According to the American Dietetic Association, in order to maintain a healthy weight, your energy intake must be balanced. The best way to fuel the body is by choosing a variety of nutrient dense foods that are loaded with energy, protein, vitamins and minerals. A 1,500 calorie meal plan is ideal for active women with weight loss goals. The diet can be divided into three 400-calorie meals with two 150-calorie snacks.
Breakfast
According to the information website RD411, breakfast eaters tend to be healthier while breakfast skippers tend to be overweight. Using calorie counts established by Nutrition Data.com, some easy 400-calorie breakfast meals include:
1/2 cup low fat cottage cheese with a medium banana and 1/2 of a whole wheat bagel with 1 tbsp light cream cheese;
2 scrambled eggs cooked in 1 tsp margarine, 1 slice of whole wheat toast with 1 tsp margarine and 1/2 cup orange juice;
1 whole wheat English muffin with 1 slice of low fat cheese, 1 container of light yogurt, 1 medium orange;
1 cup cooked oatmeal with 2 tablespoons of raisins and 1 cup skim milk;
8 whole wheat crackers with 1 tbsp of peanut butter, 1 cup whole strawberries, 1 cup skim milk.
Lunch
The American Dietetic Association says lunch skippers lack afternoon energy and are more likely to over eat later. Easy lunches can be prepared the night before. Examples of 400 calorie easy lunches include:
A turkey sandwich on whole wheat bread with 2 oz deli turkey, lettuce and tomato, 1 cup melon fruit cup, 1 cup light yogurt;
1 cup chicken noodle soup, 8 saltine style crackers, 1 mozzarella string cheese, 1 medium apple, 6 baby carrots;
1 cup cold pasta mixed with 1 cup steamed California style vegetables and 1.5 oz. cooked chicken breast and 2 tbsp fat free Italian dressing;
2 rice cakes topped with 2 tbsp peanut butter and 1 small banana, 1/2 cup sliced cucumbers;
1 small whole wheat pita stuffed with 4 tbsp hummus, lettuce, tomato and alfalfa sprouts, small garden salad with 1 tbsp light salad dressing, 1 cup fresh mixed berries, 1 snack size bag of baked potato chips.
Dinner
The ADA says eating a nutritious meal at the end of the day will restore balance. Quick and easy 400 calorie dinner meals include:
3 oz broiled salmon with 1/2 cup brown rice, 1 cup steamed broccoli, small garden salad with 1 tbsp light dressing;
A veggie burger on whole wheat bun with lettuce and tomato, 1/2 cup roasted red potatoes, 1 corn on the cob;
Chicken parmesan (3 oz chicken topped with 1/2 cup tomato sauce and 1 oz mozzarella cheese), 1 oz Italian bread, 1/2 cup steamed green beans;
3 oz. roasted pork chop, 1/2 cup applesauce, 1/2 cup brown rice, 8 roasted asparagus spears.
Snacks
Snacks help control hunger and prevent overeating. The ADA suggests eating one fruit and one vegetable every day as a nutrient rich snack. Easy 150 calorie snacks include:
3 graham crackers with 1/2 tbsp peanut butter and 1 tsp jelly;
1 oz whole wheat pretzels with 1 small orange;
15 baby carrots with 2 tbsp light ranch dressing;
1 cup light yogurt with 1/2 cup cheerios;
2 celery stalks with 2 tbsp low fat cream cheese and 1/2 cup light canned peaches;
1 medium pear and 1 wedge low fat cheese.
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