Menu for 1500 kcal per day with recipes for the week

For women, a 1,500-calorie diet has long been considered the standard. With the right choice of products and balance of nutritional supplements, the body becomes slim and the body becomes healthy. We offer an example of a PP menu for a week of 1500 kcal per day.

Sample menu: what to eat and how to cook?

You cannot reach the 1500 calorie limit from processed foods and foods high in carbohydrates. Only a balanced diet will help achieve a positive result.

A sample menu for the day should look like this:

1. Sugar, flour, salt - all this should be kept to a minimum. Those with a sweet tooth can replace sugar with stevia or another analogue.
2. Do not fry food in large amounts of oil. Bake or use a non-stick pan.
3. Mayonnaise, sauces, ready-made creams, confectionery products are the enemies of a healthy diet.

Day 1

It is better to start the first day of the diet with a hearty breakfast. Choose low-calorie but tasty dishes so that you don’t have the desire to eat something else. You can afford 2 snacks. For example:

• banana – 100 g, 90 kcal;
• cottage cheese with a handful of berries and stevia – 250 g, 347 kcal.

Breakfast

In the morning for breakfast, we suggest eating oatmeal with salmon and soft cheese, and drinking a cup of black coffee without sugar. That's a total of 307 calories.

Recipe for oatmeal pancake with curd cheese and salmon – 152 kcal per 100 grams, USED – 7/11/7:

• oatmeal – 2 tbsp. l.;
• milk – 3 tbsp. l.;
• egg – 2 pcs.;
• lightly salted salmon – 60 g;
• curd cheese – 1 tbsp. l.;
• salt, pepper - to taste;
• vegetable oil for frying – 10 ml.

Cooking features:

1. Grind the flakes (coarsely), mix with eggs and milk. Salt and pepper.
2. Pour into a heated frying pan. Fry covered over medium heat for 2-3 minutes.
3. Spread half of the oatmeal with curd cheese and add pieces of salmon. Cover with the other half.

Dinner

For lunch we prepare cheese soup with shrimp - 64.5 kcal per 100 grams, USED - 4.5/3/8.

Recipe:

• water – 2 l;
• broccoli – 250 g;
• cauliflower – 250 g;
• carrots – 150 g;
• potatoes – 200 g;
• onion – 1 pc.;
• shrimp – 100 g;
• creamy cheese Hochland for hot dishes – 2 pcs.;
• salt, pepper and smoked paprika - to taste.

Preparation:

1. Peel the vegetables, cut them, boil for 15 minutes.
2. Chop the cheese and add.
3. Use spices and salt.
4. After 2 minutes, remove the soup from the heat.
5. Drain half of the broth and puree the rest in a blender. Dilute with the reserved broth to the desired consistency.
6. Fry the shrimp. Peel and add to plate when serving.

A serving is 300 g (193.5 kcal). Add 30 g of crackers (99 kcal) to the plate. Total 292.5 calories.

Dinner

We have dinner with salad 200 g (154 kcal). Drink a glass of low-fat Greek yogurt (118 kcal) with oatmeal cookies 30 g (135 kcal).

Recipe for cabbage and chicken salad – 77 kcal per 100 grams, USED – 11.5/2.5/2.6:

• white cabbage – 250 g;
• chicken fillet – 250 g;
• boiled egg – 1 pc.;
• unsweetened natural yogurt – 100 ml;
• salt - to taste.

How to cook:

1. Place the fillet in boiling water and cook for 15 minutes.
2. Finely chop the cabbage and add salt. Lightly knead with your hands.
3. Grate the egg.
4. Cut the chicken into cubes.
5. Stir and add yogurt.

Day 2

The next day we take the following snacks:

• rice cakes – 30 g, 93 kcal;
• apples – 300 g, 156 kcal.

Breakfast

There is no need to cook anything. Chop nicely and place on a plate:

• lightly salted trout – 100 g;
• rye bread, greased with curd cheese - 2 pieces;
• fresh cucumber – 1-2 pcs.;
• boiled egg – 1 pc.;
• flax seeds – 1 tsp.

In total we get 410 kcal per serving and B/F/U 31/21.5/28.

Dinner

It’s convenient to take lunches like this with you to work, and just heat them up in the microwave before eating.

Spaghetti with minced meat, tomatoes and eggplants – 547 kcal per serving, USED – 35/24/44.

Recipe:

• minced beef – 150 g;
• tomatoes in their own juice – 150 g;
• eggplant – 60 g;
• spaghetti – 50 g;
• herbs, garlic, salt, spices - to taste.

Step-by-step preparation:

1. Bring water to boil over spaghetti. Finely chop the eggplant. Grind the tomatoes in a blender.
2. Simmer the minced meat for 5 minutes, add the eggplant, after 5 minutes add the chopped tomatoes. Simmer over low heat for about 10 minutes. At the end, add garlic, herbs, and spices if desired.
3. Cook spaghetti. Drain the water and mix with the prepared dressing.

For drinks, you can drink black tea with honey and lemon (35 kcal) or a glass of tomato juice (45 kcal).

Dinner

We have dinner with tongue salad with cucumber and champignons. A portion of 190 kcal comes out and used 11/16/6:

1. Cut into strips 100 g of boiled beef tongue, 80 g of fresh cucumber, 50 g of fresh young champignons (can be stewed with onions if desired).
2. Season with 1 tbsp. l. unsweetened yogurt. Add a handful of parsley.

Day 3

When following a diet, it is important not to forget about glucose, which affects brain function and good mood. You can treat yourself to a sweet snack that will fit into your daily calorie intake.

For example, raw PP brownie - 465 kcal per 100 g, used - 11/33/33:

• walnut – 6 pcs.;
• almonds – 0.5 tbsp.;
• raisins – 25 g;
• dates – 5 pcs.;
• cocoa powder – 2 tsp;
• coconut oil – 1 tsp;
• sweet dessert pumpkin – 30 g;
• cinnamon - to taste.

How to make brownie cake without baking and without flour:

1. Rinse the raisins well, peel the dates and walnuts. Dilute cocoa in 30 ml of water.
2. Grind almonds and walnuts. Grind dates and raisins in a blender. Mix all. Add 1-2 tsp. diluted cocoa. Stir until smooth.
3. Place the mixture on cling film, wrap it, and form a rectangle about 1 cm thick. You can use a mold. Leave in the refrigerator for 3-5 hours.
4. Unwrap the brownie and cut into equal-sized portions.
5. Prepare cream from raw pumpkin (grind in a blender), honey, cinnamon, coconut oil and cocoa powder (to taste).
6. Spread half the pieces with cream, cover with the other half. Garnish with almonds.

Second snack: 3 halves of rye bread with 30 g of pate, unsweetened black tea with lemon (244 kcal).

Breakfast

We quickly have a smoothie for breakfast, and an hour later we can have a sweet snack for 465 calories (a 100 g piece of brownie with unsweetened tea).

Smoothie with green apple and celery – 128 kcal serving, USED – 5/2/24. Grind 2 stalks of celery and 1 apple in a blender. Add grated ginger (20 g), honey (1 tsp), lemon juice (1 tsp).

Dinner

Hearty and low-calorie lunch for 278 calories:

• 200 g baked turkey fillet with tomatoes under a cheese crust – 76 kcal per 100 grams, USED – 15/2/1;
• 150 g carrot puree (boil carrots, blend with 1 tbsp butter, 126 kcal).

Recipe of dish:

• turkey fillet – 400 g;
• champignons – 80 g;
• tomato – 1 pc.;
• soft cottage cheese – 1 tbsp. l.;
• hard cheese – 30 g;
• salt, seasonings - to taste.

Cooking step by step:

1. Cut the fillet into portions, beat lightly, add salt and season.
2. Cut the champignons into slices, tomato into slices, grate the cheese.
3. Place the chops on a baking sheet, spread thinly with soft cottage cheese, add mushrooms and tomatoes.
4. Place in an oven preheated to 180 degrees for 30 minutes.
5. 10 minutes before ready, sprinkle with grated cheese.

Dinner

For dinner, you can prepare a salad of tuna, Chinese cabbage and corn - 120 kcal per 100 grams, used -39/14/7. A serving will be approximately 320 calories.

Recipe:

• canned tuna – 120 g;
• canned corn – 50 g;
• boiled egg – 2 pcs.;
• Chinese cabbage – 40 g;
• lemon juice – 1 tsp;
• olive oil – 1 tbsp. l.;
• soy sauce – 1 tsp.

Preparation step by step:

1. Lightly mash the tuna with a fork, cut the cabbage into thin strips, and chop the eggs.
2. Mix peking, corn, tuna, eggs.
3. Drizzle with a dressing of olive oil, soy sauce and lemon juice.

Sea buckthorn tea with the addition of 1 tsp. honey is another 60 kcal. Total for the day is 1495 calories including snacks.

Day 4

There are different opinions about how many times a day it is right to eat - 3, 5 or more. If you're doing intermittent fasting, eat snacks for breakfast and lunch to hit your daily 1,500 calorie goal.

Example of snacks:

• mix of nuts – 30 g, 156 kcal;
• persimmon – 200 g, 254 kcal.

Breakfast

We prepare cheesecakes without butter (baked in the oven) – 196 kcal per 100 grams, USED – 11/7/22.

Recipe:

• cottage cheese – 200 g;
• semolina – 3 tbsp. l.;
• sour cream – 5 tbsp. l.;
• egg – 2 pcs.;
• baking powder – 1 tsp;
• sweetener – 3 tbsp. l.

Preparation:

1. Mix cottage cheese, sweetener, eggs.
2. Add sour cream, semolina, baking powder. Stir until smooth.
3. Fill the molds with dough.
4. Bake in an oven preheated to 180-200 degrees for about half an hour.

We eat 150 g of cheesecakes with the addition of 1 tbsp. l. honey (294 kcal). 200 ml of fresh orange juice is another 90 kcal.

Dinner

For lunch, you can cook chicken broth with noodles and eggs. We eat a 300 g portion with a piece of black bread. KBZHU will be 286/ 16/ 4/ 47.

Dinner

One of the PP dinner options for women:

• grilled chicken breast – 120 g;
• classic Greek salad – 155 g.

In terms of calories - 343 units. Plus berry jelly 150 ml for another 70 kcal. Total 1493 calories per day.

Day 5

On the fifth day we will learn how to prepare another quick PP dessert for a snack. Chocolate cake recipe – 180 kcal per 100 grams, USED –6.5/8.5/19:

• banana – 1 pc.;
• cocoa powder – 2 tsp;
• egg – 1 pc.;
• baking powder - a third of a tsp;
• dark chocolate – 30 g;
• milk – 30 ml.

How to prepare PP cake step by step:

1. Blend all ingredients except chocolate and milk with a blender until smooth.
2. Pour into the mold and place in the microwave for 4 minutes (or in the oven for 25 minutes, preheated to 175 degrees).
3. Melt the chocolate, mix with warm milk, pour over the cake.

The calorie content of one cupcake 150 g is 270 kcal. For the second snack we use 40 g of prunes - 93 kcal.

Breakfast

We have breakfast with a refreshing salad 150 g with buckwheat porridge 150 g for 286.5 kcal.

Recipe for PP salad with crab sticks and sweet pepper – 89 kcal per 100 grams:

• crab sticks – 200 g;
• sweet bell pepper – 1 pc.;
• tomato – 2 pcs.;
• boiled egg – 2 pcs.;
• hard cheese – 50 g;
• sour cream – 4 tbsp. l.;
• garlic – 1 clove;
• salt, dill, green onions - to taste.

What to do with the ingredients:

1. Cut crab sticks, eggs, peppers and tomatoes into strips. Grate the cheese.
2. Mix ingredients, add salt.
3. Prepare a dressing from sour cream, crushed garlic, and herbs.

Dinner

For lunch, beef steak and salad with baked tomatoes for 430 calories:

1. Season 3 small tomatoes with salt and pepper and bake at 180 degrees in the oven (10 minutes).
2. Season beef steak 150 g, brush with olive oil and fry in a hot frying pan on both sides (3 minutes on each side).
3. Place 100 g of lettuce, steak and tomatoes cut into strips on a plate.
4. Drizzle with 1.5 tbsp dressing. l. olive oil, mustard peas, 0.3 tsp. apple cider vinegar and 0.3 tsp. cognac or rum.

Dinner

In the evening, you can allow yourself 250 g of casserole and a glass of 1% kefir - 301 calories.

Recipe for PP casserole from cottage cheese with fruit – 90 kcal per 100 grams, USED –7/2/10:

• low-fat cottage cheese – 250 g;
• egg – 1 pc.;
• banana – 1 pc.;
• apple – 2 pcs.;
• yogurt – 1.5 tbsp. l.;
• sweetener - to taste.

How to cook:

1. Mix cottage cheese, sweetener, egg, yogurt.
2. Peel and cut apples and banana. Place on the bottom of the mold.
3. Pour in curd mixture.
4. Bake in the oven at 200 degrees for about an hour.
5. Do not open the door for another 10 minutes.

Day 6

On the sixth day, you can snack on the following foods:

• berry jelly 200 g – 110 kcal;
• banana 100 g – 90 kcal.

Breakfast

You can start your day off with a sweet, very tasty and filling banana smoothie with oatmeal - 285 kcal per serving, USED -8/5/55.

Mix 2 tbsp. spoons of oatmeal, ground into flour, 1 tbsp. l. chia seeds, 150 ml milk, 1 teaspoon honey. Grind half a banana in a blender. Pour the milk-oat mixture into the glass with the banana and blend thoroughly again. Drink from a straw 10 minutes after preparation.

Dinner

Great lunch option for 575 kcal:

• 200 g chicken tenders – 344 kcal;
• 200 g of fresh vegetables (cucumber, tomato, bell pepper) – 80 kcal;
• toast with liver pate (15 g) – 61 kcal;
• a glass of orange juice – 90 kcal.

Recipe for chicken chops with cheese – 172 kcal per 100 grams, USED – 21/7/7:

• chicken fillet – 500 g;
• low-fat cheese – 150 g;
• egg – 2 pcs.;
• flour - 3 tbsp. l.;
• sour cream – 3 tbsp. l.;
• salt, pepper, dill - to taste;
• olive oil for frying.

Preparation:

1. Cut the fillet into portions, beat lightly, add salt and pepper.
2. Grate the cheese. Finely chop the dill with a knife.
3. Prepare the sauce: mix sour cream, flour, eggs in a bowl, add a little salt and pepper, dill.
4. Spoon the sauce onto the chops. Transfer to a preheated frying pan to fry, sauce side down.
5. Place some grated cheese on top and pour over the sauce. Fry on both sides until light golden brown.

Dinner

In the evening we bake a pink salmon steak, which we eat with 200 g of fresh vegetables and wash down with green tea with lemon, honey and ginger - 405 calories.

Recipe for baked pink salmon in garlic and sour cream sauce – 135 kcal per 100 grams, USED – 20/6/2:

• pink salmon steaks – 250 g;
• sour cream 10% – 40 g;
• low-fat cheese – 15 g;
• rice flour – 0.5 tsp;
• water –75 ml;
• garlic – clove;
• salt, seasoning - to taste.

Cooking:

1. Rub the fish with salt and your favorite spices. Finely chop the garlic.
2. Fry on both sides in a hot frying pan for 3 minutes on each side.
3. We remove the steaks.
4. Throw the garlic into the frying pan and almost immediately pour in the mixture of water, sour cream and rice flour. Let's boil.
5. We return the fish. Simmer covered for 15 minutes over low heat. Halfway through cooking, turn over to the other side.

Day 7

Any fruit is good as a weekend snack. For example:

• orange 300 g – 141 kcal;
• green seedless grapes 300 g – 207 kcal.

Breakfast

We can have breakfast with a berry-cream smoothie or choose any morning dish from another day.

Raspberry smoothie with oatmeal and fermented baked milk – 375 kcal per serving, USED – 16/17/42. Mix 30 g of ground oatmeal, 1 tbsp. l. sesame, 1 tbsp. l. fiber, 150 ml milk 2.5%, 100 g fermented baked milk, 50 g raspberries (can be frozen).

Dinner

We have lunch with beet soup 300 g - 276 kcal and eat toast with avocado, tomato and egg - 112 kcal. Only 388 calories.

Recipe for PP soup with beets – 92 kcal per 100 grams, USED – 5.5/6/4:

• kefir 1% – 0.75 l;
• boiled beets – 250 g;
• fresh cucumber – 1 pc.;
• boiled egg – 5 pcs.;
• dill, green onions – 50 g;
• salt – 1 tsp. or to taste.

How to cook:

1. Grate the beets and cucumbers on a coarse grater.
2. Finely chop the eggs and herbs.
3. Salt and pour kefir. Mix.

Dinner

Place 300 g of casserole on a plate and drink a glass of sweet yogurt. That works out to 324 calories.

Recipe for cabbage casserole with cheese – 50 kcal per 100 grams, USED – 4/2/5:

• cauliflower – 500 g;
• broccoli – 500 g;
• yolks – 2 pcs.;
• kefir – 200 ml;
• cheese – 50 g;
• salt, seasonings to taste;
• oil for greasing the mold.

Procedure:

1. Place the cauliflower in boiling salted water for 1-2 minutes. Add broccoli and wait another 2 minutes. Drain the water.
2. Beat the yolks with kefir, salt and seasonings.
3. Divide the cabbage into florets and place in a greased baking dish.
4. Pour over the dressing and sprinkle with grated cheese.
5. Bake in an oven preheated to 220 degrees for 15 minutes.

Question answer

How to reach the norm of 1500 kcal?

Apple 180 g – 85 kcal, Russian cheese 30 g – 108 kcal, hibiscus tea 250 ml – 13 kcal, 1 tsp. honey – 26 kcal.

What to do if you feel hungry?

Add more complex carbohydrates to your diet, which give a long-term feeling of fullness - cereal porridge, corn, whole grain bread. For volume, eat a lot of fresh and boiled vegetables, a variety of greens. But don’t forget about proteins and fats, which are also necessary for the body.

Many people find it difficult to cook different dishes every day. Variety is good, but there's no need to go overboard. You can eat the same breakfasts or lunches until you get bored. Mix recipes from different days. The calorie content and nutritional value are already known.