Free Sample Menu Plan for the 1500 Calorie Diet

Free Sample Menu Plan for the 1500 Calorie Diet

A 1500 calorie diet may offer a lot less calories than you are used to consuming. Your intake of calories does play a role in weight management, but there are some low-calorie foods that will leave you feeling more satisfied, which will help you want to make better choices in your diet. Carbohydrates and fats digest quickly, leaving you feeling hungry shortly after you've eaten. Including foods with protein or fiber will help to fill you up and keep you on track for your 1500 calorie diet plan. There are many foods that can help you meet this goal, and the following is a sample menu plan for this diet.

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

2 Comments

  1. Rev. & Mrs. Carlston Berry

    We have been on the ‘Cheerios” 1500-calorie diet for exactly one month tomorrow. I have lost 20 pounds and my wife has lost 11. I am 75, she is 73, and this is the first time since weight became a problem for her that she has been able to lose ANY weight, no matter what she tried!

    We are delighted to have these alternate menu suggestions, because the basic Cheerios Diet is very limited in that area. It offers 1 and 1/2 cups of Cheerios for breakfast and then one more time in the day if you’re hungry, with sandwich recipes and about 4 hot-meal recipes…all good, but as I say, limited as to variety.

    I was raised on sweets, and although I have successfully lost weight in the past, have had to fight that craving no matter what. The amazing thing about the “Cheerios” plan is that it has all but eliminated that craving, and has made me happy to go without snacks of any kind, except maybe one…ONE…Trisket cracker now and then. And even that I can do without if I so choose.

    Thank you for these suggestions! We are sharing our expience with some of our lifetime friends, and we will pass these to them along with the Cheerios Diet information.

  2. Lynn McCaw

    I would like to lose about 15-20 lbs – I quit smoking a year ago, feel better that way. I would love you to share your diet menu or if there is a site I could go on to follow a meal plan that would be great. Thanks

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