Did you know that you have to cut out 500 calories a day, or 3,500 calories a week, to lose 1 pound per week? It sounds hard, but it only takes just a few changes here and here. Below is a sample 1,500 calorie meal plan. You can change out any of the items and still be successful. You can find many free apps that can be downloaded to your Smart phone or tablet. If you're not sure which calorie tracking app to use, feel free to ask Linda!

You can always download and print our Calorie Tracking sheet to help you keep track of your weekly calorie intake.

Calorie Tracker.docx

Sample 1,500 Calorie Meal Plan

 Breakfast - 304 calories

1 packet oatmeal
2 hard-boiled egg whites
1 cup cut fruit or 1 piece of fruit


 Snack – 100 calories

6oz light yogurt


 Lunch - 410 calories

2 slices 100% whole wheat light bread
tuna fish (4 ounces)
1 tablespoon light mayo
light string cheese
1/2 cup baby carrots
2 tablespoons hummus


 Snack - 125 calories

Laughing Cow Cheese Wedge
19 Special K Crackers


 Dinner - 475 calories

4 ounces chicken
1/2 cup broccoli
1 cup whole wheat pasta
2 cups garden salad
2 tablespoons light balsamic


 Snack or dessert - 100 calories

1 Mini Bag Microwave Popcorn