According to the United States Department of Agriculture, to maintain weight, males and females should consume between 2000 and 3000, and 1800 to 2400 calories per day, respectively. The exact amount varies based on age and activity level. This means that a 1500-calorie diet would be suitable for a female looking to lose weight, or a lighter, sedentary male. A 1,500-calorie diet can ensure steady, sustainable weight loss, while still allowing you the freedom to choose from a wide variety of foods.
Breakfast
Ideally, each of your main meals should contain around 400 calories, which leaves you 300 calories left over for snacks. According to nutritionist Dr. Jonny Bowden, author of "The 150 Healthiest Foods on Earth," a breakfast containing mainly protein and fat is far healthier than a typical high carbohydrate breakfast. Have two whole eggs, cooked any way you like, accompanied by a few slices of lean deli meat, and some mixed vegetables. If you would prefer a higher carb breakfast, MayoClinic.com notes that the core of a healthy, balanced breakfast should include whole grains, low-fat protein and dairy, as well as fruit and vegetables. Whole grain carbs are a better choice than regular ones, as they help lower blood sugar levels and contain more fiber. In this case, oatmeal with some nuts and fresh berries is a good breakfast choice.
Lunch
A 400-calorie lunch is very simple to construct. Have a salad, based around a healthy protein source such as chicken, turkey, lean beef, salmon or cottage cheese. Add as many dark green and brightly colored vegetables as you like. These are high in fiber, vitamins and minerals, and very low in calories. Add 1 cup of beans or other legume -- and finish with a tablespoon of an olive oil-based dressing. Alternatively, if you'd prefer a sandwich, then stick with the protein and vegetables for the filling, but choose a whole grain bread or wrap.
Dinner
At dinner, fill one-quarter of your plate with a healthy protein source, one-quarter with a healthy carbohydrate, such as sweet potatoes, rice, quinoa or whole wheat pasta, and fill the remainder of your plate with fruits and/or vegetables to complete your meal. Any vegetables are fine, although the most nutrient-dense ones tend to be dark green, such as spinach, broccoli, kale and zucchini, or brightly colored like carrots, peppers and beets. If you opt for a lean protein source, white meat or non-oily fish, then add a small amount of healthy fat to your meal, by way of a tablespoon of olive oil, or a handful of nuts or seeds.
Snacks
Snacks can come in very handy when dieting, especially if you have a busy schedule, or suffer from cravings. You have 300 calories for your snacks, which you can have as one large snack or divide into several smaller ones. One ounce of unsalted nuts, an apple, a piece of string cheese and two slices of turkey deli meat total about 300 calories; however, you choose snacks to your own liking.
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