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Diet meal: 1500 Calories per day plans for 7 day 
7 Meal Plans With 1500Calorie:
1500 Calorie meal plan is very suitable. If you start this type of meal plan is that you want to lose weight and fat over time. Overthe duration of a diet returned on time, the results will be more qualitiesbecause you will have a greater proportion of fat lost. On average, you can expect a loss of 2 to 5kg depending on your situation: If you areslightly overweight, strong overweight or obese.
1500 Calorie Meal plan
Try 1500 calorie meal plan per day diet programme for one week with this kind of menu.If you do not see the weight loss you want one week, refer rather to the menusto 1000 or 1200 caloriesdaily.


Meal plans to 1500 calorie per day: 7 day sample meal to 1500 calories per day.

Here are seven examples of meals plan to 1500 calories per day in total that will help you to lose weight because they restrict calories.
If you need to consume about 1500 calories a day as part of a reduced calorie diet, take a look at our sample 7 day meal plans to 1500 calorie per day.
Olso check our  Eating Diet Plans- 7 Day Meal plan To Weight Loss it is a low calories  nutrition diet (1000 - 1400 cal per day nutrition diet)

EQUIVALENCES: choose
  • - Coffee, tea, herbal teas
  • - 1/6 baguette, or 2 slices of bread or 3 crackers, crackers or 3 kinds, or 3 craquettes.
  • - 1 large glass of skim milk 1/2, or 0% fat yogurt or 100 grams. cottage cheese 0%, or portion SYLPHIDE natural cheese, or 1 serving of cheese COW LAUGHING "light"
  • - 2 extra light hazelnut butter 10% ELLE & VIRE
  • - A seasonal fruit or a glass of fruit juice (pure juice) or stewed 100g of unsweetened fruit brand MATERNE, CORA and HERO) VITADUO made small bottles of mixtures fruit and vegetable drinks, super good for the 45 portion  cal.
  • MORNING SNACK in:
  • - A seasonal fruit choice

For  1500 calorie meal plan  a day we start with:
Day 1:

BREAKFAST and SNACK MORNING :
  • - Choose in the above equivalences
LUNCH:
  • - 2 egg omelette with a little mushroom slices (canned)
  • - Mixed salad and lighter sauce
  • - 1/6 of bread or 2 tr. of bread, rusks or 3
  • - 1 B'A Nestlé yogurt 0% fat fruit
  • - 1 peach (or 100 grams of fruit in season)
TASTE:
  • - 100 grams of prunes (10 plums or damsons 2) (or 100 grams of fruit in season)
  • - 1 natural yoghurt 0%
DINNER:
  • -1 Cup of soup
  • -100 Gr + 30 gr shrimp raw and cooked rice weighed + tomatoes, salad and sauce lightened
  • - 1 yogurt 0%
  • - 100 gr of grapes (or seasonal fruit)

Day 2:

BREAKFAST and SNACK:
  • - Choose from equivalences
   LUNCH:
  • - 90 grams of fish in foil with lemon and bay leaves
  • - (Pp. Of land, carrot, green beans, broccoli, mushrooms) 200 g frozen vegetables Bonduelle "The Farmer" is cooked without fat
  • - 1/6 baguette, or 2 tr. of bread, rusks or 3
  • - 1 yogurt 0%
  • - 1/2 small melon (or seasonal fruit)
TASTE
  • - 100 grams of cheese 0%
  • - 3 apricots
DINNER:
  • - A bowl of soup
  • - 2 small slice of ham (80 gr)
  • - 200 gr mix everything carrot, p. land and endive in a box (of Aucy)
  • - 1/6 baguette or equivalent
  • - 100 gr of grapes (or seasonal fruit)

3rd Day:        
BREAKFAST and SNACK:
  • - Choose from the equivalences given above
   LUNCH:
  • - Liver calf weighed 120 gr believed with a small dab of margarine
  • - Peas carrots (a small box of 200 gr CORA brand
  • - Green salad, lighter sauce
  • - 1/6 of bread or equity ........
  • - Yoghurt 0%
  • - 1 kiwi (or 100 grams of fruit in season)
TASTE:
  • - 1 small banana
  • - 1 yogurt 0%
DINNER:
  • - 1 bowl of soup
  • - 90 gr natural tuna
  • - 1 p small. earth (100g cooked with skin) peeled and diced small with beetroot and cut into small dice lighter sauce
  • - 1/6 stick or equivalent .........
  • - 1 yogurt B'A to 0% fruit (Nestlé)
Day 4:
BREAKFAST and SNACK:
  • - Choose from equivalences
   LUNCH:
  • - Grilled Steak, 120 gr weighed believed
  • - 40 grams of raw weighed pasta (macaroni or spaghetti or Torti) cooked with chicken broth 1/2 KNORR
  • - Green salad and tomato sauce lightened
  • - 1 natural yoghurt 0%
  • - 1 peach (or 100 grams of fruit in season)
TASTE:
  • -1 Yoghurt 0%
  • - 100 gr stewed unsweetened fruit (materne, Cora, Hero)
DINNER:
  • - A bowl of soup
  • - 2 chicken breast slices (80 gr.)
  • - Green beans and tomatoes, lean sauce
  • - 1/6 baguette or 2 tr. of bread or 3 crackers
  • - 100 gr of grapes (10-12 grains) (or 100 grams of fruit in season)
5th Day:

BREAKFAST and SNACK:
  • - Choose from equivalences
LUNCH:
  • - Veal cutlet (120 g weighed raw) with mushroom slices, add salt and put a big dollop of cream to 3% of ELLE & VIRE at the end without boiling
  • - Green salad, lighter sauce
  • - 1/6 baguette or 2 tr. of bread or 3 crackers
  • - 1 serving of natural cheese or lean sylph blue
  • - Natural yoghurt 0%
  • - 2 plum plum plums or 10 (or 100 grams of fruit in season)
TASTE:
  • - 1 yogurt 0%
  • - 1 small pear (or seasonal fruit)
DINNER:
  • - 1 bowl of soup
  • - 90 gr. natural tuna
  • - Tomatoes, bell pepper, and 2 tablespoons of corn grain, lean sauce
  • - 1/6 baguette or 2 tr. of bread or 3 crackers
  • - A piece of watermelon (or 100 grams of fruit in season)
6th Day
BREAKFAST and SNACK:
  • - Choose from equivalences
LUNCH:
  • - Language 100gr veal picante sauce (canned)
  • - 40 gr. pasta (weighed raw) chicken broth cooked with Knorr
  • - Lettuce, tomato, sauce lightened
  • - 1 fig (or seasonal fruit)
  • - 1 yogurt 0%
TASTE:
  • - 1 yogurt 0%
  • - 1 peach (or 100 grams of fruit in season)
DINNER:
  • - 1 small grilled turkey cutlet
  • - Brussels sprouts (boxed) rebouillis few minutes in a chicken broth KNORR
  • - 1/6 baguette or 2 tr. of bread or 3 crackers
  • - 1 yogurt 0%
  • - From 10 to 12 grains of grapes (or 100 grams of fruit in season)

7Th day (my best one)

BREAKFAST and SNACK:  380 Cal.
  • Coffee
  • 4 Egg whites + 1 Yellow (150 cal.)
  • Rice semi-cooked full (60gr) (70 Cal.)
  • Cooked lens (60gr) (70 Cal.)
  • 1 rapeseed oil net (90 Cal.)
LUNCH: 640 Cal.
  • Steak M.G 5% (230 cal.)
  • Green Beans (200 gr) (80 Cal.)
  • Salad cucumber / pepper (80 Cal.)
  • 1 cheese 0% (70 Cal.)
  • 1 handles almonds (90 Cal.)
  • 1 nut oil net (90 Cal.)
DINNER: 500 Cal.
  • Beef patty (150 gr) (270 cal.)
  • Broccoli (200 gr) (50 Cal.)
  • 1 linseed oil net (90 Cal.)
  • 1 handful of nuts (90 Cal.)

7th Day Total Calories: 1520 Cal

My opinion on this 1500 Calorie per day meal plans:

- All meals have a good distribution in macro-nutrient.
- A person who has always had difficulty to lose fat need to consume a good rate good fat and absolutely limit carbohydrates especially those that are quick and elevate blood sugar, otherwise they gain fat quickly.

- The only problem here is the lack of vitamins by a lack of fruits especially because you have to consume good fats and high calorie limit these famous carbohydrates. On some days no problem, but in the medium term, it is not viable, it is for this reason that you should supplement: Vitamin-complex

What do you think of these seven examplesat 1500 calorie a day meal plans?Do you have other menus to 1500 calories a dayfor us? Read the comments below or share youropinion about this page.
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Food is medicine for the mind and the body. The great Greek Physician Hippocrates said “Let food be thy medicine and medicine be thy food” This means that you have to go in for optimal nutrition in order to maintain a health mind and body all the time.

When it comes to health and nutrition the following 5 tips will ensure that you get the best food for your mind and body easily. Let us take a look at them-

1. Get the best nutrition from whole foods only: When you are looking for the best nutrition for your mind and body, it is important for you to think about wholefoods only. Include nuts, fruits, vegetables, meat and pulses in your diet. In fact, they should be a part and parcel of your fat burning diet. They are rich in vitamins and minerals and should be the ideal choice when it comes to remaining fit and healthy the year round.  Go in for roasted almonds or salted ones too!


2. Go Organic: Organic farming is now becoming popular for its environmentally friendly way of growing crops. The crops are grown in healthy soil and the food that you choose are grown without the use of pesticides. There are also no antibiotics that are used in the process. 

3. Hydrate with water: Our bodies need water and it is important that your body is always optimally hydrated. Drinking water is also the best way to lose weight. You often mistake thirst for hunger. You should drink sufficient water and check the color of your urine. It should be clear. Without proper hydration our nerves and muscles will not be able to function properly.


4. Prepare time for eating: If you have bad eating habits, it is important for you to change them as soon as possible. In fact planning for food is also part of your plan on how to gain weight in case you wish to put on some. It is important for you to schedule and write your shopping lists. Avoid taking temptation food. It is advised to prepare your list and shop online instead of going to the supermarket where you will be tempted to pick up unhealthy snacks and food.


With the aid of these 4 tips you effectively are able to achieve. These changes should be done one at a time. In this manner, you are able to improve your nutrition. Small changes are the key to your success. With time and patience, you are able to achieve these goals and see the positive difference that you tend to make to your life gradually- all the best!

For more information Visit Here- http://www.1to1fitness.in/

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Best diet plan for fat loss!!!!

Before making your diet chart all you need to is calculate your 'Basal Metabolic Rate' (BMR) which gives your basal metabolic rate—the amount of energy expended while at rest in a neutrally temperate environment.
Here is the link of BMR CALCULATOR:

Now consider an example of a male whose age is 25 y/o & he weighs 160pounds with a height of 5'10 & his calculated BMR IS 1717 CALORIES PER DAY.

These 1717 calories are his maintenance calories. So if the person wants to gain weight he needs to consume more calories & if the goal is fat & weight loss then he needs to consume less than 1700 calories per day.

In this example, let us suppose he needs to lose then he will start with a calorie deficit diet. His calorie intake will be 1400 CALORIES PER DAY.

We further split this into proportion of 30%CARBS, 45% PROTEIN & 25% FATS So, it will be- 105grams Carbs, 158grams Protein & 39grams Fats.


Remember this-

👉1gram Carb = 4 calories
👉1gram Protein = 4 calories
👉1gram Fat = 9 calories

So you can calculate now👇👇👇

Carbs - 105*4 = 420 calories
Protein - 158*4 = 632 calories
Fats - 39*9 = 351 calories
Add them all 420+632+351 = 1403 total calories



1400 CALORIE FAT LOSS DIET...

Empty stomach:

2 glass water + 1 Lemon + 15ml of each APPLE CIDER VINEGAR + AMLA + ALOEVERA

(Mix all together in lemon water and drink) you can also drink lemon + honey detox drink.

After 45minutes: Have strong cup of BLACK COFFEE SHOT or GREEN TEA.

You can do your home circuit training empty stomach after basic detox & coffee shot for better FAT LOSS RESULTS else you can do it anytime as per your preferences.

Meal 1 Breakfast: 1 cooked bowl of Namkeen Oats (with lots of green veggies) (uncooked weight of oats is 40grams) + 1 cup of GREEN TEA in hot water

Meal 2 Mid-morning Snack:1 scoop protein + 6-7 eggs white or 150grams sprouts & 50grams tofu with green salad

Meal 3 Lunch: 40grams brown rice (uncooked weight) +200grams chicken breast boneless (cooked in pressure cooker) or 50grams NUTTRI SOYA CHUNKS (uncooked 50grams weight) & cooked in pressure cooked along capsicum & broccoli or salads.

After 1 hour of Lunch: 1 cup of GREEN TEA in hot water

Meal 4 Mid-evening Snack:1 scoop protein + 10 almonds (soaked in water) + 150gram low fat curd or soup

Meal 5 Dinner:100gram Paneer & fresh vegetables soup or 3 whole eggs + 2 eggs white omelette + green steamed vegetables


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DIET PLAN FOR WEIGHT LOSS : Summer and hot weather are here.  What are you doing to be sure you are staying hydrated?  Everyday Health recommends Simple Ways to Stay Hydrated This Summer.  The Henry Ford Health System also offers tips on How to Stay Hydrated.  Since hot weather is here, it is time to think about easy ways you can keep your body hydrated in the heat.  If you have kids, think of how you can ensure they keep hydrated as kids may need a reminder to drink water or other fluids in the hot weather.
  1.  Water – a great way to stay hydrated is to ensure you bring water with you.  Carry a water bottle in your car.  Have a water bottle at your desk and refill it often.  Fill a glass with ice water and add a slice of lemon.  Water is a great choice for hydration but you can also hydrate with juice, milk, coffee, tea, fruit juice.
  2. Feeling thirsty, frazzled?  Thirst is the first sign your body is becoming dehydrated, so quench that thirst.  In fact, try to drink enough water and fluids so you don’t get thirsty.  Your brain is affected by dehydration so drinking some water can help you feel more alert.
  3. Physically Active – before you engage in any activity, drink about 8 ounces of water an hour before.  Then while you are active drink about 7-10 ounces every 20 – 30 minutes.  I bring a water bottle filled with ice water when biking outside to stay hydrated on our long bike rides.
  4. Electrolytes– when you sweat you lose water and electrolytes like sodium, chloride and potassium.  If you are working out or exercising for an hour or more then consider a sports drink with electrolytes.  Or add some pretzels or eat a banana to refill your electrolytes.  Dilute some orange juice with ice water for a refreshing drink.  OJ provides potassium.  Some people refuel with coconut water and that is also a good choice after a mild workout.   Coconut water does offer potassium and some sodium.  For more strenuous workouts with a lot of sweating, you’ll need a drink with more sodium to replenish the salt (sodium chloride) lost.
  5. Hydrate with veggies/fruit – fruit such as watermelon can help with hydration as watermelon is 90% water.  Citrus fruits, berries, cantaloupe, honeydew are good ways to help your body hydrate.  You are adding water and nutrients to your day.  Veggies that help with hydration are celery, peppers, cucumbers, tomatoes.
  6. Treat Yourself:  I keep some lemon slices in a baggie in the fridge.  When I get a glass of ice water, I add a slice of lemon, very refreshing.  When we stayed at the Bar Harbor Grand Hotel in June, each day they provided complimentary infused fruit water.  One day it was infused with cucumbers, another day with watermelon and of course one day was lemon slices.  So tasty.  A neighbor offered me some ice tea.  She served Crystal Light Peach with a slice of a fresh peach.  Delicious.   Make some Crystal Light Lemonade or other lemonade and add some fresh lemon slices.  For some ideas on making some infused fruit water go to:  http://dailyburn.com/life/recipes/fruit-infused-water-recipes/.   Replace your soda with some flavored seltzer water.  

    How much water do adults need each day?   The Institute of Medicine recommends:
               Women:  about 11 cups of water a day from all sources which includes foods and beverages
               Men:  about 15-16 cups of water a day from all sources which includes foods and beverage
               Physically Active Adults and those of us who live in hot climates need even more hydration. 

          How much water do kids need each day?  A general rule is 6-8 cups of water a day.  Kids that are physically active should add half a cup to 2 cups of water every 15-20 minutes when physically active and exercising like playing soccer.  The Institute of Medicine and the Academy of Nutrition and Dietetics recommends kids water and beverage requirements.  Note, this amount includes all beverages, the milk at meals, the glass of juice at breakfast.  The water in fruits and vegetables also adds “water” to your child’s day. 

    Age
    Gender
    Water/beverages (cups per day)
    4 to 8 years
    Girls and Boys
    5
    9-13 years
    Girls
    7

    Boys
    8
    14-18
    Girls
    8

    Boys
    11

        The Centers for Disease Control and Prevention notes about 43% of us are not drinking enough water each day.  So, this week, grab that water bottle, add some ice and a slice of lemon and stay hydrated.
        Blueberry Orange Water
          sliced oranges
          blueberries
          ice water
         
        Sources:  DIET PLAN FOR WEIGHT LOSS : 

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    DIET PLAN FOR WEIGHT LOSS : Adding some citrus to your day can have great health benefits.  Yahoohas a good slide show on the many ways eating more citrus is good for your health.

    What are citrus foods? 

    Although most people can rattle off a host of citrus foods, surprisingly many people I talk to are unsure of what foods are in the citrus family.
    Oranges, grapefruit, tangerines, limes, lemons,  mandarin oranges, clementines are all citrus fruits. (Top 10 Citrus Fruits)

    What are the health benefits of eating citrus fruits?
    • Vitamin C – a water soluble vitamin that you should be part of your diet every day.  Vitamin C is known for building our immune system and fighting off infections.  Eat just one orange and you get all the vitamin C you need for the day.
    • Fiber – An orange can add 2.3 grams of fiber to your day.  A tangerine about 1.6 grams of fiber.  The soluble fiber in citrus fruits can help lower your cholesterol.
    • Flavonoids – never heard flavonoids?  Well, they are one of the substances in plants called “phytonutrients” that have many health benefits.  The flavonoids in citrus fruits are good for your heart.
    • Colds – Linus Pauling is known for his belief that vitamin C may prevent colds.  Although this may not be true, research has shown that vitamin C may shorten the length of a cold and reduce its severity.  So if you get a cold, eat more citrus to help you feel better faster.
    • Potassium – most of us know Americans get too much sodium and salt in our diets. But many Americans are also not getting enough potassium.  Citrus fruits are good sources of potassium.  Potassium helps counteract the harmful effects of sodium by helping your body get rid of sodium.  Eating more potassium rich foods can help lower your risk of heart disease and stroke.  Potassium is also good for our muscles and for mineral balance.
    • Vitamin C helps you absorb the mineral, iron – Eating a cereal fortified with iron?  Drink a glass of 100% orange juice to help you absorb that iron.  
    • Staying hydrated – so many people focus on 8 cups of water a day.  But all fluids count.  A glass of 100% orange juice, grapefruit juice would count towards your 8 cups a day.  Eat an orange and you are also adding “water” to your day as oranges are up to 87% water and grapefruit about 88% water.
    • Healthy skin – vitamin C helps your skin produce collagen so important in helping your skin look smoother. At least one study in the American Journal of Clinical Nutrition showed that eating more vitamin C rich foods can result in less wrinkles and less dry skin.
    • Vitamin A, folate, magnesium, copper and other nutrients are in citrus fruits.  Skip the  juice drinks like Sunny D, and Hi-C and go for 100% real fruit juice which not only provides vitamin C but many other nutrients.

    So look for ways you can add some citrus to your day for a healthier you.

    Sources:   DIET PLAN FOR WEIGHT LOSS : 

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    DIET PLAN FOR WEIGHT LOSS : How healthy is the pasta in your spaghetti, macaroni and cheese, rigatoni, and other pasta dishes?  So many people have been avoiding pasta as it is a “carb” and they think carbs are unhealthy.  Americans still enjoy their pasta as we eat about 20 pounds of it a year. 

    How healthy is pasta?
    Pasta provides a lot of nutrition.  Not just carbs but also protein, about 5-7 grams of protein in a cup of cooked pasta.  The flour used to make pasta is a high protein durum wheat flour which is higher in protein than other types of flour. If you want to add more nutrition to your spaghetti or pasta dish, add some whole wheat pasta.  We usually use about ¾ white pasta and about ¼ whole wheat pasta.  Some people use all whole wheat pasta but it is a taste one needs to get used to.  Most people hardly notice if you add just a little whole wheat pasta. 

    Even the white pasta provides some fiber.  And pasta is enriched with some B vitamins and iron. Whole wheat pasta adds even more fiber and some trace minerals to your day. It also promotes fullness because of the additional fiber and thus may reduce hunger. 

    Is pasta fattening?
    Many people avoid “carbs” as they think “carbs” are fattening.  But pasta is actually a unique type of carb.  The protein and carbs in pasta are linked together in a way that makes the pasta you eat digested more slowly than other refined carbs like white bread.  As a result, pasta keeps you full longer and releases sugar (glucose) into your blood more slowly.  This could actually help with and not promote weight loss.  Cold pasta such as that in some cold pasta salads is called a “resistance starch”, which may actually help with weight loss.  Interestingly, resistant starch may actually increase fat burning and reduce the amount of fat stored in fat cells.  That’s because “resistant starches” resists being digested. 

    Some research has shown that eating pasta may actually lower your risk of heart disease.  Probably because pasta is so low in fat.  Pasta may also reduce the risk of diabetes (cook it al dente, see below) and obesity. Probably because pasta releases sugar into your blood more slowly than other refined carbs and it helps you fill full. 

     Is cooking pasta al dente healthier?
    Yes.  Al dente means you cook pasta to a slightly firm texture, not mushy.  Al dente pasta has a lower glycemic index which means it raises your blood sugar less.  Overcooking pasta is less healthy as it digested more rapidly and thus raises your blood sugar more.

    What about the gluten in pasta?
    Why avoid gluten?  Unless you have celiac disease, there is no reason to be avoiding gluten in your diet.   

    Next week we’ll explore spaghetti sauces.  So many to choose from.  We’ll explore what to look for in a spaghetti sauce for optimal nutrition but also good taste.

    Enjoy some pasta this week.  Cook it al dente and add at least a little whole grain pasta.  Kraft now offers a whole grain rotini and cheese.  Not all whole grain, but 50%.  We’ve tried it and it tastes good. A good and easy way to get some whole grain into your kids and you.

    Sources:  DIET PLAN FOR WEIGHT LOSS : 


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