1500 CALORIE MEAL PLAN

MEAL PLAN FOR 1500 CALORIES:

Day 1:

Breakfast:

  • Scrambled eggs (2 eggs) with spinach (50g) and feta cheese (25g)
  • Whole wheat toast (1 slice)
  • Greek yogurt (150g) with mixed berries (100g)
  • Total Calories: ~400
  • Protein: ~25g

Lunch:

  • Grilled chicken breast (150g) with quinoa (1/2 cup) and steamed broccoli (100g)
  • Total Calories: ~400
  • Protein: ~40g

Snack:

  • Cottage cheese (100g) with sliced cucumber (50g) and cherry tomatoes (50g)
  • Total Calories: ~150
  • Protein: ~15g

Dinner:

  • Baked salmon (150g) with roasted sweet potatoes (150g) and asparagus (100g)
  • Total Calories: ~550
  • Protein: ~35g

Day 2:

Breakfast:

  • Greek yogurt (150g) with honey (1 tbsp) and sliced banana (1)
  • Whole wheat toast (1 slice) with almond butter (1 tbsp)
  • Total Calories: ~350
  • Protein: ~20g

Lunch:

  • Tuna salad: Canned tuna (100g) mixed with Greek yogurt (50g), diced celery (50g), and served on whole wheat crackers (6)
  • Total Calories: ~300
  • Protein: ~30g

Snack:

  • Cottage cheese (100g) with apple slices (1 medium) and almonds (10)
  • Total Calories: ~200
  • Protein: ~15g

Dinner:

  • Grilled turkey burger (150g) on whole wheat bun with lettuce, tomato, and avocado
  • Mixed green salad (100g) with balsamic vinaigrette dressing (1 tbsp)
  • Total Calories: ~550
  • Protein: ~30g

Day 3:

Breakfast:

  • Protein smoothie: Whey protein powder (1 scoop), spinach (50g), almond milk (1 cup), and mixed berries (100g)
  • Total Calories: ~250
  • Protein: ~25g

Lunch:

  • Chicken Caesar salad: Grilled chicken breast (150g) on romaine lettuce with Caesar dressing (2 tbsp) and Parmesan cheese (25g)
  • Whole wheat breadstick
  • Total Calories: ~400
  • Protein: ~35g

Snack:

  • Cottage cheese (100g) with pineapple chunks (100g)
  • Total Calories: ~150
  • Protein: ~10g

Dinner:

  • Stir-fried tofu (200g) with mixed vegetables (150g) served over brown rice (1/2 cup)
  • Total Calories: ~500
  • Protein: ~20g

Total Calories per Day: ~1500

These values are approximate and may vary based on specific brands or ingredients used. Adjust portion sizes as needed to meet your individual calorie and macronutrient requirement's.

GROCERY LIST

Proteins:

  • Eggs (1 dozen)
  • Chicken breast (600g)
  • Salmon fillet (300g)
  • Canned tuna (200g)
  • Cottage cheese (600g)
  • Greek yogurt (600g)
  • Turkey burger patties (300g)
  • Tofu (200g)
  • Whey protein powder (1 container)

Dairy/Dairy Alternatives:

  • Almond milk (1L)
  • Feta cheese (50g)
  • Parmesan cheese (25g)

Fruits:

  • Mixed berries (200g)
  • Banana (3)
  • Apple (2)
  • Pineapple chunks (200g)

Vegetables:

  • Spinach (100g)
  • Broccoli (200g)
  • Asparagus (100g)
  • Cucumber (100g)
  • Cherry tomatoes (100g)
  • Celery (100g)
  • Lettuce (for salads)

Grains/Carbohydrates:

  • Whole wheat bread (1 loaf)
  • Whole wheat toast (6 slices)
  • Quinoa (1 cup)
  • Sweet potatoes (300g)
  • Whole wheat crackers (1 box)
  • Whole wheat bun (4)
  • Brown rice (1 cup)
  • Whole wheat breadstick (1)

Nuts/Seeds:

  • Almonds (50g)

Other:

  • Honey
  • Balsamic vinaigrette dressing
  • Avocado (2)
  • Mixed greens (for salads)