1500 CALORIE DIET SAMPLE

hibbler22

1500 Calorie Diet Plan for Women

Servings/day

Fruit (3-4 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (3-4 svgs) Choose from:

4-6 oz. juice (1/2 - 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-6 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

~1/2 cup whole grain crackers (less than 100 calories with 2+
grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (2-3 svgs)

Lean meat, fish, poultry, eggs, or beans (2-3 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter

Low fat and nonfat dairy (3-4 svgs) Choose from:

1 cup skim milk or 1% milk

1/2 cup 1% cottage cheese

1-2 oz. light cheese

1 cup low fat yogurt

Fats (1-4 svgs) Choose from:

1 tsp. healthy oil (such as olive oil or canola) or soft margarine

1 tsp. regular mayonnaise

1 Tbsp. low-fat mayonnaise

1 Tbsp. regular salad dressing

2 Tbsp. light salad dressing

1/2 cup ice cream

Nuts and Seeds (A healthy choice but high in calories. Eat only on occasion.) Choose from:

1/2 oz. nuts

1 Tbsp. seeds

Sweets/other (1-3 svgs) Choose from:

1 tsp. maple syrup, sugar, jelly, or jam

1 gingersnap

1 vanilla wafer


WWW.WOMENANDWEIGHT.COM

hibbler22

1500 Calorie Diet Plan for Women

Servings/day

Fruit (3-4 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (3-4 svgs) Choose from:

4-6 oz. juice (1/2 - 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-6 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

~1/2 cup whole grain crackers (less than 100 calories with 2+
grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (2-3 svgs)

Lean meat, fish, poultry, eggs, or beans (2-3 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter

Low fat and nonfat dairy (3-4 svgs) Choose from:

1 cup skim milk or 1% milk

1/2 cup 1% cottage cheese

1-2 oz. light cheese

1 cup low fat yogurt

Fats (1-4 svgs) Choose from:

1 tsp. healthy oil (such as olive oil or canola) or soft margarine

1 tsp. regular mayonnaise

1 Tbsp. low-fat mayonnaise

1 Tbsp. regular salad dressing

2 Tbsp. light salad dressing

1/2 cup ice cream

Nuts and Seeds (A healthy choice but high in calories. Eat only on occasion.) Choose from:

1/2 oz. nuts

1 Tbsp. seeds

Sweets/other (1-3 svgs) Choose from:

1 tsp. maple syrup, sugar, jelly, or jam

1 gingersnap

1 vanilla wafer


WWW.WOMENANDWEIGHT.COM

ivykivy

This is great!
The simple southern girl that I am -I had to look up whole grains. Grits aren't on the list . Guess I will have to replace them with oatmeal:grumble: