Diet beef steak with leafy salad

Published on June 8th, 2013 | by George Conte


An example of a 1500 calorie diet plan

In this 1500 calorie diet plan I will give you exact and detailed guidelines on what meals to eat and how to use this plan and for what purpose. Also detailed information about the nutrients and calories contained so you can see exactly what you eat and for what reason.

I will end this example with a a Recommended Daily Allowance (RDA) and Dietary Reference Intake (DRI) analysis on every meal to prove that this is a balanced and healthy nutritional plan that actually works by following basic scientific principles.

Is this 1500 calorie diet plan for you?

This plan is appropriate for people with different goals:

  • If you want to lose weight this nutritional plan is perfect for you. You can find exactly how fast you will burn fat by calculating your “total daily energy needs” (TDEE) and subtracting 1500 calories from that number. For example if your TDEE is 2000 calories and you follow this diet plan you will burn exactly 500 calories per day or 1 pound of fat (3500 calories) per week. You can find how to calculate your TDEE here and you can find an online TDEE calculator here in order to do the math quickly and a guide on how to use online TDEE calculators here (read the part about “How to use a Metabolic Rate Calculator”).
  • This diet plans is also appropriate for people that love to do anaerobic exercise (bodybuilding) and aerobic exercise (most types of sports) and want to sustain muscle while burning that extra fat. The reason for that is that I always use high amounts of proteins in my diet plans since protein has multiple benefits. Some of them are to sustain muscle as mentioned, increased satiation and hunger control and also tastier and more fulfilling meals.
  • If your TDEE is low at around 1500 calories per day then this plan is ideal to follow as a healthy maintenance nutritional plan.  This is true because this plan is based on the healthiest sources of macronutrients with minimal amounts of processed foods, unhealthy fats and high glycemic index carbs).

1500 Calorie Diet Meals

You should always choose to eat 3-4 main meals or less when following low calorie diet plan in order to feel more satiated with each meal. Anything less than 400-500 calories per meal and it will look more like a snack than a meal increasing your feelings of hunger.

In this diet plan you will eat 3 balanced main meals (breakfast, lunch and dinner) of around 500 calories each:

Meal 1: Breakfast – Muesli with Milk

muesliImage by avlxyz via Flickr


Mueslix (muesli) cereal 1 cup nutritional value:

Mueslix (muesli) cereal 1 cup nutritional value

Milk, 2% fat (2 cups) nutritional value:

Milk, 2 percent fat (2 cups) nutritional value

Meal 2: Lunch – Chicken with Pasta

chicken with pastaImage by patrickwoodward via Flickr


Chicken, breast, skin not eaten (140 grams cooked) nutritional value:

Chicken, breast, skin not eaten cooked (140 grams) nutritional value

Macaroni, whole-wheat, dry (60 grams) nutritional value:

Macaroni, whole-wheat, dry (60 grams) nutritional value


Meal 3: Dinner – Beef Steak with leafy Salad (including olive oil)

beef steak with leafy saladImage by avlxyz via Flickr


Beef steak, low fat (100 grams cooked) nutritional value:

Beef steak low fat cooked (100 grams) nutritional value

Mixed salad greens, raw (3 cups) nutritional value:

Mixed salad greens, raw (3 cups) nutritional value

Olive oil (2 tablespoons) nutritional value:

Olive oil (2 tablespoons) nutritional value

Macronutrient intake analysis

You can see below a detailed analysis of your macronutrient (protein, carbohydrates and fat) intake with this 1500 calorie diet:

  • 105 grams of protein provide 433 calories. That amount is 29% of our total calorie intake coming from proteins wich can work on your favor to sustain as much muscle mass ass possible while burning mostly fat.
  • The meals in this plan will give you 134 grams of healthy low glycemic index carbs or 525 calories (35%), with 15 grams coming from dietary fibers.
  • Finally with 63 grams of healthy fats (mainly monounsaturated) or 37% of out total energy sonsumption we achive a fairly balanced and healthy diet plan.

1500 calorie diet macronutrient and calorie analysis

Recommended daily allowance and Adequate Intake analysis

When designing a diet you should always strive for food combinations that are healthy and balanced. This way you will avoid malnutrition issues and future development of diseases and medical conditions.

With micronutrient and macronutrient recommended daily allowance (RDA) and adequate intakes (AI) you can be sure that you will avoid all the problems mentioned above.

You can see at the table bellow, with this 1500 calorie diet plan you have adequate intakes on most nutrients. If you feel you need to supplements your diet with higher amounts of some vitamins and minerals you can use this great multivitamin here.

1500 calorie diet recomended daily allowance (RDA) and adequate intake (AI) analysis

Final thoughts

You can put this plan to action right now; it will immediately benefit you with real tangible results. If you liked this diet, you can also check other diet plans with different calorie amounts for different goals like this 2000 calorie diet plan and this 1200 calorie diet plan. Check often this blog for more to come at the near future.


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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of A website dedicated to help you overcome obesity and transform your life the same way he did!

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