1500 CALORIE

1500 Calorie Diet Sample Menu #1

Breakfast:

1 cup Oatmeal Squares by Quaker

4 oz. skim milk (nonfat)

4 oz. orange juice

½ cup blueberries

Midmorning snack:

8 TLC Crackers – Kashi Original Whole Grain

2 pieces mini Babybel light cheese

Lunch:

2 slices Flax & Fiber bread by Arnold

1 tbsp. peanut butter – natural creamy

1 tbsp. Low sugar jam or preserve by Smuckers

1 medium apple

8 carrot sticks

Water, unsweetened tea or coffee, or diet soda

Afternoon snack:

Your choice of a 75-calorie snack

Supper:

Make a large salad

1-3 cups spinach leaves with salad greens

½ chopped ripe red tomatoes

½ cup drained and rinsed chickpeas (garbanzo beans)

½ cup low fat 1% cottage cheese

½ tbsp. salad dressing light Ranch

1 SMALL oatmeal muffin (150 calories or less)

Water, unsweetened tea or coffee, or diet soda

½ cup light vanilla ice cream

Source: http://www.womenandweight.com/reviews/diets/1500-calorie-diet-sample-menu/

Here's another. These are just a result of doing a quick google search for "1500 calorie sample diet" so if you'd like more, that's how I found these.

1. Breakfast Choices: 300-400 calories
Breakfast is the most important meal of the 1500 calorie diet. Our bodies need to sustain energy throughout the day, so be sure not to skip it. Here are some suggestions for a healthy and low-calorie breakfast:

1 cup of Cheerios and a small, sliced banana with 1/2 cup of fat free milk and 1 tablespoon of chopped walnuts
1 egg, 2 pieces of whole wheat toast and 1/2 cup of orange juice
2 egg omelet with low fat chedder cheese
2 lean sausages and a piece of fruit
2. Lunch Choices: 300-400 calories

Whether you’re at work or it’s the weekend, you can still choose healthy options for lunch from the 1500 calorie diet plan. Here are some low calorie options for lunch:
2 slices of whole wheat bread with 1 tablespoon each of peanut butter and jelly
3 ounces of tuna fish with a handful of almonds
Vegetable salad with 3 ounces of grilled chicken and low calorie vinaigrette dressing
Whole wheat pita bread with 2 tablespooons of hummus, veggie burger and grilled onions or grilled mushrooms
3. Dinner Choices: 400-600 calories

Create a habit of cooking up smaller portions of some great dinner foods. Stay withing the 1500 calorie meal plan with these healthy options:
1/2 cup of brown rice, vegetable stir-fry with added chicken or shrimp
Baked potato, baked beans and cottage cheese
3 oz sirloin steak, broiled or grilled with 1 cup of rice, 1/2 cup of carrots and a small salad with 2 tablespoons low-fat dressing
3 oz of skinless chicken breast, medium baked potato, 1 cup of cooked broccoli
4. Snacks

Depending upon the meal choices you’ve made from the 1500 calorie plan, you should still have a few calories left over for in-between snacking. Choose from fruit, vegetables and dip, a muffin or a cup of cereal. Snacking is a healthy choice for your body and your digestive system when you choose from one or more of these great snacks:
1 banana – 100 calories
flavored yogurt – 120 calories
2 kiwi fruits – 60 calories
mixed vegetables – 100 calories
small chocolate bar – 150 calories (note: dark chocolate is very healthy for your body as it is packed with antioxidants. Try to choose the darkest chocolate you can find for added health benefits)
3 cups air popped popcorn – 95 calories
2 hard boiled eggs – 150 calories
1 cup non-sugar cereal – 120 calories
1 english muffin – 130 calories

Source: http://www.3fatchicks.com/free-sample-menu-plan-for-the-1500-calorie-diet/

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This is my typical 1500 calorie day.

Breakfast - 2 Eggs Hard Boiled & Coffee

Lunch - Huge salad with 6 oz of protein and 1T of dressing
Romaine - Lettuce, 3 Cups
Generic - Grape Tomato, 5 tomatoe
Red Onion - Red Onion Slice, 1.4 onces
Cucumber - With peel, raw, 0.05 cup slices
Kirkland Signature- (Costco) - Organic Boneless and Skinless Chicken Breast, 6 oz
Oil - Olive, 1 tablespoon
Black Pearls - Large Pitted Black Olives, 6 olives

Dinner - 6 oz protein, a sweet potato or 1/2 cup of rice, and lots of veggies:
Broccoli - Broccoli Steamed, 2 cup steamed
Sweet Potato - 1 Medium Sweet Potato ,(2" Dia, 5" Long) Baked In Skin, No Salt , 1 medium
Pork - Fresh, loin, center loin (chops), bone-in, cooked, broiled, 6 oz

Snacks - Rice crackers and hummus early in the day, Dessert of fruit and nuts in the evening
Crunch Master - Toasted Sesame Rice Crackers, 15 Crackers
Costco - Pita Pal Organic Spicy Roasted Red Pepper Hummus, 4 tbsp
Generic - Honeycrisp Apple, 0.5 apple (154 grams)
Generic (Fresh) - Meyer Lemon, 1 fruit
Nuts - Walnuts, english, 0.5 oz (14 halves)

The above is 1490 calories, 99g carbs, 117g protein, 71g fat, 22g fiber, & 26g sugar

My diary is open to friends so feel free to add me and take a look. I am a vegetarian and I wouldn't say I am a health nut but I do keep the processed food to a minimum. I try to keep it balanced and within my numbers every day.

Any type of whole food. Fruits, veges, nuts, and legumes would be the ultimate way to fill up and maintain that calorie count. But it's difficult to stay away from processed foods.

you just want to remember to keep your metabolism moving...longest gap you want between meals is right around 2.5-3.5 hours and if you workout in between you want some major protein thrown in there immediately.

my day normally (normally, not always bc i believe in splurging) looks like this:

8amish - an Oikos greek yogurt and a 100 calorie Thomas enlgish muffin with a little bit of strawberry jam (around 250cals usually)

1030ish- turkey pepperoni, pickle spears, and some low calories crackers (around 200cals usually)

1ish (normally post workout) - grilled chicken, 1/2cup of instant whi rice, cheese, salsa (around 450cals)

330ish- celery, peanut butter, rasins (about 200cals)

6pmish dinner - Normally am at work so i just take a Smart Ones meal and they range from (280cals-400cals)

8pm snack (last meal of day) - healthy choice frozen greek yogurt (different flavors) all are single serving and 100cals OR the Edy's all natural Froze nstrawberry popsicle THE BEST 80 CALORIES you'll eat!!! EVER!!

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