What would be the perfect 1500 calorie meal plan be?

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.