Low Calorie Meals – Free Meal Plan Sample Day 1

Low Calorie Menu Samples – Day 1

Here’s a free meal plan with snack sample for  Low Calorie Meals (1,500 calorie diet) for Day 1  from Woman’s Day magazine. According to the magazine if you want to lose weight with low calorie diet, you need to start gradually in reducing your portions.

The magazine also provides recommendations on how to reduce portions over the next 2 weeks – Click here to read my previous post – Low Calorie Diet Weight Loss Meals Plan – Start with Ease

Low calorie diet - salad meal

Free Meal Plan – Low Calorie Diet

Woman’s Day says:

The following meal plan provides about 1,550 calories per day. If you need more or fewer calories, simply add or subtract a snack; each one is about 150 calories. To help you lose weight while staying full, we’re emphasizing water-packed soups, salads, fruits and vegetables. The menus also include lean protein and fiber-filled whole grains; these foods are digested super slowly, so they’ll ward off between-meal hunger pangs that weaken your will-power. Fill free to mix and match breakfasts, lunches, dinner and snacks as you like.

~Woman’s Day, Mar. 2010, p. 107

Breakfast: Bacon, Egg and Tomato Sandwich

  • Top 2 slices lightly toasted whole grain bread with 1 scrambled egg, 1 slice turkey bacon, and 2 slices tomato
  • 4 oz calcium -and vitamin D fortified orange juice

Lunch: Greek Shrimp Salad

Note: I adhere to Biblical Health and I would omit shrimp and use meat alternative such as Morning Star products which are available at Walmart.

  • Greek Shrimp Salad:
    Whisk together 1 Tbsp extra virgin olive oil, 1 tsp red wine vinegar, 1/8 tsp dried oregano, and salt and pepper to taste. Drizzle over 1 cup romaine lettuce, 2 Tbsp feta cheese crumbles, 1/2 cup sliced grape tomatoes, 5 sliced Kalamata olives, 1/2 sliced red bell pepper, 1/4 sliced cucumber, 2 slices red onion and 10 precooked shrimp; toss.
  • 10 whole-wheat pita chips

Dinner: Risotto with Saffron and Scallops

  • Risotto with Saffron and Scallops
    Cook 1/4 cup Arborio rice in 8 oz. chicken stock according to package directions. Stir in 1 pinch saffron. Saute 1 clove crushed garlic in 2 tsp. olive oil over medium heat for 30 seconds. Add 4 oz bay scallops and saute until opaque (about 3-5 minutes).
  • 2 cups baby spinach sauteed in 1 tsp. olive oil


  • 8 oz minestroni with 2 Tbsp grated Parmesan cheese
  • 4 oz all-natural rice pudding topped with 1 Tbsp. dried tart cheeries

~Source: Woman’s Day magazine, March 2010, pp. 107-108
~Photo courtesy: http://www.flickr.com/photos/stinky_harriet/804433186/

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