with Parmesan cheese.
Looking for an extra boost?
Another great addition to your diet is a green tea supplement like Irwin Naturals Green Tea Fat Metabolizer. This will help you burn some extra calories and bring you closer to your weight loss goals!
Have any questions or feedback about this 1500 calorie diet? Please leave a comment below…
by Sam Omidi