Menu for 1500 calories per day for proper nutrition

To lose weight, many people who are losing weight count calories. In this article you will learn an approximate menu for 1500 kilocalories per day.

Many people gain weight during the winter season, and as a result, it’s difficult to put on your favorite tight jeans in the spring. You have to try all sorts of weight loss methods in order to return to your previous parameters.

Nowadays there are many diets known that allow you to get your volume in order; one of the effective ones is a moderate calorie intake per day. More precisely, a person should not exceed the consumption of 1500 kilocalories per day. Thanks to this, you will lose body weight and the feeling of hunger will not depress you.

How quickly and how much weight you can lose

This system ensures slow but steady weight loss. In the first 2 weeks, 2-4 kg are lost. Later the process slows down to 300-400 g per week. But it’s worth looking not only at the scales, but also measuring volumes. During the diet, excess fat is lost, but muscle mass is also built up, so the body becomes more prominent and slender.

Using a menu of 1500 kcal per day, you can lose 2-3 kg per week.
It is recommended to adhere to this diet for no longer than 2-4 weeks. After this, the daily caloric intake (if necessary) can be slowly increased.

But, if you want to maintain your figure, you should not return to bad eating habits, abuse sweets and fast food.

Useful tips

To prevent the body from experiencing stress when switching to such a diet, it is recommended to switch to it gradually. On average, an adult consumes 2000-2500 kcal per day, this is the norm for him. But if he drastically reduces his diet, it can have a detrimental effect on his digestive health.

Therefore, it is recommended to change your diet step by step, reducing the number of calories every day. To do this, you need to calculate your daily intake and, based on these calculations, begin to reduce the amount of kcal.

Using this method, a person himself will get used to receiving less and less food every day. This will help prevent breakdowns. During the diet, you need to drink 2 liters of water per day. In addition, it is recommended to drink a glass of water immediately after waking up. This not only helps to cheer you up, but also has a beneficial effect on the stomach.

Meals should be taken 5-6 times a day. It is better to avoid sugar, sweets, coffee and fatty foods, but you should not use sweeteners, since they are more harmful than sugar itself. It is better to use natural honey; you can add it to tea or simply eat it when you want something sweet.

To avoid feeling hungry during a diet, and to lose excess weight permanently, you need to stick to a diet, half of which will be complex carbohydrates, 1/5 - low-fat protein foods and the remaining 30% - fats. In addition, physical activity is recommended; it will help you lose weight faster.

To lose weight faster, you will have to eliminate some foods from your daily diet. These include: fried foods, fast food, ketchup, mayonnaise and other sauces.

You should also avoid carbonated water. When consumed, carbon dioxide begins to accumulate in the stomach and stretch it. Also, soda speeds up the digestion of food, and this has many negative consequences.

Due to the accelerated digestion of food, nutrients, vitamins and macroelements do not have time to be absorbed by the body, and a person begins to feel hungry, even if he has recently eaten.

In addition, you should forget about alcoholic drinks for several weeks, even in small quantities. Not only are they very high in calories, but they are also harmful to a person who is losing weight. Drinking alcoholic beverages leads to dehydration due to the fact that alcohol is a diuretic.

As a result of drinking alcohol, a person drinks too much water, which negatively affects the health of the body and some of its organs (you need to drink 2 liters of water per day). Alcohol also slows down metabolism and increases appetite, which causes fat mass to accumulate faster.

1500 calorie diet rules

In order for your nutrition plan to give maximum results, you should follow simple recommendations:

1. You need to eat often, but in small portions (the best option is 5 times a day). This way you will be able to avoid hunger pangs, reduce the risk of breakdowns, and speed up your metabolism.
2. It is better to start the morning with a glass of warm water - this helps activate the intestines. It is recommended to drink at least 2 liters of liquid per day.
3. You should have dinner no earlier than 4 hours before bedtime. If you go to bed at midnight and have dinner at 5 pm, then your body will have to fast for 14-15 hours. This causes stress and puts the body into hoarding mode.
4. Food cannot be fried, but can be steamed or grilled, boiled, baked, stewed.
5. Don't forget about physical activity. Regular training will help make your body more resilient and fit, and excess weight will go away faster. Any activity is suitable, be it aerobics, jogging, swimming, dancing, or long walks in the fresh air.
6. Rest is another important factor. You cannot bring the body to a state of physical or mental exhaustion, as this affects hormonal levels and can slow down the process of losing weight.
7. It is important to count calories and control portion size. Pay attention not only to dishes, but also to drinks - tea, coffee, compotes also have energy value.

Counting calories will give an objective picture of your diet.

Briefly about the principles of the pp menu for weight loss

We have already talked about the basics of proper nutrition while losing weight; there is no need to repeat them. Let me remind you of the main rules for safe and effective weight loss:

1. The most important thing, the first thing, is to drink water every day to lose weight! Clean! We start the day with a glass of water, breakfast - after 20-30 minutes.
2. We try to prevent hunger, that is, we eat 5 times a day at regular intervals - from 2 to 4 hours.
3. We eat in portions of no more than 500 ml at a time (this includes everything, even just tea!). This is necessary so as not to break your stomach. Less is possible, but there is no need for more.
4. We get carbohydrates only from cereals, fruits, vegetables and only before 15:00.
5. Sugar, honey, flour products (even croutons in salads), lemonade, booze - taboo!
6. Protein is our everything! Fish, meat, offal, cottage cheese, cheese (just don’t get carried away with cheese).
7. We have dinner after 18 o'clock! Not a glass of kefir, not an apple, but dinner! Read more about the principles of dinner here.

Sample menu for 7 days

All permitted products can be combined by preparing different dishes every day. When compiling a diet, you should be guided by your own preferences and capabilities. A sample menu for the week might look like this.

Monday

Meals on the first day of the diet:

• in the morning: omelette with oatmeal (1 egg, 2 tablespoons of cereal), 2 slices of cheese, 1 tomato;
• second breakfast: medium-sized unsweetened apple;
• lunch: broth with durum wheat noodles and a boiled egg (serving of soup - about 300 ml);
• snack: banana smoothie with milk;
• dinner: 300 g of lean fish, stewed with carrots and onions, 300 g of vegetable salad.

The diet menu includes a banana milkshake.

Tuesday

Menu for the second day:

• for breakfast: oatmeal with banana, 50 g of dark chocolate, a small piece of cheese;
• snack: 300 g of baked zucchini (can be replaced with pumpkin in the fall);
• lunch: 300 g vegetable soup;
• afternoon snack: 200 g cottage cheese and fresh berries;
• for the evening: a salad of fresh vegetables, a portion of fish stewed in cream.

Wednesday

Dishes for the third day:

• in the morning: oatmeal with fresh fruit, 2 tablespoons of low-fat cottage cheese;
• snack: sandwiches with pate (it is better to take dry bread);
• lunch: a portion of buckwheat, turkey fillet with stewed vegetables, fresh cucumber;
• afternoon snack: 50 g of nuts (walnuts or peanuts);
• for the evening: chicken breast (can be baked or boiled), tomato and cabbage salad in vegetable oil.

Thursday

Menu for Thursday:

• for breakfast: omelet with cottage cheese and fish;
• snack: sandwiches with cheese, avocado and herbs;
• lunch: apple, fish baked with vegetables;
• snack: cocktail of kefir and banana with honey;
• evening: chicken salad (baked breast, boiled eggs, tomatoes, lettuce).

Fish with vegetables is considered a popular recipe used to make a delicious lunch.

Friday

A sample list of dishes might look like this:

• in the morning: scrambled eggs with cheese, fresh vegetables;
• lunch: 1 pear, 100 g grapes, 1 banana;
• lunch: buckwheat porridge with chicken and mushroom gravy;
• afternoon snack: low-fat yogurt, a handful of fresh berries;
• evening: chicken broth, rye bread.

Saturday

Sample menu for Saturday:

• for breakfast: oatmeal with chocolate and banana;
• snack: salad of fresh carrots, apples and raisins (can be seasoned with low-fat sour cream or yogurt);
• lunch: meat soup with buckwheat or pearl barley porridge);
• afternoon snack: low-fat cottage cheese with fruit;
• for the evening: salad of greens, tuna, boiled egg and tomatoes.

Sunday

Meal plan for Sunday:

• in the morning: scrambled eggs with cheese, ripe tomato;
• lunch: fruit salad (you can take your favorite fruit);
• lunch: 2 potatoes baked in jackets, minced fish cutlets;
• snack: a handful of nuts;
• for the evening: stewed cabbage with chicken fillet.

General information

A 1500 calorie diet is the most suitable option for normalizing nutrition. This diet is perfect for a short girl who wants to reduce her body fat percentage. In this case, the diet does not affect muscle elements, muscle mass is preserved.

Content:

• General information
• What is the secret to losing weight?
• Diet per day: sample menu for one day
• Sample menu for the second day
• General recommendations
• Popular Misconceptions
• Efficiency of weight loss
• Examples of dishes
• Unencumbered days

First course recipes

Dishes can be prepared according to your own taste.
The choice of products is large, you can alternate them, so the diet does not get boring.

Green pea soup

Vegetable soup is a dietary dish, but tasty. If we are talking about a diet, then it is better to cook it with water, but you can also use broth as a base. Peel 2 - 3 potatoes, cut into cubes, place in a saucepan, add water, add spices and bring to a boil. After this, you can add chopped carrots and onions to the soup, lightly stewed in a small amount of vegetable oil, and then a handful of green peas.

Meatball soup

For cooking you will need minced chicken. First you need to peel and cut 2 small potatoes, add water to them and cook over medium heat. During this time, the minced meat can be mixed with chopped onion, add pepper, salt, a little starch and roll into small balls.

Meatball soup is the most popular dietary lunch dish.

The meatballs are then transferred to the soup - the dish must be cooked until the meat is completely cooked, then add fresh herbs.

Afternoon snack

Vegetarian rolls

Ingredients for 12 rolls
Rolls:

• 2 large sheets of nori (dried seaweed)
• 1 avocado
• 1/2 bell pepper
• 1/4 large carrot
• 1/4 medium zucchini
• a handful of any sprouts of anything (wheat, peas, radishes)

Secret sauce:

• 1 tbsp. Dijon mustard
• 4 tbsp. nutritional yeast or natural yogurt 1.5%
• 2 tsp tamari sauce or soy sauce
• 1 tbsp. lemon juice or lime juice
• 1 tbsp. cilantro

In the original recipe, the base of the sauce is 4 tablespoons of nutritional yeast - nutritional yeast or dietary yeast (not to be confused with regular yeast used in baking). This is deactivated (killed by heat treatment) but not destroyed yeast, with a high content of protein and vitamins (especially group B). Some of them are enriched with vitamin B12 of bacterial origin. To give dishes a “cheesy” taste or thick consistency, nutritional yeast is added to pizza and omelettes, soups, sauces and casseroles, and sprinkled on spaghetti instead of Parmesan. If you don’t have similar products in your kitchen, then replace this magic yeast with 4 tablespoons of natural yogurt.

To make the secret sauce, simply combine all the ingredients, then add the cilantro leaves and puree in a blender until smooth.

Wash and peel all the vegetables and avocado. Then cut the carrots, zucchini and bell peppers into neat thin and long pieces, and put the avocado in a bowl and use a fork to turn it into a homogeneous mass. Generously spread the avocado onto a sheet of nori and place the vegetables along with the sprouts. It should look like this:

Then you roll it up, cut each leaf into 6 pieces and you can serve, otherwise you’ve been waiting for the secret sauce.

6 rolls contain: 95 kcal | 2.5 g protein | 6 g fat | 6 g carbohydrates

150 g of sauce contains: 91 kcal | 7.2 protein | 2.3 g fat | 10 g carbohydrates

Main course recipes

For second courses, protein products are used - poultry, lean fish fillets, eggs.

Chicken breast baked with cheese

This dish can be prepared in 20 - 25 minutes. For 1 serving you will need 130 g chicken breast, a small tomato, ¼ peeled sweet pepper, leek. Finely chop the meat, transfer to a frying pan, add 1 tsp. vegetable oil and a little water. The breast is stewed for 5 minutes, after which you can add chopped vegetables, cover the container with a lid and cook over low heat for another 15 minutes.

Omelette with champignons

A simple omelette works well for breakfast. You need to wash and cut the champignons, place them in a frying pan and simmer in a small amount of water. During this time, break 2-3 eggs, add salt and spices, and beat them with a whisk. Pour the egg mixture into a frying pan and cook, stirring constantly.

Diet omelette with champignons is filling and low-calorie.

Foods to be included

If a person's goal is to lose weight or stay healthy, it is necessary to choose foods that are rich in nutrients. Nutritionists recommend including the following foods in your diet:

• dark green, red and orange vegetables
• starchy vegetables
• legumes
• fruits
• whole grains and fortified grains
• low-fat or low-fat dairy products
• seafood
• lean meat, poultry and eggs
• unsalted nuts, seeds and soy products

Salads and cold dishes

If we are talking about appetizers and side dishes for meat dishes, then it is worth considering the following interesting recipes.

Korean beets

Beet salad is a good addition to meat steak or fish cakes. Vegetables (about 1 kg) must first be boiled, then peeled and grated. To prepare the marinade dressing, mix 100 ml of sunflower oil, 2-3 tbsp. vinegar, chopped garlic, sweet paprika, ground coriander, salt and a little sugar. It is better to leave the dressed salad in the refrigerator for 2-5 hours - this will improve the taste.

Canapes with cucumber and cheese

Canapes are not only tasty, but also a beautiful snack that is suitable for both breakfast and snack. You will need rye bread, which needs to be cut into small triangles. Cheese (cut into the same triangles), a circle of cucumber, and an olive are placed on the bread, after which all the canapés are pierced with a skewer to make it easier to take the appetizer from the plate.

Dinner

Burgers with white beans and sun-dried tomatoes

Ingredients:

• 2 cans (500 g) white beans
• ½ medium onion
• 3 cloves garlic
• 100 g sun-dried tomatoes
• 4-5 medium basil leaves
• 80 g oat flour (or just ground oatmeal)
• whole grain bun (50 g)
• 25 g tomatoes
• lettuce leaf
• salt and pepper to taste

Use a food processor or blender to combine ¾ of the whole beans, onion, garlic, sun-dried tomatoes (dry them thoroughly from oil), basil, salt and pepper until smooth. Add the remaining beans and oatmeal and mix thoroughly. You should get a fairly thick mass. Then heat a large non-stick frying pan well and fry the bean-tomato mixture for 5-7 minutes on one side and 4-6 minutes on the other. Serve hot on a grain bun along with a slice of fresh tomato and lettuce.

One grain burger contains: 488 kcal | 30.5 g protein | 6.3 g fat | 93 g carbohydrates

Diet desserts

During the diet you will have to give up baked goods and sweets. But if you want to eat something sweet, you can make a dessert from healthy ingredients.

Protein dessert

If you use protein powders, you can make a delicious berry mousse.

Berry mousse is perfect for a light and tasty breakfast.

Pour 2-3 tbsp into the blender container. l powdered casein, the same amount of low-fat yogurt, a handful of berries (fresh or frozen) and 1 banana. The mixture must be whipped until a homogeneous mousse is obtained.

Before serving, the dessert can be decorated with fruit.

Banana fritters

For dessert you need oatmeal - it can be prepared by grinding oatmeal in a coffee grinder. Bananas (2 pcs.) are mashed into puree, add 15 tbsp. l. flour, 2 eggs, ½ cup kefir and a pinch of cinnamon. All ingredients are mixed until a homogeneous paste is obtained. You need to fry the pancakes without oil. You can add honey before serving.

Breakfast

Buckwheat with 1.5% milk

Ingredients:

• 200 g ready-made buckwheat porridge
• 150 ml 1.5% milk
• salt to taste

We recommend preparing buckwheat “cold” in the least energy-consuming way: take buckwheat, rinse it thoroughly and fill it with cold drinking water so that it rises about 5 cm above the buckwheat. Close the lid and leave it on the table overnight. In the morning the buckwheat will be ready. Heat the milk to a comfortable temperature and add it to the finished porridge.

One serving (350 g) contains: 270 kcal | 13 g protein | 4.6 g fat | 44.5 carbs

Banana chocolate smoothie

Ingredients for 4 servings:

• 1 banana
• 150 g soft tofu
• 200 g soy milk
• 2 tablespoons cocoa powder (can be replaced with 20 g chocolate protein)

Peel the banana, slice and freeze. In a blender, combine frozen banana pieces, tofu, soy milk and cocoa (protein). Whisk until smooth and serve immediately.

One serving (125 g) of cocoa contains: 97 kcal | 4 g protein | 2 g fat | 16 g carbohydrates

One serving (125 g) with protein contains: 144.5 kcal | 20 g protein | 3 g fat | 9 g carbohydrates (this is the option we counted in the final calorie intake)

Benefits of the 1500 kcal diet

Such a power system has a number of undeniable advantages:

1. The body receives enough food, so a person does not have to suffer from constant hunger. There are no side effects such as weakness, headaches, or dizziness. Even emotionally, the diet is easy to tolerate.
2. You can prepare delicious dishes from simple, affordable ingredients. You don't have to eat the same thing every day.
3. After leaving the diet, the results are maintained - the weight does not return (this often happens after strict mono-diets).
4. The body receives a sufficient amount of vitamins and minerals.

Is it difficult to eat like this all the time?

The 1,500 calorie diet is filling and easy to follow every day. The restrictions that the diet includes are not significant and can be fully compensated for by similar products. It is also important that the diet has no contraindications and can be used by people of any age and gender.

The diet is rated as highly effective, and with a short course you will get results.

You can also be sure that the excess weight will not return. An optional condition will be to take an additional mineral and vitamin complex, which will help the body become more resilient and maintain the necessary tone. Physical exercise will help put your body in order and restore elasticity and youth to your skin.

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Contraindications for the 1500 calorie diet

The daily menu for such a diet consists of healthy foods, so there are almost no contraindications. This type of nutrition plan is not recommended during pregnancy (when a woman’s body requires more energy) and lactation. You shouldn’t create stress for your body and teenagers.

During pregnancy and breastfeeding, the diet is not recommended.

People with chronic diseases are advised to more carefully monitor their well-being and health status during the diet.

If any deterioration or alarming symptoms appear, it is better to consult a doctor.

What to avoid when eating properly

When losing weight, you need to give up junk food first.
Experts also recommend limiting the amount of salt (but not eliminating it altogether). This will help remove excess fluid from the body. Do not overuse hot spices. They accelerate metabolism, but at the same time irritate the mucous membranes of the digestive tract, causing a feeling of hunger.

Carbonated drinks and alcohol are also prohibited - they cause swelling, create additional stress on the kidneys, and weaken the body.

List of weight loss products

What is What is not

What to eat to lose weight?

• Protein-rich foods: red beans, black beans, lentils and beans, chickpeas, black eyed peas, pinto beans, snap peas, soybeans, edamame, tofu, cottage cheese, ricotta cheese, Greek yogurt, homemade cottage cheese, whole milk and soy milk.
• Low-calorie foods: kale chips, beets, sesame seeds, homemade granola bar, homemade spinach hash browns, appetizers, snacks, almonds, 10-15 pistachios in shell, decaffeinated green tea, multigrain cookies, fresh fruit/vegetable juices and saltines crackers.
• Vegetables: broccoli, cauliflower, spinach, carrots, beets, kale, cabbage, bok choy, tomatoes, cucumber, okra, eggplant, radishes, turnips, Chinese cabbage, red cabbage, celery, fennel, Momordica charantia, bottle gourd, luffa, yams, arugula and chard.
• Fruits: apple, orange, tangerine, grapes, pineapple, pear, peach, guava, plumcot, prune, apricot, passion fruit, lychee, avocado, papaya, grapefruit, banana, watermelon, nutmeg.
• Healthy fats: almonds, pistachios, macadamia nuts, pine nuts, hazelnuts, walnuts, flax seeds, chia seeds, pumpkin seeds, melon seeds, sunflower seeds, olive oil, avocado, avocado oil, rice bran oil, peanut oil, sunflower oil.
• Whole grains: red rice, black rice, brown rice, quinoa, amaranth, wheat, buckwheat, sorghum, barley and oats.
• Drinks: water, decaffeinated green tea, coconut water, fresh fruit and vegetable juice, fenugreek water, lemon or lime water, detox water (water with fruits, herbs, berries and vegetables).
• Herbs and Spices: Ginger, fenugreek, cumin, coriander powder, cilantro, oregano, rosemary, thyme, dill, fennel, basil, turmeric, black pepper, ginger powder, allspice, cinnamon, cardamom, cloves, anise and kalinji.

What not to eat to lose weight?

• Fried foods
• Frozen foods: potatoes, cheese, soy meat, peas, etc.
• Packaged Foods: Noodles, Curry, Chapatis, Burqas, Fruit Juice, Vegetable Juice, Sweet Drinks, Buttermilk, Almond Milk, Peanut Milk, etc.
• Fast food: hamburgers, pizza, etc.
• Confectionery: candies, cakes, pastries, cookies, etc.
• Refined foods with trans fats: croissants, puff pastry, cookies, etc.
• Sodium-rich foods

Reviews from those who have lost weight

This diet gives good results.
The extra pounds go away slowly, but the weight remains even after the end of the diet, as evidenced by reviews. Sergey, 39 years old, Yekaterinburg: “I followed a diet for 15 days and trained regularly. Sometimes it was difficult, because I had to give up sweets and flour, but later my body got used to it. Thanks to the correction of the diet, the body has become more prominent, and this makes me happy.”

Larina, 25 years old, Moscow: “It all started as a diet, but later I didn’t want to go back to my previous diet. And now I’m trying to eat less and cook healthy meals. I feel great, the menu is suitable not only for losing weight, but also for getting healthy.”

In order to enhance the effect of correcting your diet, you should remain physically active: exercise, morning jogging, training in the gym.