The 1500 kcal diet will help us lose weight if only we learn how to compose our menu properly! Here is a sample menu for the 1500 kcal diet for a whole week. You can implement it or modify it in your own way, using substitutes with similar calories.
1500 kcal diet – one week menu
By consuming 1500 kcal a day and taking care of a balanced menu, we do not overload our body (which is common with all restrictive diets), but allow it to function normally, healthily, and at the same time gradually lose weight.
We can follow 1500 kcal diet for a longer period of time, but we should remember to keep proper balance between particular nutrients, that is: proteins, carbohydrates, vitamins and minerals, fats. The smallest part of our menu should be fats and simple sugars. Let’s replace sweet snacks with diet desserts (e.g. cakes made of oatmeal, cakes on the basis of wholemeal flour and yoghurt, shakes made of milk and cocoa, etc.) Try to eat a lot of vegetables and fruit, let’s introduce to our plate a large amount of lean dairy, let’s not shy away from wholemeal products, lean meat and fish.
Here is a sample menu for the 1500 kcal diet for 7 days:
Monday
Breakfast: 2 slices of rye bread spread with low fat cream cheese, 4 slices of chicken ham, tomato, a few radishes
2 breakfast: oatmeal on skim milk with banana and strawberries or blueberries acai
Lunch: tomato soup cooked with chicken breast, approx. 100 g cooked chicken breast meat, approx. 1 glass of wholemeal pasta for soup
Afternoon snack: a cup of yoghurt with 2-3 spoons of bran
Dinner: 2 slices of wholemeal bread, approx. 150 g of herring in tomato sauce
Tuesday
Breakfast: a graham with cheese (preferably low-fat), tomato, pickled cucumber
2 breakfast: 2 slices of rice bread with hummus paste and radishes or paprika
Dinner: chicken balls (3-4 pieces) in a sauce made of natural yoghurt and chopped dill, about 1 glass of buckwheat groats, green beans
Snack: natural homogenized cheese with a tablespoon of honey and a handful of sunflower seeds
Dinner: 2 hot lean chicken sausages, 2 slices of bread, green cucumber, ketchup
Wednesday
Breakfast: oatmeal on yoghurt with dried cranberries and nuts
2 breakfast: slice of wholemeal bread with cottage cheese paste and smoked fish
Dinner: chicken soup with barley groats
Teatime: melon, orange, apple and kiwi salad
Dinner: 2 croutons of wholemeal bread with mozzarella and tomato
Thursday
Breakfast: a graham with cottage cheese, lettuce, tomato and cucumber
2 breakfast: 1 grapefruit, handful of nuts or almonds
Lunch: approx. a glass of brown rice, approx. 150 g of minnow or cod stewed with vegetables
Teatime: yoghurt with muesli
Dinner: 2 slices of wholemeal bread with kabanos, tomato
Friday
Breakfast: scrambled eggs from two eggs with ham, slice of bread, pepper or tomato
2nd breakfast: porridge on yoghurt with fruit
Dinner: Ukrainian borscht with smoked chicken and red beans
Teatime: salad of grated radish and carrot with yoghurt, rice wafer
Dinner: approx. 100 g smoked chicken breast, 2 pieces of wholemeal toast, cucumber and paprika
Saturday
Breakfast: 2 slices of rye bread, cottage cheese with dill and garlic, green cucumber
2 breakfast: a glass of orange juice, a sandwich with cold poultry meat
Dinner: pork tenderloin baked in herbs, 3 potatoes with water, Chinese cabbage salad
Teatime: cocktail of buttermilk and strawberries
Dinner: 2 hard-boiled eggs, a slice of pumpernickel, tomato
Sunday
Breakfast: banana millet with apple
2nd breakfast: 1 slice of wholemeal bread with tuna and olives
Dinner: 2 turkey rolls with spinach or mushrooms, approx. 3/4 cup brown rice, beetroot salad
Teatime: a portion of cold diet cheesecake
Dinner: vegetable casserole
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Also read: 1500 kcal diet – menus and effects – effective weight loss at a moderate pace (part 1)
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