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1500 Calorie Diet Sample Menu for Men

By Diane Hanson

Most dietitians agree that calorie control is the key to successful weight loss. For a calorie controlled diet to work, it must be sustainable – one that fits into your present lifestyle, allowing you to live a normal life on normal foods without feeling deprived while you are achieving your health and weight loss goals.

Low calorie diets are designed to create an energy deficit which causes your body to burn stored fat so that you will lose weight.

To determine the right caloric intake for yourself, consider your age, height, current weight and activity level. There is no magic diet for everyone; some people require more than 1200 calories per day. If a 1200 calorie diet gives you a low energy level, then raising your calorie intake to 1500 calories is the next best solution.

As men are more muscular and need more calories for daily activities, it is usually not recommended they reduce their calories below 1500 calories. If you eat less than 1500 calories per day, you will benefit from a nutritional supplement. Vitamins, minerals, electrolytes and trace elements are necessary especially when dieting.

Interestingly, a lot of guys do not cope well with low calorie diets because someone else is cooking their meals or they depend on store bought meals and takeaways. Therefore to shift pounds, you have to watch portion sizes and choose healthier alternatives such as fruit, vegetables, whole grains, legumes and extra lean protein over processed, packaged foods.

As a guide, make sure to consume these foods on the 1500 calorie diet plan.

1. 8 oz of protein. Choose fish, chicken and turkey.

Remove all skin and trim all visible fats. These may be broiled, baked, braised or pan-fried. A small amount of canola, corn or olive oil is allowed for cooking. The protein meal will provide you approximately 480 calories.

2. 6 cups of greens. These will provide the fiber and bulk to reduce hunger and promote regularity.

Salad dressing should consist of 1 to 2 tablespoons of virgin olive oil, unlimited amount of vinegar, and a sprinkling of iodized salt and pepper.

When including fruits in your calorie controlled diet, exchange a small fruit for 3 cups of salads or vegetables. Solid fruits like apples, peaches, pears are the good choices. Eat bananas, oranges, strawberry and grapes sparingly as they contain more natural sugars, and hence more calories.

Also avoid juicy fruits like watermelon and pineapple as well as dried fruits like raisins and dates as they are high glycemic index fruits.

3. Always drink 6 to 8 glasses of water throughout the day. Water keeps you well hydrated and feeling full so you are less likely to reach for unhealthy snacks in between meals. Avoid sweetened beverages and alcohol.

Sample Menu for 1500 Calorie Diet

Breakfast:

2 slices wholemeal bread, 1 tablespoon peanut butter, 1 banana

Mid-morning snack:

20 almonds, 1 apple

Lunch:

3 oz tuna, 2 slices of rye bread, 2 cups raw vegetable crudités (carrot, red pepper, celery, tomato), 1 tablespoon low fat mayonnaise, 1 small orange

Mid-afternoon snack:

8 oz low fat yogurt

Dinner:

3 oz skinless chicken breast (grilled, baked or broiled), 1 cup cooked broccoli or any vegetables of your choice, salad with 1 cup lettuce, ½ cup cherry tomatoes, ½ cup grated carrot, 2 teaspoons olive oil and balsamic vinegar, 1 cup brown rice

Evening snack:

1 cup low fat milk

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