Daily Meal Plans For 1,500 Calories Or Less

When you are trying to lose weight, cutting calories is usually part of the plan. By reducing the your overall calorie intake and burning additional calories through exercise, you can drop weight in a healthy, sustained manner that will be easier to keep off. According to "Fitness" magazine, 1,500 is the lowest safe number of calories you should eat; any lower, and you risk slowing down your metabolism. By adjusting the type of foods you eat, you can stick to 1,500 calories without feeling hungry or deprived. As with any new diet, consult your doctor first.

Low Energy Density

When you are trying to keep your calories low, choose foods that will fill you up for fewer calories. According to the Centers for Disease Control and Prevention, you should eat foods with lower energy density, which means that you can eat higher volumes for fewer calories. Three cups of spinach, for example, have less than 21 calories but can help you feel fuller, longer. The CDC recommends lowering the energy density and calorie count of your favorite dishes by loading them with low-energy-dense foods like vegetables and fruit. Aside from high-calorie vegetables like avocados and starchy vegetables like corn, you can fill up on vegetables without going over your calorie limit.

Lean Protein

Lean protein can be one of your greatest allies when you are trying to lose weight. According to the National Digestive Diseases Information Clearinghouse, protein takes longer to digest than carbohydrates, which means it keeps you fuller longer and helps regulate your blood sugar to prevent dips that lead to cravings. By making protein the center of one or two meals a day, you can stay full without ingesting a great deal of calories; just make sure it is not fried or covered with high-calorie breading. Choose lean cuts of beef, chicken turkey or other protein sources like eggs and tofu.

Carbohydrates

Much has been made about low-carbohydrate diets, which are usually lower in calories. Carbohydrates give your body energy, so there is no need to eliminate them. Instead, change the type of carbs you eat. Avoid processed, white-flour-based foods like pastries and white bread, which have empty calories and metabolize into sugar; instead, choose whole grains that will keep you full. In addition, vegetables and fruit have carbs.

Drinks

The drinks you choose count toward your calorie count; if you drink regular sodas, it may send your calorie intake over the limit. And although it has no calories, research has shown that diet soda may not be any better; the American Diabetes Association found that people who drank two or more diet sodas a day have larger waistlines than those who drank none. Instead, choose drinks that will help with weight loss, like water. According to the University of Maryland Medical Center, green tea can help speed up your metabolism so that you burn fat faster.