How to Regulate your Daily Caloric Intake to Lose Weight

Crystal Champagne
As we are revving up to go to the beach for Spring Break; some of us are just starting a diet and trying to lose weight for the summer and some of us have achieved our desired weight and want to maintain status quo. Many of my clients watch what they eat and many ask me to help them gauge their eating requirements to complement their training program in order to get faster results. Below I will provide you with an example of a one-day meal plan that was designed for a 1500-calorie consumption.

Please keep in mind that this amount of calories may not necessarily reflect what you need, since there are many contributing factors that play a role in how much our daily prerequisites are in order to lose weight, such as – age, present weight, height, and activity level. This link can help you calculate how much your daily intake should be in order to reach your optimal weight.


Sample of a 1500-Calorie Eating Plan

Breakfast: Oatmeal with berries

1 pkg plain instant oatmeal made with 1-cup skim milk

1/2 cup raspberries

1/2 cup blueberries

1 cup black coffee

Total: 300 calories


Snack 1: Hard-boiled egg with a few celery and carrot sticks

Total: 150 calories


Lunch: Turkey pita with salad, plus dessert

4 slices roasted turkey, 1 tsp Dijon, ¼ cup washed arugula, 2 tomato slices, handful sprouts

1 small whole-wheat pita

Salad: 1 cup washed chopped romaine lettuce, 1/2 sliced cucumber, 1/2 sliced red pepper, 1 tsp olive oil, a dash of vinegar (your choice, however keep in mind that balsamic has the most calories)

Dessert: 1/2 cup strawberries

Total: 400 calories


Snack 2: 1 cup skim milk latte with instant coffee

Total: 120 calories


1 cup vanilla flavour almond milk (I like Earth’s Own)

Total: 90 calories


Dinner: Chicken Parmigiana with whole wheat Penne, plus dessert

4 oz. Skinless grilled chicken sliced

1/2 cup tomato sauce (plain from the jar)

1 cup cooked spinach* (lightly sautéed in grape seed oil)

1/2 cup whole-wheat penne

11/2 tbsp grated Parmesan

Dessert: 1/2 cup 1% vanilla yoghurt

Total: 550 calories


*Spinach contains lipoic acid, which plays an important role in energy production, and it’s also known to regulate blood sugar levels.

Please feel free to contact me regarding any questions you may have, or to make an appointment for a consultation session.

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Crystal Champagne - Personal Trainer
Crystal combines 10 years of competitive equestrian riding to her certifications as a personal and group trainer to inspire individuals in achieving their fitness objectives. As well, she enjoys working as a strength coach for elite athletic sports teams.

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