If you’re finally ready to get yourself in shape, the best advice I can give you is to eat solid healthy weight loss meals. It’s really important to understand that choosing a good combination of complex carbohydrates, protein, fiber and fat, can make a world of difference in your results. A good fat burning weight loss diet, can speed up your metabolism. That along with consistent exercise will get you the results you want.
Eating right is one component many fail to execute properly. Well, it probably has a lot to do with motivation and temptation. But that’s a subject for another time.
When You Eat Is Just As Important As What You Eat
Your body is smarter than any computer! It operates 24/7 without a break. Making sure your heart beats, your lungs breathe and your blood flows. What’s also amazing is it’s ability to protect you. When you don’t eat for several hours between meals, your body holds on to fat to protect you from starvation. So if you’re trying to lose weight, not eating regularly will have the opposite affect.
To lose weight you need to eat often. Every 3 hours. That doesn’t mean you get to eat high fat sugar laden foods. It means eating quality meals of about 1,500 calories a day, spread out throughout the day. That comes out to 5 -6 meals a day.
I’ve put together some really healthy 1,500 calorie weight loss meal plans to help you get started.
You will eat 3 meals and 2 snacks per day.
Breakfast is the most important meal of the day. What you choose to eat first thing in the morning can often set the tone for the rest of your day. So you want to eat healthy food that provides energy, burns fat and tastes delicious.
Here are a few breakfast ideas.
–> Blueberry Yogurt Crunch !
Total Calories 350 – Protein 9gm, Fiber7gm, Fat 10gm
1 Cup of fresh blueberries – Calories – 83
1 Cup of fat free yogurt (plain) – Calories – 100
2 Tablespoons of sliced almonds (raw) – Calories – 169
1 Tablespoon of flaxseed (Be sure to get ”ground” flaxseed) – Calories – 60
This breakfast is a healthier twist on a fast food favorite, without the high fat and calories.
–> Better Than An Egg McMuffin!
Total Calories – 265 Protein 18gm Fiber 1.8gm Fat 1.19gm
7 grain English muffin – 155 Calories
1 slice of turkey bacon or Canadian bacon – 76 Calories
2 eggs whites – 34 Calories
Spray butter (This is optional it’s really just for flavor) 0 Calories
How To Prepare
Pop the 7 grain English muffin in your toaster. Place egg whites in a microwave safe container. You can add a little seasoning for taste. But avoid salt.
Place in microwave for 2 to 2 1/2 minutes or until done. Next pop your turkey or Canadian bacon in the microwave and cook according to the label directions.
Once your muffin is toasted you can spray no more than three sprays of butter. Add your egg whites and meat. Enjoy!
Eating every 2 – 3 hours doesn’t mean you have to eat a full meal each time. Instead substitute at least 2 of your meals with healthy snacks. Just remember, your snacks are apart of your daily intake of 1,500 calories. So don’t go overboard.
Here are three quick and easy popular tasty snack ideas.
–> Total Calories = 82 -87
Hummus – Calories – 27
Baby carrots – Cut per 1/2 oz Calories -35
Celery sticks – 5 – 6 sticks Calories – 20 -25
–> Total Calories = 173
Almond butter – 1 tablespoon Calories – 101
One medium apple – Calories – 72
–> Total Calories = 162
One medium apple – Calories – 72
One tablespoon of natural peanut butter – Calories – 90
Now let’s take a look at a couple of options for lunch. The first one is simply delicious. It’s one of my favorites. It tastes so good you’ll feel like you’re cheating on your diet!
–> Afternoon Delight
433 Calories – Protein 19gm, Fiber 8gm, Fat 18gm
3 ounces of turkey (organic if possible) Calories – 110
1 avocado – Calories – 63
Tomato (small) Calories – 22
Lettuce – Calories – 16
2 slices whole wheat bread – Calories – 140
1 tablespoon of Hummus – Calories – 27
1/2 Cup of grapes – Calories – 55
How To Prepare
Spread hummus on your whole wheat bread, slice about a 1/4 of the avocado and add it along with the tomato and lettuce and turkey. Serve grapes on the side.
A lot of meal plans lack flavor and are quite frankly just plain boring. You can enjoy flavorful satisfying meals without a lot of fat. Here’s a great tasty dinner for seafood lovers.
–> Seafood Surprise
Calories 486 – Protein 46gm, Fiber 4.6gm, Fat 25gm
1 Cup whole wheat spaghetti – Calories – 172
Cooked peeled shrimp (6 oz) – Calories – 168
1 Tablespoon of Parmesan cheese – Calories – 21
1 cup of chopped tomato – Calories 22
1 fresh lemon – Calories – 0
1 clove garlic – Calories – 4
Olive oil – Calories – 119
How To Prepare
Cook the whole wheat spaghetti. When done, add shrimp and tomatoes. Next, heat up a tablespoon of olive oil. Chop up garlic clove into very tiny pieces and add to the heated olive oil.
Take your lemon and add a squeeze of fresh lemon juice to the olive oil and garlic. Stir it up a bit. Now pour it over your cooked spaghetti and other ingredients. Finish by topping it all off with Parmesan. Bon appetit!
If you want a vegetarian diet you can also benefit from a wide range of food choices that will keep your metabolism fired up as well.
Here’s a 1,500 calorie weight loss meal plan for vegetarians (since your diet is plant based, you should supplement your diet with a multi-vitamin and B12):
Calories 332 – Protein 18gm
1 slice of whole grain toast topped with a pat of almond butter. 1 small banana and 1 cup of almond or rice milk.
Calories 150 – Protein 5gm
Simple smoothie made from 1/2 cup of strawberries, almond or rice milk and ice. Blend and enjoy
Calories – 395
1/2 Cup of brown rice – Calories – 107 – 125
1/2 Cup of black beans or chickpeas – Calories – 143
1 glass of soy – almond or rice milk- Calories 127, 40, 120
Medium sized sliced apple – Calories – 72
1 Tablespoon of natural peanut butter – Calories – 90
Calories – 420
1/2 cup of tofu, stir fried with a teaspoon of oil and low sodium soy sauce. Add Chinese cabbage, carrots and broccoli. Serve with one cup of brown rice.
Total Calories – 264 (Only 132 calories if you eat a half serving)
Grab a slice of whole wheat bread and spread a teaspoon of natural crunchy peanut butter. Then add sliced apple pieces on top. Sprinkle a dash of cinnamon over the apples. Bake on toaster setting for about 10 minutes. Serve warm and enjoy.
These are just a few examples to jump start your new eating plans. You can mix and match for some variety. Just be sure to pay close attention to the calorie count. You want to stay as close to 1,500 calories as possible each day. However, if you are doing regular exercises you can go up to 2000 calories (not unhealthy calories though).
Remember, without consistent weight loss meal plans in place, along with exercise, you’re setting yourself up for failure. Research shows that if you plan your meals ahead of time, you are much more likely to stick with your weight loss plan. Now you have a workable plan for success. Stay consistent and watch the pounds melt away!