1500 Calorie Diet: Simple 7-day Meal Plan for Australia

Would 1500 calorie diet suit you

Is a 1500-calorie diet safe, and who is it intended for? To answer these questions, let’s take a look at the scientific data. Since low-calorie diets work due to calorie deficiency, you need to know how many calories you need per day.

Data show that the average woman needs 2,000 calories per day to maintain her weight. For weight loss – the caloric content should be limited to 1,500 calories. For men, the numbers are 2,500 calories and 2,000 calories, respectively. Thus, a diet of 1500 calories per day will promote weight loss.

At the same time, it isn’t easy to find the best 1500-calorie diet, because each of us has our own metabolism, height, weight, age, etc. For someone, 1500 cal per day will not be a sufficiently low limit for promoting a fast weight loss, and for someone, it will be too harsh. Moreover, studies show that men and women lose weight in different ways, so it is important to consider the sex. Special formulas are the best way to do this.

One of them is the Harris-Benedict formula, which allows to calculate your individual basal metabolic rate (BMR):

• BMR (for women) = 655.0955 + ( 9.5634 × weight (kg)) + (1.8496 × height(cm)) – (4.6756 × age(years));
• BMR (for men) = 66.473 + (13.7516 × weight (kg)) + (5.0033 × height (cm)) – (6.755 × age (years)).

The daily calorie needs are calculated based on the level of physical activity:

• sedentary lifestyle: BMR x 1.2;
• average level of physical activity: BMR x 1.375;
• moderate activity: BMR x 1.55;
• high activity: BMR x 1.725;
• very high activity: BMR x 1.9.

If you want to lose weight, you should consume a smaller amount of calories than the one calculated. It is possible that 1500 calorie diet plan for 7 days will allow you to do this.

DAY 1

Breakfast (300 cal.)

• yogurt with berries and nuts. 150 g Greek fat-free yogurt with 50 g blueberries and 30 g sweet almonds;

Lunch (345 cal.)

• baked chicken breast with vegetables and quinoa. Bake 200 g chicken breast with 100 g courgette, 100 g eggplant, and 80 g tomato. Sprinkle with quinoa grains.

Dinner (650 cal.)

• salmon with vegetables. 200 g salmon fillet baked with 100 g sweet potatoes and 100 g green beans.

Snack (200 cal.)

• 1 medium apple with 15 g of peanut butter.

Daily caloric intake: 1495 cal.

DAY 2

Breakfast (320 cal.)

• omelette with greens and tomatoes. Omelette with 2 eggs, 60 ml 1.5% milk, 80 g tomato and 20 g spinach.
• slice of whole grain bread.

Lunch (386 cal.)

• turkey sandwiches. Two whole wheat toasts with 150 g turkey breast and 2 processed cheese slices.
• a side dish of sliced carrots (100) g.

Dinner (510 cal.)

• beef with vegetables. 150 g lean beef grilled with baked broccoli and courgette.
• boiled brown rice (100 g).

Snack (300 cal.)

• 150 g lean yogurt with 100 g sliced peach, 50 g strawberries and 20 g almonds.

Daily caloric intake: 1516 cal.

DAY 3

Breakfast (250 cal.)

• milk smoothie. 200 ml almond milk mixed with 100 g protein powder; add 25 g blueberries and 25 g strawberries.

Lunch (515 cal.)

• boiled chickpea (200 g).
• vegetable salad. Mix 100 g arugula, 50 g cherry tomatoes, and 30 g walnuts. Dress the salad with 20 g balsamic sauce.

Dinner (580 cal.)

• fried chicken (200 g).
• boiled brown rice (100 g).
• vegetable stew (100 g).

Snack (150 cal.)

• yogurt with 60 g cut mango and 60 g cut peach.

Daily caloric intake: 1495 cal.

DAY 4

Breakfast (390 cal.)

• omelette with mushrooms and peppers. Mix 2 eggs with 60 ml 1.5% milk, and add 50 g chopped mushrooms and 50 g chopped capsicums.
• goat cheese (50 g).

Lunch (300 cal.)

• tuna cream cheese sandwich. A sandwich of two slices of whole-grain bread, 50 grams of canned tuna and 30 grams of cream cheese.
• cherry tomatoes (50 g).

Dinner (600 cal.)

• cod baked with potatoes and carrots. 200 g cod baked with 150 g potatoes, 100 g carrots and 30 g onion.
• vegetable salad. Mix 100 g iceberg salad, 100 g arugula, and 50 g boiled beet. 30 g balsamic sauce and a handful of pine nuts.

Snack (280 cal.)

• 150 g cottage cheese casserole with 50 g of blueberries.

Daily caloric intake: 1,570 cal.

DAY 5

Breakfast (500 cal.)

• turkey wrap. 1 whole-grain tortilla, 70 g turkey, 1 lettuce leaf, 2-3 cherry tomatoes.

Lunch (640 cal.)

• grilled chicken (200 g).
• boiled whole grain pasta (150 g).
• stewed vegetable mixture (100 g).

Dinner (370 cal.)

• grilled chicken wings (150 g).
• asparagus baked with cherry tomatoes. Bake 150 g asparagus in the oven with 50 g cherry tomatoes.

Snack (80 cal.)

• low-fat yogurt.

Daily caloric intake: 1590 cal.

DAY 6

Breakfast (320 cal.)

• curd cheese with prunes and nuts. 150 g 1% cottage cheese, 30 g prunes, 20 g walnuts.

Lunch (400 cal.)

• turkey with vegetables. 250 g breast turkey stewed with 30 g onion, 50 g carrots, 100 g eggplant, and 80 g tomatoes.
• boiled bulgur (150 g).

Dinner (530 cal.)

• shrimp in a creamy sauce. Fry 100 g shrimp in 20 g butter. Add 30 ml cream (10%), salt, and stew for a few minutes.
• boiled whole grain pasta (150 g).

Snack (250 cal.)

• a cocktail of 150 ml milk and 1 banana.

Daily caloric intake: 1500 cal.

DAY 7

Breakfast (280 cal.)

• eggs with bacon and tomatoes. 2 eggs, 20 g bacon, and a few cherry tomatoes.

Lunch (410 cal.)

• turkey burgers. Add 1 egg to 200 g minced turkey, salt. Form burgers and bake them in the oven.
• stewed vegetables. 150 g string beans stewed with 50 g onion, 50 g carrots and 15 g tomato paste.

Dinner (600 cal.)

• beef with brown rice. 150 g beef, 70 g rice.
• mixed vegetable stew (150 g).

Snack (190 cal.)

• almonds (30 g).

Daily caloric intake: 1480 cal.

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