• Maria B.

Food Lists, Meal Plans, and More!!! For a 1,500-Calorie Diet



Sometimes going on a 1,500 Calorie diet and control food intake is a good regimen for a long-term jump start for weight loss.


The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.


However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and several others.


To figure out if you fit in this category here is:


Here is the Mifflin-St. Jeor equation for both men and women:

  • Men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5

  • Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161

To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor (2).

There are five different levels of activity:

  • Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)

  • Lightly active: x 1.375 (light exercise fewer than 3 days per week)

  • Moderately active: x 1.55 (moderate exercise most days of the week)

  • Very active: x 1.725 (hard exercise every day)

  • Extra active: x 1.9 (strenuous exercise 2 or more times per day)

FOODS TO EAT ON THE 1500 CALORIE DIET:


  • Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.

  • Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.

  • Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.

  • Fish and shellfish: Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.

  • Eggs: Whole eggs are more nutrient dense than egg whites.

  • Poultry and meat: Chicken, turkey, beef, bison, lamb, etc.

  • Plant-based protein sources: Tofu, tempeh, plant-based protein powders.

  • Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.

  • Legumes: Chickpeas, kidney beans, lentils, black beans and more.

  • Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.

  • Dairy products: Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.

  • Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.

  • Unsweetened plant-based milks: Coconut, almond, cashew and hemp milk.

  • Seasonings: Turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.

  • Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.

  • Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.


AVOIDING THESE FOODS:


  • Fast food: Chicken nuggets, fries, pizza, hot dogs etc.

  • Refined carbs: White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, etc.

  • Added sugars: Sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.

  • Processed foods: Packaged foods, processed meats (deli meats, bacon), boxed pasta dishes, cereal bars, etc.

  • Fried foods: Potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.

  • Diet and low-fat foods: Diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.

  • Sweetened beverages: Soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.


TRIAL RUN 1 WEEK MEAL PLAN:


Monday


Breakfast — Healthy Yogurt Bowl

  • 1 cup (245 grams) of full-fat plain yogurt

  • 1 cup (123 grams) of raspberries

  • 2 tablespoons (28 grams) of sliced almonds

  • 2 tablespoons (28 grams) of chia seeds

  • 1 tablespoon (14 grams) of unsweetened coconut

Lunch — Salad With Grilled Chicken

  • 2 cups (40 grams) of spinach

  • 4 ounces (112 grams) of grilled chicken

  • 1/2 cup (120 grams) of chickpeas

  • 1/2 cup (25 grams) of shredded carrots

  • 1 ounce (28 grams) of goat cheese

  • Balsamic vinaigrette

Dinner — Pasta With Pesto and Beans

  • 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta

  • 1 tablespoon (14 grams) of pesto

  • 1/4 cup (60 grams) of cannellini beans

  • 1 cup (20 grams) of spinach

  • 1 cup (139 grams) of cherry tomatoes

  • 1 tablespoon (5 grams) of grated parmesan cheese

Tuesday


Breakfast — Egg and Avocado Toast

Lunch — Mozzarella Wrap

  • 2 ounces (46 grams) of fresh mozzarella

  • 1 cup (140 grams) of sweet red peppers

  • 2 slices of tomato

  • 1 tablespoon (15 grams) of pesto

  • 1 small, whole-grain wrap

Dinner — Salmon With Veggies

  • 1 small sweet potato (60 grams)

  • 1 teaspoon (5 grams) of butter

  • 4 ounces (112 grams) of wild-caught salmon

  • 1 cup (88 grams) of roasted Brussels sprouts

Wednesday


Breakfast — Oatmeal

  • 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) of unsweetened almond milk

  • 1 cup (62 grams) of sliced apple

  • 1/2 teaspoon of cinnamon

  • 2 tablespoons (32 grams) of natural peanut butter

Lunch — Veggie and Hummus Wrap

  • 1 small whole-grain wrap

  • 2 tablespoons (32 grams) of hummus

  • 1/2 avocado

  • 2 slices of tomato

  • 1 cup (20 grams) of fresh arugula

  • 1 ounce (28 grams) of muenster cheese

Dinner — Chili

  • 3 ounces (84 grams) of ground turkey

  • 1/2 cup (120 grams) of black beans

  • 1/2 cup (120 grams) of kidney beans

  • 1 cup (224 grams) of crushed tomatoes

Thursday


Breakfast — Peanut Butter and Banana Toast With Eggs

  • 2 fried eggs

  • 1 slice of Ezekiel toast

  • 2 tablespoons (32 grams) of natural peanut butter

  • 1/2 sliced banana

Lunch — On-the-Go Sushi

  • 1 cucumber and avocado sushi roll made with brown rice

  • 1 vegetable roll with brown rice

  • 2 pieces of salmon sashimi and a green salad

Dinner — Black Bean Burger

  • 1 cup (240 grams) of black beans

  • 1 egg

  • Chopped onion

  • Chopped garlic

  • 1 tablespoon (14 grams) of breadcrumbs

  • 2 cups (20 grams) of mixed greens

  • 1 ounce (28 grams) of feta cheese

Friday


Breakfast — Breakfast smoothie

  • 1 scoop of pea protein powder

  • 1 cup (151 grams) of frozen blackberries

  • 1 cup (240 ml) of coconut milk

  • 1 tablespoon (16 grams) of cashew butter

  • 1 tablespoon (14 grams) of hemp seeds

Lunch — Kale Salad With Grilled Chicken

  • 2 cups (40 grams) of kale

  • 4 ounces (112 grams) of grilled chicken

  • 1/2 cup (120 grams) of lentils

  • 1/2 cup (25 grams) of shredded carrots

  • 1 cup (139 grams) of cherry tomatoes

  • 1 ounce (28 grams) of goat cheese

  • Balsamic vinaigrette

Dinner — Shrimp Fajitas

  • 4 ounces (112 grams) of grilled shrimp

  • 2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil

  • 2 small corn tortillas

  • 1 tablespoon of full-fat sour cream

  • 1 ounce (28 grams) of shredded cheese

Saturday


Breakfast — Oatmeal

  • 1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) unsweetened almond milk

  • 1 cup (123 grams) of blueberries

  • 1/2 teaspoon of cinnamon

  • 2 tablespoons (32 grams) of natural almond butter

Lunch — Tuna Salad

  • 5 ounces (140 grams) of canned tuna

  • 1 tablespoon (16 grams) of mayo

  • Chopped celery

  • 2 cups (40 grams) of mixed greens

  • 1/4 sliced avocado

  • 1/2 cup (31 grams) of sliced green apple

Dinner — Chicken With Veggies

  • 5 ounces (120 grams) of baked chicken

  • 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil

  • 2 cups (176 grams) roasted broccoli

Sunday


Breakfast — Omelet

  • 2 eggs

  • 1 ounce (28 grams) of cheddar cheese

  • 1 cup (20 grams) of spinach cooked in 1 tablespoon (15 ml) of coconut oil

  • 1 cup (205 grams) of sautéed sweet potatoes

Lunch — On-the-Go Chipotle

  • 1 Chipotle burrito bowl made with romaine lettuce, Barbacoa chicken, brown rice, 1/2 serving of guacamole and fresh salsa

Dinner — Cod With Quinoa and Broccoli

  • 5 ounces (140 grams) of baked cod

  • 1 tablespoon (15 ml) of olive oil

  • 3/4 cup (138 grams) of quinoa

  • 2 cups (176 grams) of roasted broccoli




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