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1500 Calorie Meal Plan

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A 1500-calorie meal plan helps you limit your calorie intake to a level that will reduce your risk of obesity, even with a sedentary lifestyle. You can follow a 1500-calorie meal plan by counting your calorie intake or by balancing portions of food.

In order to follow a balanced diet, even when you are counting calories, it is important to consume the following portions from eat food group:

• 5 starches
• 2 fruits
• 2 milks
• 3 non-starchy vegetables
• 7 ounces of meat and/or meat substitute
• 3 fats

Be sure that you spread out your food group consumption so that you do not eat all of your servings from one food group at any one meal.

Meal

Food Pyramid
Servings

Menu

 

Breakfast

 

  • 2 Starch
  • 1 ounce meat/meat sub
  • 1 fruit
  • 1 fat

 

 

  • 1 cup cooked, old fashioned oatmeal
  • 1 egg
  • ½ c. juice or ¾ c. blueberries
  • 1 Tablespoon reduced fat margarine or 1/4c. walnuts

 

Lunch

 

  • 2 Starch
  • 3 ounces meat/meat sub
  • 1 milk
  • 1 vegetable
  • 1 fat

 

  • 2 slices of whole
    wheat bread
  • 2 ounces roast
    beef and 1 slice of cheese
  • 1 cup “Light”
    yogurt, any flavor
  • 1 cup mixed green
    salad with vegetables
  • 2 Tablespoons
    low-fat-vinaigrette dressing

 

Snack

 

  • 1 fruit

 

  • 1 small apple

 

Dinner

 

  • 1 starch
  • 3 ounces meat/meat sub
  • 2 vegetables
  • 1 fat
  • 1 milk

 

  • ½ cup brown rice
  • 1 baked or
    grilled chicken breast
  • 1 cup cooked
    broccoli
  • 1 Tablespoon
    reduced fat margarine
  • 8 ounces skim or
    low-fat milk

Drink sugar free beverages and water with your meals and throughout the day.

For more personalized meal planning, sign up for MyPyramid compliments of the USDA.

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