what makes up your 1500 calorie day and still enables you to

I would love to hear the answer here. I'm stuck trying to get to the same place you are!

What I eat may be a little different than what you need to eat. I have Type 2 diabetes and so I have to be careful about carbs and have them in combination with fats or proteins. With all your exercising it sounds like you may need to eat more carbs than I do. But generally, this is what I eat.

B'fast - 100 calorie English Muffin with peanut butter or a Fiber One bar

Lunch - typically Salad with chicken or some other protein, or soup with a roll or baguette. Often I eat leftovers from the previous night's dinner which would be abotu 3 oz chiken, 1/4 c rice and some vegetables.

Dinner - Some kind of protein - chicken or fish usually, rice, brocoli or greenbeans or salad. If we have pasta, I measure out the pasta and sauce (2cups pasta, 1/2 c sauce) and I eat the salad first and skip the garlic bread.

I do sometimes snack in the afternoon or after dinner and will have a 100 calorie snack pack (something sweet) or 3c popcorn.

I work out 6 days a week (burn 550-600 cal) and I eat average 1400-1500 calories a day. I am losing average of 1.5 lb per week. Are you measuring? I have lost more in inches. I follow MFP suggestions EXCEPT I add much more protein. I eat about 100-130 grams of protein. I eat (good) carbs, but make sure my protein is the same or more than my carbs. Lean meat and I supplement Protein bars/shakes to get the extra. Lots of veggies and I watch my fruit (sugar) and my sodium intake.
Hope that helps !

Sometimes a little healthy fat- like some nuts or nutbutters can do the trick. Peanuts are relatively healthy, but are higher in calories and healthy fats.

I think you should definitely bump up how many calories you are eating. You say you burn 500 calories and eat 1300--that's only 800/cals per day net, which is not enough! When I went up from 1200 to 1500 I started to finally lose weight--though to be completely honest, eating 1500 calories is a lot easier for me, so I'm less likely to cheat. BUT you can definitely eat at 1500 calories, or even I think 1600-1700 if you are really burning that much at the gym.

It's hard to say what you can add without seeing what you eat now, but a single snack can make up the difference. I like greek yogurt with sliced berries and splenda and a 1/2 cup of kashi Go Lean for a high-protein afternoon snack. You can also add a glass of milk with breakfast, or some slices of deli meat. Basically, as long as you keep eating mostly clean, you can definitely lose weight at 1500.

I haven't been tracking consistently last week (grr) but here is a pretty average day for me:

Breakfast:
Thomas Better Start English Muffin w/ small amount of butter
1c skim milk
banana

Snack:
2oz deli meat on Ry-Crisp crackers (with a little mustard/mayo)
OR string cheese + 100 cal protein shake

Lunch (left overs from last night)
Shrimp stirfry with a whole lot of vegetables
1/2 cup rice

Snack:
single serve greek yogurt
1/2 c sliced strawberries
1/2 c Kashi GoLean

Dinner:
Roasted Chicken Breast
Rosmary Roasted Potatoes
Greenbeans
Side salad if I feel fancy