Overview of a 1,500-calorie diet plan
Each day, this plan calls for three meals and two snacks. The following is a basic overview of the 1,500-calorie diet plan:
Breakfast: 1 protein + 1 fruit + (optional) vegetables
Lunch: 1 protein + 1 vegetable + leafy greens + 1 starch/grain + 1 beneficial fat
1 Protein Snack
Dinner: 1½ proteins + 2 vegetables + 2 leafy greens + 2 starches/grains + 1 beneficial fat
1 Protein Snack
Totals for the day: 3½ protein, 1 fruit, 3 vegetables + leafy greens, 3 starches/grains, 2 protein snacks, 2 beneficial fats
Feel free to switch up your servings as long as you don’t go above the daily totals for any food group. However, try to stick to the same general routine of three meals and one snack. It is not advised to skip meals and then “double-up” during the next one.
More properly spaced meals will help you maintain your energy level, and protein at each meal (and for the afternoon snack) will keep you from becoming overly hungry.
DAY 1
Breakfast
Protein shake made with protein powder, nonfat or low-fat milk, and 1 cup of fruit
Lunch
Large salad for lunch made with:
• Leafy greens (lettuce, spinach) – whatever amount
• 1 cup (80 g) chopped mixed veggies (carrots, peppers, tomato)
• 4 ounces grilled chicken breast
• ½ cup (150 g) boiled white beans
Snack
• ⅓ cup premade hummus
• raw veggie sticks (cucumber, carrots, celery)
Dinner
Salmon sautéed with vegetables and salad:
• 6 ounces (200 g) grilled lemon salmon
• 2 cups (160 g) steamed garlic green beans
• 1 cup (150 g) cooked brown rice
• Any amount of mixed leafy greens salad
• 2 tablespoons (30 g) low-fat salad dressing
Snack
• 1 single-serve (about 5 ounces/150 g) + Greek-style vanilla yogurt
• ½ cup berries
DAY 2
Breakfast
Breakfast bowl:
• steamed or microwaved fresh or frozen spinach till hot
• topped with 2 eggs cooked any style and tomato salsa
• 1 cup cut melon (80 g)
Lunch
Stir-fry with vegetables and tofu for lunch. Sauté vegetables in oil before adding tofu and seasonings:
• 1 tbsp oil for stir-frying
• 1 cup broccoli florets (80 g)
• 1 cup broccoli florets (80 g)
• 3 ounces (about ¼ block or 125 g) firm tofu, cut into cubes
• Season with soy sauce, garlic, pepper, and ginger
• ½ cup (150 g) steamed brown rice
Snack
• 1 Protein snack bar
Dinner
Salad with grains and protein:
• 6 ounces (200 g) grilled shrimp
• ½ cup (150 g) cooked quinoa
• 2 cups (160 g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumbers, onions)
• Dressing made with 1 tablespoon olive oil and vinegar; salt and pepper to taste
• Serve over a bed of lush greens.
Snack
• Decaf nonfat latte as a snack
DAY 3
Breakfast
Parfait of Greek yogurt:
• 1 cup plain, nonfat Greek-style yogurt (250 g)
• 1 cup mango, diced
• Season with nutmeg
Lunch
Pita pocket with tuna:
• 4 oz. (100 g) tuna combined with:
• 1 tablespoon mayonnaise (low-fat)
• Chopped mixed vegetables (e.g., green onions, cucumbers, peppers)
• ½ whole-grain pita bread
• 1 tablespoon low-fat salad dressing
Snack
• 2 oz. roasted turkey breast
• 2 whole grain (brown) rice cakes
Dinner
Protein-rich sweet potato and vegetables:
• 6 ounces (170 g) grilled, lean steak
• 2 cups (160 g) roasted Brussels sprouts (halve, sprinkle with olive oil, roast for 20 minutes at 400 °F or 205 °C)
1 teaspoon olive oil (for Brussels sprouts)
• 1 medium cooked sweet potato dusted with ginger
• Steamed kale, spinach, or Swiss chard with vinegar
Snack
• 1 ounce roasted soy nuts
