1500 Calorie Diet & Meal Plan Menu for Weight Loss

Free 1500 Calorie Diet

For this weight loss plan the dieter will need to be sure to incorporate the following servings from the Food Groups: 1.5 cups of fruit, 2 cups of vegetables, five ounces of grains and proteins, and about three cups of milk - or dairy food selections.

But wait - there is more; they can also use up to five teaspoons of oil such as in the form of cooking oil, salad dressing, sour cream and margarine.

There are a tab over 130 calories that the dieter can use to insert their personal food favorites into their daily menu. That's not a lot of calories to work with - but it is what it is - and it's better than none.

For this amount the dieter can enjoy any of the following: a serving and a half of jerky, a serving of reduced fat cottage cheese, a large banana or apple, about three rice or popcorn cakes and about four cups of popcorn that has been hot-air popped.

While a 1500 calorie diet plan may be ideal for many individuals, it may be too deficient in calories for others, thus creating a decrease in speed of the metabolism - which equates to a slower rate of weight loss as the body struggles to save energy.

Breakfast Meal Plate

Oats, Toast & Fruit

1 serving of whole oats (150 calories)

1 slice of whole grain bread (up to 70 calories)

margarine (up to 30 calories)

1 teaspoon of honey (32 calories)

1 cup of skim milk (90 calories)

1 small banana (90 calories)

Prepare oats as directed on package. Add honey and milk to suit personal preference; be sure to drink any remaining milk. Add margarine to either the oat cereal or your whole grain bread. Packaged prepared oats can also be used, thus allowing the admission of the honey.

Morning Snack

Fresh Fruit

1 plum (30 calories)

Lunch Meal Plate

Chili Cheese Pie

Vegetarians can opt for a veggie-based chili.

Chili - up to 200 calories.

Chopped onions, chopped peppers, chili sauce (optional)

12 whole grain crackers OR 120 calories worth of lightly salted chips

Shredded Cheese (100 calories worth)

zero calorie beverage, tea or water

Heat chili and stir in the crumbled crackers or chips OR serve them on the side. Cheese can either be added to the top of the hot chili or stirred into the chili.

Afternoon Snack

Enjoy any food housed within the healthy Dairy Food Group up to 110 calories. Healthy menu suggestions include: low fat cottage cheese, low fat cheeses, low fat yogurt - all of which can be enjoyed with a few raw veggies.

Dinner Meal Plate

Baked Potato & Steamed Veggies

1 small baked potato that is 1 3/4 to 2 1/4 inches in diameter (134 calories)

1 serving of light sour cream + 1/4 cup of shredded low fat cheese (allow 100 calories)

Bacon bits (up to 25 calories)

Enjoy freely the addition of any of the following as potato toppings: chopped chives, chopped onions, chopped peppers of any variety.

1 plum tomato, chopped (11 calories)

2 cups of frozen or fresh steamed vegetables of personal choice (50 calories)

margarine or butter (up to 120 calories)

zero calorie beverage, tea or water

Prepare potato; assemble with any of the ingredients above, serving vegetables on the side with up to 60 calories worth of margarine. Use the other 60 calories worth of margarine on the baked potato if desired.

Bedtime Snack

1/2 cup of blueberries (35 calories)

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