Article: Tomatoes are rich sources of vitamins A, C, and folic acid. They contain a wide array of antioxidants, lycopene, choline, beta-carotene, and lutein. Tomatoes have the added advantage of complimenting pretty much any meal. Eat them whole, slice them up, dice them into small cubes, or puree them and add them to your favorite soup. A single tomato normally only costs around 22 calories, but as a superfood — replete with so many things your body needs — they can be a filling food. Meats have gotten a bad rap in the health community in the last decade or so. This is probably a result of the “skinny” craze. Many registered dietitians now tell their clients to eat a protein-rich diet because protein is far more filling than most other foods. Studies have even shown that eating a protein-rich diet can reduce cravings by 60%. Cruciferous vegetables like broccoli, cauliflower, and cabbage are extremely high in fiber. Beans and lentils also contain a lot of fiber. Eat a cup of fiber-rich yogurt in the morning to add a quick boost of fiber to your diet. Just make sure that the yogurt you choose isn’t made with a lot of unhealthy sugars and dyes.  Raspberries are also a great source of fiber. Additionally, they can lower cholesterol. One cup of raspberries has 8 grams of fiber. Doctors recommend that women consume around 25 grams of fiber per day and that men consume about 38 grams. In particular, fiber-rich foods help fill you up, without filling you out. They have the same weight as other foods, but don’t cost as many calories. If you are used to eating a big breakfast every morning, try changing out that bowl of sugary cereal for a yogurt. See if you are equally full afterwards. If you can handle the heat, studies have shown that the capsaicin in chili peppers can reduce appetite and increase fat burning. Add some chilis to your pastas, sandwiches, and salads. They can give any meal a little boost of flavor. Contrary to popular opinion, eating a low-fat diet is not the key to losing weight. The “low-fat” food craze isn’t all it’s cracked up to be. Many “fat-free” labels mask foods high in sugar, refined carbohydrates, and calories, used to enhance the taste. In general, there are two good fats — monounsaturated and polyunsaturated. Avoid trans fats and saturated fats. Good fats come from many oils (e.g. olive oil, sunflower oil, peanut oil), peanut butter, avocados, tofu, and other kinds of nuts. Add some omega-3 fats to your diet too. Good sources of omega-3 fats are fish, walnuts, ground flax seeds, flaxseed oil and soybean oil.  Omega 3 fats are processed into energy, which is great for weight loss. Foods that are high in fat and/or sugar are disastrous for a 1,500 per day calorie plan. Donuts, candy, potato chips, ice cream, and other tasty treats are high in calories and offer few beneficial nutrients. Don't waste your valuable calories, which could be used to fill you up, on food "fluff". One of the biggest complaints from those on diets is that their food is simply tasteless. Use more herbs and spices like cumin, basil, and coriander. Stay away from salt, which can lead to water retention. You should only be consuming roughly 6 grams of salt a day. Avoid foods that are high in sodium. Low-fat, low calorie food can be hard to eat day after day.  Some of the flavor in common foods comes from the fat, but to stick to 1,500 calories a day, you need to eliminate much of your fat intake.  Use freshly toasted nuts to add taste and texture to your meals. Pine nuts pair well with spinach and other sautéed greens. Walnuts work for salads and couscous. If you want to make your own toasted nuts, just set your toaster oven to 250 °F (121 °C), place your nuts on a baking sheet, and cook for four to six minutes.  Grate a sharp romano cheese on your salad, vegetables, or rice to give your food a nice cheesy taste. Add dried fruits like cranberries and figs to add flavor. Add low-sodium marinades to give foods a sweet and tangy taste. There are many such repositories online that cater to particular tastes. There are menus for fish lovers/haters, vegetarians, smoothie addicts, or anyone else with particular culinary preferences. Here is one 1500 calorie menu:  Breakfast:  2 eggs cooked in 1 tsp coconut oil ½ cup spinach 1 oz feta cheese 1 slice of whole grain toast   Snack:  1 cup of plain low-fat Greek Yogurt 1 cup of fresh berries 10 unsalted almonds   Lunch:  1 cup of romaine lettuce 1 cup of non-starchy vegetables (tomatoes, broccoli, bell peppers, cucumbers) 3 oz of grilled chicken 2 tablespoons of balsamic vinaigrette dressing 1 apple   Snack  10 baby carrots 2 tablespoons of hummus   Dinner  4 oz of salmon 1 medium sweet potato ½ cup of steamed vegetables 1 tsp olive oil   Dessert 1 square of dark chocolate

What is a summary?
Eat more tomatoes. Eat protein-rich foods like eggs, salmon, and lean meats. Consume fiber-rich foods. Try some chili peppers. Eat healthy fats. Avoid foods that have empty calories. Don’t sacrifice taste. Consult sample menus online.