1500 Calorie Diet

This is a low calorie diet. However, it is quite well balanced with plenty of lean protein.

It is based around 3 meals per day plus 2 snacks. Dividing the food this way, into five separate small "meals" rather than the more traditional 3 meals per day, is to keep your metabolism high and to keep you from getting too hungry between meals.

Read tips and substitutions for the 1500 calorie diet before you begin.

There is a food list for the 1500 calorie diet. You can use this list to substitute any of the items in the diet.

Day 1

Breakfast:

• One hard boiled egg--cal 85/ pro 7/ carb 0/ fat 6
• One half grapefruit--cal 52/ pro 1/ carb 13/ fat 0
• One piece whole wheat toast--cal 69/ pro 3/ carb 13/ fat 1
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Snack:

• Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1
• Pita bread (large-64 gm)--cal 170/ pro 6/ carb 35/ fat 2
• One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

• Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2
• Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
• Italian dressing-low fat (2 tbsp-15 gm)--cal 22/ pro 0.2/ carb 1.4/ fat 2

Snack:

• Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7
• Carrot (large-72 gm)--cal 30/ pro 0.7/ carb 7/ fat 0.2

Dinner:

• Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12
• Asparagus (per cup)--cal 27/ pro 3/ carb 5/ fat 0
• Potato-boiled-medium (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Day 2

Breakfast:

• Pork loin, lean, broiled (80 gm)--cal 126/ pro 21/ carb 0/ fat 4
• Grapes (one cup seedless-160 gm)--cal 110/ pro 1.2/ carb 29/ fat 0.3
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
• One piece whole wheat toast--cal 69/ pro 3/ carb 13/ fat 1
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Snack:

• Tofu (6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3
• Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
• Soy sauce (1 tbsp-15 gm)--cal 11/ pro 1.9/ carb 1/ fat 0
• One small apple (106 gm)--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

• Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2
• Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Snack:

• Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2
• Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• Pita bread (large-64 gm)--cal 170/ pro 6/ carb 35/ fat 2

Dinner:

• Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1
• Potato-baked- small (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
• Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5
• Italian dressing-low fat (2 tbsp-15 gm)--cal 22/ pro 0.2/ carb 1.4/ fat 2

Day 3

Breakfast:

• 2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8
• Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2
• One piece whole wheat toast--cal 69/ pro 3/ carb 13/ fat 1
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Snack:

• Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5
• Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
• Dill pickle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Lunch:

• Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1
• Pita bread (large-64 gm)--cal 170/ pro 6/ carb 35/ fat 2
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0
• Blueberries (one cup-145 gm)--cal 83/ pro 1.1/ carb 21/ fat 0.5

Snack:

• Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5
• Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
• Soy sauce (1 tbsp-15 gm)--cal 11/ pro 1.9/ carb 1/ fat 0
• Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
• Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Dinner:

• Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4
• Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
• Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6
• Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3
• Carrot (large-72 gm)--cal 30/ pro 0.7/ carb 7/ fat 0.2

Day 4

Breakfast:

• Ham, extra lean 4% fat (3 ounce-85 gm)--cal 116/ pro 18/ carb 0.4/ fat 4.1
• Small potato, sliced, pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2
• Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1

Snack:

• Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb13/ fat 1
• Orange (151 gm)--cal 69/ pro 1.1/ carb 17/ fat 0.3

Lunch:

• Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1
• Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
• Cauliflower (1/2 cup)--cal 14/ pro 1/ carb 2.5/ fat 0
• Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8
• Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Snack:

• Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1

Dinner:

• Beef, top round, broiled (100 gm)--cal 176/ pro 32/ carb 0/ fat 5
• Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2
• Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Day 5

Breakfast:

• Whole egg (large)/ 2 whites-scrambled--cal 119/ pro13.3 / carb 0/ fat 5
• Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5
• Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5
• Sugar (one teaspoon)--cal 16/ pro 0, carb 4/ fat 0
• Banana (medium-118 gm)--cal 72/ pro 0.9/ carb 19/ fat 0.3

Snack:

• Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2
• Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5

Lunch:

• Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5
• Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
• Cucumber (301 gm)--cal 45/ pro 2/ carb 11/ fat 0.3

Snack:

• Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4
• Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
• Asparagus (per cup)--cal 27/ pro 3/ carb 5/ fat 0
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Dinner:

• Roast beef (tri-tip) (4 ounces-112 gm)--cal 155/ pro 23/ carb 0/ fat 6
• Potato-baked-medium (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0

Popular articles: