Example of balanced menus for low calorie diet (1500 kcal)

We took the example of a female person, 30 years old, 67 inches tall and 150 pounds of weight. She’s working in the office and usually sits about 8 hours. The rest of the free time, out of the company, she spends with friends, in household chores and reading books.

She doesn’t do organized physical activity. Due to years sedentary work shows its results in the appearance of the body, so she would like to lose a few pounds. Taking into account all the information and the ultimate goal, here we have two menus that offer the following:

  • 1500 kcal
  • 100 g protein
  • 50 g fat
  • 160 g carbohydrate.

Example of the first menu

  1. Meal
  • 10 g (1/3 oz.) wheat bran
  • 10 g (1/3 oz.) raisins
  • 40 g (1 1/3 oz.) oat flakes
  • 30 g (1 oz.) whey protein
  • 10 g (1/3 oz.) flaxseed

Preparation:

Soak bran, raisins and oatmeal soak in water. You can warm up a few minutes in the microwave. Grind the flax seeds and mix with oatmeal and bran. Stir in the whey. You can leave oatmeal soaked overnight in water to absorb as much water to keep you satiated longer.

  1. Meal
  • 150 g (5 oz.) low-fat cheese
  • 60 g (2 oz.) pastry (Kaiser roll or something like that)
  • 150 g (5 oz.) apples (1 piece)
  1. Meal
  • 150 g (5 oz.) chicken breast
  • 50 g (1 2/3 oz.) rice
  • 2 tablespoons extra virgin olive oil
  • 2 cups of fresh leafy vegetables
  1. Meat
  • 30 g (1 oz.) whey protein
  • 30 g (1 oz.) oat flakes
  • 10 g (1/3 oz.) almonds

Example of the second menu

  1. Meal
  • 30 g (1 oz.) Casein protein
  • 100 g (3 1/3) low-fat milk
  • 40 g (1 1/3) oat flakes
  • 20 g (2/3) dried fruit
  1. Meal
  • 60 g (2 oz.) pastry
  • 100 g (3 1/3) eggs (2 pieces)
  • 200 g (7 oz.) orange (1 piece)
  1. Meal
  • 200 g (7 oz.) hake
  • 200 g (7 oz.) potatoes
  • 2 tablespoons extra virgin olive oil
  • 2 cups vegetable
  1. Meal
  • 100 g (3 1/3) lean pork
  • 1 cup vegetable
  • 10 g (1/3 oz.) almonds

Notes:

All the food is weighed before preparing – raw. The quantities are relating to the edible part (e.g. 150 g apples refers to 150 g apples cleaned pitted).

Meat

Excellent choice: turkey, chicken, blue sea fish, other sea fish, river fish (trout, not too greasy like Catfish), shrimp.

Good choice: beef, veal, pork, red meat (low fat components).

Avoid: sausages, cans (luncheon meat, pate), salami.

Fruit

Larger fruit: pears, apples, pineapples, oranges, tangerines. 1 serving = 1 piece of fruit.

Small fruit: plums, apricots. 1 serving = 2-3 pieces of fruit.

Very small fruits: strawberries, cherries, raspberries. 1 serving = 1 cup of fruit.

Vegetable

Best choice: green leafy vegetables (lettuce, cabbage, radicchio, arugula), cucumbers, tomatoes, zucchini. 1 serving = 1 cup leafy vegetables, or cut other vegetables.

Do not treat potatoes as vegetables, eat them instead of pasta or rice.

You can eat mushrooms unlimited.

Fats

Excellent choice: almonds, walnuts and other nuts, olive oil, pumpkin seed oil, flax seed.

Avoid: butter, margarine, fried fat, whole milk, hard cheeses, cheese spreads.

Drinks

Drink 8 cups of water a day or unsweetened tea. Juices should be avoided because they provide additional sugars. The only choice is freshly squeezed juice which can occasionally replace one piece of fruit. Coffee: the best espresso or instant coffee classic.

Food preparation

The preparation is as important as the choice of foods. You should prepare food by boiling, baking on grill or in the oven.  For fat is best to use butter, animal fat or coconut oil, but in minimal quantities. Olive oil is only used fresh or for braising food, because does not tolerate high temperatures.

You should eat vegetables fresh or cooked by steaming. All spices are allowed and it is recommended to use to fill the taste of food.

Example of replacements

It is advisable to change the foods to avoid monotony and maintain motivation. The aim is to enjoy the food and normalize diet that we can maintain for a longer time. So here are the examples of replacements.

100 g of raw rice = 100 g banana

50 g of raw rice = 50 g semolina before cooking

100 g of raw rice = 500 g potatoes

50 g of raw rice = 45 g polenta

50 g of raw rice = 100 g rice noodles

2 teaspoons olive oil = 30 g almond = 20 g butter

150 g of red meat = 150 g white meat + 1 tablespoon oil = 200 g fish + 1 tablespoon oil

Supplementation

When starting with low calorie diet it could happen to reduce the intake of necessary nutrients. Therefore, it is our recommendation to take a multivitamin with the main meal to maintain immunity and to be able to endure to the end of a diet. Among other supplements we recommend vitamin C in a slightly stronger dose (1-2 g daily) preferably in the morning.

Exercise

The first week you should do at least half an hour walking, skating or any other cardio activity. Walking is my favorite choice because it does not require special preparation but can nicely incorporate into the daily schedule: for example, on the way to work, go out a few stops earlier.

Over time, it is good to increase the activity to at least 1 hour a day. Take advantage of the swimming pool in the winter or skating and cycling in summer hours. Periodically insert hiking and enjoy the fresh air and breaking the monotony.

Conclusion

Weight Loss is an ongoing process and includes a number of aspects starting with the reducing calorie intake. If we wish a good result we have to choose high-quality foods and incorporate physical activity as part of the normal daily schedule.

As you brush your teeth in the morning without even thinking about it, so eat breakfast and also afternoon walk. Regular meals and exercise should become your ritual. Then the results will follow.

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