Limiting your intake to 1500 calories per day is a good guideline for healthy weight loss in most women. Depending on your height, age and activity level, you may need more or less calories to achieve your goals. Understanding portions for a 1500 calorie diet is an effective reference point for following an individualized diet plan. When restricting calorie intake, it is important to include the five main food groups to get the nutrients you need.
500 Calorie Meals
The easiest way to conceptualize a 1500 calorie diet is to have to three 500 calorie meals per day. Once you get a feel for a few sample meals that are 500 calories, it will be easy to make the right choices. Eating snacks throughout the day is an effective way to keep your metabolism going, but it can also make it difficult to be sure exactly how much you’re eating. As you get comfortable with calorie counting, break up meals to have a smaller breakfast or lunch to allow room for snacks. You can have three 500 calorie portions at any time of the day, and in divided portions if you choose. It all comes down to total calories in versus total calories out.
Breakfast & Snacks
Having 500 calories for breakfast may seem like more than you are used to. If you are not a big breakfast eater, have just 300 calories for breakfast and save the remaining 200 for a snack later. Here's two possible breakfasts that follow this diet: two boiled eggs (150 calories) + 1 glass of orange juice (150 calories) + a plain English Muffin (200 calories) or 1 cup of high-protein whole grain cereal (200 calories) + glass of skim milk (100 calories) + four prunes (100 calories) + a 100 calorie granola bar for snack. In case you were wondering, coffee has no calories, but a packet of sugar is about 15 calories and 2 tbsp. of half & half has 40 calories. It is helpful to keep a food diary to calculate calories from your favorite meals and snacks.
500 Calorie Lunch & Dinner
Use your lunch and dinner meals as opportunities to increase your fruit and vegetable intake. Try having a peanut butter and jelly sandwich: two slices of whole wheat bread (200 calories), 2 Tbsp of peanut butter (200 calories), 2 Tbsp of jelly (100 calories) or skip the jelly and have a banana or a glass of skim milk instead of jelly.
A big salad with lots of lettuce (practically 0 calories) + 2 Tbsp of ranch dressing (150 calories) + a whole tomato sliced (20 calories) + 6 crackers (120 calories) + 3/4 cup of diced chicken
breast (200 calories). Also, add extra chopped veggies or salsa if you want as they’re very low in calories and packed with nutrients.
For a quick dinner, look for frozen meals that are 500 calories. You can always bulk them up with added veggies for very few additional calories. If you’re going to a restaurant, check out the website beforehand to determine the calories in different menu options.
The Five Food Groups
Include healthy choices from each of the five food groups to maintain balanced nutrition. Grains, vegetables, fruit, meat/beans and dairy all have important nutrients. Choosing foods high in fiber and low in fat will allow you to eat bigger portions while still keeping your calories down. Whole grains, fruits and vegetables are suitable choices because they fill you up and provide a lot of essential nutrients. Talk to a registered dietitian to find out the exact calorie level you should have to reach your goals.
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