1. Losing Weight on a 1,500 Calorie Meal Plan
2. You Do Not Have to Diet, Maintain A Balanced Diet Instead
3. Eat Healthy To Prevent Cardiovascular Diseases
4. Healthy Meal Plan - Best Tips for Healthy Eating
5. Never Starve Again During a 1200 Calories Diet
6. Creating a Healthy Diet Meal Plan
7. A 1,200 Calorie Non-Starving Diet Plan
8. Lose Weight The Healthy Way: 1200 Calorie Meal Plan
9. Eating Healthy: 5 Tips to Meet Your Daily Nutritional Requirements
10.3 Reasons Why You Should Have a Healthy Diet Meal Plan
11.1500 Calorie diet – Lose Weight Without Starving Yourself
12.How Healthy Eating Prevents Obesity
Find out more at: https://www.sportshealthymeals.ca/meal-plans/
2. Synopsis
1. Losing Weight on a 1,500 Calorie Meal Plan
2. You Do Not Have to Diet, Maintain A Balanced Diet Instead
3. Eat Healthy To Prevent Cardiovascular Diseases
4. Healthy Meal Plan - Best Tips for Healthy Eating
5. Never Starve Again During a 1200 Calories Diet
6. Creating a Healthy Diet Meal Plan
7. A 1,200 Calorie Non-Starving Diet Plan
8. Lose Weight The Healthy Way: 1200 Calorie Meal Plan
9. Eating Healthy: 5 Tips to Meet Your Daily Nutritional Requirements
10. 3 Reasons Why You Should Have a Healthy Diet Meal Plan
11. 1500 Calorie diet – Lose Weight Without Starving Yourself
12. How Healthy Eating Prevents Obesity
3. Losing Weight on a 1,500
Calorie Meal Plan
Get Proteins
◦ Weight loss is found to be assisted with an increase in protein intake. Increase the protein intake
to make up for 30% of your calories and you will be able to reduce the total intake of calories you
are taking in over the entire course of the day. This is because proteins make you feel full and keep
you full for longer. They also take a long time to digest so you won't have a craving to eat
something again in a short while. Chicken, fish, beef, turkey, tofu and pork are good sources of
meat.
Healthy Fats
◦ While fats have a bad reputation when it comes to weight loss, not all fats are bad in nature. In
fact, including saturated and polyunsaturated fats to your diet can help you in losing weight and
also help in keeping it off. Thus, get about 225-300 calories of nutrition from healthy fat sources.
These include nuts such as hazelnuts, walnuts and almonds, seeds such as sunflowers, pumpkin,
chia and flaxseeds and other food products such as olive and coconut oil, avocado and fish like
anchovies and salmon.
Vegetables and Fruits
◦ It is important to eat plenty of fruits and vegetables even when you are following a 1,500 calorie
diet plan. These fruits and vegetables will not only make you feel full but will also provide you with
the necessary water you need for healthy functioning of your body. In addition, make sure you
drink plenty of water as it helps in digestion go food and also eliminates toxins from your body.
Be Careful with the Carbs
◦ Too many carbohydrates are the main reason you are not losing weight. Therefore, you need to be
careful about your carbs intake. Carbohydrates should not exceed 40% of your total calorie intake
for a day. This makes it around 600 calories of carbs.
4. You Do Not Have to Diet, Maintain
A Balanced Diet Instead
Whole grains:
◦ This includes whole wheat bread, pasta, cereal etc. to purchase a whole wheat food staple
look for the word “whole” or “whole grain” on the packaging of the product.
Fruits and Vegetables:
◦ Fruits and vegetables have an abundance of vitamins, fibre, and minerals present within
them, because of which nutritionists recommend having approximately 4 – 5 cups of this
food group every day.
Protein
◦ The protein-rich fruits also contain hefty amounts of iron, zinc, magnesium, and zinc. Food
sources that include generous amounts of protein are fish, eggs, beans, nuts, and soya.
Dairy
◦ Calcium-rich foods such as milk, yoghurt, and cheese are highly rich in calcium. If you wish to
keep its usage to a minimum buy low-fat dairy products.
Fats
◦ There are the good fats (unsaturated fats such as avocado and fish) and the bad fats
(saturated fats like cream and fried food). The unsaturated fats are important for brain
health, energy, skin, hair, and joints.
5. Eat Healthy To Prevent
Cardiovascular Diseases
Healthy eating protects the heart from damage, whereas unhealthy eating contains fats that
clog your arteries and prevent the heart from receiving adequate blood supply for optimal
functioning. When the symptoms are severe, you should see a doctor as soon as possible. Your
doctor can properly diagnose the condition, identify symptoms, devise an appropriate
treatment plan, and guide you regarding diet and exercise to take care of yourself.
When your dietary regimen includes saturated fats, sugar, salt and cholesterol, you run a higher
risk of suffering from heart diseases. High cholesterol levels or bad cholesterol – LDL – leads to
the formation of plaques and clogs arteries. If you are overweight or obese, there is a higher
likelihood of developing a heart condition. Sedentary lifestyle or lack of physical activity also
puts you at risk of heart attacks.
Eating health can effectively reduce your risks of obesity, coronary heart diseases, LDL
cholesterol and high blood pressure. Healthy food also provides your body with the necessary
nutrients that are required every day. You are in a better position to recover from heart
conditions or cardiac arrest if you eat well. It’s tricky to change your eating habits because old
habits die hard. The key is to take small steps every day to reduce your cravings for junk food.
6. Healthy Meal Plan - Best Tips
for Healthy Eating
Include Starchy Carbohydrates to Your Diet
◦ About one-third of the food you eat should come from starchy carbohydrates. It is important to
include at least one starchy food with all your main meals. It is also recommended to choose
wholegrain varieties as they keep you fuller for longer as they have a rich quantity of fibre in
them. It is important to keep an eye on the amount of fat you add to the starchy carbohydrates
when you are cooking them as it can lead to an increase in the overall calorie content.
Include a Lot of Fruits and Vegetables to Your Daily Diet
◦ As per the experts, it is important to include at least five portions of vegetables and fruits to your
daily diet. It might sound easy, but doing this practically can be an issue. The best thing to do is
add fruits and vegetables to your regular meals. Chop a banana over your morning cereal or add
some fresh strawberries. Swap your snacks for fruits or vegetable salads. It is important to note
that fruit juices cannot make up enough for eating fruits. Therefore, you should not swap fruit
and vegetables smoothies for their fresh counterparts.
Add Fish to Your Diet
◦ Not only do fish contain a lot of proteins, but is also a rich source of many minerals and vitamins.
You should eat fish at least twice each week. You should also include a portion of oily fish to your
diet as it is rich in omega 3 fats and can be really helpful to prevent heart diseases.
Cut Down on Sugar and Fats
◦ While our body does need some amount of sugar and fats to work properly, overdoing it can lead
to serious health issues. Eating too much saturated fat can lead to an increase in blood
cholesterol which further causes heart issues. Thus, you should include more of unsaturated fats
in your diet in replacement of saturated ones.
7. Never Starve Again During a
1200 Calories Diet
One thing you need to keep in mind that you do not skip on any meals since it can lead to
feelings of severe hunger as you reach your next meal and you might cross the 1200 calorie
limit.
You can divide your plan to consuming 2 150 calorie snacks and then 3 300 calorie meals. The
two snack a day plan would fit you if you have been notorious for consuming a lot more calories
than this diet recommends. If you are not fond of snacking then you go about consuming 400
calories each meal, or you can adjust your meal calories according to what time of the day you
feel the least and most hungry. For example, some people do not feel as famished during
breakfast as they do during lunchtime. So you can eat a little less during breakfast and include
the calories carrying forward from breakfast into your lunch.
Each meal of yours should have 1 – 3 ounces of whole grains, 1-3 ounces of protein, and a cup of
vegetables. The proteins are the core of this diet. They will help your body stay healthy
internally without letting it react violently to the sudden change of the calories intake. It keeps
the blood sugar stable (which causes cravings) and it helps maintain your muscle mass which
heavily contributes to your metabolic rate.
8. Creating a Healthy Diet Meal
Plan
Breakfast
◦ This is the most important meal of the day. It is best to consume food that provides energy
to keep you energized at the start of the day. Include fiber and protein in your breakfast and
add in a fresh fruit as well.
Morning Snack
◦ This is optional, especially if you have had a large breakfast since you would most probably
not be hungry. However, if you feel hungry a few hours before lunch, you can add a light
morning snack in your diet. For instance, you can eat a handful of nuts or slices of carrots or
apples.
Lunch
◦ Pack a healthy sandwich for lunch. You can also eat a veggie salad or have soup to keep your
energy levels up.
Afternoon Snack
◦ Again, this snack is optional but it is best to have a small healthy snack if you feel hungry as
this will prevent you from overeating at dinner.
Dinner
◦ This is the meal in which it is super easy to overeat. Divide your plate in four portions – one
for protein or meat source, one for starch and the other two for veggies or a salad.
9. A 1,200 Calorie Non-Starving
Diet Plan
Breakfast
◦ Having a healthy breakfast is necessary to start your day on a healthy note. You need to take
whole-grains, fibres, vegetables and fruits, as well as proteins form a lean source. You can go
for a scrambled egg white with some cherry tomatoes on top of a whole grain toast and gulp
it down with a glass of orange juice. This is just a sample of how you can mix and match food
to get the required amount of nutrition and calories.
Lunch
◦ Add vegetables to your lunch that are rich in fibre. You can take them in the form of fresh
salads. Also add some amount of protein to your lunch such as a piece of grilled chicken,
canned tuna etc. The salad can be dressed with olive oil and lemon juice and you are good to
go. You can also add some fruits to the lunch to make you feel refreshed.
Dinner
◦ Ideally, your dinner should be around 400 calories. Thus, even if you are eating out, keep a
look out on the calories. You can opt for a side of grilled protein keeping salad as the main
dish. Do not indulge in eating any fried stuff, too much cheese or any heavily sauced entrées.
10. Lose Weight The Healthy Way:
1200 Calorie Meal Plan
In this meal plan, you can consume two snacks and three meals every day. Let’s have a look at
the breakdown of calories to give you a better idea:
Breakfast – 1 fruit or vegetable + 1 protein
Lunch – 1 leafy greens and vegetables + 1 protein
Snack – 1 vegetable or fruit + 1 protein
Dinner 2 leafy greens and vegetables + 1 grain or starch + 1 protein
Snack – 1 fruit
This way your meals are strategically spaced out all through the day to prevent you from
experiencing hunger pangs and ensuring you keep your energy levels up. You can make changes
and adjustments as required, for instance eliminating the night snack and having a mid-morning
snack instead.
11. Eating Healthy: 5 Tips to Meet
Your Daily Nutritional
Requirements
Include Vegetables and Fruits
◦ Vegetables and fruits are essential for maintaining a healthy lifestyle. They are an
important source of providing energy to the body. Most vegetables and fruits are low
in fat and calories.
◦ They serve as suppliers of nutrients like vitamins, fibre, potassium and folic acid. They
are effective for maintaining healthy blood pressure and reduce cholesterol. It is
imperative that half of your meal constitutes of vegetables and fruits so that the
requirements of the body are fulfilled adequately.
Protein Plate
◦ Proteins are an imperative source of energy in the body. They can be acquired through
food items like beef, pork, chicken, turkey, eggs, nuts, and beans. Protein is essential
for every part of the body, be it building and repairing of tissues, or maintenance of
your body muscles, bones, skin and even blood.
◦ Protein is a micronutrient and is required by the body in a lesser amount. Therefore,
you need to keep protein a regular part of your meal but less in quantity.
12. Eating Healthy: 5 Tips to Meet
Your Daily Nutritional
Requirements
Seafood Twice a Week
◦ Seafood is rich in nutrients but you are not obliged to make it a part of your daily meal.
However, they are vital enough to be consumed twice a week. Seafood has an average of 2%
fat and is highly effective if you are planning to lose weight. Moreover, seafood has Omega-3
fats that are important for the healthy body.
Play around Your Kitchen
◦ Contrary to the common presumption, following a diet meal plan does not have to be
boring. You have sufficient room to get creative with things that are in your diet plan. You
can still enjoy appetising meals like casseroles and pasta dishes.
◦ What you need to bear in mind is that you prepare your meal with limited use of items like
cheese and meat. Avoid using heavy cream or deep oil frying. Choose to bake rather than
fry. This will limit the consumption of oil. Using extra-virgin olive oil is also a good choice as a
replacement for fatty oil.
Do Not Deprive Yourself of Sweets
◦ Sticking with a diet plan does not mean that you have to keep making your sweet tooth
suffer. You can satisfy your sweet craving by eating desserts that are naturally sweet. Fresh
fruit salad with yogurt or baked apples with cinnamon can make a health-friendly dessert.
13. 3 Reasons Why You Should Have a
Healthy Diet Meal Plan
It Gives You Control
◦ When you eat without knowing how many calories you are consuming and what the
nutrition value of the meal is, you are likely to have excessive consumption of some
nutrients while lacking on others. Making healthy diet meal plan provides you control
over the food you eat.
It’s Cost Effective
◦ Having a healthy diet meal plan demands you to eat things that are nutrient-dense and
with fewer calories. It doesn't let you exceed on fats or cholesterol, and only offers
your body the amount of nutrient in a specific amount they are required in. This
usually requires you to have homemade meals and avoid greasy takeouts.
It Relieves Stress
◦ In a life full of stress points like work, bills, family obligations, traffic, and changing
economy, you don't want anything else adding up to the list, especially something as
mundane as food. Deciding what to eat can be really stressful, more so when you are
already going through a long and hectic routine.
14. 1500 Calorie diet – Lose Weight
Without Starving Yourself
This diet will help the person lose weight at a much more gradual pace as compared to the
1200 diet. This is losing weight at a safe pace, and the advantage of this is that losing
weight at a comparatively slower speed helps you sustain the diet and the weight.
One thing to keep in mind is that the amount you lose, and the pace at which you lose it,
all depends on your age, activity level, and the types of foods that you choose to include
in this diet.
In order to lose weight safely and sagaciously, try to shed only 1 or 2 pounds a week. For
this you just need a simple mathematical calculation, try to cut down your calorie intake
by 1000 kcal. If you are consuming 2500 calories a day then try to cut it down to 1500.
However, if your normal intake is 2000 calories it would be advisable to cut it down by 500
calories. Since it is a rapid shortening of calories, a 1500 calorie diet is useful since it lets
you consume adequate amount of food without putting your muscle mass at risk.
15. How Healthy Eating Prevents
Obesity
Obesity among children and adults has been a growing health concern and is expected to
surpass cigarettes as the leading cause of high mortality rates. In Canada, obesity is an
economic burden that costs $3 billion annually. As of 2017, Canada stood 35th in rank as
the country with the highest rate of obesity, with 64% adults above age 18, and 30 %
children between ages 5 and 17 being obese. Research shows alarming statistics that
obesity rates in children are expected to increase 20 30%. The factors resulting in obesity
could include poor lifestyle choices, lack of physical activity, sedentary lifestyle, unhealthy
eating and genetics. It’s not healthy to feel good in your body when there is clearly
something wrong or you are suffering. It’s one thing to feel good in your body when you
are at an optimal BMI level. However, if you are underweight or overweight that’s when
effort should be taken to bring your body back into a state of balance. Being obese and
feeling proud about it is only harming you in the long-term. Bullying on the basis of weight
is not acceptable, neither is ‘fat pride’. You are only setting yourself up for numerous other
health problems that trickle down to other aspects of your life and prevent you from
optimal functioning in everyday activities. There are health disorders that cause you to
lose weight abnormally, then there is obesity, which is also no less than a health disorder.
Your aim should be to keep your BMI – ratio of height to weight – at normal levels. Hit 30
and you are obese. By choosing the right foods, you can prevent obesity significantly.
Unhealthy, junk or fast food do not contain the essential nutrients that your body requires
on a daily basis. Unhealthy food contains saturated fats that get stored in your system, do
not burn easily, prevent absorption of other nutrients, and contribute to weight gain.
There are simple steps to keep your weight in check and help those around you who need
to really shed off those pounds for the sake of health.
16. The End
For more details, please visit:
https://www.sportshealthymeals.ca/meal-plans/