A 1500 calorie meal plan, ideally includes three 400-calorie meals and two 150-calorie snacks. Eating frequently throughout the day staves off hunger, keeps your energy level elevated and blood sugar steady. It may be the best option for keeping weight stable. The following plan includes options for meals and snacks that fit the above calorie criteria.
Mix and Match Breakfasts
Start the day with a balanced meal. Consume a small amount of protein, whole grains, dairy and fruit. Pick one of each of the following items (mix and match). Select 2 starches/grains: 2 slices of 100 percent whole wheat toast, 1 English muffin, 1 cup of bran cereal, 1 cup of shredded wheat, OR 1 cup of cooked hot cereal; 1 serving of dairy: 1 cup of nonfat milk, 6 oz. of plain, fat-free yogurt, OR 1/2-cup of low-fat cottage cheese; 1 oz of protein: 1 egg (boiled or poached), 1 turkey/veggie sausage link; 2 slices of Canadian bacon, OR 2 teaspoons of peanut butter, and a serving of fruit, such as: 1 small apple, banana, 1 cup of strawberries or 3/4 cup of blueberries.
Morning Snack
Keep your morning snack small (about 150 calories), but satisfying. Choose one of the following tasty pairings: 2 whole graham cracker squares and 1 tablespoon of peanut butter, a 100-calorie Nabisco snack pack and small bunch of grapes, 15 almonds OR 1 oz. roasted sesame seeds, 12 baby carrots and 4 tablespoons of hummus, OR 1/2 of a whole-wheat English muffin topped with 1 wedge of Laughing Cow light Swiss cheese.
Four Smart Lunches
Lunch follows a slightly different style than the mix and match meals. Count calories instead, as you never know what you will be doing. Try one of these 4 options. Pair a 350-calorie healthy frozen meal with a piece of fruit. Option 2: dip 1 cup each carrot sticks and red bell pepper strips into ½-cup hummus (serve with 12 Wheat Thins), OR stuff a 4-inch whole-wheat pita with 3 oz. of light tuna (water canned, drained), 1 tablespoon of light mayo, 1/2 oz. of slivered almonds, and 1 cup of raw spinach leaves; follow with a sugar-free pudding cup. A 4th option is to make a personal pizza. Top a whole-wheat tortilla with 2 tablespoons each tomato sauce and chopped black olives, 1/2 cup each chopped veggies and grilled chicken breast, and 1/4 cup shredded part-skim mozzarella. Place under the broiler and cook 5 minutes or until bubbly.
Afternoon Snack
Like your mid-morning snack, an afternoon pick-me-up should be low in calories, but satisfying. You may swap either snack for an after-dinner treat such as 1/2-cup low-fat pudding, granola bar (such as a chewy granola bar), a small scoop of frozen yogurt topped with berries, OR a container of light yogurt with 1/4-cup of low-fat granola.
Daily Dinner Options
Dinner can be mix and match, like breakfast. Keep it simple and make sure portions are small. The simplest way to create a 400-calorie dinner is to choose a small (3 oz.) piece of very lean meat, skinless poultry or fish, and cook it without additional fat (broil, grill, steam or bake). Or choose a soy protein food, such as a veggie burger. Round out the meal with a starch and non-starchy vegetables. Select one of the following starches to go with your protein: 2/3 cup beans and rice, whole-wheat pasta, brown rice, couscous or a small potato. Round out the meal with low-calorie vegetables, such as a garden salad (1 cup leafy greens, 1 cup mixed colorful vegetables, 1 tablespoon of low-calorie dressing), 1 cup of broccoli, carrots, or another non-starchy vegetable.
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