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Medically reviewed by Dr. Rabeya Afroz Shomi
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A 1500 Calorie Diet also referred as low-calorie diet is usually used to achieve weight loss of 1 lb (0.5 kg) to 2 lb (0.9 kg) per week. Weight loss beyond 2lb is not recommended by experts. Obesity is treated by a low calorie diet. While on a low calorie diet eat more tomatoes, Eat protein-rich foods like eggs, salmon, and lean meats, consume fiber rich foods, try some chilli peppers, eat healthy fats and avoid foods that have empty calories.
An ideal 1500 Calorie Diet looks like the one mentioned below:
- TOTAL CALORIES ~1484
- Meal 1 - Shredded Wheat Cereal – 1 cup (190), Skim Milk – 1½ cups (135), Strawberries – ½ cup (27)
- Meal 2 - Scrambled Eggs (4 egg whites, 1 whole egg) (141), Grapefruit – ½ large (27)
- Meal 3 - Brown Rice – ½ cup(108), Grilled Chicken Breast – 110 grams (3 oz.)(142), Green Beans – 180 grams (6 oz.)(60)
- Meal 4 - Salmon – 150 grams (4 oz.)(207), Broccoli – 1 cup(55), Yams– 150 grams (4 oz.)(132)
- Meal 5 - Grilled Chicken Breast – 110 grams (3 oz.)(142), Light Italian Dressing – 3 Tbsp(68), Large mixed green salad – 2 cups(50)
- Approximate calories: 1484
- Meal Ratios: Protein 35%, Carbohydrates 50%, Fats, 15%
Follow this diet for a week and your weight will be reduced by 0.5kg to 0.9kg.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | Oat Meal n Eggs(2) (1 cup) |
| Mid-Meal (11:00-11:30AM) | Yoghurt (1/2 cup) |
| Lunch (2:00-2:30PM) | Tuna Sandwich (2) |
| Evening (4:00-4:30PM) | Cheese n Crakers |
| Dinner (8:00-8:30PM) | Chicken n Broccoli Pasta (1 cup) |
| Monday | |
| Breakfast (8:00-8:30AM) | Boiled Egg(3 whites) n Corn Salad (1 cup) |
| Mid-Meal (11:00-11:30AM) | Humus n Carrot Strips |
| Lunch (2:00-2:30PM) | Green Tofu Curry (1 cup) |
| Evening (4:00-4:30PM) | Orange (1) |
| Dinner (8:00-8:30PM) | Shrimp n Broccoli Pasta (1 cup) |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Sprouts (1 cup) |
| Mid-Meal (11:00-11:30AM) | Yoghurt n Sliced Apple |
| Lunch (2:00-2:30PM) | Veg Salad with Nuts n Shredded Cheese (1 cup) |
| Evening (4:00-4:30PM) | 5-6 Almonds |
| Dinner (8:00-8:30PM) | Salmon n Broccoli Salad with Yams (1 cup) |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Scrambled Egg(2) with Broccoli |
| Mid-Meal (11:00-11:30AM) | Sliced Cucumber n Carrots + Salsa Dip |
| Lunch (2:00-2:30PM) | Stir fried Veggies with Tofu Dressing (1 cup) |
| Evening (4:00-4:30PM) | 4 Cashew nuts + 4 Raisins |
| Dinner (8:00-8:30PM) | Grilled Lean Steak (1 serving) |
| Thursday | |
| Breakfast (8:00-8:30AM) | Scrambled Egg(2) + 1 Orange / Lemon |
| Mid-Meal (11:00-11:30AM) | Humus n Cucumber Strips |
| Lunch (2:00-2:30PM) | Grilled Shrimp n Quinoa (1 cup) |
| Evening (4:00-4:30PM) | Rasberries (1/2 cup) |
| Dinner (8:00-8:30PM) | Grilled Salmon n Lemon with Lettuce (1 serving) |
| Friday | |
| Breakfast (8:00-8:30AM) | Wheat Cereal with Milk(Toned) n Strawberries (1 cup) |
| Mid-Meal (11:00-11:30AM) | Yoghurt n Berries (1/2 cup) |
| Lunch (2:00-2:30PM) | Pita Tuna Pockets (2-3) |
| Evening (4:00-4:30PM) | Dark Chocolate (30gms=2-3 cubes) |
| Dinner (8:00-8:30PM) | Chicken Greek Salad (1 serving) |
| Saturday | |
| Breakfast (8:00-8:30AM) | Boiled Veg Salad (1 cup) |
| Mid-Meal (11:00-11:30AM) | Yoghurt n Mango (med.) |
| Lunch (2:00-2:30PM) | Shrimp n Broccoli Pasta (1 cup) |
| Evening (4:00-4:30PM) | Dates (2) |
| Dinner (8:00-8:30PM) | Shrimps n Black Beans (1 cup) |
Food Items To Limit
- Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
- Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
- Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
- Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
- Avoid alcohol
- Avoid aerated and artificially sweetened drinks.
Do's And Dont's
Do's:
- Eat Healthy Fat to Lose Weight
- Eat 2-3 hours before going to sleep
- Make Healthy Swaps
- Follow Smart Tips for Dining Out
Don'ts:
- Don't starve yourself
- Dont dehydrate yourself
- Dont eat if your are not hungry
- Dont eat too much saturated fat
Food Items You Can Easily Consume
- Non-starchy fruits and vegetables
- Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
- Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
- Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Have five or six small meals throughout the day.
- Eat a heavy breakfast
