What Does 1500 Calories Look Like?


So you have decided that you need to lose weight, you know that means eating less, but have no idea what you can eat, or how much of it.


Also if you have been trying to lose weight, but have so far been unsuccessful then chances are its to do with how much and what food you are eating, or even what you are drinking.


By the way, before I go any further, I believe this will be a really helpful post for you. If it is helpful and you get some tips and good information from it, at the end I will ask you to share it with others. But only share it, if it is helpful to you, or you believe it could be helpful to others.


Anyway back to the post. This post is a great place for you to start, I will show you now how to spread your calories over the course of the day, and give you a couple of examples of what you could eat.


First of all how much and when…


Women, you should be aiming for around 1500 calories, to lose weight.

Men, you should be aiming for 1750-2000 calories, to lose weight.


It is all good and well me telling you that, but what does 1500 calories look like?


What does 1500 calories look like split between meals?


I would suggest breaking it down something like the following (by the way, kcal means calories):


Breakfast – 300-350 kcal

Snack – 125 kcal

Lunch – 325-400 kcal

Snack – 125 kcal

Dinner – 500 kcal


Examples of what you could eat at each meal.


What does 1500 calories look like in actual meals?


Breakfast – 300-350 kcal

Breakfast Smoothie

Takes 2 minutes make and great for if you are rushing out the door, or “don’t have time for breakfast”.

 protein breakfast smoothie


Spinach (20kcals)

½ avacado (150kcals)

blackberries (20kcals)

blueberries (20kcal)

flaxseed (10kcal)

protein shake (110kcal)

almond milk (20kcal)

water (0kcals)


Put it all into a blender and make yourself a smoothie.


Total – 350kcals


Snack – 125 kcal


15 almonds


Total – 105kcals





Lunch – 325-400 kcal


Cajun Chicken Pita’s

Chicken Pitta

1 wholemeal pita – 80kcals

100g chicken – 172kcals

Cajun seasoning – 8kcals

Lettuce – 5 kcal

Cucumber – 5 kcal

Tomato – 15 kcal

Honey & Mustard dressing – 11kcal

Total – 296kcals


+ a large orange – 87kcals

Total – 383kcals

carrot and hummus



Snack – 125 kcal

2 carrots – 60kcals

2 tbsp homous – 50kcals


Total  – 110kcals





Dinner – 500 kcal


So this is my example of a homemade curry, now I am not a chef, but this is just an example of what you can do.


Chris’s homemade curry (for one person)



100g chicken – 172kcals

1 onion – 44kcals (chopped up)

2-3 tomatoes (depending on size) – 40kcals (diced)
Garlic – 1 clove (crushed)

Ginger – 1cm – peeled and grated

1tsp Ground tumeric – 8kcals

1 tsp Ground corriander – 8 kcals

½ tsp Cumin – 4kcals

1tsp chilli powder – 8kcals

60gs brown rice – 200kcals


Total = 484kcals



Tip – prepare everything first, saves panicking later ha. Remember your side dish, in this example I have used brown rice = 25 mins to cook.

  1. Pre-heat pan with a bit of oil
  2. Throw in chopped onions, with some water. Cover the pan. Let them go brown and soft – until water evaporated – approx 4mins
  3. Turn heat down, add the galric and ginger
  4. Pour in a little water, to soften the oinions – 7-10mins cooking time.
  5. Add the spices, stir them in. High heat – 4 mins.
  6. Add the diced tomatoes. Low heat, 5 mins.
  7. Add chicken, med-high heat. Add a little water if necessary. 10mins.





But what can I drink?

This is a really easy place to slip up. Why? Because you have just eaten 1500 calories and had a great day of food, and now you can throw a whole bunch of extra calories down your throat and not even realise.

sparkling water and lemon

Starbucks Grande Latte (whole milk) – 220kcal

A small glass of wine = 120kcal

Can of coke – 120kcal

Volvic Flavoured water  – 100kcal per 500ml bottle and 24gs of sugar – not cool!

The only thing you should be drinking is…..


It has a grand total of ZERO calories.

So there you have it. That is an example of a 1500 calorie day. Hopefully that helps answer the question of “What does 1500 calories look like?”.

There is a great little tool called Google, which very quickly tells you the calories in pretty much everything. Just search

“Calories in ………….” and it will tell you.

You don’t have to always count calories, but you should be aware of how much you are eating and what you are putting into your body.

Committed to your success


p.s., this is a really important post, and I feel that it is super important that as many people as possible read it. So if you have found it useful, please share this post on facebook, or twitter or any of the social networks so that others can benefit from this as well. It would mean a lot to me if you would share this. Thank you 🙂

Chris Wright

Chris Wright is the owner of Pursuit Fitness Training. He loves helping people achieve goals and inspiring them to be better. Chris has climbed Mount Kilimanjaro, and completed several other challenges. Chris is definitely a dog person, but doesn't actually have one.

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