1500 Calorie Weight Loss Diet

Lose Weight while Keep Health

1500 calorie weight loss diet is not just to reduce your intake to 1500 calorie. In the diet menu we used many foods that help you lose weight while keep health.

Who should go for 1500 calorie diet for weight loss

If you always feel cold, or your weight is above 200 pound, then don't try this 1500 calorie menu for lose weight. We used some cold nature foods which help to lose weight such as balsam pear (bitter melon), eggplant, cucumber and green tea,etc.. All these food will make Yang-deficiency people feel colder and hurt their Yang Qi, especially in winter.

If you are below 200 pound and are having meal plan below 2000 calorie, then you can try this diet.

What food should I eat for 1500 calorie weight loss diet

Take each diet campaign as a chance to form a healthy eating habit. If you used to and like to eat greasy, salty, sugary refined food, then replace them with low fat, low salt and whole grain food each time you go for a diet meal plan. 

Drinks are also important, especially in summer. Without control you are easy to drink 5 to 6 coke tins or several bottle sugary juice in a day. If you want to lose weight and you always feel hot light green tea is the best drinks.

Besides the above, you should know what food can help you lose weight. Eggplants and corns helps you remove fat while balsam pear (bitter melon), cucumber, white gourd, and Job's Tears help you remove excessive water in your body. You should eat more of these.

How to count 1500 calorie

Take 80 calorie as a unit. If you eat 500 calorie each meal,it is 6.25 unit.

You can assign each meal like this:

  • 3.5 unit carbohydrate. (1.5 cereal, 1 fruit, 1 vegetable)
  • 1.25 unit protein.
  • 1.5 unit fat. (about 3 tsp olive oil; or 2 tsp olive oil + 1 whole egg or tofu)


Where to eat

Only when you prepare the food at home you can control the quantity and pick the right food. At least, don't eat out over four times a week.

When to start this 1500 calorie weight loss diet

In this 1500 calorie diet menu we used some cold nature food. Those who are Yang-deficiency people should be careful. You'd better go for a diet in summer.

Those Yin-deficiency people or who feel hot are lucky to start your diet meal plan at any season. But women don't do that when you are in menstrual period.

Here is a sample diet menu of 1500 calorie weight loss diet.

Meal Recipe Food Weight(g) Protein(g) Fat(g) Carbo-hydrate(g) Heat(Kcal)
Breakfast a. Oat Bran with Soymilk and Banana Porridge

b. Cucumber with Egg Salad

a. 100g(3.6oz) oat bran,

1 cup soymilk,light

1 small banana,(101g)

b. 1 whole egg,large,50g

1 egg white,

1 cucumber,300g

1 tsp sesame oil


18 13 49 385


Drinks Green Tea 1 bag pure green tea(3g) - - - -
Mid-Morning Snack Sweet Potato with Guacamole 1 small sweet potato(60g);

2 tbsp guacamole (30g)

  4 15 96


Lunch a. Seafood Paella with Job's Tears

b. Balsam-pear (bitter melon) Salad

c. Pear

a. 1/4 Job's Tears(50g)

5 large clam(100g)

2 large scallop(30g)

4 large shrimp(28g)

2 small tomato(200g)

1 tbsp tomato sauce(17g)

1bsp carrot, chopped

1tbsp onions, chopped

b. 1 balsam-pear,124g

1 tsp olive oil

c. 1 small pear(122g)





16 72 542


Drinks Job's Tears Soup 2 cups(200ml) - - - -
Dinner a. Stewed Tofu with Chinese Cabbage

b. Whole Rye Bread

c. Steamed Eggplant with Sesame oil Salad


a. 1/2 block tofu(116g)

1/3 cup lentils, cooked

4 cup Chinese Cabbage(Pe-tsai)(300g)

2 tsp olive oil

b. 1 slice whole rye bread,24g

c. 1/2 medium eggplant(274g)

1bsp olive oil(5g)


24 20 51 479


Drinks Plain water 1 cup(200ml) - - - -
Total - - 69 53 187  
Heat - - 276 477 748 1500
Heat% - - 18.4% 31.8% 50%  

Diet recipes for 1500 calorie weight loss diet


Breakfast recipes for 1500 calorie weight loss diet

a. Oat Bran with Soymilk and Banana Porridge

Pour soymilk in a saucepan. Add in oat bran.

Bring to a boil. Continue to cook 2mins.

Mash banana into mud, or cut into very small pieces. Place in the saucepan.

Stir well, turn off heat.


b. Cucumber with Egg Salad Recipe

Boil two eggs. Click here for how to cook hard-boiled egg.

Discard one egg yolk. Now we have one whole egg and one egg white. Cut into small cubes.

Clean cucumber, pad with knife back, then cut into small cubes.

Mix cucumber and egg in sesame oil, vinegar, and salt. Stir well.


Mid-Morning Snack: Sweet Potato with Guacamole

Cut sweet potato into 3-4 blocks,steam for 15mins.

Serve with guacamole.


Drinks: Take one pure green tea bag, or 2-3g loose green tea in a cup. Pour in boiled water, cover. Brew for 3-5mins.


Lunch recipes for 1500 calorie weight loss diet

a. Seafood Paella with Job's Tears Recipe

Replace white rice with Job's Tears.

Cook Job's Tears.

1/4 cup raw Job's Tears, 5 cups water.

Bring to a boil. Continue to boil for 60mins with low heat.

Filter grains from the soup. Set aside. Leave the soup as drinks.

Clean all the seafood. Poach in boiling water, take out quickly. Shell and devein.

Dice tomato.

Heat oil in a wok. Add garlic, onions, carrot, tomato sauce and tomato.

Add in Job's Tears. Stir fry for 3mins. Add 1tbsp seafood soup if dry.

Add in seafood, simmer for 10mins.


b. Balsam-pear (bitter melon) Salad Recipe

Clean, halved, crosswise. Halved again for each part along its length,  remove the seeds.

Cut into small sections. Poach in boiling water for 3-5mins.

Take out, cool, add olive oil, oregano, basil, rosemary, thyme, savory, sage, etc. to taste.


Dinner recipes for 1500 calorie weight loss diet

a. Stewed Tofu with Chinese Cabbage (Pe-tsai) Recipe

Cut tofu into small cubes. Cut Chinese cabbage into strips along its length. Then cut into small section crosswise.

Heat oil in a wok, add onions, garlic. Stir. Add lentils, stir fry.

Add Pe-tsai,1tbsp hot water. Stir fry, add tofu, simmer for 5-10mins.


b. Steamed Eggplant Salad Recipe

Clean eggplant, cut into 2 to 3 blocks, steam for 10-15mins.

Mix with sesame oil, salt, rice vinegar and other seasonings.

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