1500 Calorie Diet Plan

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