1500 calorie low carb meal plan
Do you find yourself in the conversation about dieting or weight loss with your friends and colleagues? You must have heard them talking about the ketogenic or keto diet. Have you wondered what it is all about?
A keto diet or 1500 calorie low carb meal plan is a combination of high fat, low carbohydrate and moderate protein diet. The major benefit includes weight and fat loss
A keto meal plan is one that contains fewer than 50g of carbs or 30g of net carbs per day that makes 1500 calorie. Fibre should be part of the keto diet as it protects gut bacteria, improves digestive function and prevents constipation.
Various sources report different percentages, a keto diet comprises of-
- 5-10% carbohydrates
During the keto diet, intake of carbs is limit to 20-40 grams per day. It is important to ensure that the carbs you eat are received from vitamin and mineral-rich foundation vegetables.
- 55-60% of fats
A keto meal plan replaces a 1500 calorie that comes from carbs with an increase in the percentage of calories coming from fat. Every fat is not created equally. Look for healthy fats from high-quality plants and animal sources such as olive oil, coconut oil, eggs, avocados, cheese and fish.
- 30-35% protein
Keto diet requires eating an appropriate amount of protein to supply your liver with amino acids. This helps in making new glucose for the cells and organs in the body that cannot use ketones as fuel.
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Intake of too much protein can suppress ketosis but not consuming enough can lead to muscle loss.
Below is the sample 7-day 1500 calorie meal plan with high protein and low carb diet. You can modify these meals and snacks as per your liking. Make sure to not consume more than 50g of total carbohydrates per day.
|Monday||Egg muffins with cheddar cheese, spinach and sun-dried tomatoes||Spicy cauliflower soup with bacon pieces or tofu cubes||Garlic and herb buttered shrimp with zucchini noodles||1) Roast turkey, cucumber and cheese roll-ups 2) Sticks of celery and pepper with guacamole|
|Tuesday||Scrambled eggs on a base of sautéed greens with pumpkin seeds||Chicken mayonnaise salad with cucumber, avocado, tomato, almonds and onion||A beef stew made with mushrooms, onions, celery, herbs and beef broth||1) Smoothies with almond milk, nut butter, chia seeds and spinach 2) Olives|
|Wednesday||Omelette with mushrooms, broccoli and peppers||Avocado and egg salad with onion and spices served in lettuce cups||Cajun-spiced chicken breast with cauliflower rice and Brussels sprout salad||1) Nuts 2) Slices of cheese and bell peppers|
|Thursday||Smoothies containing almond milk, nut, butter, spinach, chia seeds and protein powder||Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice and olive oil||Garlic butter steak with mushrooms and asparagus||1) A boiled egg 2) Flax crackers with cheese|
|Friday||2 eggs fried in butter with avocado and blackberries||Grilled salmon with a salad of mixed leafy greens and tomato||Chicken breast with cauliflower mash and green beans||1) Kale chips 2) Slices of cheese and bell peppers|
|Saturday||Scrambled eggs with jalapenos, green onions and tomatoes sprinkled with sunflower seeds||Tuna salad with tomatoes and avocado including macadamia nuts||Pork chops with non-starchy vegetables of choice||1) Celery sticks with almond butter dip 2) A handful of berries and nuts|
|Sunday||Yogurt with keto-friendly granola||Grass-fed beef burger (no bun) with guacamole, tomato and kale salad||Stir-fried chicken, broccoli, mushrooms and peppers with home-made satay sauce||1) Sugar-free turkey jerky 2) An egg and vegetable muffin|
The standard keto diet comprises of animal products that are high in fat, protein and low in carbohydrates. Following keto diet could be challenging for vegetarians and vegans as most of the calories in these diets are received from carbohydrates only, e.g. of non-animal protein such as lentils and beans.
To overcome this challenge, people who do not eat meat or fish can choose products with high-fat plant-based foods.
A 1500 calorie vegetarian keto meal plan should be comprised of-
- Non-starchy vegetables: Spinach, broccoli, mushrooms, kale, cauliflower, zucchini and bell peppers.
- Healthy fats: Olive oil, coconut oil, avocados, MCT oil and avocado oil.
- Nuts: Almonds, walnuts, cashews, macadamia nuts, pistachios and Brazil nuts.
- Seeds: Chia, hemp, flax and pumpkin.
- Nut butter: Almond, peanut, pecan and hazelnut butter.
- Full-fat dairy products: Milk, yogurt and cheese.
- Protein: Eggs, tofu, tempeh, spirulina, natto and nutritional yeast.
- Low-carb fruits: Berries, lemons and limes.
- Herbs and seasonings: Basil, paprika, pepper, turmeric, salt, oregano, rosemary and thyme.
Benefits of consuming 1500 calories of the vegetarian keto meal plan-
- Promotes weight loss
The vegetarian ketogenic diet is associated with weight loss. People following a vegetarian diet lose 2 kg more than non-vegetarians over 18 weeks.
This diet has a higher amount of healthy fats that keep you full for a longer time and reduces hunger and appetite.
- Protects against chronic diseases
Vegetarian diet diminishes the risk of several chronic diseases. It lowers the risk of cancer and improves levels of BMI, cholesterol and blood pressure, thereby reducing the chances of heart issues.
- Supports blood sugar control
Vegetarian keto diet supports blood sugar control. Following a vegetarian diet reduces the levels of HbA1c, a marker of long-term blood sugar control. It also reduces the risk of diabetes by 53%.
If you’re vegetarian and want to try keto meal plan or if you are already on non-vegetarian Keto plan and thinking of going meat-free, don’t think further. It is possible to follow a vegetarian keto meal plan and improve your overall health while reducing weight at the same time.
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For men, while choosing a 1500 calorie diet, keep in mind below things:
- The diet should be practical
Some diets require a harder effort than others. Activities such as tallying nutritional points for everything you eat or preparing your meal rather than grabbing a takeout makes it difficult to follow on a daily basis.
For such diets, it is important to have a practical approach. Instead of buying more packaged foods, buy fruits, veggies, fish and lean organic meat which is simpler and easier to prepare for a good diet.
- Helps in losing weight the right way
The main goals of most of these diets to help you healthily lose weight. While the DASH diet lowers the blood pressure, the keto diet encourages eating a range of nutritious whole foods and keeping track of daily calorie intake.
Choose a diet that will not make you cut or eliminate entire specific food groups such as carbohydrates or fats from your meals.
- Cut out the sugar
All good diet recommends the reduction of sugar in daily intake. Sugar is found in everything- from candy to condiments and cocktails. Added sugars are high in calories, zero nutritional value and one of the main reasons for obesity.
A good diet should include fresh fruit, stockpiles of vitamins, minerals, antioxidants and fiber. Keep sugar content low for a healthier lifestyle.
To stick to a healthy meal plan, it is important to have a planned grocery list. Use below recommendations to prepare grocery list for 1500 calorie meal plan–
- Bakery & bread
Whole wheat bread, pita pockets and English muffins
Whole-grain flour tortillas
These contain 3 to 4 grams of fibre and have fewer than 100 calories per slice.
- Meat & seafood
Skinless chicken or turkey beasts
Ground turkey or chicken
Salmon, halibut, trout or your favorite seafood
These are much lower in fat and you can get creative with the condiments.
- Pasta & rice
Whole-wheat or whole-grain pasta
Choose whole grains wherever possible.
- Cereals & breakfast foods
Whole-grain or multi-grain cereals
Steel-cut or instant oatmeal
Whole-grain cereal bars
These are high in fibre and low in sugar. For sweetness, use berries, dried fruit or nuts.
- Frozen foods
Low-fat ice cream or yogurt
These can be used in soups, casseroles and stews. Frozen yogurt can be blended with frozen fruit to make healthy Smoothies.
- Oils & sauces
Olive oil, canola oil and non-fat cooking spray
Always look for sugar-free varieties and keep track of sodium levels if you’re cutting on salt.
A keto meal plan helps in the overall development of the body. It not only helps you to lose weight organically but also improves your health to fight off various chronic diseases.
If you want to follow a keto diet but aren’t sure from where to start, try the above diet plan suggested above. This can help you to understand what kind of food you need to consume at what time of the day.
Planning meals on the keto diet help in adhering to the correct macro-nutrient ratios, meeting fibre goals and preventing hunger. Before starting a keto diet, it always recommended talking to your doctor or dietician, to ensure you do not face any nutritional deficiencies while on a keto diet.