Low-calorie, high-fiber fruits and vegetables, 100-percent whole grains and low-fat protein sources can provide all the nutrients you need. Before starting a your diet, you should speak with your health care provider to be sure you're healthy enough to go on a low-calorie diet.
You'll need to have a good set of measuring cups and measuring spoons, plus a kitchen scale is helpful for estimating serving sizes. Use a food diary or join Calorie Count to keep track of your daily intake.
Here are two 1,500 calorie-per day menus to get you started:
1,498 Calorie Menu With No Non-Nutritive Sweeteners
Breakfast- One slice of 100-percent whole grain toast with one tablespoon almond butter
- One hard-boiled egg
- One orange
- One cup plain coffee or tea as a beverage
- Two slices 100-percent whole grain bread, two ounces sliced roast beef, one slice Swiss cheese and one tablespoon mustard
- One-half cup sliced carrots
- One cup non-fat milk as a beverage
- One three-ounce chicken breast fillet with two tablespoons salsa
- One cup cooked broccoli with lemon juice
- One-half cup cooked black beans
- One 100-percent whole wheat dinner roll with one teaspoon butter
- One small glass white wine as a beverage
- One nectarine
- Several glasses of water
- Three-fourths cup plain yogurt with one tablespoon honey
- One-half cup blueberries
- Ten pecan halves
- One cup 100-percent grapefruit juice
- Total Calories - 1,498
- Total Fat - 20.5 percent (35 grams)
- Total Protein - 23 percent (89 grams)
- Total Carbohydrates - 51.7 percent (201 grams)
- Sodium - 1934 mg
- Sugar - 87 grams
- Cholesterol - 295 mg
- Saturated Fat - 6 grams
- Fiber - 32 grams
1,496 Calorie Menu With Non-Nutritive Sweeteners
Breakfast- One cup oatmeal with one-half ounce walnuts
- One cup non-fat milk
- One-half grapefruit
- One or two packets sucralose or stevia sweetener
- A salad made with one cup spinach, one ounce feta cheese, one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.
- Three ounces baked salmon
- Diet soda as a beverage
- Six ounces shrimp and one small green pepper sauteed in one tablespoon olive oil and garlic
- One cup brown rice (better than white rice)
- One small 100-percent whole grain dinner roll
- Water with one lemon slice as a beverage
- Two cups air-popped popcorn (no butter)
- One apple
- One serving low-fat, sugar-free fruit-flavored yogurt
- One cup strawberries
- Two-thirds cup baby carrots with one ounce fat-free vegetable dip
- Several glasses of water with slices of lemon or lime
- Total Calories - 1,496
- Total Fat - 22.4 percent (37 grams)
- Total Protein - 26.4 percent (99 grams)
- Total Carbohydrates - 51.3 percent (193 grams)
- Sodium - 1,496 mg
- Sugar - 49 grams
- Cholesterol - 428 mg
- Saturated Fat - 11 grams
- Fiber - 25 grams
I created these menus by using Calorie Count, where you can track your calories, find friendship and support with other dieters and even analyze your own recipes. I also have menus for 1,200 calorie per day and 1,700 calorie per day diets.
I've also created weekly meal plans for a more average diet: Balanced Meal Plan.
