1500 Calorie Diet Sample Plan

By Dietitian Juliette Kellow BSc RD

Daily allowance (100 cals)

275ml/1/2pt skimmed milk

Breakfast (300 cals)

BLT sandwich and fruit

2 slices wholemeal bread filled with 2 grilled rashers lean back bacon, lettuce, tomato and 2tsp reduced-calorie mayonnaise.

Plus 1 satsuma.

Weetabix with greek yoghurt and strawberries

Serve 2 weetabix with 100g greek yoghurt and 10 chopped strawberries.


Mushrooms on toast

Spray a non-stick pan with spray oil and fry 50g mushrooms. Serve on top of 2 slices of buttered, wholemeal toast.

Lunch (400 cals)

Ploughman's lunch

Serve a 10cm/4in piece French bread with 50g/2oz reduced-fat Cheddar cheese, 2 pickled onions, 1tbsp sweet pickle and salad.

Chicken caesar salad

Chop half a little gem lettuce and serve with chicken breast, croutons and 1 tbsp caesar dressing. Plus 1 banana. 


Vegan houmous and veggies wrap

Spread a wrap with 30g houmous and add chopped peppers, spinach, sweetcorn and 30g vegan cheese

Dinner (550 cals)

Potato, lentil and cauliflower curry

Spray a non-stick pan with a spray oil, heat and gently fry 2tbsp split red lentils, 1/2 sliced small onion, 1tsp curry powder (or to taste) and 1 bay leaf for a few minutes.

Add enough water to cover and 1 small can chopped tomatoes and simmer for 20 minutes.

Remove the bay leaf and add 1 chopped potato and cauliflower florets.

Cook until the sauce has thickened and serve with 6tbsp cooked brown rice.

Teriyaki beef with noodles

Heat oil in a wok and add beef strips, fry until browned and cooked through

Add teriyaki sauce and stir through until heated fully. Steam the broccoli and carrot. 

Serve teriyaki beef with egg noodles and steamed veggies. 


Kale, quinoa and avocado salad

Gently boil 60g quinoa in water until all liquid is absorbed. 

Serve cooked quinoa with sliced red onion, red peppers and chopped cucumber. Top with avocado chunks and crumbled feta cheese.

Snack (250 cals)

1 slice wholemeal toast topped with 2tsp peanut butter and 1tsp jam

3 McVities milk chocolate digestives

1 bag cool original doritos with 1 tbsp sour cream

Snack (125 cals)

25g sweet popcorn

1 plum, 1 banana.

40g raisins

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