3-Day Menu for a 1500 Calorie Diet

3 Day Diet Menu
Overview of a 1,500-calorie diet plan
 

Each day, this plan calls for three meals and two snacks. The following is a basic overview of the 1,500-calorie diet plan:

Breakfast: 1 protein + 1 fruit + (optional) vegetables

Lunch: 1 protein + 1 vegetable + leafy greens + 1 starch/grain + 1 beneficial fat

1 Protein Snack

Dinner: 1½  proteins + 2 vegetables + 2 leafy greens + 2 starches/grains + 1 beneficial fat

1 Protein Snack

Totals for the day: 3½ protein, 1 fruit, 3 vegetables + leafy greens, 3 starches/grains, 2 protein snacks, 2 beneficial fats

Feel free to switch up your servings as long as you don’t go above the daily totals for any food group. However, try to stick to the same general routine of three meals and one snack. It is not advised to skip meals and then “double-up” during the next one.

More properly spaced meals will help you maintain your energy level, and protein at each meal (and for the afternoon snack) will keep you from becoming overly hungry.

DAY 1

Breakfast
Protein shake made with protein powder, nonfat or low-fat milk, and 1 cup of fruit

Lunch
Large salad for lunch made with:
• Leafy greens (lettuce, spinach) – whatever amount
• 1 cup (80 g) chopped mixed veggies (carrots, peppers, tomato)
• 4 ounces grilled chicken breast
• ½ cup (150 g) boiled white beans

Snack
• ⅓ cup premade hummus
• raw veggie sticks (cucumber, carrots, celery)

Dinner
Salmon sautéed with vegetables and salad:
• 6 ounces (200 g) grilled lemon salmon
• 2 cups (160 g) steamed garlic green beans
• 1 cup (150 g) cooked brown rice
• Any amount of mixed leafy greens salad
• 2 tablespoons (30 g) low-fat salad dressing

See also  Chocolate Cake Recipe

Snack
• 1 single-serve (about 5 ounces/150 g) + Greek-style vanilla yogurt
• ½ cup berries

DAY 2

Breakfast
Breakfast bowl: 
• steamed or microwaved fresh or frozen spinach till hot 
• topped with 2 eggs cooked any style and tomato salsa
• 1 cup cut melon (80 g)

Lunch
Stir-fry with vegetables and tofu for lunch. Sauté vegetables in oil before adding tofu and seasonings:
• 1 tbsp oil for stir-frying
• 1 cup broccoli florets (80 g) 
• 1 cup broccoli florets (80 g) 
• 3 ounces (about ¼ block or 125 g) firm tofu, cut into cubes 
• Season with soy sauce, garlic, pepper, and ginger
• ½ cup (150 g) steamed brown rice

Snack
• 1 Protein snack bar

  
Dinner
Salad with grains and protein:
• 6 ounces (200 g) grilled shrimp
• ½ cup (150 g) cooked quinoa
• 2 cups (160 g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumbers, onions)
• Dressing made with 1 tablespoon olive oil and vinegar; salt and pepper to taste
• Serve over a bed of lush greens.

Snack
• Decaf nonfat latte as a snack

DAY 3

Breakfast
Parfait of Greek yogurt:
• 1 cup plain, nonfat Greek-style yogurt (250 g)
• 1 cup mango, diced
• Season with nutmeg

Lunch
Pita pocket with tuna:
• 4 oz. (100 g) tuna combined with:
• 1 tablespoon mayonnaise (low-fat)
• Chopped mixed vegetables (e.g., green onions, cucumbers, peppers)
• ½ whole-grain pita bread
• 1 tablespoon low-fat salad dressing

Snack
• 2 oz. roasted turkey breast
• 2 whole grain (brown) rice cakes

Dinner
Protein-rich sweet potato and vegetables:
• 6 ounces (170 g) grilled, lean steak
• 2 cups (160 g) roasted Brussels sprouts (halve, sprinkle with olive oil, roast for 20 minutes at 400 °F or 205 °C)
1 teaspoon olive oil (for Brussels sprouts)
• 1 medium cooked sweet potato dusted with ginger
• Steamed kale, spinach, or Swiss chard with vinegar

See also  Healthy Snacks for 150 Calories or Less

Snack
• 1 ounce roasted soy nuts

 

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