1,500-Calorie Diet

Following a diet of 1700, 1600 or even 1500 calories a day is not difficult. Try the following sample diet menus, and don’t be afraid to make substitutions based on taste preferences or conveniences. Simply choose other foods that have a comparable calorie value.
Remember to vary the foods you eat while dieting. This not only adds interest, but it also assists in ensuring proper nutrition. When getting started dieting, many people discover that they have emotional ties to food. These deep-rooted feelings can prove to be very distracting from dieting efforts. As well, many of us eat out of habit. We eat when we watch TV or when we’re working at the computer. When we go to the movies, the first thing we do is buy a candy bar and a bag of buttered popcorn. Is it because we’re hungry? Perhaps but probably not. Habit and ritual guide more of our food choices and eating occasions than we might expect. The good news is that we created these habits and we also can break them.
Additionally, some people have “comfort foods” that they desire at particular times, while others eat when they are bored or stressed. All of these examples illustrate the challenge of emotional ties to food.
1500 Calorie Diet Sample

2-egg, low-fat cheddar cheese omelette

Strawberries or grapes – 1 cup

Water, black coffee, or unsweetened tea


Low-fat frozen meal (Lean Cuisine, Smart One) or

Tuna sandwich on whole wheat toast

Microwave popcorn – ½ bag

Favorite fruit – 1 cup

Water, black coffee, or unsweetened tea

Afternoon Snack:

Microwave popcorn – ½ Bag

Low-fat yogurt

Water, black coffee, or unsweetened tea


Beef stew with noodles
Tossed salad – small side serving

Oil and vinegar dressing – 1 tablespoon

Water, black coffee, or unsweetened tea
Tips for Overcoming Emotional Ties to Food:

  • Eat at least 4-5 small meals a day
  • Drink plenty of water
  • Avoid buying “junk food”
  • Have a designated place and time to eat
  • Keep a food journal – document emotions in addition to intake (how you felt emotionally before and after eating)