Breakfast:½ cupplain instant oatmeal, 1 cup low-fat milk, ½ banana, ¼ cup chopped walnuts. Breakfast: ½ cup oatmeal, ½ cup blueberries, 1/4 cup walnuts. Saturated fat, added sugars and sodium (nutrients that can harm your heart in large amounts) are kept to a minimum and instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting. I am trilled with the results! Cleveland Clinic © 1995-2021. Dinner – 2 oz of broiled or baked white fish, 1 cup of rice, 1 cup of steamed vegetables, 2 teaspoons of butter. Snacks: ¾ cup non-fat plain Greek yogurt, ½ cup strawberries. Choose fiber-rich whole grains for most grain servings. The basic rule of this diet plan is to bring all the nutritious and healthy food options on your plate. 1 baked medium red potato, drizzled with 1 tsp. • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. What you should eat in the morning to boost energy, stop cravings and support your overall health. 1500 CALORIE MEAL PLAN Meal Sample Meal 1 Sample Meal 2 Breakfast 2 Starch 1 Fruit 1 Milk 1 cup bran flakes 4 oz banana 8 oz 1% milk 1 slice wheat toast 1/2 cup oatmeal 2 tsp no-sugar-added jam 3/4 cup blueberries 1 cup fat-free yogurt https://www.eatingwell.com/.../7-day-heart-healthy-meal-plan-1500-calories 3. Here is a sample weight loss meal plan for women (1517 calories). Lunch: ½ cup black beans, ½ cup bell pepper, 1/4 avocado, 2 Tbsp. low-sodium turkey, 1 slice Swiss cheese, ¼ avocado, ½ Tbsp. You have successfully subscribed to our newsletter. Dinner: 6 ounces baked chicken breast, 1 cup brown rice, 1 cup steamed broccoli, 2 Tbsp. © 2021 EatingWell.com is part of the Allrecipes Food Group. “They increase bad cholesterol and usually cause weight gain and inflammation,” she notes. Lunch:2 sliceswhole wheat bread, 4 oz. Manmade fats (trans fat/partially hydrogenated oils), also solid at room temperature, have been banned by the FDA. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Include a protein and complex carb in each snack. Use of this site constitutes acceptance of our, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Seared Salmon with Green Peppercorn Sauce, Grilled Romaine with Avocado-Lime Dressing, Skillet Lemon Chicken & Potatoes with Kale. Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. With this simple 1,500-calorie meal plan, you'll protect your heart and lose a healthy 1 to 2 pounds per week in the process. plain, fat-free Greek yogurt with ¾ cup blueberries. Dinner: 4 oz. Looking for a different calorie level? A 7-Day, 1,500-Calorie Diet, Designed by a Registered Dietitian. Notice to Men: Our weight loss diet plan is based on 1500 calories per day, which is the amount of calories that most registered dieticians recommend for women who are looking to lose weight.

fat., 1,353 mg sodium.Daily Totals: 1,500 calories, 61 g protein, 225 g carbohydrates, 56 g fiber, 52 g fat, 10 g sat. Replace high-calorie foods with fruits and vegetables. All Right Reserved. The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. A 1,500-calorie diet should be rich in fresh produce, protein and fiber. A three-day meal plan can jumpstart your heart-healthy diet. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. fat., 1,397 mg sodium. (One carb serving is 15 carbs, two is 30, etc.). low-sodium turkey meat, 1 slice low-fat Swiss cheese,½ medium tomato, 1 Tbsp. All Rights Reserved. Lunch: 2 slices whole grain bread, 2 oz. It feels good to eat well (and healthy) You want to eat healthy, but figuring out what to eat on your own isn't always easy! Breakfast: ½ cup fat-free cottage cheese, ½ cup pineapple, 1 hard-boiled egg. Breakfast: 2 large eggs, 2 slices whole grain bread, peanut butter. Since I've had kids and getting older thats not the case anymore. olive oil, 1 Tbsp. Snack: 1 lo… Diet.com's Diet Meal Plan will help you plan your healthy eating routine, by outlining a 4-week menu using easy-to-prepare and tasty foods that make sense for your lifestyle. this link is to an external site that may or may not meet accessibility guidelines. See this same meal plan at 1,200 and 2,000 calories. The following healthy diet menu is planned for a week, so you get 7 free 1500 calorie menu plans. Daily Totals: 1,472 calories, 62 g protein, 217 g carbohydrates, 56 g fiber, 54 g fat, 8 g sat. honeyTop yogurt with blueberries, almonds and honey. Can’t give up eating at restaurants? It also includes fish and lean meats, and a small quantity of nuts and seeds a few times per week. Tell healthy carbs from unhealthy carbs. olive oil. Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. 1 cup cooked quinoa tossed with 1 Tbsp. Furthermore, you need to restrict your daily calorie intake within 1500 calories while consuming lean protein, fiber-rich fruits and … I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. salmon, 1 cup brown rice, 1 cup broccoli, 2 tsp. Policy, Have diabetes or hypertension raised your risk of heart disease, or do you simply want to eat in a more heart-healthy way? fat., 1,399 mg sodium. grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. Since carbs are your body’s main fuel source, meeting carbohydrate recommendations when following a 1,500-calorie diet will maximize your energy levels. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aims to decrease blood pressure and reduce the risk of heart disease. 1 cup steamed broccoli tossed with 2 tsp. Snacks: ½ cup fresh pineapple, ½ cup cottage cheese. A meal plan like this—complete with shopping list and day-to-day instructions, can help you prepare for the week and take charge of your eating habits. grilled chicken, 1 cup sweet potato, 1 cup green beans, ½ Tbsp. The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). Related: 15 Little Ways to Protect Your Heart, • 1 serving Avocado Egg Toast• 1 medium orange, • 1 serving Green Salad with Pita Bread & Hummus, Daily Totals: 1,490 calories, 88 g protein, 185 g carbohydrates, 35 g fiber, 51 g fat, 11 g sat. Use this guide to stay on track when eating a 1500-calorie diet. A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products ; Includes lean meats, poultry, fish, beans, eggs, and nuts; Limits saturated and trans fats, sodium, and added sugars; Controls portion sizes; Calories. If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal (for women) and 3 to 4 grams of carbs (for men). 1500 Calorie Meal Plan. Every meal should include lots of veggies, and some fruit or whole grain. Learn more about vaccine availability. Heart-Healthy Tip: Don't add the extra pinch of salt in this recipe to help keep the sodium under the recommended 1,500 mg. Daily Totals: 1,494 calories, 62 g protein, 227 g carbohydrates, 46 g fiber, 48 g fat, 10 g sat. A healthy eating plan also will lower your risk for heart disease and other health conditions. Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. Dinner: 4 oz. A healthy diet and lifestyle are the best weapons to protect against heart disease. You actually get to eat so much though. • 1 cup nonfat plain Greek yogurt• 1 cup blueberries• 2 Tbsp. Coronavirus: Now contacting patients to schedule COVID-19 vaccine appointments. Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. “We try to get you started and educate you so that you’re empowered to make ‘good’ versus ‘bad’ food choices.”. Always read food labels for sodium content, and if you have hypertension or prehypertension. When eating out, avoid the American Heart Association’s “salty six” (foods that increase blood pressure): pizza, poultry, deli meats, canned soups, breads and sandwiches. grated Parmesan cheese. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. EatingWell may receive compensation for some links to products and services on this website. Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. A healthy diet and lifestyle are the best weapons to protect against heart disease. Fitness, health and wellness tips sent to you weekly, Cleveland Clinic is a non-profit academic medical center. This is a well balanced healthy 1200 calorie menu so you can follow it for as long as you need! This will also keep your blood sugars stable. light mayo, 1 cup skim milk. Breakfast:2 large eggs, 2 slices whole grain bread, peanut butter. Advertising on our site helps support our mission. The healthy meals in this 1500-calorie diet plan are easy to make and delicious (Discover the six benefits of seeing a heart dietitian below.). A three-day meal plan can help. “While there’s room for some saturated fat in our diets, we want to limit meat and keep solid animal fat, like chicken skin, marbled cuts and bacon, to a minimum,” she says. Avoid dishes that are fried, creamed, buttered or tempura, and opt for baked, boiled or broiled foods instead. Once you get the hang of it, you can go ahead and make your own plan. Now, wait! “We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Ms. Zumpano. Meal Prep Tip: Pack up 2 cups of leftover Roasted Tofu & Peanut Noodle Salad to take for lunch on Day 3. Snacks: ½ cup fresh pineapple, ½ cup cottage cheese. Watch How to Make Skillet Lemon Chicken & Potatoes with Kale, https://static.onecms.io/wp-content/uploads/sites/44/2019/04/28021141/heart-healthy-mp-1500.jpg, 7-Day Heart-Healthy Meal Plan: 1,500 Calories. The National Heart, Lung and Blood Institute reports 1,200- to 1,600-calorie weight-loss diets are appropriate for men and active women. Daily Totals: 1,512 calories, 85 g protein, 173 g carbohydrates, 32 g fiber, 59 g fat, 8 g sat. With this simple meal plan, you'll have healthy meals for the week at the ready! light dressing. olive oil and a pinch of salt. 1500 CALORIE MEAL PLAN PATIENT HANDOUT Page 1 of 2 1500 Calorie Meal Plan Patient Handout MENU EXAMPLES Meal Plan Day 1 Day 2 Day 3 Day 4 Breakfast: 3 carbohydrates 1 protein (optional) 1 fat 1 slice Wheat toast 1 tsp margarine ¾ cup Rice Krispies 8 oz low-fat (1%) milk 2 slices toast ½ grapefruit 1 egg or ¼ C egg substitute 1 tsp margarine 2 waffles (4 in. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men . yellow mustard, ¼ cup shredded lettuce; 6 baby carrots;6 oz. fat., 1,384 mg sodium, • 1 serving Veggie-Hummus Sandwich• 1 medium orange, • 2 cups Roasted Tofu & Peanut Noodle Salad. nonfat plain Greek yogurt and a pinch of pepper. Daily Totals: 1,484 calories, 88 g protein, 198 g carbohydrates, 38 g fiber, 44 g fat, 9 g sat. 1500 Calorie Menu Day 1 Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 teaspoon of butter, 1 cup of tea or coffee, ½ cup of orange juice. olive oil, • 1 serving Skillet Lemon Chicken & Potatoes with Kale. Nov 25, 2020 Design by Betsy Farrell. fat., 1,,452 mg sodium. Healthy (unsaturated) fats don’t turn solid at room temperature, and include plant oils, nuts, olives, avocado and fatty fish. Incorporating heart-healthy foods, exercising more, maintaining a healthy weight and not smoking can help reduce cardiovascular disease-related deaths by 50 percent. “Watch your grain portions,” cautions Ms. Zumpano. olive oil, 2 Tbsp. • 1 serving Loaded Black Bean Nacho Soup• 1 medium orange, • 1 1/4 cups Chicken Cauliflower Fried "Rice", • 3/4 cup Mango & Kiwi with Fresh Lime Zest. When you see a heart dietitian, you will learn how to: 1.Distinguish nutrient-dense foods from empty-calorie foods. Work on doing so four, or three, days a week instead. fat., 1,372 mg sodium. olive oil, 2 Tbsp. Dinner: 4 oz. What does a 1500 calorie diet plan for women include? Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. square) ¼ cup applesauce 1 … Victoria Seaver, M.S., R.D. “Our goal is to reduce your cardiac risk,” explains Ms. Zumpano. Offers may be subject to change without notice. Since your thyroid can affect your weight, it helps to eat a calorie-controlled diet and exercise to stay on top of your health. This 1,500-calorie plan can help women maintain weight and smaller men lose weight. balsamic vinegar. slivered almonds• 2 tsp. • 1/2 cup rolled oats, cooked in 1 cup milk• 1 cup sliced strawberriesCook oats and top with strawberries and a pinch of cinnamon. 1500 Calorie Meal Plan. Lunch: 2 slices whole grain bread, 1 can tuna (packed in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. It focuses on a low-sodium eating plan emphasizing whole grains, legumes and beans, low-sugar fruits, vegetables and low-fat dairy products. By Jaclyn London, MS, RD, CDN. tomato salsa, ½ cup shredded lettuce, ¼ cup reduced fat cheddar cheese, 1 low-carb wrap, 1 medium peach. Parmesan cheese, 2 cup spring lettuce mix, 1 Tbsp. This way, you can quickly lose 1-2 pounds of weight per week and reach up to your desired weight loss goals within the specified period. Your 3-Day Heart-Healthy Meal Plan: 1,200 Calories, 6 Health Benefits of Drinking Pickle Juice, Not in the First Wave to Get the COVID-19 Vaccine? Note that 1,200 calories is … Daily Totals: 1,505 calories, 88 g protein, 151 g carbohydrates, 30 g fiber, 64 g fat, 11 g sat. According to the National Heart, Lung and Blood Institute, a 1,500-calorie diet is often appropriate for weight loss in men, women who exercise regularly and women weighing 165 pounds or … fat., 1,496 mg sodium. 5-Day 1,500-Calorie Diet Meal Plan Eating 1,500 calories a day is easy and delicious when you follow this diet meal plan to lose weight. Other Calorie Diet Plans: 1500 Calorie Diet Plan “I recommend three 15-gram servings of carbs per day — for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.”. This 1,500-calorie plan can help women maintain their weight and can help smaller men lose weight, says Julia Zumpano, RD, LD. Additionally, you have to restrict your daily calorie intake to 1500 calories. An easy way to take in these extra 300 calories each day is to increase your portion sizes. Choose healthy snacks that suit your taste buds (e.g., replace sweets with fruit and nuts, and salty chips with whole grain crackers and cheese). Here's your ultimate 1,500-calorie diet meal plan that's both healthy and effective. Meal-Prep Tip: Save a serving of the tuna salad to have for lunch on Day 7. Looking for a different calorie level? light dressing. Cutting calories is an important step to make if weight loss is your goal. Remember, due to their different bodies, men generally need about 300 more calories than women each day. Fiber in foods like whole-grain cereals and fruit keeps hunger away and may help lower your risk of heart disease. olive oil. Here’s Why We All Need to Practice Vaccine Patience. See this same meal plan at 1,500 and 2,000 calories.. Don't Miss: Delicious Heart-Healthy Recipes How to Meal Prep Your Week of Meals. Snacks should have no more than 15 or 20 grams of carbohydrate. This 1500 calorie Dash diet menu is based on the American heart association’s recommendations in regards to a healthy and balanced diet. When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian. • 1 serving Avocado Egg Toast• 1 cup blueberries, • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 2 tsp. Policy. margarine. Our 1500 Calorie Diet Meal Plan is perfect for the calorie-conscious dieter who wants to learn basic healthy eating … olive oil spread, 1 medium apple, 1 cheese stick. Give this flat-belly diet a try! Plus 6 ways a heart dietitian can help you. We do not endorse non-Cleveland Clinic products or services. Dinner: 3 turkey meatballs, 1 cup whole wheat pasta, ½ cup low-sodium marinara sauce, 2 Tbsp. Cleveland Clinic is a non-profit academic medical center. olive oil spread, 1 medium apple, 1 cheese stick. Saturated fats turn solid at room temperature. fat., 1,353 mg sodium. They add to your weight, and raise your blood sugar and bad HDL cholesterol levels. Low-Fat milk, ½ Tbsp 2 1500 calorie heart healthy diet this delicious 1,500-calorie meal plan 's. Slices whole grain bread, toasted and drizzled with 1 tsp One carb serving is 15,! Your heart-healthy diet, ½ Tbsp contacting patients to schedule COVID-19 vaccine appointments 1500 calorie menu.! Men and active women not meet accessibility guidelines Sandwich• 1 medium peach at ready. Applesauce 1 … Give this flat-belly diet a try site that may or not... You 'll have healthy meals for the week at the ready for a week, so you can go and! 1 tsp typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips crackers! And if you have to restrict your daily calorie intake to 1500.. 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