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1500 Calorie Diabetic Diet Plan

By on June 20, 2013

1500 calorie diet planFinding a good 1500 calorie diabetic diet plan can be a challenge. This difficulty exists despite the 1500 calorie diet being one of the most popular weight loss diets in America. The problem seems to stem from the lack of understanding surrounding the diet.

Most people looking to lose weight hear about various fad diets that have much better marketing. By comparison, the 1500 calorie diet receives little fanfare except among health professionals.

Nonetheless, the popularity of the diet amongst health professionals is because 1500 calories is considered the LEAST amount of calories most men should consume to achieve health weight loss. For most women, the smallest number of calories they should consume is 1200 calories.

How do the experts come to this magic 1500 calorie diet number? It becomes very difficult to put together a nutritious diet for a man that is less than 1500 calories, so this diet is considered the lowest amount you want to consume.

Furthermore, the fundamental principle of weight loss is that you must consume less calories than you burn. To burn 1 pound of fat, it takes 3500 calories of expended energy. If the standard recommended daily allowance of calories is 2000, then to lose 1 pound of weight (i.e. fat!) per week, then you need to consume 500 calories less per day (500 calories x 7 days = 3,500 calories).

However, please be aware that depending upon the circumstances, a 1500 calorie diet may be appropriate for women as well. The bottom line is that you should work with a nutritionist to get it right.

SAMPLE PLAN

It is very difficult to find a sample 1500 calorie diet meal plan. The following diet plan was published by the National Institute of Health. It is actually 1600 calories, so you would need to shave off 50-100 calories to have it conform to your needs.

Breakfast
Energy (Kcal)
Fat (GM)
%Fat
Exchange for:
Whole-wheat bread, 1 med. slice701.215(1 Bread/Starch)
Jelly, regular, 2 tsp 3000(½ Fruit)
Cereal, shredded wheat, ½ C10414(1 Bread/Starch)
Milk, 1%, 1 C1023 23(1 Milk)
Orange juice, ¾ C 7800(1½ Fruit)
Coffee, regular, 1 C 50 0(Free)
Milk, 1%, 1 oz13.03 0(1⁄8 Milk)
Breakfast Total 4025.210
Lunch
Energy (Kcal)
Fat (GM)
%Fat
Exchange for:
Roast beef sandwich
Whole-wheat bread, 2 med. slices1392.415(2 Bread/Starch)
Lean roast beef, unseasoned, 2 oz601.523(2 Lean Protein)
1 slice low-fat/sodium American cheese (¾ oz)461.836(1 Lean Protein)
Lettuce, 1 leaf1 00
Tomato, 3 med. slices 1000(1 Vegetable)
Mayonnaise, low-calorie, 2 tsp303.399(2⁄3 Fat)
Apple, 1 med.8000(1 Fruit)
Water, 1 C000(Free)
Lunch Total 366922
Dinner
 
 
 
 
Salmon, 3 oz edible 155730(3 Lean Protein)
Vegetable oil, 1½ tsp 60 7100(1½ Fat)
Baked potato, ¾ med. 10000(1 Bread/Starch)
Margarine, 1 tsp34 4100(1 Fat)
Green beans, seasoned with margarine, ½ C 5224 (1 Vegetable) (½ Fat)
Carrots, seasoned with margarine, ½ C52 24 (1 Vegetable) (½ Fat)
White dinner roll, 1 med.80333(1 Bread/Starch)
Ice milk, ½ C92328(½ Fat)
Iced tea, unsweetened, 1 C000(Free)
Water, 2 C 000(Free)
Dinner Total 6252838
Snack
Energy (Kcal)
Fat (GM)
%Fa
Exchange for:
Popcorn, 2½ C 6900(1 Bread/Starch)
Margarine, 1½ tsp286.5100 (1½ Fat)
Grand Total1,613 5028
Calories:1,490
Total Carb, % kcals: 55
Total Fat, % kcals:29
Sodium,* mg: 1,341
SFA, % kcals: 8
Cholesterol, mg:142
Protein, % kcals: 19

Note: Calories have been rounded.

1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron 73%, Zinc 91%

* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water

A 36 WEEK 1500 CALORIE  PLAN

While we are happy to provide the above example of a 1500 calorie diet meal plan, this doesn’t cut it if you are serious about sticking with the diet and losing the weight. You need something more.

If you don’t want to go it alone, check out the 36 week meal plan system put together by NutriDIET Pro. This company is an expert in developing meal plans, not only for consumers, but seasoned Registered Dieticians as well. In fact, Nutridiet has been helping professional dieticians formulate meal plans for over 20 years!

Their 1500 calorie diet meal plans program has the following advantages:

  •  Recognized Nutritional Expertise (they are not a fad diet program)
  • Different Food styles (Asian, Italian, Spanish, Indian)
  • Different Eating Styles (heart healthy, vegetarian, etc.)
  • Recipes are designed to use foods you can easily find in your grocery store.

If you have tried some of the various fad diets, you will know how important that last bullet point is!

Click here to view more 1500 Calorie Meal Plan Details