Cut the carbs and embrace the healthy fats: A 1500-calorie keto meal plan

November 14. 2022

The ketogenic diet, more often referred to as the keto diet, is one of the most efficient ways to lose weight. This diet plan has become so popular in the past couple of years; even celebrities share the benefits they’re getting from this diet on their social media channels. But if this is the first time you’re reading about the keto diet, or you’re new to weight loss diets, the ketogenic diet is a low-carb-low-protein and high-fat diet. That means you should cut down your carbs and protein intake and consume foods rich in healthy fats. By following a keto meal plan, you can reach your weight loss goal faster than with other popular diets.  The keto diet includes a strict low-carb diet plan. The goal of this diet is to take your body to a state of ketosis – when your body burns fat to obtain energy. To achieve that state and lose weight, you must reach a calorie deficit; that happens when you consume fewer calories than your body burns. Just like intermittent fasting, a calorie deficiency aids weight loss. That’s why, besides a good 1500 calories keto diet plan, physical activity is strongly encouraged. A low-calorie meal plan combined with regular exercise can quickly lead to a calorie deficit.

We know it sounds like a lot of work, but it will be easy for you to stick to the keto diet once you figure out all its ins and outs; having different meal ideas really helps. The experts from our weight loss clinic in Chicago recommend you follow a 1500-calorie keto meal plan to stay on track and make the best out of your keto experience.

Should you watch your calorie intake while on keto?

Counting calories is not strictly necessary on the keto diet. You will be more occupied watching your carb intake and making sure you don’t exceed the recommended daily intake. However, if you don’t watch your calorie intake, it will be almost impossible to reach the calorie deficit – needed to lose weight. Also, when following a 1500-calorie keto meal plan, it’s given that you will have to pay attention to your calorie consumption. So you are not obligated to count calories, but it would help if you stayed within the 1500-calories per day limit.

Going back to cabs, you should be more rigorous about your carb intake. On an average ketogenic diet, you should consume about 20 to 50 grams of carbs daily. The exact amount will depend on your specific meals and particular needs. A professional dietitian can help you create the perfect diet plan for you. With that in mind, a strict track of your macronutrient intake is crucial to reach ketosis. Macronutrients are carbs, proteins, and fats. For that, you can keep a macronutrient or diet journal. There are some helpful macronutrient-tracking apps you use too. Remember, the goal of the keto diet is to reach ketosis and make your body burn fat.

Reaching a keto state can be challenging, especially if you are new to weight loss and the world of diets and counting calories. Your body needs time to readjust to the changes in your eating habits, and you may find it hard to stick to the keto diet on the first try. Keeping a detailed macronutrient track can aid you in achieving a keto state more effortlessly. Once you reach ketosis and start seeing changes in your body, we promise it will be easier for you to stay motivated and maintain a healthy diet plan. You have to be consistent in the first few weeks, don’t give up, and you’ll obtain your desired results. If you’re unsure if you reached ketosis, you can use keto testing strips. 

Transitioning into keto: Here’s how to do it right

Transitioning into keto is a big deal, but like anything else, there are ways to make it easier for you. One of the best tips we can give when transitioning into the keto diet is to stay hydrated. You may be shocked at how thirsty going keto makes you. And even when you drink enough water, your mouth still feels dry. That’s totally normal; feeling keto thirsty happens because the diet change provokes your body to lose more water than usual, which is expected. Water loss is common when your body’s primary source of energy shifts from carbs to fats. Make sure to drink enough water throughout the day; take a bottle of water with you if needed. You can also opt for mineral-rich foods, such as cucumbers, avocado, celery, and kale.

Another great tip is to get to know your keto-friendly foods; what’s allowed and what isn’t. For example, vegetables are an essential food in almost every diet. On this one, you’d want to stay away from starchy vegetables – they’re high in carbs. You should also avoid grains, sugar, high-sugar fruits, juices, sodas, beer, and sweetened dairy. Instead, try consuming low-carb vegetables, high-fat dairy, seafood, meat, and poultry. Eggs will become your best friend on the keto diet. Eggs have little to no carbs and are packed with healthy fats and proteins, making them the ideal keto food. If you stick to these rules, your transition into keto will be smooth, and you won’t have trouble sticking to it.

We won’t lie to you; transitioning into the keto diet doesn’t happen overnight. You will likely feel a little uncomfortable at the beginning of the process, especially during the first week. That happens because your body is adjusting to a huge change. And even when that change is for the better, it will take some time to adapt and feel good about it. So the first rule when transitioning into keto is being patient; with your body, your time, and your feelings. It’s important not to rush your body’s timing; reaching ketosis may take some time, but you’ll get there. And if you persist and don’t see results, you should contact a nutritionist to aid you on what steps to follow next.

1500-calorie meal plan ideas for your keto diet

Did you decide to jump on board the keto diet to lose weight? You won’t regret it! If you’re falling short on meal ideas, here are some recipes that fit into the 1500-calorie keto meal plan.

Breakfast

Peanut butter keto smoothie: in case you’re wondering, yes, peanut butter is keto-friendly. You have to make sure to buy natural peanut butter without added sugar. For this delicious smoothie, you’ll blend 1 cup of unsweetened almond milk, 2 tbsp natural peanut butter, 1/4 cup heavy cream, 1 tbsp unsweetened cocoa powder, 1 cup crushed ice, and your favorite non-sugar sweetener. And there you go! You have a great breakfast to take on the go, and it has only 4.7 grams of net carbs and 180 kcal.

Keto waffles: nothing like a fluffy waffle to start your morning. To get four delicious waffles, you’ll need 6 tbsp melted butter, 1 cup almond flour, 2 tsp baking powder, two eggs, and a keto-friendly sweetener of your choice, for instance, 4 tbsp of erythritol. Whisk the eggs and add the melted butter. If you are using a liquid sweetener, add it too. In another bowl, combine the almond flour and the baking powder – plus the sweetener if not added with the liquid ingredients. Add the flour mix to the egg one. Combine everything together. Take the mix to your waffle maker or cook the waffles on a medium pan. Bonus tip: freeze the extra waffles and heat them up in the mornings; it saves so much time. Each waffle has 242 kcal.

Lunch

Tuna patties: for eight patties, grab a large bowl and mix 5-ounce canned tuna, 1/3 cup almond flour, one large egg, 1/4 cup mayonnaise, 1 tbsp lemon juice, 3/4 tsp salt, and1/2 tsp fresh ground pepper. After combining all the ingredients together, form 8 patties. Heat up 2 tbsp olive oil on a skillet and cook the patties until light brown (about 3 to 4 minutes on each side). Each of these tasty tuna parties has 1 gram of net carbs.

Tasty pizza: yes, you read it right. Here is a recipe for a keto-friendly pizza. Microwave 2 cup mozzarella chees and 2 tbsp cream cheese. Once melted, add one egg, 1 cup almond flour, 1tsp baking powder, salt, fresh pepper, and garlic powder to the taste. Incorporate well all the ingredients. Take the dough to the table and flatten it out using a rolling pin. Give it a round shape and put it on a baking sheet. Take it to the oven for about 10 minutes. Top it with your favorite low-carb tomato source, cheese, veggies, and herbs – try not to go too crazy with the topping to stay on track with the calorie limit. Take it to the oven again until the cheese is crispy. Each slice has about 250 kcal.

Dinner

Buffalo chicken meatballs: Making this recipe ahead is a great idea; you can save the meatballs in the fridge for about three days. In a bowl, combine 1 pound ground chicken, one large egg, 1/4 cup chopped onion, 2 tbsp chopped parsley, 1 tsp garlic powder, one diced celery stalk, 2 tbsp coconut flour, and 1 tsp salt. Mix the ingredients and form about 20 meatballs. Put the meatballs on a parchment and take them to the oven (400 degrees). Bake them for about 10 minutes. After the meatballs are cooked, heat 1/2 cup buffalo sauce in a saucepan. Coat the meatballs with the buffalo sauce. Each meatball has 59 kcal and just 0.9 grams of net carbs.

Ham and swiss sandwich: to make these sandwiches keto, use keto-friendly bread. There are tons of easy recipes on the internet, or you can buy any low-calories breast at the store. For this sandwich, we’ll use keto dinner rolls. In a small bowl, mix 1tbsp yellow mustard, 1 tbsp unsalted butter, and 1 tbsp Worcestershire sauce – you can add seeds to the mix too. Slice the tools in half, and layer the swiss, the ham, and the mustard and butter mix. Top it with the other layer of the roll. If you like, you can take the sandwich to the oven for a couple of minutes. Each sandwich has 450 kcal.

Final thoughts

The keto diet is so popular for a good reason: it works. To make the keto diet easy for you, follow the tips provided in this article, and you’ll have no problem sticking to the 1500-calorie keto meal plan. Always remember, it’s best to boost your weight loss journey with physical activity. Leading a healthy lifestyle in every area of your life will make losing weight more effortless. That means good eating habits, exercise, and trying to maintain your stress level to a minimum. If you are still doubting if the keto diet is the one for you, or you’re between the lchf vs. keto dilemma, you can consult a specialist about the best diet plan for you. Schedule your appointment with our team today to start your keto journey!

Author

Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.