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Best Free Diet plan for weight loss with 1500 kcal per day | Tricksskill
This diet plan for weight loss is designed for three days. Three meals a day (breakfast, lunch, dinner) and one snack are included. The total energy consumption is ~ 1500 kcal per day.
In some dishes, the ingredients are for several servings. Of course, only one portion should be eaten here, which then corresponds to the number of calories specified under “Nutritional values per portion”.
The remaining portions are intended for the family or other people. In addition, they can of course also be stored in a cool place and eaten or frozen the next day.
If you do not know whether this nutrition plan is suitable for your personal energy consumption, we recommend that you first determine your energy consumption with a precise fitness bracelet.
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Day 1
Breakfast: apple cinnamon porridge
- 35g oatmeal
- 125g semi-skimmed milk (1.8% fat)
- 25g water
- 80g low-fat quark / low-fat curd cheese
- ½ apple (approx. 80g)
- Some liquid sweetener or erythritol
- Some cinnamon
Preparation:
1.) Put the oat flakes with the milk and water in a saucepan and bring to the boil while stirring constantly. Let simmer until a thick paste is formed.
2.) Stir in the low-fat quark / low-fat curd cheese and season everything with a little liquid sweetener.
3.) Put in a bowl and spread the chopped half apple on top. Sprinkle some cinnamon on top.
Nutritional values per serving:
- 292 kcal
- 5.3g fat
- 39.1g of carbohydrates
- 20.5g protein
Lunch: Colorful salad with lemon yogurt dressing and smoked salmon
Ingredients: for 1 serving
- 90g smoked salmon
- 1 hand salad (50g)
- ½ paprika
- 2 slices of crispbread (22g in total)
- 60g yogurt, 1.5% fat
- Some freshly squeezed lemon juice
- 4 teaspoons of olive oil
1.) Mix the yogurt with olive oil and a little lemon juice. Add the lettuce and the chopped paprika and mix everything well.
2.) Roll up the smoked salmon and place it on a plate. Put the lettuce next to it.
3.) Enjoy with the crispbread.
Nutritional values per serving:
- 419 kcal
- 24.2g fat
- 21.6g of carbohydrates
- 26.5g protein
Dinner: carrot kohlrabi casserole with minced meat
Ingredients for 3 servings:
- 500g lean minced meat, max. 6g fat per 100g
- 350g tomato puree
- 40g cream / whipped cream
- 350g carrots (peeled)
- 300g kohlrabi (peeled)
- 2 medium onions
- 110g Gouda cheese
- 2 teaspoons of oil
1.) Preheat the oven to 175 ° C fan oven.
2.) Cut the carrots and kohlrabi into bite-sized pieces and cook for about 8 minutes.
3.) Chop the onions and then fry them together with the minced meat in 3 teaspoons of oil. As soon as the meat is almost cooked through, add the tomatoes and the cream. Then let everything simmer a little longer.
4.) Put the cooked vegetables in a baking dish. Add the minced meat sauce and then spread the cheese over it.
5.) Bake for about 15 to 20 minutes until the cheese is lightly brown and the meat is cooked through.
Nutritional values per serving:
- 514 kcal
- 25.0g fat
- 26.2g of carbohydrates
- 47.8g protein
Snack:
Ingredients for 1 serving:
- 35g almonds
- 1 large apple (160g)
Preparation:
- Enjoy both together or separately.
Nutritional values per serving:
- 291 kcal
- 19.8g fat
- 24.1g of carbohydrates
- 7.1g protein
Day 2
Breakfast: omelet with peppers, onion, and feta
- 2 eggs, size M
- 1 paprika, color of your choice
- ½ onion
- 3 teaspoons of oil
- 20g feta
Preparation:
1.) Finely chop the onion, cut the bell pepper into cubes or strips. Heat 2 teaspoons of oil in a pan and sauté the onion and paprika in it. Then set aside on a plate.
2.) Put the eggs in a bowl and whisk them together. Add another teaspoon of oil to the pan and heat it up. Pour in the eggs.
3.) Cook on low heat until they are almost thickened. Then turn it over with 2 spatulas and finish cooking. Put the paprika, feta, and onion in the middle of the omelet and then fold it up.
Nutritional values per serving:
- 300 kcal
- 19.3g fat
- 14.7g carbohydrates
- 17.7g protein
Lunch: Buddha Bowl with bulgur, ham, and feta
Ingredients for 1 serving:
- 50g ham, low in fat (max. 3g fat per 100g)
- 50g feta
- 35g bulgur
- 1 hand salad (50g)
- 1 hand vegetable (raw food) of your choice (75g)
- 2 teaspoons of olive oil
- 20g apple cider vinegar
Preparation:
1.) Put the bulgur in a bowl and pour 100g of boiling water over it. Then let it cool down.
2.) Put the salad in a box, put the ham and feta next to it. Put the raw vegetables in the box as well.
3.) Add 20g apple cider vinegar and 2 teaspoons of olive oil to the cooked bulgur, then also put in the box.
4.) Mix everything together and enjoy it before eating.
Nutritional values per serving:
- 398 kcal
- 17.5g fat
- 29.7g of carbohydrates
- 27.2g protein
Dinner : Chicken Breast Fan with Zucchini Carrots Vegetables
- 350g chicken breast fillet (2 pieces)
- 70g mozzarella
- 55g red pesto
- 300g zucchini
- 200g carrot
- 5 teaspoons of olive oil
- 1 medium onion
Preparation:
1.) Preheat the oven to 175 ° C fan oven.
2.) Cut the mozzarella into slices. Cut into the chicken breast fillets 3 to 4 times from above, but do not cut through.
3.) Then rub with the pesto and put in the pockets with the mozzarella.
4.) Bake for 25 to 30 minutes until the meat is cooked through.
5.) In the meantime, cut the onion into half rings and the carrots and zucchini into slices.
6.) In a pan, bring 5 teaspoons of olive oil to medium heat. First, sauté the onion in it. Then add the zucchini and carrots and sauté them until they have the desired crispness.
Nutritional values per serving:
- 503 kcal
- 24.8g fat
- 14.9g carbohydrates
- 51.2g protein
Snack:
Ingredients for 1 serving:
- 25g natural peanut or almond butter
- 1 large banana (140g without peel)
Preparation:
- 1.) Put the peanut or almond butter in a small container.
- 2.) Dip the peeled banana and eat it.
Nutritional values per serving:
- 289 kcal
- 12.8g fat
- 34.2g of carbohydrates
- 8.5g protein
Day 3
Breakfast: protein-rich smoothie
- 150g low-fat quark / low-fat curd cheese
- 1 medium banana (100g)
- 15g ground almonds
- 150g water
- Some cinnamon
- Some liquid sweetener or erythritol
Preparation:
1.) Put the lean quark together with the banana and the ground almonds in a blender.
2.) Add 150g of water and then add a splash of liquid sweetener and a little cinnamon to the remaining ingredients.
3.) Switch on the blender and let it run until everything is nice and creamy.
Nutritional values per serving:
- 292 kcal
- 8.6g fat
- 30.6g of carbohydrates
- 25.0g protein
Lunch: feta peppers with lettuce
- 3 red pointed peppers
- 200g cottage cheese, 20% FiT
- 2 eggs, size M
- 150g feta
- 400g mixed salad
- 40g olive oil
- 45g apple cider vinegar
- oregano (Bye Now )
Preparation:
1.) Halve the peppers and remove the seeds. Preheat the oven to 175 ° C fan-assisted air.
2.) Mix the cottage cheese with the eggs and crumble in the feta. Add a little oregano and stir the mixture well.
3.) Fill the pepper halves and bake them for approx. 20 to 25 minutes until the mixture has thickened and cooked through.
4.) For the lettuce, mix a third of the total amount of the mixed salad, the olive oil and the apple cider vinegar and serve with it.
5.) Store the remaining prepared peppers in a cool place and eat them for the next 2 days.
Nutritional values per serving:
- 413 kcal
- 29.0g fat
- 12.4g of carbohydrates
- 22.6g protein
Dinner:- gratinated salmon
- 300g salmon fillet with skin
- 600g spinach leaves, frozen and thawed
- 50g mozzarella, grated
- 50g sour cream
- 1 medium onion
- 2 cloves of garlic
- 1 teaspoon oil for frying
Preparation:
1.) Peel the onion, cut it in half, and then cut it into rings. Finely chop the garlic. First, fry the onion in 1 teaspoon of oil and then add the garlic and roast briefly as well.
2.) Squeeze out the thawed spinach leaves and add. Stew, stirring frequently, until a little softer. Season to taste with salt and pepper. Let cool down briefly and then stir in the sour cream.
3.) Preheat the oven to 175 ° C fan oven. Then cut the salmon fillet into 2 pieces and season with salt and pepper. Then put the fish skin down in a suitable shape. Spread a good layer of spinach on the salmon and then sprinkle the mozzarella on top.
4.) Then the salmon is gratinated. Depending on the thickness, it takes about 20-25 minutes until it is cooked through. For the side dish, briefly heat the remaining spinach again and serve both together.
Nutritional values per serving:
- 522 kcal
- 31.2g fat
- 17.0g carbohydrates
- 45.3g protein
Snack:-
Ingredients for 1 serving:
- 30g walnuts
- 20g dark chocolate (min. 70% cocoa)
Preparation:
- Enjoy both together or separately.
Nutritional values per serving:
- 315 kcal
- 29.2g fat
- 8.9g of carbohydrates
- 6.7g protein
Notes on the nutrition plan:
All recipes, information, and notes contained in this free nutrition plan have been developed by the authors to the best of their knowledge and have been checked with the greatest possible care. However, we must point out that errors or omissions in terms of content can never be completely ruled out. Correction hints are always welcome and will always be taken into account.
The information and nutritional values do not claim to be complete, nor can it be guaranteed that it is up-to-date, correct, and balanced. The diet plan listed here contains approximately 1500 kcal per day. Depending on the food used, the nutritional values may vary slightly.
The information presented here is not a substitute for specialist advice and does not take individual circumstances into account. Travel by a change in diet always trained specialists such as a nutritionist or a dietician added.
This diet plan for weight loss is only suitable for people who are healthy, in good physical condition, and have a corresponding need for calories. The diet plan is designed for 3 days, after which you should proceed differently.
