What would be the perfect 1500 calorie meal plan be?

mlindquis

The most success I ever had losing weight (lost 60lbs) was following the plan in the Mayo Clinic's Healthy Weight for Everybody (now The Mayo Clinic Diet). I think it is very balanced and healthy and it goes along with what the dietitians I have met with recommend. They have 1400 and 1600 calorie goals so I will lay out what they recommend for both (lower number 1400, higher number 1600):

Vegetable servings: 4-5+ (the allow unlimited veggies)
Fruit servings: 4-5+ (unlimited fruit too, but be careful there)
Carbohydrate servings: 5-6
Protein/Dairy servings: 4-5
Fat servings: 3

Serving examples =
1 c broccoli or 2 c leafy greens= 1 veg
1/2 c sliced fruit or a small/med. piece of fruit= 1 fruit
1/2 c pasta or dried cereal or 1/2 bagel or 1 slice whole wheat bread or 1/2 medium baked potato= 1 carb
3 oz meat/fish or 2 ounces hard cheese= 1 dairy/protein
1.5 teaspoon peanut butter or 1 teaspoon oil or butter= 1 fat

I am pretty happy with their goals, though now that I have gluten issues, I would maybe trade some carb servings for fat or protein. Here is a link to get more servings and personal info from Mayo Clinic (for free): http://www.mayoclinic.org/weight-loss/itt-20084941

But, you have to eat what works in your life and budget, so don't let people give you crap! I am a fan of real food vs. processed food, but a lot of folks have a lot of luck with diet/light/sugar-free, etc. Do what works for you or you won't stick to it!

Mich4871

Unless my husband and I go out for a nice dinner, I don't usually reach 1500 calories. This is what I've had so far today... If I don't fall asleep after I put my kids to bed, I may have a small snack.

Breakfast (which is my usual breakfast)

2 Brown Rice Cakes with 1tbsp Sunflower Seed Butter - 220 cal

Lunch (Today) - Usually it's a salad

Swiss and Broccoli, Turkey Bacon and Egg (1 whole egg, 1 egg white) on a Brown Rice Wrap - 312 cal
Cup of coffee with half and half - 15cal

Snacks today:
Larabar - 200 cal
So Delicious Greek Style Coconut Milk Yogurt - Vanilla - 140 cal
Coffee with half and half - 15 cal

Dinner: 275 cal
Brown Rice Pasta - 200 cal
Eggplant sliced and grilled - 30 cal
Shredded Brussel Sprouts - 35 cal
1/4 tablespoon balsamic glaze - 10 cal

550 calories burned on Eliptical this morning.

nmncare

Oh the message boards... Ha.

Bumping for ideas.

TammyToes516

Breakfast
2eggs 140 calories
Oatmeal or toast 130 calories
Coffee

270 total

Lunch
Baked tilapia 110 calories
1/2 cup jasmine rice 120 calories
1 1/2 cup frozen veggies steamed 60 calories

290 total

Dinner

8oz boneless skinless chicken tenderloins grilled 200 calories
BBQ sauce 60 calories
1cup apsaragus spears 50 calories
1baked sweet potato w cinnamon 105 calories
415 total (975)


Snacks
1/4 cup almonds 160 calories
Protien shake w 1 frozen banana, 1 scoop whey protein powder and 1cup almond milk (handful of ice) 370 calories

1505 calories for the day. If you exercise you can just add healthy snacks like fresh fruit, veggies, yogurt, nuts.

bajoyba

The perfect 1500 calorie meal plan is one that you can stick to!

For balance, I readjusted my macro percentages and focus on those (40% carbs, 30% protein, and 30% fat is a popular ratio). I just try to make sure I'm getting enough protein, fat, and fiber. I eat around 1700 calories a day. My diary is open, and you're welcome to have a look!

FatFreeFrolicking

When i got so many harsh critiques recently when asking advice on what i usually eat for my 1400-1500 daily intake...i would love to see how to actually eat a balanced diet with only 1500 calories to intake.

Can someone show me this?

Breakfast:

2 eggs (140 calories, 12 g protein)
1/2 cup uncooked oats (150 calories)
1 tbsp flax seeds (47 calories)

Mid morning snack:

Emerald 100 calorie pack almonds (100 calories)
Banana (90-110 calories depending on weight)

Lunch:

4 oz. meat of your choice (approximately 150 calories, 20-25 g protein)
1 cup brown rice (150 calories)
As many veggies as you'd like (my dietician tells me veggies are free = zero calories)

Mid afternoon snack:

Greek yogurt with berries (around 200 calories)

Dinner:

4 oz. meat/fish of your choice (approx. 150 calories, 20-25 g protein)
1 medium sweet potato (140 calories)
As many veggies as you'd like (ZERO CALORIES)

Late night snack:

Fiber one bar (140 calories)

Total: 1477 calories

moonski96

Ok, so I just started tracking my food. I'm trying hard not to buy prepackaged stuff except for the things I would normally buy because I really want to make it work with what I normally have in the house. This is one of my close to 1500 days. It all depends on how hungry I am in the morning, if I'm not too hungry I'll have a Thomas bagel thin with Philly Cream Cheese 2x protein and some fruit or a protein bar. I also found if I'm trying to lose weight, if I put my higher calorie items in the system early in the day (or the night before), it makes it easier for me to make choices that will fit in to my plan. I also drink my 8 cups of water (sometimes more). Many days, I have my sangria - all is right in the universe then! Good luck!


Breakfast Calories
Quaker Oats - 100% Natural Whole Grains Old Fashioned, 1/2 Cup (40g) 150
Sun-Maid - California Golden Raisins (15 oz. Box), 1/8 cup (40g) 65
Walnuts--diamond Shelled Walnuts - Walnut Pieces, 1/8 Cup 100
Coffeemate - Hazelnut Fat Free Creamer 2 tbsp 50
Coffee - Brewed from grounds, 1.38 cup (8 fl oz) 3
Total 368
Lunch
Kraft Natural Shredded Cheese 2% Milk Mexican Style Four Cheese, 1/4c 80
Publix Greenwise - Salsa, Medium, 2 tbs. 10
El Monterey - El Monterey Bean & Cheese Burritos, 1 burrito 230
Total 320
Dinner
Publix - Boneless Skinless Chicken Breast 6 oz 165
Roasted Zucchini, 1 1/2 serving 134
Roasted Potatoes, 1 2/3 serving 276
Total 575
Snacks
Nature Valley - Soft Baked Oatmeal Square Peanut Butter, 1 bar 160
Coffee with FF Hazelnut Cream 52
Total 212

Totals 1475

PennStateChick

Its far from perfect, but this is today so far....

Breakfast: Banana with 1 Tbsp White Chocolate Peanut Butter
AM Snack: Clementine
Lunch: Buffalo Chicken Lasagna (leftovers from last night's dinner) with 1 piece Ghiradelli 60% cacao square
PM Snack: Clementine (may have had 2 of these, but not looking at menu right now)
PM Snack 2: String Cheese
Dinner: 4 oz grilled chicken with 2 oz whole wheat thin spaghetti and avocado sauce with 1 piece Ghiradelli 60% cacao square
Evening: 1 Yuengling Lager ;-)

rachelamber_x

My diet is in no way perfect, I usually go over on carbs and under on protein (my protein goal on here is higher than it needs to be though, for my weight the recommended minimum of 0.8g/1lb lean mass equals 74g daily).
But I do have my goal set at 1450 and am usually pretty close.
My diary is open if you want a look.

la_vie_est_belle_

go to eatthismuch.com

It's an automatic menu planner. Just put in your calorie goal and macros, your diet preferences (paleo, low carb, vegetarian, etc.) and it will generate a free menu for you! (and shopping lists, etc.)

jenna808

Perfect will be different for everyone, but keeping balance is key, and more protein and fiber works best for me, example of a "perfect" day for me that keeps me full and happy (example is from Sat. in my diary, which you can check out if you want)
Breakfast (306 cals)
coffee w/ creamer
3 egg whites
1 chopped tomato
onions, mushrooms, peppers
1/4 feta cheese

Snack (265 cals)
string cheese
hummus
mini pita toasted in toaster (dip it in the hummus yumm)
all the baby carrots you want

Lunch (336 cals)
tilapia (or 4 oz lean meat of choice) w/ mrs. dash lemon pepper seasoning
greek yogurt
blueberries
frozen raspberries

Dinner (350 cals)
grilled chicken
brown rice
veggie mix
sweet and sour sauce

Night Snack (240 cals)
cinnamon and brown sugar almonds
gala apple

1497 calories, 43 fat, 166 carbs, 36 fiber, 134 protein

Joebob8

I've been eating more or less like this for years and have managed to sustain a 70 pound weight loss for nearly a decade (FYI i am 30, 5'3, 121 and 19% body fat) so I think it's pretty good:

Breakfast: 1 full fat or 2% Greek yogurt, 1 tablespoon jam (200-250 calories) OR smoothie of frozen banana, kale, almond milk, protein powder (250 calories) OR kashi go lean crunch cereal with almond milk (250 calories) or bacon and eggs (250-300 calories)

Lunch: varies depending on my mood but it has to have plenty of protein and fiber! Example off top of my head would be high fiber pita stuffed with chopped up chicken breast, low sodium tomato sauce, 1/4 cup low fat mozzarella cheese (400 calories)

Snack: depends how much I ate for lunch, but it could be an apple, or 250 calories worth of trail mix, or a vanilla protein crunch bar, or a Greek yogurt with jam or fresh berries mixed in

Dinner: I stuff myself with vegetables at dinner time. A quick dinner might be chicken breast and a microwave steam bag of broccoli, cauliflower and carrots, or a steam bag of spinach, or I'll boil cauliflower and blend it with a bit of almond milk and Parmesan cheese, or I'll steam veggies and purée them into soup, or roast them in the oven, or make a huge salad with kale, avocado, tomato, evoo and sea salt, or spaghetti squash with tomato sauce....the list continues. Vegetables play the starring role! For protein I might have chicken, or a lean hamburger patty, or fish, or tofu, whatever I feel like. This all generally amounts to 400-600 calories.

Dessert: Half a bar of mast brothers chocolate, or a bowl of berries (160-200 calories). If I eat anything with a higher sugar content I will binge like a maniac so I have to be mindful!


I eat pretty much the same whether I am trying to lose fat or maintain, I'm just stricter with calorie intake when trying to lose. And I allow myself all sorts of "cheat" meals and foods, but even then I maintain very high quality standards (= no fast food made from pink sludge. Ever.) it's an expensive diet but my body is my most cherished possession.