1500 calorie diet plan is a diet plan in which you intake 1500 calories every day. If you are going for a workout daily but you want to increase the rate of your weight loss then you need to follow a proper diet plan.
If you are a woman and you are going to workout or if you are men or an aged person going for the light workout then 1500 calorie diet plan is the best one for you. But do not forget to follow exercise as well with the diet.
If you are losing 1 kg per week by following the exercise and 1500 calorie diet plan then this is best for you and you can continue this as losing 1 kg per week is something not harmful to your health and metabolism.
You can work properly with this but if you losing weight more than 1 kg per week then opt higher calorie diet and if you are losing less than 1 kg per week then you can go for lower calorie diet like 1200 calorie diet.
So, the article contains the complete 1500 calorie diet plan which you need to follow and there are the different diet plan for Indians and for diabetic patients. So, you can follow which suits best to you.
Table of Contents
Why 1500 Calorie Diet Plan?
1500 calorie diet plan involves intake of 1500 calories daily. This is the plan in which you can both take delicious food and lose your weight. As 1500 calories are a lot if you take them smartly. So, if you want to lose weight at the slow rate or just want to maintain your weight then you can go for this plan.
Who Can Follow This Plan?
Anyone who wants to lose weight at a rate of about 1kg a week can go this plan. You also one should check once, the minimum amount of calories that is required by your body through BMR calculator (Basal Metabolic Rate).
This usually results into 1200 – 1800 calories which are required for a person to live a proper life. If this calculator is giving you the result of 1200 to 1500 calories then you go this diet plan.
Diet Plans
1. Diet Plan 1
This is a proper diet plan of 1500 calories for 5 days and you need to follow this plan every five days to keep to healthy, eating tasty food but in a controlled manner for better health.
Day 1
A. Breakfast
- Banana spice smoothie – 1 serving
- Calorie content – 283 calories
B. Morning Snack
- Whole-wheat bread – 1 slice
- Part-skim ricotta – 2 tbsp.
- Dried fig – 1 chopped
- Honey – 1 tsp.
- You can top your bread slice with part-skim ricotta, dried fig and honey.
- Calorie content – 154 calorie
C. Lunch
- For lunch, you can take a salad of the following ingredients.
- Lettuce – 2 cups
- Raw vegetables chopped – 1 cup
- Hard-boiled egg – 1
- Raisin – 2 tbsp.
- Almond – 2 tbsp.
- Low fat balsamic used for dressing.
- Calorie content – 402 calories
D. Evening Snack
- Small apple – 1
- Pistachios – 22
Calorie content – 150 calories
E. Dinner
Quinoa with veggies – 1 bowl
Ingredients
- Extra- firm tofu diced – ½ cup
- Diced broccoli and carrots – 1 cup
- Canola oil – 2 tsp.
- Sesame oil – ½ tsp.
- Soya – sauce – 2 tsp.
- Quinoa – 1 cup
- Peanuts – 1 tbsp.
Procedure
- Take a bowl and add extra firm tofu, broccoli and carrots, canola oil, sesame oil and soya sauce.
- Stir well and fry for some time.
- Serve this mix on cooked quinoa and top it with peanuts.
Calorie content – 498 calories
Day 2
Breakfast
Egg sandwich
Ingredients
- Egg – 1
- Butter – 1 tsp.
- Tomato slices
- Whole grain toast – 2 slices
- Sliced avocado – ¼
Procedure
- Scramble your egg in butter and form layers of all the vegetables on both the slices.
Calorie content – 319 calories
Morning Snack
- Skim latte – 12-oz
- Clementine – 1
- Calorie content – 135 calories
Lunch
- Whole wheat pita bread – 1
- Feta cheese – 1 oz.
- Grape tomatoes – 1 cup
- Kalamata olives – 6
- Hummus – ¼ cup
- Raw spinach – 1 cup
- Olive oil – 1 tsp.
- Lemon juice
Make the sandwich of this as you like and have it for lunch.
Calorie content – 396 calories
Evening Snack
Tortilla chips – 18 baked
- Guacamole – ¼ cup
Calorie content – 198 calories
Dinner
- Carne asada taco and
- Lettuce – 2 cups
- Low-fat vinaigrette – 2 tbsp.
- Light beer – 12 oz. or lemonade – 8oz.
- Calorie content – 484 calories
Day 3
Breakfast
- Non-fat plain yoghurt – 8 oz.
- Mixed berries – 1 cup
- Low-fat granola – ¼ cup
- Sliced almonds – 1 tbsp.
- Calorie content – 310 calories
Morning Snack
Fruit and nut bar
Calorie content – 200 calories
Lunch
Tuna stiffed pita
For this, you need to mix ½ can water packed light tuna with 1 tsp. lemon juice, ¼ cup white beans and lemon juice. Take 2 leaves of lettuce and use it for serving the prepared mix on a whole wheat pita. Then garnish with 1 cup grapes.
Calorie content – 371 calories
Evening Snack
- Sugar snap peas – 1 cup
- Hummus – ¼ cup
- Calorie content – 130 calories
Dinner
- Creamy chicken potpie
- And lettuce – 2 cups
- Red onions sliced and
- White wine vinaigrette – 2 tbsp.
- Calorie content – 497 calories
Day 4
Breakfast
Cheese with veg
Ingredients
- Whole wheat bagel – ½
- Neufchatel cream cheese – 1 tbsp.
- Smoked salmon – 1 oz.
- Tomato – 1
- Cucumber – some slices
- Red onion – 1 small
Procedure
- Take the whole wheat bagel and top it with all the veggies.
Calorie content – 303 calories
Morning Snack
- Banana – 1 small
- And peanut butter – 1 tbsp.
- Calorie content – 190 calories
Lunch
- Low-sodium lentil vegetable soup – 1 cup
- Whole wheat bread – 1 thin slice
- Pesto – 2 tsp.
- Mozzarella cheese – 2 tbsp.
- Sun-dried tomatoes – 2 chopped
- Calorie content – 405 calories
Evening Snack
- Crispy rye crackers – 2
- Spreadable low-fat cheese – 1.5 tbsp.
- Calorie content – 97 calories
Dinner
- Clementine and five spice chicken – 1 serving
- ½ cup brown rice
- Calorie content – 455 calories
Day 5
-
Breakfast
Oatmeal with apple and cinnamon
Ingredients
- Skim milk – 2/3 cup
- Rolled oats – 1/3 cup
- Chopped apple – ½ cup
- Chopped walnuts and cinnamon – 2 tbsp.
Procedure
- Cook oats and apple with milk and then top it with chopped walnuts and cinnamon.
Calorie content – 311 calories
-
Morning Snack
Non-fat plain yoghurt – 1 cup
Mixed berries – 1 cup
Calorie content – 160 calories
-
Lunch
Veggie dish
Ingredients
- Whole wheat tortilla – 1
- Low-fat shredded cheddar – 1/3 cup
- Black beans – ¼ cup
- Sliced peppers and mushrooms – ¼ cup each
- Olive oil – 1 tsp.
- Avocado – ¼ sliced
Procedure
- Take 1 whole wheat tortilla.
- Stuff it with beans, peppers, mushrooms and sauté them in olive oil.
- Serve it with avocado.
Calorie content – 402 calories
-
Evening Snack
Carrot sticks – 1 cup
Hummus – 3 tbsp.
Calorie content – 130 calories
-
Dinner
Halibut packets with mushrooms and polenta – 2 servings
Calorie content – 480 calories
Recipes Of The Various Dishes Involved In The Above Diet Plan
-
Banana Spice Smoothie
Ingredients
- Bananas – 2 ripe
- Vanilla kefir – 2 cups
- Ground cinnamon – ½ tsp.
- Nutmeg grounded – 1/8 tsp.
- Ground allspice – 1/8 tsp.
- Ice cubes – 12
Procedure
- Blend all the ingredients in the blender and blend well. Then serve.
-
Carne Asada Tacos
Ingredients
- White vinegar – ½ cup
- Chilli powder – 2 tbsp.
- Extra virgin olive oil – 2 tbsp.
- Salt – 2- ¾ tsp. divided
- Garlic powder – 1 tsp.
- Flank – 2 pounds
- Chopped tomatoes – 1 pound
- Jalapeno peppers – 2-4 fresh
- Chopped onion – ½ cup
- Chopped fresh cilantro – ½ cup
- Avocado – 1 ripe
- Lime juice of one lemon
- Corn – 16 each of 5 to 6 inches
- Crumbled cotija cheese – 1/3 cup
Procedure
- Take a baking dish and add vinegar, chilli powder, salt and garlic powder to it.
- Add steak to it for coating.
- Cover and keep it for marinating in the refrigerator for 1 to 24 hours.
- Before cooking meat, make salsa for about 20 minutes.
- Take another bowl and add tomatoes, jalapeno, onion, cilantro and remaining salt to it.
- Preheat oven and place it in an oven.
- Place steak for baking.
- Serve it.
-
Creamy Chicken Potpie
Ingredients
- Extra virgin olive oil – 4 teaspoons
- Boneless, skinless chicken breast – 1 pound
- Sliced shallots – 1 cup
- Frozen mix vegetables – 1 10 to 12-ounce bag
- Dried thyme – ¼ tsp.
- Reduced sodium chicken broth – 2 cups
- Corn starch – ¼ cup
- Reduced fat sour cream – ¼ cup
- Salt – ¼ tsp.
- Freshly ground pepper – ¼ tsp.
- Defrosted phyllo dough – 6 sheets of 9 by 14 inch
- Cooking spray of olive oil or canola oil
Procedure
- Preheat your oven to 425 degrees Fahrenheit.
- Take 2 tsp. of oil in a non-stick pan and heat it over medium flame.
- Add chicken and cook for 2 to 3 minutes till it turns white.
- Take it in the plate.
- Now, again take 2 tsp. of oil and add shallots to it.
- Cook it for 2 to 3 minutes till they get soft on low heat.
- Add thyme and vegetables and keep stirring.
- Add 1 ¾ cups broth and boil it.
- Now take remaining 1 ¾ cups broth in a bowl and mix corn starch in it.
- Add this mixture to the pan.
- Again boil and cook till the mixture is thick.
- Remove from heat.
- Add salt, pepper and sour cream.
- Take the mixture in baking dishes.
- Take phyllo sheet.
- Coat them with cooking spray.
- Set potpies on the baking sheet.
- Bake for 20 to 22 minutes till they turn brown.
-
Clementine And Five Spice Chicken
Ingredients
- Clementine – 8 – 10
- Chinese five-spice powder – ¼ tsp.
- Szechuan peppercorns – ¼
- Canola oil – 2 tsp.
- Large bone-in chicken thighs – 4
- Kosher salt – 1 tsp.
- Small and fresh cilantro leaves – ¼ cup
- Toasted sesame oil – ¼ tsp.
Procedure
- Finely grate 1 tsp. zest.
- Extract juice from clementine.
- Take a small bowl and add five spice powder, peppercorns, zest and juice of clementine.
- Take some oil in a non-stick pan and heat it over medium heat.
- Season the chicken with salt and cook it from both sides till it turns brown.
- Add mixture prepared in the bowl to it.
- The flame should be turned simmer.
- Cook the chicken for 18 to 20 minutes.
- Keep it covered while cooking.
- In the men time, take 2 clementines and peel and slice them.
- When chicken is cooked, take it off a plate and cover it with aluminium foil to keep it warm.
- Now prepare a sauce for this by adding sauce to the pan and heat it and then heat more by adding clementine, sesame oil, cilantro and greens .
- Serve the chicken with this prepared sauce.
- Halibut packets with mushrooms and polenta
Ingredients
- Extra virgin olive oil – 1 tbsp.
- Centre cut bacon – 4 slices
- Sliced red onion – 1 cup
- Garlic – 4 cloves
- Mushrooms – 8 ounces
- White wine – 4 cup
- Polenta – 1 14 to 18-ounce tube
- Halibut – 4 to 5 ounce
- Salt – ¼ tsp.
- Freshly ground pepper – ¼ tsp.
- Fresh basil – ¼ cup
Procedure
- Preheat your oven to 450 degrees Fahrenheit.
- Heat some oil in a non-stick pan.
- Add bacon to it and cook till bacon gets soft.
- Add garlic and onion to it and cook for 2 to 3 minutes.
- Mushrooms are added and cook for 6 to 7 minutes.
- Add wine to it and off the flame.
- Take this mixture and keep it for baking suitably. sprinkle with basil and serve.
These two are the diet plans for Indians for 1 day and this plan is needed to be followed every day.
2. Diet Plan 2
-
Breakfast
- Bran flakes – 1 cup
- Banana – 4 oz.
- 8 oz. 1% milk
-
Lunch
- Wheat bread – 2 slices
- Lean sliced ham – 2 oz.
- Mustard – according to desire
- Lettuce – according to desire
- Tomato – 1 slice
- Reduced-fat mayonnaise – 1 tbsp.
- Raw carrots – 1 cup
- Apple – 1
- Peanuts – 10
-
Evening Snack
- Pop-corn with low fat i.e. no butter – 3 cups
- Sugar-free hot cocoa, mix – 1 packet and water
-
Dinner
- Dinner roll – 1 small
- Margarine – 1.5 tsp.
- Rice – 1/3 cup
- Cooked broccoli – 1 cup
- Baked chicken – 3 oz.
- Green salad – according to desire
- Raw vegetables – 1 cup
- Reduced fat salad dressing – 1 tbsp.
- Strawberries – 1.25 cup
3. Diet Plan 3
-
Breakfast
- Wheat toast – 1 slice
- Oatmeal – ½ cup
- No sugar added jam – 2 tsp.
- Blueberries – ¾ cup
- Fat-free yoghurt – 1 cup
-
Lunch
- White bread – 2 slices
- Sliced turkey – 2 oz.
- Mustard – according to desire
- Lettuce – according to desire
- Pickle – 1
- Cherry tomatoes – 1 cup
- Reduced fat mayonnaise – 2 tbsp.
- Sliced cantaloupe – 1 cup
-
Evening Snack
- Pretzels – ¾ oz.
- 1% milk – 8 oz.
-
Dinner
- Dinner oil – 1 small
- Margarine – 1.5 tsp.
- Corn – ½ cup
- Cooked squash – ½ cup
- Green beans – 1 cup
- Grilled flank steak – 3 oz.
- 2 pecans diced on green beans
- Pine apple – ¾ cup
4. Diet Plan 4
This diet of 1500 calories is especially created for the diabetic patients. They are needed to follow this diet plan. If you are proper vegetarian then also you can follow this diet. This is proper for you as well.
-
Early Morning
- 1 tsp. Fenugreek seeds with 1 cup of water
- And 1 cup tea without sugar
- And 2 marie biscuits
- Calorie content – 91 calories
-
Breakfast
- 2 small stuffed lauki/methi parantha
- And 1 cup i.e. around 50gm. Curd
- Calorie content – 300 calories
Or
- Omelette with capsicum of 2 egg whites
- And 2 brown bread
- Calorie content – 250 calories
-
Morning Snack
- 1 apple of around 50 to 60gm.
- Green tea with no sugar
- Calorie content – 40 calories
-
Lunch
- 1 soup bowl of Brown rice pulao of vegetables
- And 1 small bowl of raita of onion and cucumber
- And 1 bowl mix veg salad
- Calorie content – 335 calories
- Take the walk of 10 minutes after lunch with 1 cup of warm water with lemon or green tea without sugar.
-
Evening Snack
- 1 cup green tea or normal tea or coffee without sugar
- And 1 bowl of stuffed rice or 2 wheat rusk
- Calorie content – 280 calories
-
Dinner
- 3 medium sized whole flour chapatti
- And 1 medium bowl vegetable of gourd or palak or mix veg.
- And 1 small bowl of curd or kadhi or dal
- Calorie content – 435 calories
Benefits Of The Plan
The various benefits of this plan:
- This involves 1500 calories which are actually a large amount and you can try a lot of delicious and interesting recipes in this plan.
- You do not need to go for exercise.
- You can keep yourself totally fit by following smart intake of calories.
Result Of The Plan
This plan is basically used for keeping yourself fit and fine without going out for exercise and in addition it also help you to lose weight at the slow rate.
The result of this plan is awesome in which you can lose weight and if you are not losing much then you can definitely maintain weight without going for workout.
What You Need To Avoid?
Fatty foods, sweet foods and various flavoured foods, all are really harmful to your health. These are the things that basically need to be avoided as these things keep on storing fat in you.
So, go for a 1500 calorie plan, which is not a much difficult plan but avoid unhygienic and unhealthy foods as much as possible.
Conclusion
The above article presents the solution for each and every person. Anyone who wants to follow the 1500 calorie diet plan then choose according to your specification. If you love to try a lot of dishes and also love to cook or have some good cook then he or she can go for diet plan1.
This is a diet plan for 5 days and you need to repeat this plan after every five days. Remember you need to do light exercise as well with this diet plan of you want to lose around 1 kg per week. Diet plan 2 and diet plan 3 are specially designed for Indians. This is a simple diet plan and you need to follow it daily.
Diet plan 4 is specially designed for diabetic patients of India. This diet can also be followed by Indians who want to follow a proper vegetarian diet. By following these diet plans you can keep yourself healthy forever.
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