i'm recommending a simple 1500 calorie diet meal plan for you today, a plan that will ensure you are energetic and comfortable while cutting calories and losing 0.5-1kg of weight per week while staying healthy.
Weight loss meal plan 1500 calories
here's a brief science, in general an adult male has a basal metabolism of 1500-2000 calories a day and a female 1000-1500 calories. So we plan to use 1500 calories as the calorie value and with proper exercise, a significant calorie gap can occur to achieve weight loss, which is the basic principle of weight loss. However, the calorie intake can be adjusted appropriately depending on the individual person.
This simple 7-day plan weight loss meal plan features high-protein, high-fibre foods each day (studies have shown that this combination keeps you feeling fuller for longer, thus helping with weight loss) and strategically balances calories throughout the day so you don't feel hungry. Calorie totals are listed next to each meal so you can easily change foods (or adjust your diet to change your calorie intake) as you see fit. Combine this healthy eating plan with daily exercise and you'll be on the track to healthy weight loss.
How to prepare a week's worth of meals:
making time for food preparation during the week and saving yourself time during a busy week is our principle and the suggestions are as follows.
1. Make your ravioli and vegetable soup before lunch on days 1 and 2.
2. Mix carrots with avocado yoghurt.
3. Baked cereal can be used to save time.
4. You can eat two hard-boiled eggs on days 4 and 5.
5. Make a batch of brown rice on days 1, 2 and 5.
Here are the details of the diet.
Day 1
speciality: Smoked salmon
breakfast (376 calories)
1 avocado + egg + toast
1 banana
breakfast snack (109 calories)
1 small cup of blueberries
1/2 cup plain nonfat greek yoghurt
lunch (421 calories)
small bowl of ravioli and vegetable soup
2 tomatoes + cheese on toast
afternoon tea (119 calories)
1/4 cup hummus (can be substituted for soybeans)
1 cucumber slice
dinner (495 calories)
1 portion of smoked salmon
half a bowl of brown rice
1 tbsp crushed walnuts
1 cup green beans
add the green beans to the olive oil, salt and pepper and grill with the salmon. Mix the rest of the oil with the rice, season with salt and pepper and top with chopped walnuts for a simple brown rice meal.
Daily total:1519 calories, 78g protein, 172g carbohydrate, 29g fibre, 61g fat, 1994mg sodium.
Day 2
speciality: Cooked pumpkin and tofu curry
breakfast (376 calories)
1 avocado egg on toast
1 medium banana
breakfast snack (155 calories)
6 dried apricots
8½ walnuts
lunch (382 calories)
leftover soup
small bowl of ravioli and vegetable soup
2 inch slices of bread (wholemeal)
1 medium orange
afternoon tea (119 calories)
1/4 cup hummus (can substitute soybeans)
1 cucumber
dinner (478 calories)
1½ cups cooked, pumpkin and tofu curry
half a bowl of brown rice
daily total:1510 calories, 55g protein, 198g carbohydrate, 36g fibre, 63g fat, 1313mg sodium
day 3
featured ingredient: Meat and pepper jar
breakfast (348 calories)
1/4 cup toasted cereal
1 cup plain nonfat greek yogurt
1 cup blueberries
breakfast snack (62 calories)
1 orange
lunch (354 calories)
1 apple and parmesan with pancakes
afternoon tea (152 calories)
half an apple (can be sliced)
1 spoonful of peanut butter
dinner (502 calories)
1 serving (1 pepper) moroccan-style stuffed pepper
1 small bowl of spinach + 50g lean beef
small bowl of sautéed beef with spinach. A dash each of olive oil, salt and pepper. (cooking instructions can be found on your own)
evening snack (101 calories)
2 tablespoons. Chocolate chips, preferably dark chocolate
daily total:1518 calories, 76g protein, 193g carbohydrate, 29g fibre, 54g fat, 1656mg sodium.
Day 4
warm lentil salad with sausages and apples
breakfast (348 calories)
1 small cup toasted cereal (20-30g)
1 cup plain non-fat greek yoghurt
1 cup blueberries
breakfast snack (165 calories)
2 hard-boiled eggs
add 2 teaspoons of hot sauce if desired
lunch (409 calories)
2 cups mixed vegetables
110g cooked chicken breast
half a sweet chilli, sliced
small half grated carrot
2 tablespoons vinegar
mix the various ingredients and salad with the vinaigrette.
1 orange
afternoon tea (155 calories)
6 dried apricots
8½ walnuts
dinner (444 calories)
small half cup cup hot lentil salad with sausages and apples
small half cup quick pickled beets
daily total:1522 calories, 108g protein, 135g carbohydrate, 29g fibre, 65g fat, 1536mg sodium
day 5
speciality: Chicken curry
breakfast (328 calories)
1 cup whole bran cereal
1 cup skimmed milk
1 cup blueberries
breakfast snack (101 calories)
2 medium carrots
2 tablespoons yoghurt with avocado
lunch (464 calories)
2 tomatoes with cheese on toast
2 cups mixed vegetables
a few grated carrots
half a cup of cucumber, sliced
1 hard-boiled egg
1 tablespoon unsalted toasted almonds
top greens with grated carrots, cucumber, boiled egg and almonds mixed with olive oil and balsamic vinegar.
Afternoon tea (140 calories)
3 dried apricots
half a cup plain non-fat greek yoghurt
1 tablespoon chopped walnuts
dinner (488 calories)
1/2 cup instant chicken (can be made into a curry flavour)
3/4 cup brown rice
daily total:1520 calories, 81g protein, 192g carbohydrate, 40g fibre, 60g fat, 1454mg sodium
day 6
korean style beef stir fry
breakfast (328 calories)
1 cup whole bran cereal
1 cup skimmed milk
1 cup of blueberries
breakfast snack (66 calories)
2 tablespoons yoghurt with avocado
1 cup sliced cucumber
lunch (387 calories)
leftover chicken from the previous day
1 ½ cups instant chicken (curry flavour)
1 cup spinach
put the chicken on top of the spinach and microwave it.
1 orange
afternoon tea (200 calories)
1/2 medium apple, sliced
1 tablespoon. Peanut butter
dinner (507 calories)
2 cups of korean-style stir-fried beef (see recipe on your own)
1 cup cooked buckwheat soba noodles (about 50g dried noodles)
daily total:1488 calories, 90g protein, 202g carbohydrate, 44g fibre, 48g fat, 1698mg sodium
day 7
breakfast (328 calories)
1 cup whole bran cereal
1 cup skimmed milk
1 cup blueberries
breakfast snack (117 calories)
1/4 cup avocado yoghurt
1 cup sliced cucumber
lunch (409 calories)
2 cups mixed vegetables
110g oz cooked chicken breast
1/2 medium red pepper, sliced
1/4 cup grated carrots
2 tablespoons vinegar
combine all ingredients and salad with vinaigrette.
1 orange
afternoon tea (65 calories)
5½ walnuts
dinner (494 calories)
1 (1/4 pizza) wild mushroom pizza with greens and parmesan
evening snack (101 calories)
2 tablespoons chocolate chips, preferably dark chocolate
daily total:1515 calories, 80g protein, 184g carbohydrate, 40g fibre, 68g fat, 1385mg sodium.
This diet plan is for reference only ingredients can be substituted according to your own conditions.