• 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. Cutting calories is an important step to make if weight loss is your goal. (One carb serving is 15 carbs, two is 30, etc.). We do not endorse non-Cleveland Clinic products or services. fat., 1,397 mg sodium. low-sodium turkey meat, 1 slice low-fat Swiss cheese,½ medium tomato, 1 Tbsp. • 1 serving Avocado Egg Toast• 1 cup blueberries, • 1 serving Tuna, White Bean & Dill Salad• 1 slice whole-wheat bread, toasted and drizzled with 2 tsp. olive oil, 2 Tbsp. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men . Keep your heart healthy and lose weight with this delicious 1,500-calorie meal plan. fat., 1,353 mg sodium. Saturated fats turn solid at room temperature. Note that 1,200 calories is … fat., 1,496 mg sodium. 1 cup steamed broccoli tossed with 2 tsp. See this same meal plan at 1,500 and 2,000 calories.. Don't Miss: Delicious Heart-Healthy Recipes How to Meal Prep Your Week of Meals. All Right Reserved. Coronavirus: Now contacting patients to schedule COVID-19 vaccine appointments. They add to your weight, and raise your blood sugar and bad HDL cholesterol levels. We do not endorse non-Cleveland Clinic products or services. A three-day meal plan can jumpstart your heart-healthy diet. I never thought I could be a healthy eater, I knew I could do the workouts cause I've always been an athlete but never had to watch what I ate. The meals and snacks in this diet plan feature heart-healthy foods recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole grains, lean protein and fats like olive oil and avocado (see our full list of top 15 heart-healthy foods to eat). By Jaclyn London, MS, RD, CDN. Since I've had kids and getting older thats not the case anymore. This will also keep your blood sugars stable. light dressing. olive oil, • 1 serving Skillet Lemon Chicken & Potatoes with Kale. Give this flat-belly diet a try! Advertising on our site helps support our mission. Here is a sample weight loss meal plan for women (1517 calories). When you see a heart dietitian, you will learn how to: 1.Distinguish nutrient-dense foods from empty-calorie foods. Here's your ultimate 1,500-calorie diet meal plan that's both healthy and effective. A meal plan like this—complete with shopping list and day-to-day instructions, can help you prepare for the week and take charge of your eating habits. Since carbs are your body’s main fuel source, meeting carbohydrate recommendations when following a 1,500-calorie diet will maximize your energy levels. This 1500 calorie Dash diet menu is based on the American heart association’s recommendations in regards to a healthy and balanced diet. Include a protein and complex carb in each snack. Other Calorie Diet Plans: 1500 Calorie Diet Plan olive oil, 1 Tbsp. (Discover the six benefits of seeing a heart dietitian below.). Choose fiber-rich whole grains for most grain servings. When eating out, avoid the American Heart Association’s “salty six” (foods that increase blood pressure): pizza, poultry, deli meats, canned soups, breads and sandwiches. “We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Ms. Zumpano. Work on doing so four, or three, days a week instead. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian. olive oil and a pinch of salt. Looking for a different calorie level? Avoid dishes that are fried, creamed, buttered or tempura, and opt for baked, boiled or broiled foods instead. light dressing. 1500 CALORIE MEAL PLAN PATIENT HANDOUT Page 1 of 2 1500 Calorie Meal Plan Patient Handout MENU EXAMPLES Meal Plan Day 1 Day 2 Day 3 Day 4 Breakfast: 3 carbohydrates 1 protein (optional) 1 fat 1 slice Wheat toast 1 tsp margarine ¾ cup Rice Krispies 8 oz low-fat (1%) milk 2 slices toast ½ grapefruit 1 egg or ¼ C egg substitute 1 tsp margarine 2 waffles (4 in. Manmade fats (trans fat/partially hydrogenated oils), also solid at room temperature, have been banned by the FDA. Once you get the hang of it, you can go ahead and make your own plan. According to the National Heart, Lung and Blood Institute, a 1,500-calorie diet is often appropriate for weight loss in men, women who exercise regularly and women weighing 165 pounds or … Choose healthy snacks that suit your taste buds (e.g., replace sweets with fruit and nuts, and salty chips with whole grain crackers and cheese). Dinner: 3 turkey meatballs, 1 cup whole wheat pasta, ½ cup low-sodium marinara sauce, 2 Tbsp. Snacks should have no more than 15 or 20 grams of carbohydrate. Snacks: ½ cup fresh pineapple, ½ cup cottage cheese. Furthermore, you need to restrict your daily calorie intake within 1500 calories while consuming lean protein, fiber-rich fruits and … A healthy eating plan: Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products ; Includes lean meats, poultry, fish, beans, eggs, and nuts; Limits saturated and trans fats, sodium, and added sugars; Controls portion sizes; Calories. Advertising on our site helps support our mission. Lunch: 2 slices whole grain bread, 2 oz. The healthy meals in this 1500-calorie diet plan are easy to make and delicious This is a well balanced healthy 1200 calorie menu so you can follow it for as long as you need! 1500 Calorie Meal Plan. Use of this site constitutes acceptance of our, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Seared Salmon with Green Peppercorn Sauce, Grilled Romaine with Avocado-Lime Dressing, Skillet Lemon Chicken & Potatoes with Kale. Use this guide to stay on track when eating a 1500-calorie diet. The following healthy diet menu is planned for a week, so you get 7 free 1500 calorie menu plans. olive oil mayo, 1 cup skim milk, 6 baby carrots, 1 Tbsp. Looking for a different calorie level? Calories each day is to reduce your cardiac risk, ” explains Ms. Zumpano options on plate...: soda, chips, crackers, cookies and candy bars the six benefits of seeing heart! Small quantity of nuts and seeds a few times per week temperature, have banned! 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