A 1,500-Calorie Diet: Food Lists

The 1,500-calorie diet is suitable for many dieters and health enthusiasts. Eat nutrient-dense foods to suit your nutritional needs within your calorie limit. Below are 1,500-calorie diet food lists with food group servings:

Fruits and Vegetables

Two cups spinach, kale, or arugula 1 cup non-starchy veggies (broccoli, bell peppers, carrots) One medium apple, banana, or orange 1/2 cup berries (blueberries, strawberries, raspberries)

Protein Sources

Chicken breast, turkey, fish—3 ounces lean protein 1/2 cup beans, lentils, chickpeas 1/4 cup almonds, walnuts, chia seeds 1/2 cup vegetarian or vegan tofu or tempeh

Whole Grains

1 cup cooked whole grains (quinoa, brown rice, barley) One small whole-grain wrap or tortilla 1/2 whole grain English muffin or 1 slice whole grain bread

Dairy 

1 cup nonfat dairy (milk, yoghurt, cottage cheese) Cheese—preferably low-fat—1 ounce 1/2 cup fortified plant-based milk (almond, soy)

Healthy Fats

1 tablespoon olive or avocado oil for cooking 1/4 avocado or 2 tbsp guacamole 1 tablespoon peanut or almond butter

Snacks and Treats

A handful of air-popped popcorn or whole grain crackers 1 tiny dark chocolate (70% cocoa or greater) 1 tiny low-calorie snack (Greek yoghurt, hummus vegetable sticks)

Beverages

Water (at least 8 glasses daily) Unsweetened herbal or green tea Coffee (black or with non-fat milk)

Important Tips:

Overeating can be avoided by portion management and careful eating. Mix foods from all food groups for balanced nutrition. For health, limit additional sugars, saturated fats, and sodium.

Important Tips:

For best benefits, exercise regularly. Discuss your needs and goals with a doctor or dietician for customised meal planning.

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