1500 Calorie Diet Meal Plans

When it comes to losing weight, the magic number is 1,500--1,500 calories as a daily target for your dietary intake. While to some of us used to consuming over 3,000 calories a day that may seem intimidating, it's actually easier than you might think. The key is planning filling, healthful, low-calorie meals.

Breakfast

Breakfast is the most important meal of the day. A healthy breakfast can provide mental focus and energy to carry us through our day. For those in a hurry, a fruit smoothie made of cottage cheese, pineapple juice and frozen fruit can make a filling meal on the run. Those with more time may choose to have a vegetable omelet, made with egg whites, onions, mushrooms, tomatoes, green peppers and reduced-fat cheese and cooked in a low-fat oil such as olive oil.

Lunch

Lunch is typically lighter fare, such as salads or sandwiches. In keeping with today's busy schedules, it is often eaten on the run. Or you can choose to have "planned overs." Essentially, leftovers of whatever you had for dinner the night before, provided that it was healthy. A good low-fat version of an egg salad involves combining cottage cheese, boiled eggs, Dijon mustard and whole wheat crackers. Or you can choose a refreshing version of an apple salad by combining apples, celery, lemon juice, reduced fat cheddar cheese, one tablespoon of low-fat mayonnaise, salt and pepper and lettuce leaves. Finally, you can cut carbs out completely with a turkey lettuce wrap. To make this wrap, spread Dijon mustard and two tablespoons reduced-calorie mayonnaise over lettuce leaves. Top with slices of low-fat turkey deli sandwich meat, reduced-fat cheddar cheese, tomatoes, sprouts, shredded red cabbage and red onion.

Dinner

Because most people are hungriest at dinner time, dinner has typically been the biggest meal. Because of this, traditional dinners have consisted of a main course and multiple side items. To keep calories down, consider zero-calorie vegetables as side items, such as green beans, steamed broccoli or a salad with lemon juice dressing. Substantial soups such as ratatouille, a tomato vegetable soup that is considered "peasant fare" in France, make a good, filling entree. Other options include foil-wrapped fish and vegetables, stir fry of vegetables and chicken breast or lean beef, or spaghetti that uses wheat pasta, low-carb sauce and lean meat or turkey sausage.

Snacks

When planning a reduced calorie diet, it is important to include snacks throughout your day. Snacks can help you feel less hungry between meals and help you avoid the temptation to cheat on your diet. Good snacks can include reduced-calorie cheese with low-fat wheat crackers, rice cakes spread with two tablespoonfuls of peanut butter, or carrot sticks paired with two tablespoonfuls of humus.