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High-fiber cereals like oatmeal keep you feeling full until lunch.
A 1,500-calorie diet can help most men and women lose weight. When limiting your calorie intake, eat a variety foods from all the food groups so that you meet your daily vitamin and mineral needs. To keep energy levels up and hunger away, your healthy 1,500-calorie meal plan should include three meals of about the same size plus one snack, which means about 450 calories at each meal and 150 calories for your snack.
Start your day right with a healthy breakfast. Eating breakfast helps with hunger control and weight management. To boost the nutrition of your breakfast meal, make fiber a priority. Fiber in foods like whole-grain cereals and fruit keeps hunger away and may help lower your risk of heart disease. A healthy breakfast meal on your 1,500-calorie meal plan might include 1 cup of hot oatmeal topped with 2 tablespoons of raisins and 12 chopped almonds -- served with 1 cup of fat-free yogurt.
When it comes to feeling full, the amount of food you eat counts more than calories. At lunch, save calories without sacrificing portion size by eating lean sources of protein such as poultry, seafood or beans. Additionally, eating leaner cuts of meat decreases your intake of saturated fat and may help lower cholesterol. A healthy and filling lunch meal might include a turkey sandwich made with 3 ounces of white turkey meat on two slices of whole-wheat bread with lettuce, tomato and mustard, served with 2 cups of mixed greens topped with 2 tablespoons of low-fat salad dressing and 2 1/2 cups of cubed watermelon.
Focus on Veggies at Dinner
Like the lean meats at lunch, low-calorie vegetables also keep you feeling full at dinner on your 1,500-calorie meal plan. Plus, veggies are full of nutrients that keep you healthy, including vitamins A and C, folic acid and potassium. For dinner on your healthy meal plan, you might have 3 ounces of grilled salmon served with 2 cups of broccoli sauteed in 1 teaspoon of olive oil, 1/2 cup of plain baked sweet potato and 1 cup of mixed greens topped with 2 tablespoons of low-fat salad dressing.
Snacks are as important to your healthy eating plan as your meals. Eating snacks not only helps keep hunger away but is also another way for you to make sure you get all the nutrients you need for good health. Healthy snack options on your 1,500-calorie meal plan might include 1 cup of fat-free yogurt with 1/2 cup of unsweetened, whole-grain ready-to-eat cereal; one small apple with 1 ounce of low-fat cheese; eight dried apricot halves and 12 cashews; or 6 cups of air-popped popcorn.