The key to the 1,500-calorie weight loss plan is, you guessed it, only consuming 1,500 calories a day. That can seem like a big dip in your daily grub – and no one’s wellness benefits from feeling ravenous all day – however, we’ve got a list of healthy dishes that you can mix-and-match and never feel hungry or deprived. As long as it all adds up to 1,500 calories, you can eat the foods you love most while still taking care of your wellbeing.
1. Your McDonald’s Choice: Yup, even Maccy Ds is on this list! For a McDonalds takeout option that doesn’t break the calorie bank, you can enjoy an Egg McMuffin and coffee for approximately 300 calories.
2. Maple Berry Waffles: Toast a frozen wholegrain waffle and top it will half a cup of low-fat plain yoghurt, one cup of fresh berries and a tablespoon of maple syrup. This breakfast option is more filling and nutritious than the McDonalds Egg McMuffin, but it’s the same amount of calories.
3. Spicy Scramble Breakfast: If you’ve got a bit more time on your hands, this flavoursome 300-calorie breakfast will keep you going until lunchtime. In a pan over a medium heat, scramble one egg and two egg whites with a quarter of a cup of canned black beans (rinse and drain the can first), two tablespoons of spicy salsa, and two tablespoons of cheddar cheese. Put the mixture in a wholegrain tortilla and you’re good to go.
4. Garden Tuna Wrap: Moving on to lunch dishes, two of these delicious wraps only make up 400 of your 1,500 calories. Mix two tablespoons of low-fat Italian dressing with four ounces of light tuna packed in water (drained). Then, share the tuna mixture between two wholegrain tortillas and add in a cup of shredded carrots and a cup of sliced cucumber.
5. Turkey Cheddar Club Sandwich with Apple: Spread a teaspoon of mustard onto two slices wholegrain bread. Add six 6 thin slices of turkey, a slice of cheddar cheese and three lettuce leaves. With a medium apple on the side, this lunch adds up to 400 calories.
6. Takeaway from Subway: If you need to get something quick from Subway on your lunch break, that doesn’t mean you have to break the calorie bank. Just opt for a six-inch turkey breast sandwich and Veggie Delite Salad with fat-free dressing – super filling and just 400 calories.
7. Takeaway from Domino’s Pizza: Yup, it’s not just McDonalds and Subway you can enjoy on this diet, but you can even get dinner from Dominos for just 500 calories. With friends, order a large crunchy thin-crust pizza with grilled chicken and green peppers. To make this work, you need to stop at two slices and – instead of reaching for slice number three – turn to a garden fresh salad with light Italian dressing. Not all local Dominos’ provide this, but you can make a quick and easy version at home using pre-washed bagged salad, tomatoes, and carrots.
8. Garlic Sesame Salmon with Brown Rice and Vegetables: For this 500-calorie dinner of champions, start by mixing a minced garlic clove with one tablespoon of sesame oil. Drizzle half the mixture on three ounces of salmon, and grill or broil for about eight minutes. Microwave three-quarters of a cup of (microwavable) brown rice for about 90 seconds (follow the package instructions), and then nuke one and a half cups of frozen stir-fry vegetables for four to five minutes. Drizzle the remaining sesame oil and garlic mixture over your rice and vegetables, and serve.
