1500 Calorie Diet Plan
[For lots of information about the ins and outs of following ANY low calorie diet see: 1200 calorie diet]
I created this plan to help you lose weight while still having a balanced and healthy diet. The diet plan allows for a significant amount of fiber to help you feel satisfied. Fiber-rich foods not only help to fill you up but with good choices, these foods will allow you to eat a greater amount than you might with lower fiber, more energy-dense (higher calorie) foods.
Do keep track of your calories. This plan is just a guideline. The actual calories in each of the food choices can vary considerably. I recommend and use My Food Diary. You can read my review here.
1500 Calorie Diet Plan for Women
Servings/day
Fruit (3-4 svgs) Choose from:
4 oz. juice (1/2 cup)
1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)
1 whole medium piece of fruit
1/4 cup dried fruit
Vegetables (3-4 svgs) Choose from:
4-6 oz. juice (1/2 – 3/4 cup)
1/2 cup fresh non-leafy vegetables
1/2 cup cooked vegetables
1 cup fresh leafy greens
NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day
Whole grain breads and cereals (preferred) (3-6 svgs) Choose from:
1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)
1 slice high fiber bread with at least 2 grams of fiber
~1/2 cup whole grain crackers (less than 100 calories with 2+
grams fiber)
1/2 cup cooked whole grain (brown rice, pasta, cereal)
1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)
Refined grain breads and cereals such as white bread (2-3 svgs)
Lean meat, fish, poultry, eggs, or beans (2-3 svgs)
Choose from:
2 oz. lean meat, fish, or poultry
1/2 cup cooked dried beans (legumes)
1 egg
1 Tbsp. peanut butter or other nut butter
Low fat and nonfat dairy (3-4 svgs) Choose from:
1 cup skim milk or 1% milk
1/2 cup 1% cottage cheese
1-2 oz. light cheese
1 cup low fat yogurt
Fats (1-4 svgs) Choose from:
1 tsp. healthy oil (such as olive oil or canola) or soft margarine
1 tsp. regular mayonnaise
1 Tbsp. low-fat mayonnaise
1 Tbsp. regular salad dressing
2 Tbsp. light salad dressing
1/2 cup ice cream
Nuts and Seeds (A healthy choice but high in calories. Eat only on occasion.) Choose from:
1/2 oz. nuts
1 Tbsp. seeds
Sweets/other (1-3 svgs) Choose from:
1 tsp. maple syrup, sugar, jelly, or jam
1 gingersnap
1 vanilla wafer
___________________________________
Diet Plan by Lori Pirog, M.S. 2007-2010
For sample 1500 calorie diet menus:
1200 and 1500 Calorie Sample Menus
New 1200 and 1500 Calorie Sample Menus
Low Calorie 1200 and 1500 Calorie Menus
{ 23 comments… read them below or add one }
i’m on 1500 calorie a day diet for the past 4 months and have lost 62 pounds. i also walk 20 minutes a day. another healty snack is 1 sting ceese and serving of wheat crackers. i have 72 pounds until i reach my goal. my problem is maintaing the weight. any suggestions.
Hi Diane you are truly an inspiration. How did you do it? I’m asking because success stories inspire me to keep at it.
Hi Diane,
First of all congratulations on your weight loss success! 62 pounds is a huge accomplishment. Continuing your weight loss or maintaining may be equally difficult but it can be done. Thankfully you seem to have the right mindset to do what it takes.
I would encourage you to read my article series on metabolism. Reading about how your metabolism works may give you some insight into what it takes to maintain weight. Unfortunately, maintaining weight loss can be especially difficult for anyone who has lost a significant amount of weight.
Your metabolic rate decreases as you lose weight (this is normal). If at some point you reach a plateau, you may need to decrease your caloric intake a little or increase your level of physical activity to continue with weight loss.
Have you assessed how many calories you will need when you reach your weight loss goal? I don’t have any information about your age, height, or weight so I don’t know what your needs might be. You will likely need to continue with a low calorie diet for the rest of your life to maintain unless you are willing to do significantly more exercise every day. 20 minutes of walking is good. Can you increase that to 30 minutes? Then 40 minutes or more?
There is quite a lot of research to suggest that maintaining significant weight loss may require as much as 1 hour a day of exercise. (Less if the exercise is intense.)
See:
It Must Be My Metabolism
(That’s the 1st article in the series. It will take you to parts 2 and 3.)
For more help with weight maintenance, please read an article I wrote at the beginning of the year about handling the challenges I face when it comes to managing weight. It might help you to assess the greatest challenges you face and what you might do to make changes for long term success.
Top 5 Challenges for Weight Loss (or maintenance)
I wish you the very best!
Hi there,
Thanku so much for the diet plan, I’ve beeen looking for an interesting diet all my life as i’m classified as a yo-yo dieter, i wish to start your meal plan soon but what i’d like to know is how to take the plan as i didnt quite understand how to apply it , thanku so, so much and keep up the good work, I guess you have helped many people,
your’s sincerly
Anthea debattista.
Hi Anthea,
I have a number of sample menus on my website that might help you get started with the diet plan. However, I think what you are needing most is a more detailed plan of what steps to take first and how to manage the diet to be successful? Is that right? I am in the process of putting together some short reports that may help you out. Please don’t hesitate to let me know what kind of information you need most.
If you follow a plan like the one I have listed on this page, you will be eating a healthy diet. You will only have to adjust calories up or down as fits your needs. Otherwise, this kind of plan is one you can follow for the rest of your life for a healthy weight and better overall health.
I wish you the very best!
Lori
Hi. I am very overweight @ 5*1 and 245 pounds. My bp and overall health is good. In the past 3 months i have lost about 13 pounds by eating less and slightly increasing physical activity. I have also started eating yogurt. Whole grain and low calories food, juice and soda. I want 2 try the 1500 calorie diet, but does this mean I have 2 give up foods I love, or just portion them off while still eating healthy? Any advice? Also. I didnt get this fat by just eating i have 4 small children all under 9. Thanks.
Hi Leisa,
Having 4 small children under 9 is quite a responsibility! Yes, I can see how that might lead to overeating.
You seem to be off to a good start with beginning the difficult task of losing some of the excess weight. Good for you for choosing to eat less and increase physical activity. You also seem to be making some good choices with food. Yogurt and whole grain foods are good ( you might want to read my article on choosing whole grains to make sure you are actually getting what you want: Whole Grains are a Weight Loss Winner!
).
Otherwise, rather than giving up the foods you love completely, I would encourage you to continue to watch your portions. All foods, even healthy foods can provide too many calories when portion size is too great.
I would go easy on the juice because calories can add up quickly. Four ounces of juice every day, especially if you are choosing a good source of vitamin C such as orange juice or grapefruit juice, is plenty for you. After that, eating fresh or frozen fruit is a better choice than juice. If you choose to drink soda, I hope you are choosing the diet soda.
Over time you will want to gradually incorporate more and more healthy choices in your diet such as more low calorie vegetables and fruit, small portions of lean protein, and low fat dairy or dairy alternatives. As your diet becomes healthier, you will be helping not only your health and weight but you will be setting a good example for your children.
Making too many changes too quickly can backfire.
So no, don’t feel like you have to begin following the 1500 calorie diet plan exactly from day one. It provides a guideline. Trust me, not even nutritionists and dietitians have a perfectly balanced diet every day! We try but we don’t always get it just right…You won’t either but each step you take to make your diet healthier over time does matter.
Don’t give up on your goal. As tough as it is, you can do it! It matters for you and it matters for your children.
I wish you the very best!
Lori
I am 35 and have 2 small chidren under 6. I never lost the weight from either pregnancy and have just had 2 miscarriages, one in the second trimester. I gained an extra 5 pounds from the first one , but an extra 20 from this last one. Now I am 30-40 pounds overweight and feeling hopeless. Why does my body seem to grab onto weight and never let go? I have tried all kinds of diets and exercise plans but I haven’t seen any results. I just keep getting heavier. I am starting the 1500 calorie diet today, but is there something else I should know also?
Hi Karen,
Thanks for sharing your story. I will give you the best response I can as soon as I can. Hopefully I can make some time over the weekend. I do have some suggestions for you that might help!
Lori
Karen,
Thanks for your patience! I’ve had a busy few days.
First of all, Please don’t be too hard on yourself. I am not a psychologist but it is evident you have experienced considerable trauma. That, in addition to caring for two young children under the age of 6, is a lot to handle without the stress of a weight loss diet. You may want to eat as healthy a diet as you can now and watch your portion size but otherwise not be too hard on yourself till you have had a little more time to recover.
When you are emotionally ready, I applaud you for being determined to regain your figure now before you turn 40 when a woman’s metabolism tends to slow down and it becomes even more difficult to lose the weight. You mentioned that your body seems to grab onto weight and not let go. There is likely a good deal of truth to that statement. However, please don’t feel hopeless. There are things you can do to improve your chances.
Please consider keeping a food diary of your regular diet for at least a few days to record what you are eating, when, how much, and what you are feeling when you eat. You can then determine your typical calorie intake and the circumstances that might lead you to overeat. I realize this may be very difficult to do with your responsibilities but the information gained is invaluable.
Just like everyone else, there are all too many ways you may overeat without being aware of when it is happening. The typical American diet is high in fat, sugar, and salt and low in fiber. It works against your efforts to eat healthy foods and lose weight. In addition, the demands of caring for young children and not having enough time for you to get the physical activity you need is likely making the situation worse. Not getting enough sleep can increase your appetite.
If all that weren’t enough, your hormonal balance may have been affected. Adjusting your diet to be as healthy and nutritionally balanced as possible may help to get your hormonal balance back on track if indeed that is an issue. You may need to see a physician for some additional help.
Be as active as you can be with your children whenever possible. Pay close attention to your portion size with meals and snacks. Choose your beverages carefully. Getting too many calories with snacks and beverages is the most common way Americans put on extra weight.
Make improvements in your diet and lifestyle little by little and you will be more likely to succeed then by trying to change everything from one day to the next. I’ve been making improvements in my diet and lifestyle for over 30 years! There is always room for improvement.
Don’t give up on yourself! Let me know if you have more questions.
Hey!
I am new to your site and have found some helpful info. I am 49, 5’3, 145 lbs. I exercise 5-6 days a week for 30, 45, 60 min. on different days. My exercise includes cardio most days and weights two days. I would like to lose 10 lbs and would love to have your input on a sample menu and if I need to make changes to my exercise routine. Thanks!
Hi Sherry,
It seems like you are definitely on the right track with respect to getting the exercise you need! Do you have a sample menu you are wanting me to take a look at? Or would you like me to point you to some of the many sample menus I have on this site? Let me know because I’m not sure what you are needing.
With respect to your exercise routine the question to ask is how is it working for you? Are you having success with weight loss or not? Also, how do you feel? Do you feel energized and healthy or rundown and tired? If you feel good and you are losing weight, I recommend you keep on going with what you are doing. If at some point the weight loss slows to a crawl or stops, then you may need to re-evaluate your caloric intake and/or change up your exercise routine. You could increase the intensity of your exercise, increase the duration, OR change the kind of exercise you are doing to work on different muscle groups.
Let me know if you have more questions.
Good luck!
Lori
Thanks so much for responding to my questions. I think my problem is that I havent really had a diet plan. I have been just trying to eat healthy which I don’t always do. Portion size isn’t easy for me either. I found your 1500 diet plan and began yesterday eating from it. Do you have a sample menu on your site?
How much water do you suggest?
Sherry,
My diet plan provides a guideline to help you achieve a healthy balance of nutrients each day. However, following it EXACTLY isn’t easy for anyone including me. On the other hand, keeping the general breakdown of portion sizes and servings from each of the different food groups will help keep you on track.
What matters beyond that is getting a handle on portion size as you mentioned. You, me, and millions of other people have the same struggle! It’s all too easy to overeat and that includes healthy food. There are actually quite a few studies to suggest that people do a better job of limiting caloric intake when they are eating food they KNOW isn’t a healthy choice!
I have some tips for you to follow to get a better handle on portion size. See: How Much is Enough? What You Need to Know About Portions and Servings. Another suggestion I have is to spend a few days measuring your food AFTER you have served yourself. For example, I will pour cereal into my bowl for breakfast and then (from time to time to remind myself) I pour it into a measuring cup to see how much I took. It’s not that I can’t have more but I need to be aware when I have unknowingly chosen to eat more than I need. This helps keep me on track.
Dealing with the suggested portion size and servings with packaged food is another issue! I need to write some articles about that some day soon.
I have many sample menus on this site. Over time I hope to have many more. Most of the menus are designed for 1200 calories BUT I provide suggestions for how to increase the caloric intake to 1300, 1400, or 1500 calories to suit the needs of different people.
Take a look at 1200 Calorie Diet. Scroll down to the bottom of the page and you will find 2 week long sample diets for 1200 calories that can be modified to fit 1500 calories. I have a third week long menu plan that includes frozen entrees for supper for busy people on the go that I need to add to the list on this page.
For help with determining your water needs I recommend reading: Water, Weight and Women.
Any more questions?
Hope this helps!
(Do take a look at my articles page. The link is on the menu bar on the top of each page on this site. You’ll find lots of helpful information.)
Lori
Hello. I’m 15, and I’d like to lose 132 pounds in like 1 year and 6 months.
I’m starting an 1500 calorie intake plan, but I don’t know how to start.
Any suggestions?:)
Oh! I forgot. I have PCOS.
Hello Deanna,
Your goal of losing 132 pounds in 1 year and 6 months is very reasonable. And choosing a healthy well-balanced diet plan such as the one I offer here is a good choice. However, given that you have PCOS it is very important that you work with medical professionals to get the best guidance you can receive. Do you have a medical doctor or dietitian you can talk with about your diet needs?
As I’m sure you already know, PCOS is a complicated medical condition that can slow your metabolism and cause you to gain weight. There are many different factors that can lead to the development of PCOS. Eating a nutritious diet with an appropriate number of calories should make a difference. But there are many other issues that need to be addressed. This goes beyond my expertise as a Nutritionist, so I encourage you to talk with your doctor.
I wish you the very best in getting the help you need and deserve. With the right kind of support and help you can lose the weight and be healthier!
Lori
I’ve been on the 1500 calorie diet for 5 months and i lost almost 80 pounds what I do is drink atleast a liter or maybe 2liters of water everyday and I add apple cider vinegar with it. It makes me feel more energized and I walk for 30 minutes in the morning. I’m not at my goal yet but I am so thankful for this diet plan and I plan to keep living a healthy life.
Hi Maurisha,
Wow! A loss of almost 80 pounds is impressive. Good for you! Thanks for sharing your story and the tip. I’ll have to give the water with a little apple cider vinegar a try.
If this diet plan has been a help, I’m very glad. Let me know if you ever have any questions.
I wish you the best in reaching your goal weight! (I’m sure you will. You seem to be very motivated!)
Lori
Wow that’s amazing. You’ve just inspired me to go back to the 1500 calorie diet. What type of foods do you eat? And is there any advice you can give me?
I am 37 and had my second baby 3 months ago. I had a very hard, high risk pregnancy and had to have a c-section 3 weeks early. I also had my tubes tied during the c-section. I gained 48 pounds during that pregnancy and only lost 25 with the birth. My fasting sugar is still a little high and my cholesterol is high. I have been following a 1500 calorie diet for 2 1/2 weeks. I also cut out all white bread, white sugar, white rice, etc. I only eat whole grains and have been eating my veggies (not big on fruit). I only drink water and a ton of it. I lost 7 pounds in the first 8 days – all of which was water weight I am sure. But the scale has not budged since. I am not exercising much yet as I also have plantar fasciitis. But with a weight of 258, shouldn’t the scale be moving with just the new diet? Could it be from getting my tubes tied or just hormonal? I know I just started, but I am already getting frustrated.
Hello Dawn,
Thank you for your patience in getting a response. You have an excellent question!
I don’t have enough information about your situation to tell you exactly what is happening with your weight loss but I have some questions for you and then some suggestions that might help. You are clearly making some good choices with your diet. I’m pleased to hear you are eating ONLY whole grains. In that sense you are doing better than me! (I eat whole grains as often as I can.)
So, otherwise, with the exception of fruit, is your overall diet healthy and nutritionally balanced such as the plan I provide on this page? Your efforts to lose weight will work best in the short term AND the long term when you are giving your body the nutritional balance it needs. Have you had an opportunity to tally your calorie intake for a minimum of 2-3 days to check that you are actually taking in only 1500 calories? (With a baby and another small child to care for, I’m sure you have little to no time to do this. However, I also know that all too often we consume more calories than we think, including me!) Given the information you have provided me, I believe you are likely doing well with your nutritional balance and caloric intake.
My belief is that you are right, most if not all, of the pounds you lost in the first 8 days was water. Because there are many reasons why water weight fluctuates from day to day, my guess is that you are in fact losing some fat/lean body mass as well but the water weight fluctuations are masking that loss.
That means you may have continued to lose fat past the first 8 days BUT your body put back on some of the water weight it had lost in the first 8 days so the scale would not show this loss. You may want to consider getting a body fat scale to get a better sense of the changes in your body composition. See my article Body Fat Scales. The weight loss that matters most is fat loss.
I would encourage you to keep on going with your healthy diet. Yes, it can be very frustrating! Please don’t give up yet. I believe you will see the bathroom scale budge if you stick with a healthy portion-controlled diet.
I’m sorry to hear you have plantar fasciitis! That has to be making things even harder for you. Hopefully, you will get better soon and someday be able to add exercise to your weight loss efforts.
Your hormones could be influencing your progress. But I would give a healthy low calorie diet more time before you decide to explore that possibility with your physician.
Let me know if you have more questions!
Hang in there. Don’t give up. I wish you the best!
Lori
Thanks for responding. The scale was down .5 today. I guess that is better than nothing. I will give you an example of typical day on my diet. I know I need to get more veggies and some fruit in, but what else would you recommend. (I tend to be pretty picky)
B: 2 eggs scrambled (no milk and just non-stick spray) with about 1/8 cup of shredded cheese, 2 slices of light whole grain toast with a Tbsp of margarine.
S: 1/2 cup fat free cottage cheese and green peppers
L: 6 oz. of canned chix (rinsed 3 times to reduce sodium) with 2 Tbsp of light mayo, celery and Mrs. Dash chipotle seasoning. I eat this with multigrain Wheat Thins (1 – 2 servings depending on my hunger). I also have some cucumbers.
D: About 5 oz. of leaner meat (I do not typically measure, but I am not a huge meat eater, so I have always eaten smaller portions of meat). However I usually cook the meat in a little olive oil with seasonings. With that I have 1 cup brown rice with spray butter and salt, and veggies (green beans, cauliflower, etc.) also with spray butter and salt.
That’s it. I do not snack and I only drink water. Once in a great while I will have a cup of skim milk with breakfast. Am I sabotaging myself with this diet somehow? It is so much healthier than I used to eat, maybe my body is just in shock. Also, my doctor prescribed Adipex for me to help with hunger while I am dieting, but I am going to quit taking that once this month’s prescription is gone because I do not feel it is doing enough to keep taking it. So, any other suggestions?
Thanks,
Dawn
Dawn,
I’m glad to hear you are starting to see the bathroom scale weight change in your favor. Just be prepared to see variable weights as your water weight shifts from day to day. As long as the overall trend is toward a lower weight you’ll know you’re making progress.
The example you shared of your meals and snacks show me that you are making good choices. It’s good to know you are choosing lean meats, low fat dairy, whole grains, and low calorie vegetables. Without know “exactly” what and how much you are eating I can’t assess the calorie intake but it seems to be right on target.
As for reducing your hunger, the suggestion I would make is to consider including veggies and some fruit with high fiber along with a little more whole grains also high in fiber. For examples, you may want to read some of the articles I have listed on my articles page that cover which fruits and vegetables to eat in each season of the year for the most fiber. Do you like berries? (The link to the articles page is on the menu bar on the top of each page.)
No, I do not think you are sabotaging yourself with your diet. Just keep checking back with this website for more tips and suggestions on healthy low calorie eating. You may be somewhat picky with your food choices but over time you can experiment little by little with adding more healthy choices to make your diet as well balanced and nutritious as possible and TASTY! Healthy good food does not have to taste bad!
Keep on going. You can do it!
Lori
Lori
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