Eating only 1500 calories per day is not necessary to lose weight. It’s actually difficult to eat that few calories, especially if you’re eating more than one meal a day.
This article will explain 1500-calorie eating for weight loss and how this eating plan can help you get the results you want.
Your daily calorie needs are different from the recommendations in this eating plan, so be sure to track your body fat percentage regularly instead of just monitoring your weight on the scale.
If you need more or less food each day, adjust the number of servings below until you reach an amount that is satisfying for YOU!
To get started eating at least 1,500 calories per day with good foods that will promote fat burning and muscle building, read on!
6 Portions per Day 1.5 cups (360ml) of 2% organic milk or unsweetened almond milk, hemp milk, rice milk or soy milk 1 serving of fruit 2 servings of veggies 4 servings of whole grains 5 servings of lean proteins like eggs, beans, and nuts 3 optional servings from this list: oatmeal & berries; brown rice & lentils; vegetables baked with olive oil + spices OR protein shake 200-300 calories worth of dark chocolate 1 Serving = The size of the palm of your hand.
Approx. the range for eating at least 1500 calories a day :
Women – around 1400 to 1800 calories
Men – around 1700 to 2300 calories Full Instructions– What counts a serving? A single portion of this eating plan is:
1 serving = 1 cup (240 ml) of beverages like milk and green tea; 1 serving = the size of your palm.
These 1500-calorie eating plans resemble a typical eating schedule that would help you lose weight and build muscle.
This eating plan includes six well-balanced, nutritious meals – breakfast, snacks, lunch, snacks, dinner, and a post-workout meal.
Many people think it’s difficult to eat so much food to meet their calorie needs every day. It’s not easy at first!
But as I said above, be sure to track your body fat percentage regularly instead of just monitoring your weight on the scale, because we’re interested in lean muscle gains too!
If you need more or less food each day, adjust the number of servings accordingly until you reach an amount that is satisfying for YOU.
Breakfast should be eaten within an hour of waking up, so try eating within 30 minutes or so of getting out of bed in the morning!
If eating six meals a day feels overwhelming at first, start with eating three meals per day and adding in two snacks. Here are some examples:
2 eggs + 2 slices toast 1 serving fruit + 1 cup Greek yogurt 1 smoothie made from one serving protein powder, raw oats + veggies
Remember to adjust your eating schedule to fit YOUR lifestyle and eating preferences. If eating six times a day feels like too much work (or not enough), then don do it.
One meal every three hours is still eating around 1,500 calories per day and I don’t think you should beat yourself up for eating less than six times a day.
*Important note: because eating this many carbohydrate-dense foods every day can be hard on your digestive system, eating these foods raw or cooked at home as much as possible is ideal.
The eating plan below includes food that counts as one serving, but if you want to include more servings of fruit and vegetables throughout the day, go for it! Also, feel free to add in more protein shakes and dark chocolate.
It’s important to remember that eating fat does not make you fat (eating too much will). Experiment with different types of healthy fats like oils nuts/seeds and avocados to see which ones you like eating.
2 cups (480ml) of green tea with 1 tablespoon lemon juice OR 2 cups (480 ml) of herbal tea throughout the day. Crush up supplements like turmeric, black pepper or ginger into your teas for added health benefits!
Protein, healthy fat, and carbohydrate-dense foods should each take up about one-third of your plate. Fill the other third with vegetables, either raw or cooked lightly in olive oil or coconut oil.
You can choose to eat fruit separately if eating lots of carbs doesn’t sit well with you. It’s also OK to cook veggies instead of eating them raw – just try to avoid cooking veggies in buttery sauces because this will cancel out their low-calorie content and add extra fat to your diet.
If eating six times a day is not manageable for you, pick three or four days out of the week when you can stick to eating around 1500 calories per day instead of eating more than this on non-consecutive days.
*Side note: If eating SO many carbohydrates makes you feel bloated or sick, then try eating half as much (around 750-1000 grams).
Also, remember that bodyweight/size does not determine health status; focus on gaining muscle and losing fat instead of gaining weight! I cannot tell you how many 18-year-old girls I meet who are underweight but think they’re overweight.
Stop focusing on what society tells us we should look like and be happy with ourselves!
Lastly, eating 1500 calories a day or not eating more than that should never be a way to lose weight – eating a certain amount of calories is not the only factor that influences your weight/health status. Remember to exercise regularly and focus on eating whole, nutritious foods.
3 tablespoons nutritional yeast + 2 cups (480 ml) green tea throughout the day. 1 tablespoon peanut butter spread on celery for between meals/as snack + 1 cup Greek yogurt before bed
*I drink one protein shake every weekday morning so I get my protein intake from other sources throughout the day! It’s important to remember that eating fat does NOT make you fat… Eating too much will.
Also remember healthy fats work their magic in a deficit, if you want to lose fat eating fat is the only way to do so.