1500 Calorie Diet
Calorie-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.