If you are looking to lose weight in a slow and healthy fashion, then the 1500 calorie diet may be the right choice for you. This diet is designed with the assumption that most individuals burn more than 1500 calories per day, therefore creating a calorie deficit. The body would have to burn some fat to produce energy, therefore leading to weight loss. Plan your eating plan so you consume 350 calories at breakfast, 450 calories at lunch, 500 calories at dinner and two 100 calorie snacks. Below are several lunch options that fall within the 450-calorie range.
1. Roast Beef Sandwich with Fruit and Vegetables
- 3 oz lean roast beef
- 2 medium slice whole wheat bread
- 1 to 2 leaves of lettuce
- 2 to 3 slices of tomato
- 1 tsp low fat or fat free mayonnaise
- 1 cup raw carrots
- 1 medium apple
This lunch is an excellent option for those who like to pack their lunch and take it to school or work. This easy lunch provides fiber in the bread and apple, nutrients and vitamins in the carrots and lean protein in the roast beef. It comes to approximately 455 calories.
2. Chicken Quesadilla with Salsa
- 2 oz skinless, boneless chicken or turkey breast, sliced
- ½ tsp olive or canola oil
- 1 whole wheat tortilla, burrito size
- ½ tbsp green onion, chopped
- 1 to 2 tbsp avocado, diced
- 3 tbsp salsa
- ¼ cup reduced fat or fat free Mexican cheese, shredded
- 1 to 2 tsp lime juice
This Tex-Mex meal will taste indulgent and make you forget you’re on a diet. To make this meal, heat the oil in a nonstick skillet. Add the onion and cook 2 to 3 minutes or until softened. While onions are cooking, add salt, pepper and lime juice to the chicken. Add chicken to the skillet and cook 5 to 7 minutes or until chicken is done. Remove the chicken mixture from the skillet and place on half of the tortilla. Sprinkle the chicken with cheese and return the tortilla to the skillet. Fold half of the tortilla over to make a quesadilla. Cook 3 to 4 minutes per side or until browned. Serve topped with avocado and salsa.
- 1 cup miso soup
- Tuna roll (6 pieces)
- Seaweed salad, small
- Jasmine tea
This lunch is a great option for those dieters who are often on the go and eat out. This meal is healthy and within the 450 calorie limit. The meal provides vitamins, nutrients, fiber and healthy omega-3 fatty acids.
4. Vegetable Fajitas
- 2 whole wheat tortillas
- ½ cup refried beans, fat free or low fat
- 1 tbsp olive oil
- ½ small onion, diced
- 1 cup of peppers, mix of green, red and yellow bell peppers
- ¼ cup cilantro, chopped
For this quick and easy lunch, simply heat a skillet over medium high heat. Add the olive oil. Once oil is heated, add the onions. Sauté for 2 to 4 minutes or until onions begin to soften. Add the peppers and sauté for an additional 5 to 8 minutes. In the microwave, cover and warm the refried beans. Using a damp paper towel, warm the tortillas in the microwave. To eat, combine vegetables and beans in the tortilla, top with cilantro and enjoy.