The new year is around the corner and everyone is looking for the best eating plans to fuel their New Year’s weight loss resolutions. After all the indulging over the holidays, it will feel good to get your health back in check. Cutting down on carbs and calories is one of the best ways to lose weight, and while you shouldn’t be cutting them out completely, following a low carb 1500 calorie diet plan will ensure you stay on track and achieve your weight loss goals. Intrigued? Check out how the 1500 calorie diet works and see if it’s for you!
What is the 1500 Calorie Diet Plan?
The 1,500 calorie diet plan is is a meal plan that has you to eating 1,500 calories per day through breakfast, lunch, dinner and snacks. Following a low-calorie, low-carb diet can help you lose weight, and control your food intake. The great thing about the 1,500 calorie diet plan is that you can completely customize it to your food preferences. There are guidelines for how many calories to get at each meal, but you can tweak it to suit your taste and preferences.
The general guidelines for the 1500 calorie diet plan are 300 to 350 calories for breakfast, 350 to 400 calories for lunch, 424 to 525 calories for dinner and around 100 to 150 calories for morning and afternoon snacks. When creating your 1500 calorie diet plan, focus on nutritious foods that will fuel you throughout the day.
You don’t have to deprive yourself of tasty, but not so good for you foods all the time. Enjoying your favourite food and beverage now and then won’t hurt your weight loss goals, but indulging in these foods regularly will. The goal is to cut back on habits that are hindering your weight loss goals, such as picking up a Starbucks muffin everyday on the way to work, or treating yourself to a bowl of ice cream every night for dessert.
Foods to eat on the 1,500 calorie diet plan
1. Non-starchy vegetables such as kale, broccoli, cauliflower, mushrooms and asparagus
2. Fruits such as berries, pears, melons, grapes and bananas
3. Starchy vegetables like potatoes, peas, and butternut squash
4. Fish and shellfish including salmon, cod, shrimp, trout and oysters
5. Eggs
6. Poultry
7. Meat
8. Plant based protein sources like tofu and tempeh
9. Whole grains
10. Legumes
11. Healthy fats like avocado and coconut oil
12. Dairy such as yogurt, kefir and full fat cheeses
13. Seeds, nuts and nut butters
14. Plant based milks such as coconut, almond and cashew
15. Seasonings like garlic, oregano, rosemary, black pepper and sea salt
16. Condiments including salsa, apple cider vinegar, lemon juice and garlic powder
17. Beverages like water and sparkling water, coffee and green tea
Foods to avoid on the 1500 calorie diet plan
1. Fast foods like pizza, chicken nuggets, French fries and hot dogs
2. Refined carbs such as white bread and pasta, sugary cereals, bagels, crackers and tortillas
3. Added sugars like sugary snack bars, baked goods, candy and agave
4. Processed foods like boxed pasta dishes, processed deli meats, and packaged foods
5. Fried foods like potato chips, doughnuts and deep fried foods
6. Diet and low fat foods including low fat ice cream and diet frozen meals
7. Sweetened beverages like soda, fruit juice, energy drinks and sweetened coffee drinks
Is 1500 Calories Enough?
If you properly balance the nutrients, 1500 calories is enough to sustain you throughout the day. Although carbs should be limited, you don’t want to eat too little of them as it can actually make weight loss harder. You miss out on key nutrients, such as fibre from foods like whole grains and beans, which make you feel full on fewer calories. It’s also important to make sure you get in a good dose of protein each day- over 50 grams. Protein will help you feel satisfied while cutting the carbs and calories and give you energy to go about your day.
7-Day 1500 Calorie Diet Plan for Beginners
Day 1
Breakfast: (3) Cheese, Vegetable and Egg Muffins | Averie Cooks
Snack: 2 hard-boiled eggs
Lunch: Roasted Veggie Mason Jar Salad | Eating Well
Snack: ⅓ cup guacamole and 6 sweet potato tortilla chips
Dinner: Portobello Mushrooms Stuffed with Barley Risotto | Pure Wow
Day 2
Breakfast: Fruit and Yogurt Smoothie | Pop Sugar
Snack: ½ medium apple and 2 tsp peanut butter
Lunch: Tortellini Soup with Italian Sausage | Pure Wow
Snack: 40 pistachios
Dinner: Curried Cauliflower Steaks with Red Rice and Tzatziki | Eating Well
Day 3
Breakfast: Vegan Gluten-Free Waffles | Minimalist Baker
Snack: Medium apple with 1 tbsp natural peanut butter
Lunch: Cauliflower Chicken Chili | Cook Eat Paleo
Snack: ¾ cup edamame
Dinner: 15 tamari or marcona almonds
Day 4
Breakfast: Peanut Butter, Banana and Chia Toast | Food Network
Snack: (3) Lemon Coconut Protein Balls | Pop Sugar
Lunch: One Pan Teriyaki Chicken and Noodles | The Recipe Rebel
Snack: 2 cups air-popped popcorn
Dinner: Taco Lettuce Wraps | Eating Well
Day 5
Breakfast: Turkey Meatball Frittata | Rachael Ray Everyday
Snack: 1 cup snap peas with 3 tbsp hummus
Lunch: Parsnip and White Bean Soup with Crispy Brussels Sprouts | Live Eat Learn
Snack: 6 cucumber slices and 1 ounce cream cheese (100 calories)
Dinner: Vegan Macro Bowl | PETA
Day 6
Breakfast: Chai Oatmeal with Peaches and Pecans | Fitness Magazine
Snack: Avocado with cottage cheese
Lunch: Slow Cooker Cheeseburger Soup | The Recipe Rebel
Snack: 7 olives and a slice of cheese
Dinner: Cod with Tomato Cream Sauce | Eating Well
Day 7
Breakfast: Cheesy Bacon Breakfast Tortilla | Food Network
Snack: (3) Chocolate Chip Cookie Dough Balls | Pop Sugar
Lunch: Chickpea Shawarma Salad | Minimalist Baker
Snack: Half-ounce dark chocolate square and a banana
Dinner: Veggie Sushi Rolls | Nutrition Stripped
Ready to get started on the low carb 1500 calorie diet plan? This 7 day meal plan will kickstart your weight loss and help you get your ideal weight!
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