I posted a 1500 calorie version of my original 1200 calorie diet plan a couple of days ago. You can access the plan by clicking on the link here or in the navigational bar at the top of this page. Today I am posting a sample 1500-calorie menu that is an updated version of one of the original 1200-calorie sample menus I’ve provided previously.
1500 calories is actually more realistic than 1200 calories for most women on a low calorie diet and may be for you as well, whether you are exercising or not. If you need help in assessing what might be the best calorie count for you, read my earlier post on how to get started on a 1200-calorie diet.
Keep in mind that the sample menus I provide are simply basic guides for choosing a balanced yet healthy low calorie diet. Go ahead and make substitutions when necessary. For example, you may need to substitute a particular fruit or vegetable with something else that is in season. Or you could choose to go with a frozen or canned version. Today’s menu calls for topping a breakfast cereal with fresh blueberries that may not be available at all or available at an affordable price where you live at this time of year (fall). How about a banana or kiwi? (I like blueberries so much I will put frozen blueberries that have been slightly defrosted on my cereal.)
1500 Calorie Diet Sample Menu #1
Breakfast:
1 cup Oatmeal Squares by Quaker
4 oz. skim milk (nonfat)
4 oz. orange juice
½ cup blueberries
Midmorning snack:
8 TLC Crackers – Kashi Original Whole Grain
2 pieces mini Babybel light cheese
Lunch:
2 slices Flax & Fiber bread by Arnold
1 tbsp. peanut butter – natural creamy
1 tbsp. Low sugar jam or preserve by Smuckers
1 medium apple
8 carrot sticks
Water, unsweetened tea or coffee, or diet soda
Afternoon snack:
Your choice of a 75-calorie snack
Supper:
Make a large salad
1-3 cups spinach leaves with salad greens
½ chopped ripe red tomatoes
½ cup drained and rinsed chickpeas (garbanzo beans)
½ cup low fat 1% cottage cheese
½ tbsp. salad dressing light Ranch
1 SMALL oatmeal muffin (150 calories or less)
Water, unsweetened tea or coffee, or diet soda
½ cup light vanilla ice cream
Total calories about 1500
I do my calculations for calorie count with a nutrient database (I use the one at My Food Diary. You can read my review of their service here), and I was pleased to learn that this selection of foods comes up very well for total nutrients as well as calories. The day’s menu serves up a total of 30 grams of fiber! That’s actually on the high end for women but may help to keep you from feeling hungry when on a low calorie diet. (Read my earlier post on a High Fiber Diet.)
Calcium: 1253 mg (That’s enough for anyone including women over the age of 50.)
Vitamin C: 100 mg (134% of the recommended daily value for adult women)
Vitamin A: 16, 451 IU (This is high, 548% of the recommended value, but should not be a problem. However, taking supplements with high doses of vitamin A daily in excess of 25,000 IU is dangerous.)
Iron: 30.1 mg (This is 167% of the recommended daily value for pre-menopausal women. It is high for women who are 50+ but should not be a problem once in a while unless you are needing to be on a low-iron diet for medical reasons.)
Let me know what you think of this 1500 calorie diet sample menu. I would be interested to hear of any modifications that you might make.
