A healthy diet includes a variety of fruits, vegetables, whole grains, nuts, lean proteins, low-fat dairy products and beans/lentils. It is best to eat small meals throughout the day in order keep your energy level up and to prevent and control hunger cravings. As a general rule, you should eat approximately every three hours. A 1,500 calorie meal plan can be broken down into four small meals, each 375 calories or three meals and two snacks, each meal 400 calories and each snack 150 calories. The meal plan below is broken down into three meals and two snacks.
Meal Planning Guidelines
There are some simple guidelines to follow when planning meals and snacks. Choose a good source of protein with each meal or snack, such as peanut or almond butter, nuts, cottage cheese, yogurt or low-fat cheese. Include a fruit or vegetable at every meal and snack. Include a variety of whole grains in your diet such as brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgar and cous cous. Avoid partially hydrogenated fats and instead choose healthy fats from olive oil, nuts, avocado and fish. Drink water throughout the day.
Appropriate Servings
Knowing the appropriate serving size for each food is a good way to keep portions under control. Try to aim for four servings of fruit a day. One serving of fruit is one medium piece, ¾ cup 100 percent fruit juice or ½ cup cut up. Aim for four servings of vegetables a day. One serving of vegetables is ½ cup, 1 cup green leafy vegetables and ¾ cup vegetable juice.
Aim for five to six servings of whole grains a day. One serving of whole grains is one slice whole grain bread, ½ cup brown rice or whole grain pasta, ½ cup whole grain cereal, one corn tortilla or 1/2 whole grain tortilla. Aim for two to three servings of dairy or calcium rich foods a day. One serving of dairy or dairy substitute is 1 cup skim or 1 percent milk, 1 cup low fat yogurt, 1 oz. low fat cheese, 1 cup soy milk or almond milk.
Choose 6 oz. of protein daily. One serving of protein is ½ cup cooked beans, 1 oz. meat or fish, one egg, ¼ cup egg substitute, three egg whites, 1 oz. cheese, 1/3 cup low fat cottage or ricotta cheese, 1 oz. nuts (i.e., 20 peanuts, or 12 almonds), 2 tbsp. peanut or almond butter, ½ cup tofu. Limit added fat to three servings a day. One serving of fat is 1/8 avocado, 1 tsp. olive or canola oil, 1 tsp. regular butter, 2 tsp. margarine with no hydrogenated fat, 1 tsp. whipped butter, 1 tbsp. light mayonnaise, eight olives, 2 tbsp. lowfat salad dressing.
Breakfast
For breakfast choose two servings of fruit, two servings of protein, one serving of whole grain and one fat. An example meal would be 1 cup of berries, 2/3 cup cottage cheese, one slice of whole grain toast and 2 tsp. whipped butter.
Mid-morning Snack
For mid-morning snack, choose one dairy or dairy substitute serving and one fruit. An example snack would be a cup of low-fat yogurt with an apple.
Lunch
For lunch choose two servings of vegetables, two whole grains, two servings of low-fat dairy or dairy substitute, and one fat. An example meal would be a quesadilla on a whole grain tortilla with two slices of low-fat cheese, 1/8 avocado, tomatoes, salsa and jicama slices.
Mid-afternoon Snack
For mid-afternoon snack choose one protein and one fruit. An example snack would be 1/4 cup trail mix with raw nuts and dried fruit.
Dinner
For dinner choose two servings of vegetables, two whole grains, three servings of protein and one fat. An example meal would be 1 cup quinoa, 3 oz. chicken breast, 1 cup fresh baby spinach leaves with tomatoes and cucumbers and 1 tbsp. olive oil and red wine vinegar dressing.
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