Reducing your daily caloric intake to 1,200 to 1,500 calories a day while maintaining a healthy, balanced diet means knowing every morsel of food you take in each day. Plan out each meal in advance, so you can shop for fresh foods that you need to replenish more than once a week. Check the ingredients of each package to calculate portion sizes, fat content per serving and calories per meal. Leave some calorie space for a mid-morning or mid-afternoon snack, so you're not ravenous by dinner time. Make exercise a regular part of your diet plan.
Low-Fat Oils, Seasonings and Dressings
When you're putting together your daily meal plan for a 1,200- to 1,500-calorie diet, try to limit the fat calories to less than 20 percent of the total calories per meal. Choose flavorful fats such as olive oil in small amounts, and substitute traditional fats such as butter and sour cream for other flavor enhancers to spice up vegetables and sandwiches. Try 1 tbsp. of olives and diced avocado on your dinner salad. Sprinkle chopped garlic and onion on your baked potato. Experiment with other spices and herbs to find flavor combinations that make it easier for you to leave the fats behind.
Beans, Seeds, Nuts and Grains
Beans, peas, lentils and grains are your best bet for adding fiber to a 1,200- to 1500-calorie daily meal plan. A single cup of black beans provides 15g of dietary fiber, about half of the USDA recommended daily requirement. Sprinkle some sunflower seed kernels on your lettuce or spinach salad for a low-calorie, high-fiber lunch. Choose whole grain or high-fiber breads, sliced thin, for low-calorie lean turkey or chicken sandwiches. A cup of whole grain cereal with fat-free milk and a scoop of fresh fruit is a nutritious breakfast for folks pursuing a 1,200- to 1,500-calorie diet. Try a cup of whole-grain spaghetti noodles topped with tomatoes and olives instead of a potato for dinner.
Fruits and Vegetables
You can help shrink your caloric intake to 1,200 to 1,500 calories per day by substituting fruits and vegetables for some of the meats and cheeses in your daily meal plan. You'll get just as much volume, more low-calorie nutrition and a lot of flavor. Add sliced tomato, cucumbers and onions to a lean beef sandwich instead of a slice of cheese. Make a side dish of sliced squash, peppers and onions seasoned with garlic, sautéed in a splash of olive oil, to replace a serving of rice or pasta with your dinner. Serve yourself 1/2 cup of cooked oatmeal instead of a full cup, replacing the rest with a serving of sliced peaches or berries.
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