1500 Calorie Meal Plan High Protein

Date:

Share post:

Cost And Time Breakdown

1500 Calorie Meal Plan | Super High Protein Diet For Fat Loss

Each week’s menu will cost you roughly $250 to $300 in groceries depending on whether or not you choose organic, chop sales, buy some items prepped, location, etc.

You can also plan to take a two to three hours each week cooking and prepping your dishes – does not include clean up time!

For roughly the same cost and zero cooking or clean up time, you could have all of your food prepared and shipped directly to your door each week with Trifecta’s clean eating meal delivery. Never eat the same thing again, skip the meal prep altogether, and make sticking to your clean eating diet easier than ever!

Power Hour: How To Get The Prep Done

  • Cook farro and hard-boil eggs: I follow these guidelines for cooking 1 cup of farro. At the same time, I bring a second pot of water to a boil to cook 3 eggs.
  • Prep and bake meatballs: While the farro simmers and the eggs boil, I prepare the turkey meatballs and bake them according to the recipe. When the farro is tender and the eggs are hard-boiled, I drain them both and spread the the farro on a baking sheet to let it cool completely .
  • Prep and bake oatmeal cups: While the meatballs bake, I prepare the oatmeal cups. The cups can be customized to your liking, but I like to use 2 mashed bananas, peanut butter, and maple syrup, and top them with unsweetened shredded coconut. After I pull the meatballs out of the oven, I reduce the oven temperature to 350°F and bake off the oatmeal cups.
  • Make black bean salmon salad: While the oatmeal cups bake, I toss together the black bean salmon salad.
  • Wash and prep lettuce and cucumber: I break down the heads of lettuce and cut the cucumber into sticks. I then wash the lettuce in a salad spinner, where it can also be stored for the week in the fridge.
  • Shred chicken: I pull apart the the rotisserie chicken and shred the meat with my hands before discarding the carcass.
  • Should You Try A 1500 Calorie Diet

    A 1,500 calorie diet is a good starting point for many people with weight loss goals.

    Its more flexible than popular diets like paleo and keto, because it allows for a wider variety of foods. Based on the average size of adults, its a more realistic calorie goal than a 1,200 calorie diet.

    That said, its certainly not for everyone. Those whove had an eating disorder should avoid setting calorie goals or counting calories. Both behaviors could worsen any underlying obsessions about food.

    Consuming 1,500 calories is also probably too much for very small people, but not enough for larger people or those looking to gain muscle mass.

    Also, keep in mind that calorie restriction increases the risks for nutrient deficiencies. A registered dietitian can help you plan a long-term, well-balanced 1,500 calorie diet if youre falling short on any key nutrients.

    If you decide to try a 1,500 calorie diet, there are a few steps you can take to increase your odds for success.

    Youll want to count calories for at least a few days so that you can make any necessary adjustments to your food choices and portion sizes. High protein intake will help ward off hunger and boost the rate of weight loss.

    Finally, youll want to stock up on low-calorie foods at home and make an action plan for meals out of the house.

    The sample 7-day meal plan above can help you get off to a good start.

    About Kimberly Yawitz

    Kim Yawitz is a registered dietitian and nutritionist in St. Louis, Missouri.

    Read Also: Vegan Gluten Free Protein Bars

    High Protein On A 1500 Calorie Diet

    A 1,500 calorie diet should include plenty of dietary protein.

    Higher protein diets have consistently been found to promote weight loss because protein is highly satiating.

    In one study on 19 adults, participants reported significantly greater satisfaction when their protein intake was doubled, even when they consumed fewer calories.

    Whats more, participants reduced calories by an average of 441 calories per day just by doubling their daily protein intake. This may be a small study, but the satiating effects of protein have been well-documented .

    Exact protein needs vary by individual, but most healthy people can tolerate up to one gram per pound of body weight or more for short-term weight loss efforts. High protein diets can be toxic for some people with chronic kidney disease . Those with CKD should consult a doctor or dietitian about the healthiest diet for them.

    At the very least, aim for one serving of lean protein at each meal. Good sources include lean meats, lentils, tofu, low-fat dairy and whey protein powder .

    Summary: Protein helps with weight loss because its a highly satiating nutrient. High protein intake on a 1,500 calorie diet will increase your odds for success by reducing hunger. Aim for at least one serving of lean protein at each meal, but feel free to eat more if you have no major health problems like chronic kidney disease.

    Calorie Vegetarian Meal Plan: Turning The Idea Of Plant

    1500 Calorie Low Carb, High Protein Meal Plan with Pumpkin Carrot ...

    Millions of people are trying to shed their pounds effectively while at the same time hoping to avoid excessive restrictions. A vegetarian diet is one of the most popular options for those having both ethical and nutritional concerns over meat. If followed properly with a controlled protein intake, a vegetarian diet can yield many health benefits. When choosing the optimal caloric intake, 1500 calories appears as a solid number neither too high nor too low. Is a 1500 calorie vegetarian meal plan your perfect solution to weight loss problems? Give this article a read to find out all of the essentials of a vegetarian diet and get started on enjoying its variety of plant-based delicious meals.

    You May Like: 1 Protein In Urine Means

    Dont Obsess Over Your Weight

    While people generally state that they want to lose weight, they often mean that they want to lose fat.

    When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass.

    Though this leads to slower weight loss, increased muscle mass helps your body burn fat .

    Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.

    This can show you that even though the scale shows slow weight loss, youre still losing fat and gaining muscle.

    Summary

    Being aware of calorie intake, eating whole foods, increasing physical activity and not obsessing over your body weight are simple ways to reach your weight loss goals.

    Ready To Lose Weight Here’s Your 7

    Cutting back on calories is the first and foremost step you have to take in order to lose weight. While aiming for 1,500 calories a day is a popular target that may help you drop the pounds, it’s only as effective as the quality of your overall meal plan.

    If you’re paring down your food intake to just 1,500 cals a day, choosing the right foods and making every bite count will help you stay satiated while reaching your weight-loss goals.

    Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

    Don’t Miss: High Protein Dairy Free Breakfast

    The 1500 Calorie Bodybuilding Meal Plan

    The 1500-calorie bodybuilding meal plan and two different meal suggestions for breakfast, lunch, dinner, and snacks that have similar calorie and macronutrient values so that you can mix and match as you please.

    I recommend that you space out your meals evenly throughout the day so that youre properly fueled as the day goes on.

    Total Daily Nutrition:

    – 1 cup of water- ½ scoop chocolate protein powder- ½ cup fresh or frozen blueberries- ½ tbsp almond butter- 1 handful of ice cubesBlend until smooth.

    Calorie Diet: Simple Low

    1500 Calorie Diet | High Protein Low Calorie Ice Cream Recipe…

    1500 Calorie Diet

    Get started on your weight reduction or health journey today with a simple and enjoyable very-low-calorie food list and diet plan.

    This healthy 1500 calorie meal plan is designed by certified personal trainers to help you lose 1 to 2 pounds per week.

    Read Also: Top Rated Plant Based Protein Powder

    Calorie Bodybuilding Meal Plan & Diet

    Some links in this article are affiliate links, which means we earn from qualifying purchases. Learn more.

    When youre eating 1500 calories per day to cut body fat or maintain weight, its very important to make sure that these calories are coming from the right nutrients to help you feel energized and full.

    As a nutrition coach, Im here to show you how to make delicious and satisfying meals totaling 1500 calories per day with the right combination of macronutrients to optimize your body composition and performance.

    In this article, youll get:

    • Balanced meals and snacks to help you eat 1500 calories per day
    • A macronutrient split to optimize your body composition
    • The exact quantities and portions of food to eat
    • Customization options to make this meal plan your own

    What Are The Benefits Of A Low Carb Way Of Eating

    Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:

    • reduce appetite

    • aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets – AND weight is typically lost around the abdomen, which is the most dangerous location of body fat

    • lower blood sugar, blood pressure, and triglycerides, and raise HDL and improve the pattern of LDL cholesterol

    In addition, many ladies find eating fewer carbs:

    • Improves mental clarity

    • And improves skin complexion

    Please note! This specific meal plans calories and foods may not be appropriate for you. Always check with your doctor before starting a new meal plan.

    Alright lets get to the meal plan! The groceries are listed first, then the pictures and recipes afterwards.

    You May Like: Halo Top Ice Cream Protein

    The Macronutrient Split For A 1500 Calorie Bodybuilding Diet

    Although your calorie intake is the most important factor that influences how your body weight changes, where these calories come from is also important if you want to feel energized, perform your best in the gym, and optimize your body composition.

    If youre serious about bodybuilding then macronutrients will be even more important for you to pay attention to because the goal of bodybuilding is to keep as much muscle mass as possible while cutting and to maximize muscle gain while bulking so that you can look your absolute best.

    Most bodybuilders achieve excellent physiques with a macronutrient breakdown that provides 30% of calories from protein, 40% from carbohydrates, and 30% from fat.

    To implement this into your diet, its important to know that carbs and protein have 4 calories per gram and fats have 9 calories per gram. Knowing this allows you to calculate exactly how many grams of each nutrient to aim for.

    For example, 1500 calories equates to 113g of protein, 150g of carbs, and 50g of fat.

    Related Article: Is It Better To Hit Your Macros or Calories?

    How To Know If The 1500 Calorie Meal Plan Is Working

    High Protein Diet Plan 1500 Calories

    To know if the 1500 calories meal plan is working, its important to track multiple measures of progress so that you can get a better idea of how your body is changing in response to the meal plan.

    These measures of progress should go beyond just your weight on the scale because your body composition could be changing even if the scale stays the same.

    Some measures of progress that I recommend tracking are:

    • Progress photos: taking photos of yourself in the same outfit and same poses each time can help you to see where your body is changing even if the scale stays the same.
    • Circumference measurements: measuring yourself with a soft measuring tape can show you where you are adding muscle and/or losing fat. Great places to take measurements include around your chest, waist, and hips but you could also include your neck, shoulders, thighs, calves, and arms if this is where you store more body fat.
    • Body fat measurements: getting estimates of your body fat percentage can show you how your body composition is changing. A DEXA scan is the most accurate but also the most expensive, but skin calipers are a cheaper way to measure your body fat percentage at home.
    • Subjective measures: paying attention to your energy levels, sleep quality, and mood is important to make sure your diet supports a good quality of life for your overall health.

    If you are not seeing your desired results after 2-3 weeks, then you should adjust your calories by 10% either increasing or decreasing .

    Recommended Reading: How Many Grams Of Protein Needed Daily

    What Is A 1500 Calorie Diet

    Calories are units of measurement for energy that we eat and use.

    Your metabolic rate determines your daily calorie needs. Several factors influence your metabolic rate. Generally speaking:

    • Men burn more calories per day than women.
    • Larger people burn more calories than smaller people.
    • Younger people burn more calories than older people.

    The average woman needs approximately 2,000 calories per day to maintain weight, while the average man needs 2,400 calories per day.

    To lose weight, you must eat fewer calories than you expend. Even popular diets that dont necessarily require calorie counting work because they create caloric deficits.

    However, unlike many of these popular diets, a 1,500 calorie diet doesnt restrict specific foods. You can eat a variety of foods as long you dont exceed 1,500 calories per day, and still lose 20 pounds.

    Most people who consume 1,500 calories per day will lose weight at a healthy rate, with a couple of exceptions.

    People who are very small need even fewer calories for weight loss. Meanwhile, larger or very active people will require more than 1,500 calories, which is too big a calorie deficit.

    Use this calculator to estimate your daily calorie needs. Keep in mind that all calorie equations are estimates. After a couple of weeks at 1,500 calories, you may find that you need to adjust your calories to support your goals.

    Guidelines Regarding 1500 Calorie Meal Plan High Protein

    Keep the balance

    Its not just about feeding your body with the right proteins and your daily diet must also include a perfect balance of healthy fats, carbs, and fibers alongside.

    It must be mentioned that any diet that lacks this balance may result in the deficiency of a certain macro or micronutrient and that may eventually lead to certain health issues.

    Plan your meals

    Right like the balance, you must also plan your meals while keeping the exact portions of proteins, carbs, and healthy fats on your platter.

    Sometimes, this gets very confusing as the person doesnt know much about the nutritional value of any given food item. Well, you take some help from the internet for every information in the same regard.

    Indulge yourself in some good exercises

    Its always been said that a perfect body is a deadly combination of a good diet and a healthy exercise routine.

    The same goes true for the 1500 calorie meal plan with high protein as well. With some good exercises down the line, you can see some visible positive changes in your physique or body shape.

    Don’t Miss: Sources Of Protein For Vegetarians Chart

    Foods That You Must Eat During A 1500 Calorie Meal Plan

    While you are looking to cut that extra flab, you have to ensure consuming only healthy and unprocessed food in the whole diet plan.

    Well, you dont need to give it a big thought as here we bring you a detailed list of foods that can be brought into the 1500 calorie meal plan.

    Vegetables

    1500 calories meal plan Vegetables

    Hereby you will be allowed to consume certain starchy and non-starchy vegetables during the 1500 calorie meal plan.

    Nonstarchy veggie options can be listed with sources like Kale, spinach, peppers, cauliflower, mushrooms and tomatoes.

    On the other side, the starchy vegetable list consists of Potatoes, sweet potatoes and butternut squash.

    Fruits

    1500 calorie meal plan Fruits

    Fruits that can be consumed during this meal plan include citrus fruits, melon, grapes, apples and bananas.

    Poultry, meat and other proteins sources

    1500 calorie meal plan Poultry Meat

    You have to focus a lot on protein sources to build that lean muscle during the 1500 calorie meal plan. This can be brought from salmon, fish, chicken, meat, eggs, turkey, and beef.

    Healthy fats

    There have to be a few healthy fats in the 1500 calorie meal plan and the same must include Olive oil, avocados coconut oil and so on.

    While we just had a look at the foods which must be part of the 1500 calorie meal plan, lets take a look at a few sample meal plans for the same diet.

    Advantages And Disadvantages Of The 1500

    The ULTIMATE 1500 Calorie Protein Shake (Just 5 Ingredients Needed!)

    As people mention, different goals will create different meal plants, the above information is all about a 1500 calorie vegan meal plan, what about the 1500-Calorie Diet? To get optimal results, eat 1500 calories of healthful food each day and keep to the right carbohydrate, protein, and fat ratio. However, dont expect to lose weight quickly. The issue is, this diet is effective in the long run. As a result, you may anticipate a weekly weight reduction of half a pound to two pounds.

    Read Also: How Much Protein In Bacon Slice

    This Delicious Satisfying Meal Plan Could Help You Lose 1 Pound In A Week

    If you want to lose weight, you have to create a calorie deficit, and that’s where this week-long, 1,500-calorie meal plan can come in handy. While the exact number of calories you need to eat to lose weight can vary based on a number of factors including your activity level 1,500 is a pretty solid place to start. That’s 500 less than a standard 2,000-calorie diet, enough to shed one pound of fat in a week, according to experts.

    Following a meal plan can help take the guesswork out of what to eat and how much. This one lists a calorie count for each meal and snack , and is packed with variety so you’ll never grow bored with the menu. And if you’re worried that cutting calories will leave you feeling hungry and cranky, we think you’ll be pleasantly surprised by the amount of food you can have each day. Keep reading to see for yourself.

    Related articles

    What Does Protein Do In Your Body

    Protein And Food Allergies What...

    What Is Normal Range For C Reactive Protein

    What Is The Crp Normal Value ...

    High Fat Low Protein Food

    High Protein Low Fat Recipes You Need To Try ...

    High Protein Dry Dog Food

    Taste Of The Wild High Prairie Grain ...