Weight Management Two Menus for a 1,500 Calorie Per Day Diet Weight Management By Shereen Lehman, MS | Reviewed by Richard N. Fogoros, MD Updated October 13, 2017 Share Pin Email Print Sverre Haugland/Cultura/Getty Images More in Weight Management Nutrition for Weight Loss Gaining Weight Cutting calories is one way to lose weight. Consuming 1,500 calories per day doesn't leave a lot of room for extras, but all in all, it's not that difficult to follow as long as you're prepared with a meal plan and daily menus. Since you're not eating very many calories, you need to be careful about which foods you choose. Plan your meals and menus around nutrient-dense foods. Choose low-calorie, high-fiber fruits and vegetables, 100-percent whole grains and low-fat protein sources. Allow yourself a very small treat now and then, too. Here are two 1,500 calorie per day menus to get you started:1,498 Calorie Menu With No Non-Nutritive SweetenersBreakfastOne slice of 100-percent whole grain toast with one tablespoon almond butterOne hard-boiled eggOne orangeOne cup plain coffee or tea as a beverageLunchTwo slices 100-percent whole grain bread, two ounces sliced roast beef, one slice Swiss cheese, and one tablespoon mustardOne-half cup sliced carrotsOne cup non-fat milk as a beverageDinnerOne three-ounce chicken breast fillet with two tablespoons salsaOne cup cooked broccoli with lemon juiceOne-half cup cooked black beansOne 100-percent whole wheat dinner roll with one teaspoon butterOne small glass white wine as a beverageSnacksOne nectarineSeveral glasses of water Three-fourths cup plain yogurt with one tablespoon honeyOne-half cup blueberriesTen pecan halvesOne cup 100-percent grapefruit juiceNutrition InformationTotal Calories - 1,498Total Fat - 20.5 percent (35 grams)Total Protein - 23 percent (89 grams)Total Carbohydrates - 51.7 percent (201 grams)Sodium - 1934 mg Sugar - 87 gramsCholesterol - 295 mgSaturated Fat - 6 gramsFiber - 32 grams 1,496 Calorie Menu With Non-Nutritive SweetenersBreakfastOne cup oatmeal with one-half ounce walnutsOne cup non-fat milkOne-half grapefruitOne or two packets Sucralose or stevia sweetenerLunchA salad made with one cup spinach, one-ounce feta cheese, one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.Three ounces baked salmonDiet soda as a beverageDinnerSix ounces shrimp and one small green pepper sautéed in one tablespoon olive oil and garlicOne cup brown riceOne small 100-percent whole grain dinner rollWater with one lemon slice as a beverageSnacksTwo cups air-popped popcorn (no butter)One appleOne serving low-fat, sugar-free fruit-flavored yogurtOne cup strawberriesTwo-thirds cup baby carrots with one ounce fat-free vegetable dipSeveral glasses of water with slices of lemon or limeNutrition InformationTotal Calories - 1,496Total Fat - 22.4 percent (37 grams)Total Protein - 26.4 percent (99 grams)Total Carbohydrates - 51.3 percent (193 grams)Sodium - 1,496 mgSugar - 49 gramsCholesterol - 428 mgSaturated Fat - 11 gramsFiber - 25 gramsI also have menus for 1,200 calorie per day and 1,700 calorie per day diets. Before starting your diet, you should speak with your healthcare provider to be sure you're healthy enough to go on a low-calorie diet. Continue Reading