1500 calorie diet meal plan

breakfast

• Half a cup of milk alone or with tea or coffee without sugar (or a teaspoon of sugar).
• A boiled or fried egg in the microwave with a drop of oil or half a cup of beans with half a tablespoon of oil or a slice of white cheese or cheddar or a medium piece of cottage cheese.
• Two slices of brown toast or one slice of white toast.
• One fruit or half a cup of fresh, unsweetened juice "Preferred fruits that contain vitamin C, such as oranges, tangerines, kiwi, strawberries and pineapples" because it increases burning rates and stimulates the mind in the morning. So can apples.

First meal (Snack 1)

Half a cup of milk alone with tea or coffee without sugar, or a cup of yogurt, or a medium piece of cottage cheese or a fruit or vegetable fruit (two fruits are allowed if the size is small such as strawberry, apricot or plum) or half a cup of popcorn with very little oil Or a handful of unroasted or salted almonds.

lunch

• A piece of fish, chicken or meat boiled, grilled or roasted in the oven, provided no fat is added.
• Half a loaf of brown bread or a small loaf or 5 tablespoons of rice or pasta, boiled or cooked with very little fat.
• A cup of green salad without oil (preferably a mixture of lettuce, cucumbers, tomatoes, carrots, cabbage, etc.).
• A cup of sauté.
• Fruit

The second meal (Snack 2)

Half a cup of milk alone with tea or coffee without sugar, or a cup of yogurt, or a medium piece of cottage cheese or a fruit or vegetable fruit (two fruits are allowed if the size is small such as strawberry, apricot or plum) or half a cup of popcorn with very little oil Or a handful of unroasted or salted almonds.

Dinner

• Half a cup of milk with tea or coffee without sugar.
• Two slices of brown toast or just one white.
• A slice of white, cheddar, or turkey cheese or a medium piece of cottage cheese.
• Half a cup of green salad.
• Fruit .