Weight Management Print Two 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 Richard Fogoros, MD on August 05, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on June 16, 2019 Sverre Haugland / Cultura / Getty Images More in Weight Management Nutrition for Weight Loss Gaining Weight Cutting calories is one of the ways that people commonly lose weight. This would involve trimming as much as a quarter of your daily calories while still meeting your recommended daily nutritional needs. While the very thought of this may take you aback, there are strategies to help you achieve these goals without feeling deprived or risking malnourishment. How to Set a Weight Loss Goal As a rule of thumb, if you are attempting to lose weight, take the number of calories you need each day to maintain your current weight and subtract 500 of those calories to lose one pound per week. This is because one pound of fat equals roughly 3,500 calories. For a sedentary to a moderately active woman, roughly 2,000 calories are needed each day to maintain the current weight, while a sedentary to moderately active man would require around 2,400 per day. That would mean reducing your daily consumption to 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. Planning Wisely Since you will not be eating all that many calories, you need to be extra-careful about the foods you choose. Much of the focus would be placed on eating nutrient-dense foods that are low in calories and fat but high in fiber and protein. These would include high-fiber fruits and vegetables, 100-percent whole grains, nonfat dairy, and lean sources of meat and non-meat protein. To diet safely, refer to the dietary reference intake (DRI) table in the 2015-2020 Dietary Guidelines for Americans. It outlines the amount of nutrients you need each day to maintain good health. For a daily 1,500-calorie diet, your DRI would be: Total fat: 33 to 58 gramsTotal Protein: 46 to 56 gramsTotal Carbohydrates: 130 gramsSodium: 2,300 milligramsSugar: No more than 20 to 36 gramsCholesterol: No more than 200 to 300 grams Saturated Fat: No more than 15 gramsFiber: 28 to 33.6 grams Based on these parameters, your menu could vary slightly depending on whether you are restricting sugar or not. To this end, here is what your menu plan might look like: Sample 1500-Calorie Menu 1 Breakfast One slice of whole-grain toast with one tablespoon almond butterOne hardboiled eggOne orangeOne cup of plain coffee or tea Lunch Two slices of whole-grain bread, two ounces sliced of roast beef, one slice of Swiss cheese, and one tablespoon of mustardOne-half cup sliced of carrotsOne cup of nonfat milk as a beverage Dinner One three-ounce chicken breast fillet with two tablespoons salsaOne cup of cooked broccoli with lemon juiceOne-half cup of cooked black beansOne whole-wheat dinner roll with one teaspoon of butterOne small glass of white wine Snacks One nectarineSeveral glasses of waterThree-quarter cup of plain yogurt with one tablespoon of honeyOne-half cup blueberriesTen pecan halvesOne cup sweetened grapefruit juice Nutrition Information Total Calories: 1,498Total Fat: 20.5 percent (35 grams)Total Protein: 23 percent (89 grams)Total Carbohydrates: 51.7 percent (201 grams)Sodium: 1,934 milligramsSugar: 87 gramsCholesterol: 295 mgSaturated Fat: 6 gramsFiber: 32 grams Sample 1500-Calorie 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 walnutsOne-cup of nonfat milkOne half grapefruitOne or two packets of sucralose or stevia sweetener Lunch A salad with one cup of spinach, one ounce of feta, one-half cup cherry tomatoes, and two tablespoons of balsamic vinegar (no oil)Three ounces baked salmon (no oil)One diet soda Dinner Six ounces of peeled shrimp with one small diced green pepper sautéed in one tablespoon of olive oil and garlicOne cup cooked brown riceOne small 100-percent whole grain dinner rollWater with a lemon or lime slice Snacks Two cups of air-popped popcorn (no butter)One appleOne serving low-fat, sugar-free, fruit-flavored yogurtOne cup strawberriesTwo-thirds cup raw baby carrots with one ounce of fat-free dipSeveral glasses of water with slices of lemon or lime Nutrition Information Total 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 milligramsSaturated Fat: 11 gramsFiber: 25 grams You can compare this menu plan with that of a 1,700 calorie diet. A Word From Verywell Before starting any diet program, speak with your doctor to ensure it is appropriate for your age, weight, current health, and current fitness. Under no circumstance should you consume fewer than 1,200 calories per day for a woman or 1,700 calories for a man without the expressed consent and oversight of your doctor. 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. Key Elements of Healthy Eating Patterns. Dietary Guidelines 2015-2020. health.gov 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.