Category Archives: 1500 Calorie Day

1500 Calorie Plan: Day 5

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At this point I am totally getting the hang of this “eating healthy/normally” business. I continue to be amazed with what I am able to/ allowed to eat with a “budget” of 1500 calories. Like I said before, it’s all about portion sizes!

Breakfast
Pancakes

2 whole wheat pancakes
2 tbsp maple syrup, 1 tbsp almond butter, or 3oz plain yogurt
1/4 cup blueberries
1/4 blackberries
1/4 cup raspberries

Total: 335 Calories

Snack

1/2 head endive
1/4 cup hummus (make your own and freeze some for later, I know! Who knew you could freeze hummus?!?)

Total: 205 Calories

Lunch
Soup  and Sandwich

1 cup butternut squash soup (make your own, or buy a low sodium variety)


2 slices rye bread
1 tbsp dijon (or you can use the hummus you made, because it’s delicious, and you have a bunch)
3 oz turkey breast
1/4 of an avocado

* go crazy and add some tomato, onion, or even a pickle to your sandwich. It won’t hurt you, I promise.

Total: 375 Calories

Snack

1 medium banana
2 tsp peanut butter (I recommend the crunchy variety)

Total: 165 Calories

Dinner
Lemon-Ginger Steak Salad (click for recipe)

*This picture is from a different meal. Unfortunately the brie and baguette didn’t make the cut in a 1500 calorie day :(

4oz steak
lettuce
tomato
cucumber
onions
1 tbsp feta
2 tbsp dressing

Total:  400 Calories

Daily Total: 1480 Calories

1500 Calorie Meal-Plan: Day 4

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It’s crazy how fast your body can adjust to a pattern of eating. Morning snack is a brand new thing to me, but already my stomach is grumbling at 10:30. Maybe it’s the smaller portions in the morning, but I’d like to think it’s my metabolism getting it’s act together.

Breakfast
Spinach-Berry Smoothie (my absolute favorite breakfast on the go)

1 cup frozen mixed berries
2 cups spinach
1 frozen banana
1/2 cup water

Total: 190 Calories

Snack

1 graham cracker
1 small nectarine
1/4 cup skim ricotta cheese mixed with 1 tsp honey

Spread ricotta on cracker, and top with sliced nectarine.

Total: 225 Calories

Lunch
Chicken Salad Wrap

1 whole wheat wrap
3 oz chicken breast, chopped
1 stalk celery, chopped
1/2 cup chopped apple
2 tsp plain yogurt
1 tsp dijon mustard
3/4 cup baby spinach
2 slices tomato

Mix chicken, celery, apple, yogurt, and mustard. Assemble. Enjoy

Total: 380 Calories

Snack

2 Tbsp Peanut Butter (peanuts only please…none of that junk with icing sugar as the second ingredient. Don’t believe me? Do some investigating next time you’re at the grocery store)
4 celery stalks
1 small apple

Total: 185 Calories

Dinner

Pork Tenderloin with Sweet Potato

 4 oz roasted pork tenderloin (make a dry rub of your choice)
1/2 baked sweet potato
1 cup salad with olive oil and balsamic vinegar

* You may have noticed that I add sprouts to just about anything I can. I love them, but you don’t have to!

Total: 360 Calories

Dessert
ICE CREAM!!!

1/2 cup Haagen Daaz Light Vanilla Bean
1/2 cup fresh raspberries

Total: 230 Calories

Daily Total: 1570

1500 Calorie Meal-Plan: Day 3

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You know what’s difficult on a 1500 calorie meal-plan? Poker night….or girls night, board game night…whatever your Saturday night plans are (it just so happened that my night was poker).

Whatever your plans happen to be, we all know what Saturday night can mean. Chips and beer. Wine and Cheese. Cocktails and…more cocktails…You get the picture.

OK, so there are a couple of scenarios that could go down here.

1. You accept that your will-power is not the best, admit defeat at noon, and call the day a write off. Hello ice-cream for lunch!

2. You bring a bottle of water and celery sticks and spend the evening scowling at everyone for daring to enjoy delicious junk food in front of you (how rude!).

3. You accept that you’ll probably have a drink or two, eat normally during the day, but go easy on the snacks, and enjoy yourself in the evening. I had a scotch, felt pretty darn cool, and didn’t blow my whole day. OK, full disclosure…I also had a handful of chips.

Breakfast
Granola with Berries and Almond Milk

1/4 cup granola (I have Natures Path Pumpkin Flax)
1/4 cup blueberries
1/4 cup blackberries
1/4 cup raspberries
2 strawberries
1/2 cup unsweetened almond milk
1 tbsp slivered almonds

Total: 190 Calories

Snack

1 medium pear
2 slices prosciutto

Total: 163 Calories (and 8 grams of protein!)

Lunch
Tuna Avocado Wrap

1 whole wheat tortilla
1/2 can tuna (in water)
1/2 avocado
salt & pepper
dash of hot sauce
3 tbsp alfalfa sprouts

Mash 1/4 of the avocado with the tuna, salt, pepper, and hot sauce (optional). If you feel like it needs to be a little creamier, add a tsp of plain yogurt. Yum!

Total: 375 Calories

Snack

4 oz nonfat cottage cheese
1 small peach
1/3 cup Kashi GoLean Cereal

Make yourself up a cute little parfait, or if you’re like me and prefer 1% cottage cheese, just skip the cereal.

Total:  180 Calories

Dinner
Sea Scallops with Kale and Squash (sounds like a restaurant meal, right??)

Don’t let the price of fresh seafood (please buy fresh seafood) deter you. You’ll eat less, enjoy it more, and be proud of yourself for branching out.

2-3 oz fresh sea scallops
2 tsp olive oil
2 wedges lemon
1 1/2 cups roasted acorn squash
2 cups kale sauteed in olive oil and garlic

Cook scallops in a non-stick skillet over high heat with olive oil. Cook for 1 1/2-2 minutes (until browned) and then flip and cook another minute and half. Drizzle with lemon before serving.

Total: 500 calories

Daily Total: 1408 (the extra is for your scotch: 78 calories for a shot)

1500 Calorie Meal-Plan: Day 2

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Day 2, and I’ve already learned some valuable lessons.

1. Leftovers are only “leftovers” if you put them into a container and into the fridge for tomorrow (and leave them there…until tomorrow).
2. Smaller plates really do make a big difference.
3. Measuring cups are your friends (especially if you struggle with #1).

Breakfast
Barley with Almonds and Maple Syrup


3/4 cup barley (cooked)
1/2 cup skim milk
1 tbsp slivered almonds
1 date (chopped into small pieces)
1/2 small peach
1 tbsp maple syrup

Total: 310 calories
* Haven’t tried barely? You should! On my personal, glowing recommendation. It’s like oatmeal, but without that glue-like texture. It takes about 30 min to cook though, so make a big batch and eat it throughout the week.

Snack

2 stalks celery
2 tbsp peanut butter

Total: 150 calories

Lunch
Burger

1 4oz lean ground beef patty (make it yourself, add some garlic, onion, salt and pepper and hot sauce, way better than frozen)
1/2 a whole wheat bun
2 tbsp hummus
2 tbsp alfalfa sprouts
1 slice tomato

Total: 415 calories

Snack

Skinny Cow Vanilla Ice Cream Sandwich

Total: 140 calories

Dinner
Pizza (yes you read that right) and Salad

1/2 Dr. Oetker Frozen Pizza 
1 cup mixed greens
1/2 peach
2 tbsp blueberries
2 tbsp sprouts
dressing of 1tsp olive oil and 1 tsp balsamic with salt and pepper

Total: 465 calories

Daily Total: 1480

Shrimp and Spinach Penne

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Who says dinner has to be complicated? This dish certainly is not, and it lets you have pasta for dinner on a “diet”. Works for me!

Ingredients (per serving)
5-6 large, deveined shrimp
1/2 cup tomato sauce (I just used crushed tomatoes)
2 cups spinach
1 tsp olive oil
1/2 cup (uncooked) whole wheat penne
1 tbsp grated parmesan cheese
1 clove garlic
salt and pepper to taste

Instructions

1. Get a pot of water boiling for the pasta. Measure out your servings and cook the pasta. By the time the pasta is finished you should have everything else ready.
2. If using frozen shrimp make sure to fully defrost. Remove the shells. Heat oil in a pan and add the shrimp. Cook for 3-4 min, until they are mostly pink.
3. Finely chop garlic and add to the pan with the shrimp, Cook one minute.
4. Add tomatoes and spinach. Mix well, turn heat to low, and cover with a lid until the spinach has wilted.
5. Season with salt and pepper (really whatever seasonings you like).
6. Drain the pasta and toss with shrimp and spinach. Top with parmesan cheese and serve.
Total: 375 Calories