What 1,500 Calories Appears Like (Holiday Edition)


What a 500-Calorie, Low Carb/High Fat Salad Looks Like

Video taken from the channel: Dr. Becky Gillaspy

What 1,500 Calories Looks Like (Holiday Edition) by Danielle Omar, RD. December 11, 2019. No Comments. Share it: The holiday season is synonymous with decadent dinners, social events and cookies at every turn.

The good news is it’s still possible to. If you’re not sure, start with a 1,500-calorie meal plan (a calorie level that most people will lose weight on). Here we show what a day’s worth of food looks like on a 1,500-calorie diet.

And when you’re ready for more, try our 7-Day Diet Meal Plan to Lose Weight at 1,500 Calories. What 1,500 Calories Looks Like (Thanksgiving Edition) chevron_left PREV: 13 Thanksgiving Sides Under 25 What 1,500 Calories Looks Like (Thanksgiving Edition) by Danielle Omar, RD. “saving” your calories for a big holiday meal can lead to overeating once the food hits the table. Trying to clean up your diet and cut calories?

A budget of 1,500 calories a day can be pretty satisfying when you fill up on nutrient-rich foods like produce, lean proteins, healthy fats and whole grains. Here’s a sample menu with some of our users’ favorite MyFitnessPal recipes to show you just how delicious and. What 1,500 Calories Looks Like [Infographic] by Elle Penner, MPH, RD. January 25, 2018.

137 Comments. Share it: Trying to clean up your diet and cut calories? A budget of 1,500 calories a day can be pretty satisfying when you fill up on nutrient-rich foods like produce, lean proteins, healthy fats and whole grains. Here’s a sample menu with. But sticking to a steady goal of 1,500 calories is doable during the colder months by focusing on hearty whole grains, root vegetable-packed soups and lighter versions of comfort food classics.

This menu gives you a taste of what a balanced and filling 1,500 calorie day looks like during the winter. What 1,500 Calories Looks Like (Summer Edition) by Danielle Omar, RD. June 18, 2018. 3 Comments. Share it: While eating 1,500 calories per day can help you reach your summer weight goals, filling up on hot dogs and lemonade means you’re likely to hit your calorie limit before you get full.

The key to feeling full and satisfied while sticking. Trying to clean up your diet and cut calories? A budget of 1,500 calories a day can be pretty satisfying when you fill up on nutrient-rich foods like produce, lean proteins, healthy fats and whole grains.

Here’s a sample menu with some of our users’ favorite MyFitnessPal recipes to show you just how delicious and. There are guidelines available: the average person (depending on height, weight, age, and level of physical activity) requires between 2000 and 3000 calories. That sounds like a lot, but it’s pretty easy to go over that in a day. Here are some foods that are 500 calories to assist you in deciding what to eat. A 1,500-calorie diet should include 20 grams or approximately 4 teaspoons of healthy oils, such as canola, olive and other vegetable oils, per day.

These oils, or unsaturated fats, can help decrease your risk for heart disease and stroke. One ounce of nuts or 2 tablespoons of peanut butter each provide approximately 15 grams of oil.

List of related literature:

Still, it’s easy to gain weight over the holidays, if you figure that the traditional holiday dinner with starters can weigh in at more than 3000 calories!

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

Holiday calories are the same as all other calories.

“The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good” by Judith S. Beck, Deborah Beck Busis
from The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good
by Judith S. Beck, Deborah Beck Busis
Hay House, 2015

At 280 kilocalories a pop, that’s nearly 13 Snickers candy bars!

“98.6 Degrees: The Art of Keeping Your Ass Alive!” by Cody Lundin
from 98.6 Degrees: The Art of Keeping Your Ass Alive!
by Cody Lundin
Gibbs Smith, 2003

That’s far more than the 800 to 1,000 calories offered by many quick weightloss programs that fail in the long run.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

A reasonable estimate for Carol’s output is 1820 calories per day.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

In none of these countries in 1987 was the average daily calorie intake (an indicator of nutrition) far below the 2,500 calories needed by a 150-pound adult male engaged in moderate activity.

“Women's Education in Developing Countries: Barriers, Benefits, and Policies” by Elizabeth M. King, M. Anne Hill
from Women’s Education in Developing Countries: Barriers, Benefits, and Policies
by Elizabeth M. King, M. Anne Hill
Johns Hopkins University Press, 1997

You enter what you weigh, and then LARDO calculates your newfound bulk as you consume your holiday feast:

“C For Dummies” by Dan Gookin
from C For Dummies
by Dan Gookin
Wiley, 2004

Many labels list Daily Values for 2000 calories per day.

“Nutrition and Diet Therapy Reference Dictionary” by Rosalinda T. Lagua, Virginia S. Claudio
from Nutrition and Diet Therapy Reference Dictionary
by Rosalinda T. Lagua, Virginia S. Claudio
Springer Netherlands, 1996

Doesn’t seem like much, however, if you snacked on 500 extra calories every day for a year, you would gain 52 pounds!

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
by Bruce Fife
Piccadilly Books, Limited, 2017

This is why tracking calories and macros—even for a week, or periodically throughout the year—is a good idea.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thank you SO muchI see my salad was too big! BTWgive Flax oil a try as a salad oilit actually tastes very good, like walnuts. I use 2 hard boiled eggs (14g protein), a whole small avocado (they just don’t keep well once cut), from my garden: small cucumber, a tomato, if a red pepper is ready I’ll toss half of that in too. Greens include flavorful savoy cabbage, and some chard leaf from the garden in a handful of lettuces. I guess I need to cut my salad in half!

  • I’ve always found im more satisfied when I have a big great salad, and it just makes me feel good, I do this everyday, lots of spinach, and spring mix, my salad bowl is huge. I add organic tomato’s, grated parmesan cheese, feta, the dressing is avocado oil with a lot of ground up peppercorn inside, and i add roasted soybeans for crunch. Great salad!!!! ����

  • Dr. Becky,
    Thanks so much for the valuable information. Always looking for GREAT recipes to include in my keto food plan.

    Happy to be a new subscriber.

  • Dr Becky! I am a cardiac surgery RN, a mother, and a lover of exercise my whole life.. but finally I found your nutritional advice has caused a true paradigm shift in my lifestyle and body.. thank you for this!! I have started sharing your channel and your other channel with my colleagues and athlete friends… I have gone low carb and have seen my body become so much more sculpted. I am still a bit confused however on fiber.. I cook with chic peas all the time and use Chia flax and hemp seeds in smoothies to break my fast.. where do beans belong in the low carb diet? Thank you for all of your wonderful information! I will continue to share…

  • This looks great but where are the flaxseeds for the omega-3? Sunflower seeds, walnuts, avocado are all omega-6. So you have to balance it out with more omega-3’s.

  • I would increase the protein content because at 13.3 grams of protein, it is not enough. We should consume at least 20 to 30 grams of protein per meal. Fortunately, in this salad which seems delicious, it is easy to add protein like eggs, meat, fish, etc… even if it adds calories to the salad because protein is SO important.

  • 2:23 Pieces from a boneless, skinless baked chicken breast has four times the protein than the goat cheese! High protein is good to shed body fat.

  • Watching this while fasting and i could literally eat that salad �� on my Ipad �� that looks soooooooo delish ��������
    Have a great day my friend ✌��������

  • I like your presentation your voice and last but not the least your pretty self. keep your good work going and video more on eggless dishes.thankyou doctor

  • Loved the video. Question, if I wanted to make my own Olive oil * Vinegar dressing, how much oil & how much vinegar would be appropriate?

  • Hi Dr. Becky. I am doing a reduced carb and higher fat program. I am allergic to nuts (almonds walnuts pecans hazelnuts) but a, OK with seeds including peanuts. What can I do to get another version of high fat that is good quality in my foods?

  • Just found you on YouTube. Enjoying catching up on some of your videos. I am a warfarin patient, having had a valve replacement. I also have fatty liver, non alcohol,take a statin, among many other health issues. Also pre diabetic. Triglycerides are crazy high. Looking for a diet that will help while also being cognizant of vitamin K intake. Havent found anything thus far. Suggestions or possibly a future video? Thanks and look forward to watching more videos.

  • This is my kind of salad. I bought several of the PK dressings & BBQ sauces when they were on sale at Sprouts! I’m not that big a fan of Spring Mix because of the bitter greens in there but I love spinach and baby romaine.:) All the other ingredients are faves! Thank you!

  • We tried this salad today, fabulous. Cindy added grilled chicken and I added sardines and it’s packaging olive oil. Our salad dressing was John The Greeks. Yum

  • I make this spring mix salad 2X a week (also from Costco). I also add avocado and/or an egg, and mixed nuts. If I don’t use egg, I’ll have a can of sardines in olive oil on the side. My dressings consist of EVOO, MCT oil, ACV, balsamic vinegar, and freshly ground peppercorn. Also on the sides are pickled cucumber, olives, and sauerkraut.

  • Just a question can I eat this with no gallbladder? It’s been 2 years since my surgery but still have problems with eating high fat foods

  • Great recipe. No meat. Good ingredients. Maybe could avoid that much plastic. Thank you for also showing recipes consisting all your diet philosophy perfectly.

  • Eat way, way more greens. I use a mixing bowl. My svg is “for 4 ppl” lol so eat 6-7 cups and add other fibrous vegs too. Make sure your protein is about 28g at LEAST per meal. I eat omad so i eat 56-70g protein in n with my salad.
    But even for just 1 meal out of 3, eat way more greens/lettuces.

  • Found your channel when I decided to give up sugar back in February. I like your videos in part because of the gentle approach; you don’t try to bully or shame people. Your 0 1 2 3 plan got me into everyday salads this year. My favorite homemade dressing is made from olive oil, apple cider vinegar, spicy brown mustard and lemon juice, with spices added. Its cheap to make and very tasty. Just curious did you go out and buy those sugary bottled dressings just to be able to show us the ingredients on the video?!

  • I decided on CARNIVORE cuz’ I have a problem with sweets of any sort..just one bite sends me in a painful tailspin of binges..I’m under weight now and would like to enjoy a candy.cookie or any keto sweets..help?

  • Love your salad! I eat that exact one but add arugula & use fresh lemon & Evoo/avocado oil for my dressing! YUMMMM!! Thank you Dr Becky & your husband for truth about keto & intermittent fasting. Oh, and your wonderful recipes!

  • Thank you for this video…would love to see more like this. Also, as a suggestion, could you maybe consider doing an occasional What I Eat in a Day videos along with the type of exercise you may incorporate in your day to go along with those meals…I would really enjoy that!! Thanks for all you do, it’s very helpful ❤��

  • I had this salad for lunch today except I added soft goat cheese instead of feta and I had to also eat some sardines to bring me to full satiety. Great lunch today!

  • Hello, I posted a question on the video you and your husband made last week, the fasting fails video. I ask the question about which weight loss program I should join. The freedom only or also the 21 day challenge?
    No one has seen it as of yet and I am interested in starting soon.
    Thank you.

  • Dr Becky, what is you take on the Beef and butter IF diet? Thank you for this lovely video, I love salads and do try to have it daily.

  • New subscriber!!
    I am so glad I found your channels! I am a 45 yo mom of 10 and I have lost 45 pounds on keto! I am needing to pick up things to lose the last 15-20 pounds, thanks for the motivation! It’s so refreshing to see a woman I can relate to. You are beautiful❤️

  • Whenever I eat avacados I get the worse stomach cramping. Any ideas why? Also, where can I find the avacdo oil and salad dressing?

  • Becky, I’d love to see your opinion on the comparison of the nutrients in nuts/seeds to nut butters. I try to avoid nuts/seeds for digestive tract issues, but are nut butters a good and equal alternative for the reasons you added walnuts and sunflower seeds to your salad?

  • delicious!! �� looks like one of the salads I usually make for work! ���� I eat so many salads I’ve had ppl ask me if I’m vegetarian ��

  • My salad comes out at around 1800 calories on OMAD. I make around 7-10 cups and it’s an excellent way to balance my macros. It’s the meal I enjoy the most, this is just one example

    Romaine Lettuce
    Bell Peppers
    Hard Boiled Eggs
    Chicken or Fish
    Red Onion
    Olive Oil
    Black Pepper
    Himalayan Sea Salt

  • Hello Dr Gillaspy, I don’t have a gal bladder, and everytime I try to take oil with my salad, it sends me straight to the bathroom. The same with MCT oil. Do you think I should stay away from these oils?

  • I think that thumb down button should be moved far away from that thumb up! Who in a right state of mind would thumb down this awesome video �� clearly they meant to thumb up but that thumb down is so close! Love all your videos ✌��������

  • This recipe is 500 calorie ���� I was thinking this may be 250 calorie even my fitness pal apps show 250 calories for such salad recipe. I love the recipe will make tomorrow this salad ��

  • Looking at your salad, makes me think that I’m completely overloading mine and possibly with the wrong stuff! (Red onion, bell peppers, cauliflower, chicken AND avocado AND a mature cheese.) What do you suggest I change? Also, I’ve found my body reacts to nuts…not anaphylactic, but slight wheezing. Do you think this will ever go away, so I may enjoy these wonderful treats again? Thanks again for all your time and effort to create these videos! I love the scientific research you share with us! Blessings!