Comments on: 2 Examples Of How 1500 Calorie Diets Look Like http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/ Don't aim for lighter weights, but for stronger arms Fri, 21 Nov 2008 11:38:09 +0000 http://wordpress.org/?v=2.6.3 By: Aaron http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-4332 Aaron Tue, 18 Dec 2007 20:09:59 +0000 http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-4332 I know I'm commenting to an old post, but here's my general daily diet. I've been doing this for a while. I never get hungry, get plenty of veggies and protien, and the calories are fairly balanced throughout the day. As a side note, I also do strength training 3-5 days/week, cardio 2 days/week, HIIT cardio 3 days/week, and karate 2-3 days/week. So, I obviously burn a lot of calories. Breakfast --------- blueberries, 1 cup oatmeal, Kashi egg whites - egg beaters, 2 eggs Calories Protein Fat Carb Fiber 280 21 3 45 9 AM Snack -------- broccoli, 3oz or as much as you want carrots, 3 oz or as much as you want Calories Protein Fat Carb Fiber 63 4 0 13 4 Lunch ------- bread, wheat - 2 slices turkey breast lunch meat, 2 slices cheese, american kraft fat free single 21g mustard steamed veggies, 2 cups - veggie steamer is the brand I buy Calories Protein Fat Carb Fiber 270 24 3 35 8 Afternoon Snack --------------- almonds 1oz, about 34 kernals apple 7.5 oz 212g tuna, 1 can 6oz 170g albacore in water Calories Protein Fat Carb Fiber 455 39.1 22.4 34.3 8.1 Dinner ------- bread, wheat - 1 slice chicken breast, 3oz grilled cheese, american kraft fat free single 21g green beans, 1can mixed salad w/vinegar and oil or other low far/calorie dressing Calories Protein Fat Carb Fiber 290 28.5 8 29 9 Night Snack (Optional) ---------------------- cottage cheese, nonfat 1/2 cup grapes, 1 cup Calories Protein Fat Carb Fiber 132 13.6 0.3 20.8 0.8 Daily Total ------------ Calories Protein Fat Carb Fiber 1490 130.2 36.7 177.1 38.9 Percentage of Total Calories ---------------------------- N/A 35% 22% 48% N/A I often add the following for strength training reasons: glucosamine/chondroitin/msm 2 pill twice a day glutamine 4.5g 1 teaspoon w/water 1 hour before exercise and 1 after whey protein powder, 1 scoop 30g flax seed oil pill milti-vitamin That adds Calories Protein Fat Carb Fiber 140 23 2.5 3 0 I also vary grilled tilapia or salmon for the chicken at dinner. That adds more healthy fat, but more total calories too. I'll let you do the math. chicken 130 17 7 1 0 tilapia 240 23 9 17 0 salmon 245 30 14 1.5 0 If I'm in a hurry, instead of the dinner above, I may have one of the following: baked lays, bbq, 1 bag 140 2 3.5 24 2 subway 6 inch - turkey 320 20 8 47 5 OR mcdonalds, chicken wrap, chipotle, grilled 260 18 8 28 mcdonalds, chicken wrap, honey mustard, grilled 260 18 9 27 mcdonalds, salad dressing, low fat vinaigrette 40 0 3 4 mcdonalds, salad, side 20 1 0 4 I know I’m commenting to an old post, but here’s my general daily diet. I’ve been doing this for a while. I never get hungry, get plenty of veggies and protien, and the calories are fairly balanced throughout the day.

As a side note, I also do strength training 3-5 days/week, cardio 2 days/week, HIIT cardio 3 days/week, and karate 2-3 days/week. So, I obviously burn a lot of calories.

Breakfast
———
blueberries, 1 cup
oatmeal, Kashi
egg whites - egg beaters, 2 eggs

Calories Protein Fat Carb Fiber
280 21 3 45 9

AM Snack
——–
broccoli, 3oz or as much as you want
carrots, 3 oz or as much as you want

Calories Protein Fat Carb Fiber
63 4 0 13 4

Lunch
——-
bread, wheat - 2 slices
turkey breast lunch meat, 2 slices
cheese, american kraft fat free single 21g
mustard
steamed veggies, 2 cups - veggie steamer is the brand I buy

Calories Protein Fat Carb Fiber
270 24 3 35 8

Afternoon Snack
—————
almonds 1oz, about 34 kernals
apple 7.5 oz 212g
tuna, 1 can 6oz 170g albacore in water

Calories Protein Fat Carb Fiber
455 39.1 22.4 34.3 8.1

Dinner
——-
bread, wheat - 1 slice
chicken breast, 3oz grilled
cheese, american kraft fat free single 21g
green beans, 1can
mixed salad w/vinegar and oil or other low far/calorie dressing

Calories Protein Fat Carb Fiber
290 28.5 8 29 9

Night Snack (Optional)
———————-
cottage cheese, nonfat 1/2 cup
grapes, 1 cup

Calories Protein Fat Carb Fiber
132 13.6 0.3 20.8 0.8

Daily Total
————
Calories Protein Fat Carb Fiber
1490 130.2 36.7 177.1 38.9

Percentage of Total Calories
—————————-
N/A 35% 22% 48% N/A

I often add the following for strength training reasons:
glucosamine/chondroitin/msm 2 pill twice a day
glutamine 4.5g 1 teaspoon w/water 1 hour before exercise and 1 after
whey protein powder, 1 scoop 30g
flax seed oil pill
milti-vitamin
That adds
Calories Protein Fat Carb Fiber
140 23 2.5 3 0

I also vary grilled tilapia or salmon for the chicken at dinner. That adds more healthy fat, but more total calories too. I’ll let you do the math.

chicken 130 17 7 1 0
tilapia 240 23 9 17 0
salmon 245 30 14 1.5 0

If I’m in a hurry, instead of the dinner above, I may have one of the following:

baked lays, bbq, 1 bag 140 2 3.5 24 2
subway 6 inch - turkey 320 20 8 47 5

OR

mcdonalds, chicken wrap, chipotle, grilled 260 18 8 28
mcdonalds, chicken wrap, honey mustard, grilled 260 18 9 27
mcdonalds, salad dressing, low fat vinaigrette 40 0 3 4
mcdonalds, salad, side 20 1 0 4

]]> By: Candide33 http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-911 Candide33 Wed, 18 Jul 2007 12:55:47 +0000 http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-911 I understand what you are trying to do, portion control is one of the hardest parts of dieting. Don't you think that the calories need to be more evenly distributed through out the day? 400 calories for each of the 3 meals and 3 snacks at 100 calories apiece would keep blood sugar levels consistant throughout the day and ward off cravings and binges do to getting hungry between feedings. Just a thought! :) I understand what you are trying to do, portion control is one of the hardest parts of dieting. Don’t you think that the calories need to be more evenly distributed through out the day? 400 calories for each of the 3 meals and 3 snacks at 100 calories apiece would keep blood sugar levels consistant throughout the day and ward off cravings and binges do to getting hungry between feedings. Just a thought! :)

]]> By: Mark http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-456 Mark Tue, 15 May 2007 20:41:19 +0000 http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-456 :) Point taken. Something I think is a good idea is to keep the freezer stocked with medium bags of all your favorite frozen veggies and fruits. You can literally eat a whole bag for between 100-200 calories and 2 dollars. It's great for non-cooks, broke college students/freelancers and young guys who tend to eat junk food. And you'll feel really full. Keep up the good work! :) Point taken. Something I think is a good idea is to keep the freezer stocked with medium bags of all your favorite frozen veggies and fruits. You can literally eat a whole bag for between 100-200 calories and 2 dollars. It’s great for non-cooks, broke college students/freelancers and young guys who tend to eat junk food. And you’ll feel really full. Keep up the good work!

]]> By: Chris http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-453 Chris Tue, 15 May 2007 03:23:38 +0000 http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-453 Thanks Mark. The purpose of the 2 example is to make you feel full so that you won't eat as much. My future posts about fat absorption, utilizing vits and minerals, antioxidants will include more elaboration about the choice of food. =) Thanks Mark.

The purpose of the 2 example is to make you feel full so that you won’t eat as much.

My future posts about fat absorption, utilizing vits and minerals, antioxidants will include more elaboration about the choice of food.

=)

]]> By: Mark http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-450 Mark Mon, 14 May 2007 23:36:08 +0000 http://odyb.net/food-cooking/2-examples-of-how-1500-calorie-diets-look-like/#comment-450 This diet is problematic because it is far too grain-heavy and lacking in enough fat and vegetables. Rather than emphasize rice, crackers, bread and fruits, I'd emphasize plenty of vegetables, salads, and a bit more good fat (from more generous amounts of butter and olive oil). We need fat to properly absorb and utilize vitamins and nutrients, and vegetables offer more antioxidants and flavor for fewer calories than grains. You can get a lot more on your plate if you go with veggies instead of bread, and you'll get just as much fiber, more vitamins and antioxidants, phytonutrients and reduced blood sugar. This diet is problematic because it is far too grain-heavy and lacking in enough fat and vegetables. Rather than emphasize rice, crackers, bread and fruits, I’d emphasize plenty of vegetables, salads, and a bit more good fat (from more generous amounts of butter and olive oil). We need fat to properly absorb and utilize vitamins and nutrients, and vegetables offer more antioxidants and flavor for fewer calories than grains. You can get a lot more on your plate if you go with veggies instead of bread, and you’ll get just as much fiber, more vitamins and antioxidants, phytonutrients and reduced blood sugar.

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