Weight Management Sample Menus for a 1,500-Calorie Diet Approaching Weight Loss Sensibly and Safely By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Medically reviewed by Medically reviewed by Marisa Moore, RDN, MBA on August 28, 2020 pinterest instagram Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Review Board Marisa Moore, RDN, MBA Updated on March 01, 2021 Print Sverre Haugland / Cultura / Getty Images Table of Contents View All Table of Contents Nutrient Goals Sample Menus Cutting calories is one of the ways that people commonly lose weight. Sustainable calorie reduction eating plans can call for trimming as much as a quarter of your daily calories while still meeting your recommended daily nutritional needs. While this may sound like a lot, there are strategies to help you achieve these goals without feeling deprived or risking malnourishment. Set Weight Loss Goals When you cut calories to lose weight, you want to make sure that you still get enough energy (i.e., calories) each day and also get important macronutrients and micronutrients to keep your body strong and healthy during the weight loss journey. Calorie Goals As a rule of thumb, aim for a healthy weight loss goal of 1 pound per week by taking the number of calories you need each day to maintain your current weight and subtracting 500 to find your daily calorie target. This equation works because 1 pound of fat equals roughly 3,500 calories. However, keep in mind that calorie counting is not an exact science. Reducing 500 calories per day is not a guarantee for weight loss. There are many factors that play a role in calorie intake and weight loss. Use a 500 calorie-per-day reduction as a starting point and make adjustments as needed. For a sedentary to moderately active woman, roughly 1,800 to 2,000 calories are needed each day to maintain the current weight, while a sedentary to moderately active man would require 2,400 to 2,600 calories per day. That would mean reducing your daily consumption to around 1,500 calories per day if you are female and to around 1,900 calories per day if you are male. In either instance, that wouldn't leave a lot of room for any extra snacks, toppings, or treats, so planning is key. Remember that your calorie goal can vary depending on your weight and even your lean muscle mass. These 1,500 and 1,900 goals are not adequate or appropriate for everyone. To get a personalized estimate of your weight loss calorie goal, you can use a calculator that takes your age, sex, body size, activity level, and weight loss goals into account to determine a daily calorie target. Nutrient Goals Since your total daily calories are limited, you need to be extra careful about the foods you choose to ensure adequate nutrition. Much of the focus should be placed on eating nutrient-dense foods. These would include high-fiber fruits and vegetables, whole grains, low or nonfat dairy, and lean sources of meat and non-meat protein. To lose weight safely, refer to the daily nutritional goals table in the USDA's 2020-2025 Dietary Guidelines for Americans. It outlines the nutrients you need each day to maintain good health. You will see nutrients listed on the Nutrition Facts label on packaged foods that you buy. The label tells you how much of each nutrient is provided by that food. For a 1,500 calorie diet, your daily nutrition should include: Total fat: 33 to 58 grams Saturated fat: No more than 15 grams Cholesterol: No more than 200 to 300 grams Sodium: 2,300 milligrams Total carbohydrate: 130 grams Fiber: 28 to 33.6 grams Added Sugar: No more than 36 grams Total protein: 46 to 56 grams Sample 1500-Calorie Menus Based on nutrient parameters, your menu could vary slightly depending on whether you are restricting sugar or not. To this end, here is what your menu plans might look like. Sample Menu 1 You'll consume lean protein and fiber to help you to feel full and satisfied throughout the day. You'll also consume fruit as a sweet treat and other nutrient-rich foods for variety. Breakfast One cup of plain coffee or tea One hardboiled egg One orange One slice of whole-grain toast with 1 tablespoon almond butter Lunch One cup of nonfat milk as a beverage One-half cup sliced carrots Two slices of whole-grain bread, 2 ounces sliced of roast beef, one slice of Swiss cheese, and 1 tablespoon of mustard Dinner One cup of cooked broccoli with lemon juice One-half cup of cooked black beans One small glass of white wine One 3-ounce chicken breast fillet with 2 tablespoons salsa One whole-wheat dinner roll with 1 teaspoon of butter Snacks One cup sweetened grapefruit juice One-half cup blueberries One third cup of edamame Several glasses of water 10 pecan halves Three-quarter cup of plain yogurt with 1 tablespoon of honey Nutrition Information Total calories: 1,498 Total fat: 20.5% (35 grams) Saturated fat: 6 grams Cholesterol: 295 mg Sodium: 1,934 milligrams Total carbohydrates: 51.7% (201 grams) Fiber: 32 grams Sugar: 87 grams Total protein: 23% (89 grams) Sample Menu 2 This menu is designed for people who need to watch their sugar intake, including people with diabetes and prediabetes. In place of sugar, non-nutritive sweeteners are used. Breakfast One cup of cooked oatmeal with one-half ounce walnuts One cup of nonfat milk One half grapefruit One or two packets of sucralose or stevia sweetener Lunch A salad with 1 cup of spinach, 1 ounce of feta, one-half cup cherry tomatoes, and 2 tablespoons of balsamic vinegar (no oil) One diet soda 3 ounces baked salmon (no oil) Dinner One cup cooked brown rice One small 100% whole grain dinner roll One 6-ounce serving of peeled shrimp with one small diced green pepper sautéed in 1 tablespoon of olive oil and garlic Water with a lemon or lime slice Snacks One apple One cup strawberries One serving low-fat, sugar-free, fruit-flavored yogurt Several glasses of water with slices of lemon or lime Two cups of air-popped popcorn (no butter) Two-thirds cup raw baby carrots with one ounce of fat-free dip Nutrition Information Total calories: 1,496 Total fat: 22.4% (37 grams) Saturated fat: 11 grams Cholesterol: 428 milligrams Sodium: 1,496 mg Total carbohydrates: 51.3% (193 grams) Fiber: 25 grams Sugar: 49 grams Total protein: 26.4% (99 grams) You can compare this menu plan with that of a 1,700 calorie diet. The reason the sugar count is so high is because it includes sugars naturally found in these foods. This is different from added sugars in foods, which the USDA recommends keeping below 10% of your total calorie intake, though some experts, including the advisory committee for the USDA guidelines and the American Heart Association, recommend a lower limit of no more than 6% of daily calories. A Word From Verywell Before starting any weight loss program, speak with your doctor to ensure it is appropriate for your age, weight, current health, and current fitness level. You should not consume fewer than 1,200 calories per day for a woman or 1,700 calories for a man without medical guidance. If you are having trouble losing weight, getting a referral to a registered dietitian for a personalized eating plan can be a helpful next step. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Heart Association. Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars. Published December 29, 2020. Additional Reading Office of Disease Prevention and Health Promotion. (2015) 2015-2020 Dietary Guidelines for Americans (Eighth Edition). Washington, D.C.: U.S. Department of Health and Human Services.