If you want to lose weight, setting your daily caloric goal at 1,500 calories can help you get there. A 1,500-calorie diet may seem intimidating, especially when you consider that most people eat more than 3,000 calories on a daily basis. However, if you plan ahead and prepare healthy, filling and flavorful foods, sticking to a 1,500-calorie diet is easy.
Breakfast
People who eat a healthy breakfast every day are healthier and weigh less than those who skip breakfast, according to RD411.com. On a 1,500-calorie diet, breakfast should consist of around 400 calories. Some of your breakfast choices may include:
1 cup fresh strawberries, 8 whole wheat crackers, 1 tbsp. of peanut butter and 1 cup skim milk;
1/2 of a whole-wheat bagel, 1 tbsp. light cream cheese, 1 medium banana and 1/2 cup of low-fat cottage cheese;
1 cup oatmeal, 2 tbsp. blueberries and 1 cup skim milk;
2 scrambled eggs, 1 piece of whole-wheat toast, 1tsp. margarine and 1/2 cup orange juice;
1 medium orange, 1 English muffin, 1 slice of reduced-fat cheese and 1 container of yogurt.
Lunch
Lunch should consist of foods that provide energy and keep you feeling full, preventing you from snacking on junk food during the afternoon. According to Brigham and Women's Hospital, healthy lunch options include:
1/4 cup of three-bean salad, 1 whole-wheat dinner roll, 1/2 cup hummus and 1/2 cup skim milk;
1 cup minestrone soup, 2 slices of whole-wheat bread, 2 slices of tomato, 1 oz. mozzarella cheese and 1 tsp. mustard;
2 pieces of whole-grain bread, 2 oz. sardines packed in oil, 2 slices of fresh tomato and 2 tsp. mustard.
Dinner
Many people believe that they should save up calories during the day and use them for a big dinner. This couldn't be further from the truth. Dinner should consist of lean meats and vegetables with lots of vitamins and nutrients. Some easy dinner ideas include:
Stir-fry with 6 oz. of shrimp and any kind of fresh vegetables. Serve the stir-fry over a bed of 1/2 cup quinoa or brown rice;
5 oz. grilled salmon or grilled tuna with 1 tsp. olive oil, mushrooms and green peppers. Serve with 1/2 cup of couscous on the side;
5 oz. grilled chicken breast served on a bed of romaine lettuce with 1/2 of a baked sweet potato.
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