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1500 Calorie Meal Plan
Here is a sample 1500 calorie meal plan along with nutrition information:
Day 1:
Breakfast:
- Loaded Egg Muffins (165 calories, 11g fat, 2.5g carbs, 14g protein) Recipe: https://www.skinnytaste.com/loaded-baked-omelet-muffins/
- 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
- 1 cup of unsweetened almond milk (30 calories, 2.5g fat, 1g carbs, 1g protein)
Snack:
- 1 cup non-fat plain Greek Yogurt (100 calories, 0 g fat, 13 g carbs, 9 g protein)
- 1/2 cup blueberries (42 calories, 0.2g fat, 11g carbs, 0.6g protein)
- 1/4 cup crushed walnuts (185 calories, 18.5 g fat, 3.9 g carbs, 4.3 protein)
Lunch:
- Chicken Caesar Salad Lunch Wraps (220 calories, 9g fat, 21g carbs, 25g protein) Recipe: https://www.diabetesfoodhub.org/recipes/chicken-caesar-salad-lunch-wraps.html
- 1/2 cup of strawberries (32 Calories, 0.3 g fat, 7.7 g carbs, 0.7 g protein)
Snack:
- 1/2 cup hummus (93 calories, 5 g fat, 27 g carbs, 6.8g protein)
- 1 cup carrots and celery (70 calories, 0.5g fat, 16g carbs, 2g protein)
Dinner:
- Chicken Teriyaki Sheet Pan (460 calories, 7 g fat, 46 g carbs, 54g protein) Recipe: https://sweetsavoryandsteph.com/healthy-sheet-pan-teriyaki-chicken-and-vegetables/
Total:
- Calories: 1467
- Fat: 55 g
- Carbs: 146 g
- Protein: 120 g
Day 2:
Breakfast:
- 1 boiled egg (78 calories, 5g fat, 0.6g carbs, 6.29g protein)
- 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
- 1/2 medium avocado (120 calories, 10.5g fat, 6g carbs, 1.5g protein)
- 1 cup of unsweetened almond milk (30 calories, 2.5g fat, 1g carbs, 1g protein)
Snack:
- Blueberry Banana PB Smoothie (261 calories, 4 g fat, 48.5 g carbs, 13 g protein) Recipe: https://www.skinnytaste.com/blueberry-banana-pb-smoothie/
Lunch:
- Grilled Vegetable Orzo Pasta Salad (267 calories, 9 g fat, 39.5 g carbs, 6.5 g protein) Recipe: https://www.skinnytaste.com/grilled-vegetable-orzo-pasta-salad/
- 3 ounces of grilled chicken breast (142 calories, 3g fat, 0g carbs, 26g protein)
Snack:
- 1/2 cup hummus (93 calories, 5 g fat, 27 g carbs, 6.8g protein)
- 1 cup carrots and celery (70 calories, 0.5g fat, 16g carbs, 2g protein)
Dinner:
- Cilantro Lime Roasted Chicken (130 calories, 4.5 g fat, 4 g carbs, 18 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/budget-friendly-cilantro-lime-roasted-chicken.html?home-category_id=20
- 1 cup of mixed vegetables (50 calories, 0.5g fat, 10g carbs, 2g protein)
- 1/2 cup of quinoa (111 calories, 1.8g fat, 20g carbs, 4.1g protein)
Total:
- Calories: 1422
- Fat: 47.7 g
- Carbs: 185.3 g
- Protein: 90.7 g
Day 3:
Breakfast:
- Loaded Egg Muffins (165 calories, 11g fat, 2.5g carbs, 14g protein) Recipe: https://www.skinnytaste.com/loaded-baked-omelet-muffins/
- 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
- 1 cup coffee (1 calories, 0 g fat, 0 g carbs, 0.3 protein)
- 2 tbsp half and half (40 calories, 3.5 g fat, 1.3 gram carb, 0.9 protein)
Snack:
- 1 cup non-fat plain Greek Yogurt (100 calories, 0 g fat, 13 g carbs, 9 g protein)
- 1/2 cup blueberries (42 calories, 0.2g fat, 11g carbs, 0.6g protein)
- 1/4 cup crushed walnuts (185 calories, 18.5 g fat, 3.9 g carbs, 4.3 protein)
Lunch:
- Chipotle Chicken (216 calories, 7 g fat, 2g carbs, 34g protein) Recipe: https://www.skinnytaste.com/chipotle-chicken/
- 1 medium apple (95 Calories, 0.3 g fat, 25 g carbs, 0.5 g protein)
Snack:
- Baked Parmesan Kale Chips (50 calories, 2.8 g fat, 3.4 g carbs, 3.6 g protein) Recipe: https://www.skinnytaste.com/baked-parmesan-kale-chips/
- 1/4 cup unsalted almonds (207 calories, 18.1 g fat, 7 g carbs, 7.1 g protein)
Dinner:
- Balsamic Glazed Salmon (280 calories, 10 g fat, 17g carbs, 26g protein) Recipe: https://www.diabetesfoodhub.org/recipes/balsamic-glazed-salmon.html
- 1/2 cup cooked asparagus (20 calories, 0.2 g fat, 3.7 g carbs, 2.2 g protein)
- 1 tsp butter (34 calories, 4 g fat, 0 g carbs, 0 g protein)
Total:
- Calories: 1505
- Fat: 77 g
- Carbs: 92.1 g
- Protein: 106 g
Day 4:
Breakfast:
- 1 Hard boiled eggs (77 calories, 5g fat, 0.6 g carbs, 6 g protein)
- 1 slice of whole wheat toast (70 calories, 1.4 g fat, 12.7 g carbs, 3.5 g protein)
- 1 tbsp grape jelly (50 calories, 0 g fat, 13 g carbs, 0 g protein)
Snack:
- 1 premier protein vanilla (160 calories, 3 g fat, 4 g carbs, 30 g protein)
Lunch:
- Chipotle Chicken (216 calories, 7 g fat, 2g carbs, 34g protein) Recipe: https://www.skinnytaste.com/chipotle-chicken/
- 1 medium apple (95 Calories, 0.3 g fat, 25 g carbs, 0.5 g protein)
Snack:
- Power Snack Mix (190 calories, 12 g fat, 19 g carbs, 4 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/power-snack-mix.html?home-category_id=20
Dinner:
- Ground Turkey Tacos (372 calories, 16 g fat, 31.5 g carbs, 29g protein) Recipe: https://www.skinnytaste.com/ground-turkey-tacos/
- 2 tbsp nutritional yeast (40 calories, 0 g fat, 3 g carbs, 5 g protein)
- 1/4 cup salsa (17 calories, 0.1 g fat, 3.9 g carbs, 0.1 g protein)
- 13 tortilla chips (140 calories, 6 g fat, 17 g carbs, 2 g protein)
Total:
- Calories: 1713
- Fat: 68.6 g
- Carbs: 159.4 g
- Protein: 111.4 g
Day 5:
Breakfast:
- Blueberry Banana PB Smoothie (261 calories, 4 g fat, 48.5 g carbs, 13 g protein) Recipe: https://www.skinnytaste.com/blueberry-banana-pb-smoothie/
Snack:
- 1 small apple (52 calories, 0.2g fat, 14g carbs, 0.3g protein)
- 2 tablespoons of natural peanut butter (188 calories, 16g fat, 6g carbs, 8g protein)
Lunch:
- Chickpea Tuna Salad (273 calories, 2.5 g fat, 36g carbs, 27g protein) Recipe: https://www.skinnytaste.com/chickpea-tuna-salad/
Snack:
- Power Snack Mix (190 calories, 12 g fat, 19 g carbs, 4 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/power-snack-mix.html?home-category_id=20
Dinner:
- Farrotto with Roasted Vegetables and Tilapia (475 calories, 10 g fat, 58 g carbs, 39 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/farrotto-with-roasted-vegetables-and-tilapia.html
Snack:
- Chocolate Brownie Date Balls (153 calories, 6.5 g fat, 26 g carbs, 2.5 g protein) Recipe: https://www.skinnytaste.com/chocolate-brownie-date-balls/
Total:
- Calories: 1404
- Fat: 65 g
- Carbs: 193.5 g
- Protein: 93.8 g
Please note that this is just a sample meal plan and individual nutritional needs may vary. It is always recommended to consult with a healthcare professional or registered dietitian before starting any meal plan.