1500 Cal diet plan-lose weight in 3 days

Having a good meal puts you in a state of relaxation. This diet plan includes a 3-day menu. Some of the women say,” Although I exercise regularly, I still can’t lose weight.” Some Men say that they want to loose weight but they don’t have particularly active exercise.  This super simple 1500 cal diet plan is for them.

1500 calories of food is not less nor too much, which can make most people lose weight at a moderate rate, but the premise is to exercise regularly. If you want to lose weight, you need to combine diet and exercise. A 1500 cal diet plan reinforces this weight loss strategy. The safer way to lose weight is to lose no more than 2 pounds (1 kg) of weight per week. If your weight loss is faster than this, you need to increase your calorie intake. If your weight loss rate is slower than this, you may wish to try a 1200 calorie diet plan, but your daily calorie intake should not be less than 1200 calories.

As with other diet plans, maintain regular exercise habits!! Because regular exercise is not only a healthy habit, it can also help you burn more calories and help you achieve your weight loss goals. The plan requires three meals a day, plus two snacks.

Analysis of 1500 calorie diet plan

Breakfast: 1 protein + 1 fruit + necessary vegetables

Lunch: 1 serving protein + 1 vegetable + green leafy vegetable + 1 starch + 1 flavour enhancer + 1 fruit

Snacks: 1 protein snack + 1 vegetable

Dinner: 2 servings of protein + 1 serving of starch/cereal + 2 servings of vegetables + green leafy vegetables

Snack: 1 serving of fruit

Daily total: 4 servings of protein, 3 servings of fruit, 4-5 servings of vegetables, 2 servings of starch/cereals, 1 serving of protein snacks, green leafy vegetables (no limit), 2 servings of flavour enhancer.

As long as it does not exceed 1500 Cal, you can adjust the specific allocation yourself. But you still need to keep the basic pattern that is, three meals a day plus snacks (at least once). It is not recommended to skip a meal, and eat “double servings” at the next meal. Distributing meals don’t allows you to better maintain your energy levels; make sure that every meal contains protein (and in the afternoon, snacks) so you don’t feel too hungry.

3 Day Menu of 1500 Calorie Diet Plan

First day


1 cup (250 g) non-fat cheese, 1 cup (80 g) strawberries, sprinkled with ground cinnamon


Large salad. The raw materials are as follows:

Leafy vegetables (lettuce, spinach) are not limited in weight

1 cup chopped mixed vegetables (carrots, peppers, tomatoes)

3 Oz (85 g) grilled chicken breast

1/2 cup (150 g) cooked white beans

2 tablespoons (30 grams) low-calorie salad dressing

1 orange


1 ounce (30 grams) soy nuts

Carrot sticks and celery sticks


8 Oz (200 g) grilled salmon (squeezed with lemon juice)

2 cups (160 g) steamed garlic green beans

1/2 cup (150 g) cooked brown rice

Mixed green leafy vegetable salad, unlimited weight

1 fresh orange

Second day


1 whole egg + 4 scrambled eggs made with egg white (use a non-stick pan)

Smeared with tomato sauce

1 cup (80 grams) chopped melon


fry vegetables. Sauté tofu and vegetables together:

5 Oz (125 g) hard tofu, diced

1 cup (80 g) broccoli

A large handful of fresh spinach leaves

2 teaspoons (10 ml) oil

Served with soy sauce, garlic, chilli and ginger,

1/2 cup (150 g) steamed brown rice

Half a medium-sized mango


4 tablespoons (60 grams) hummus

1 cup (80 g) baby carrots


Cereal salad with protein. Stir well:

8 Oz (200 g) grilled shrimp

1/2 cup (150 g) cooked quinoa

2 cups (160 g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumbers, onions)

2 tablespoons (30 grams) low-calorie red vinegar sauce

Put these on top of green leafy vegetables

Third day


1 cup (250 g) plain skim yogurt

1 banana, sliced

Sprinkle with nutmeg


4 Oz (100 g) grilled halibut

1 cup (80 g) steamed dragon beard (squeezed with lemon juice)

1/2 cup (150 g) whole wheat pasta

Mixed green leafy vegetable salad-any weight

2 tablespoons (30 grams) low-calorie salad dressing

1 cup (80 g) berries


1/2 cup (125 g) non-fat cheese

1 cup chopped mixed vegetables (carrots, red peppers and broccoli are a great match)

Sprinkle with salt, pepper, dried dill or chives


6 Oz (170 g) grilled lean steak

2 cups (160 g) roasted Brussels sprouts (cut in half, mixed with olive oil, and roasted at 400°F/205°C for 20 minutes)

2 teaspoons (10 ml) olive oil (for Brussels sprouts)

Steamed kale, spinach or Swiss chard (sprinkle with balsamic vinegar)

Half a small sweet potato (sprinkle with ginger)


1 cup (80 g) fresh diced pineapple

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