1500 Calorie Meal Plan
Here is a sample weight loss meal plan for women (1517 calories).
| Breakfast | ||||||
| Amount | Item | Protein | Carbs | Fats | Calories | |
| 12 ounces | Coffee-w/caffeine | 0.40 | 1.40 | 0.00 | 8.00 | |
| 1 cup | Milk | 8.00 | 11.00 | 5.00 | 120.00 | |
| 1 tbps | Cream,fluid,half and half | 0.44 | 0.65 | 1.73 | 19.55 | |
| 1 pack | Oatmeal-instant,maple,brn sugar Quaker | 4.50 | 31.60 | 2.10 | 152.00 | |
Total: |
13.34 | 44.65 | 8.82 | 299.55 | ||
| AM Snack | ||||||
| 1 cup | Cottage cheese- 1%fat | 28.00 | 6.00 | 2.00 | 164.00 | |
| 0.5 cup | Pineapple-canned, chunks | 0.00 | 18.00 | 0.00 | 70.00 | |
Total: |
28.00 | 24.00 | 2.00 | 234.00 | ||
| Lunch | ||||||
| 2 each | Bread whole wheat-slice | 6.00 | 24.00 | 2.00 | 140.00 | |
| 1 cubic inch | Cheddar cheese | 4.26 | 0.15 | 4.12 | 56.36 | |
| 0.15 cup | Mayo | 0.32 | 8.47 | 11.77 | 137.37 | |
| 1 ounce | Turkey breast/white meat | 8.50 | 0.00 | 0.20 | 38.25 | |
| 0.25 small | Tomato-small | 0.25 | 1.43 | 0.10 | 6.50 | |
Total: |
19.33 | 34.36 | 18.19 | 378.48 | ||
| PM Snack | ||||||
| 8 each | Cracker/Nabisco-Low Saltines | 1.60 | 16.00 | 3.20 | 96.00 | |
| 1 ounce | Turkey/white meat | 8.50 | 0.00 | 0.20 | 38.25 | |
Total: |
10.12 | 16.00 | 3.40 | 134.25 | ||
| Dinner | ||||||
| 5 ounces | Halibut - broiled | 37.50 | 0.00 | 5.00 | 198.75 | |
| 1 cup | Rice-white cook steamed | 6.00 | 62.00 | 0.00 | 164.00 | |
| 2 tbps | Thousand island-reduced cal. Kraft | 0.00 | 6.00 | 2.00 | 40.00 | |
| 0.5 cup | Vegetables - mixed, frozen, boiled | 2.60 | 11.90 | 0.10 | 54.00 | |
| 1 small | Salad-sm. Garden w/tomato, onion | 1.30 | 9.50 | 0.40 | 49.00 | |
| 1 tsp | Sugar-white | 0.00 | 4.00 | 0.00 | 15.00 | |
| 12 fluid ounces | Tea-prepared w/tap water | 0.00 | 1.00 | 0.00 | 4.00 | |
Total: |
44.80 | 82.50 | 7.40 | 470.75 | ||
| TOTAL | 115.58 | 201.50 | 39.82 | 1517.04 | ||
WEEKLY SHOPPING LIST
| Food | Quantity |
| Apple - medium with peel | 7 each |
| Banana - medium 8 inch | 7 each |
| Bread whole wheat - slice | 14 each |
| Broccoli | 7 spears |
| Cheerios | 10.5 cups |
| Chicken Breast / White Meat | 28 ounces |
| Coffee- w/caffeine | 84 ounces |
| Cream, fluid, half and half | 7 tablespoons |
| Halibut - broiled | 35 ounces |
| Mayo type, reg., w/salt | 1 cup |
| Milk - 2 % fat | 7 cups |
| Orange - medium | 7 each |
| Sugar - white | 14 tea spoons |
| Rice - white | 7 cups |
| Thousand island - reduced cal. | 7 table spoons |
| Turkey Breast / White Meat | 14 ounces |
| Tea | 82 ounces |
I DID IT!!!!!! Goodbye to 130's forever, hello 120's. I'm soaring! I'm so proud of myself for breaking through the barrier. You know, Matt. I couldn't have done it without your site and encouragement. A little plug for you, my friends and coworkers have been skeptical about the effectiveness of paying for a site like yours when there are so many free ones online. In fact, my friend Kate, who tried your site just told me about a free one she found online that she switched to a couple of months back. She has actually put on weight! Here I am, what is it? A year later now? 20lbs lighter with only 8lbs to go. I did it with your help, the healthy way. There are no words for how grateful I am, but I humbly say...Thank you. -- Dawn PI feel great, I'm not tired during the day. I am getting up earlier and feeling great all day. Thank you so much! Before I found this web site I was tempted to go to the gym and drop a ton of money on a personal trainer there. I don't think I would have gotten as good as results because they don't give you a meal plan. I am trilled with the results! I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. Since I've had kids and getting older thats not the case anymore. But what is amazing is that I don't feel like I'm on a diet, I'm not hungry and its just not hard to do! Thank you!!! -- Vicki FI do feel good about my weight loss even if it is slow. I have lost 23 pounds since 8-1-08. -- GaeChanges in clothing are evident. Have moved down a size and pulling out smaller clothes to wear is nice. waist is smaller. set belt loser feeling healthy. -- Shari EI have more energy. I feel great when i get on the elliptical and push myself. I am cooking for my family and I can see what a difference it makes to them and to me to have a freshly prepared, healthy meal rather than just slapping something together. I see my daughters aren't snacking as much because they have a real meal to look forward to. this is the biggest change. It helps to have you here. Thanks for being my trainer and have a little patience with me as I gear up. -- SueHah...ok I get it..In my attempt to push myself I forgot to stay proud of the work that i´ve done so far. You´re right;) I just want to REAlly reach my goal. Even though my goal never was to be ´perfect´in that way at all... I actually want to have a healthy, fit body and a balanced lifestyle.... Thanks Matt I appreciate it when you put my feet on the ground. It´s much better to go to the gym like I did today being happy not dissatisfied and it makes me feel so much better:) -- Marianne GI did something today that I would **never** have done three months ago: I went to an aerobics class.
A co-worker has been inspired by me (yay!) and is going to try to start working on getting back into shape. Last week she's asked me to help her by being a support (someone to talk to, share healthy recipes with, etc.). -- Sue AHelps a lot in the weight loss even if I don't have time to get in here very often. I want to say "Thank You" - your workout helped me to get back on track of eating healthy and exercising daily. I managed to lose 18 lbs. this past year, and have kept it off. Unfortunately, I can no longer be a member of your program. The economy has forced me to give up some of my programs. I just wanted to say "THANK YOU", and maybe some day I will be able to return. In the meantime, I am taking what I have learned here, and using it daily to keep from gaining the weight back. You have a great workout for people, and I recommend people to it whenever they ask me "how did you do it". -- Nancy NGlad I lost more weight again this week. I know progress is going slow, but I know this is the healthy way to lose weight. I feel good about myself lately though
Thanks for the positive response as always!!! -- Julie SThis week I hit a little plateau. My lowest weight was 160.8 and my high was 161.8. Continuing toward my goal. When I see the numbers edge down...I feel encouraged. Slow and steady wins the race. The best tool on your website is the weight graph. I look at that and it shows a visual history of my effort. I wish it was faster but I'm not willing to starve myself like when I was 20 years old to lose 10 pounds in a week. Going for health and I think I look healthier. -- Leslie
Want another option? Check out the healthy weight loss diet plans below. Avoid the high protein plans.
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