1500 Calories Example Meal Plan

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Join Best Body
monday
Day Total Calories
1486
0
(1486 calories remainingover target)
Day Total Macros
103g
Carbs
109g
Protein
68g
Fat
Fiber
28g
Added Sugar
—g
breakfast @ 8:00 am
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Egg Quesadilla with Salsa

Starch
340 calories (340 calories per serving)
20g
Carbs
20g
Protein
20g
Fat
Fiber
4g
Added Sugar
—g
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Ingredients

1 Tortilla, whole wheat or corn, small – 70 calories
2 Egg, large – 144 calories
1 oz Cheese, sliced cheese, full fat/regular – 110 calories
½ Avocado, small – 117 calories
¼ cup Salsa – 16 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Salt – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Crack eggs in a bowl, whisk with a fork.
  3. Add eggs, cheese, and seasonings into pan.
  4. Scramble eggs with a wooden spoon on low heat until cooked through.
  5. Add to half of tortilla.
  6. Fold tortilla over & continue cooking on stove top until cooked through.
  7. Dip into salsa.
  8. Gluten-free? Use a gluten-free tortilla, e.g., corn.
Recipe Details
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Dairy-Free
Higher Protein
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lunch @ 12:30 pm
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Taco Bowls

Starch
448 calories (448 calories per serving)
31g
Carbs
40g
Protein
17g
Fat
Fiber
13g
Added Sugar
—g
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Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
1¾ cups Beans & legumes, black beans, cooked – 399 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
1¼ cups Beans & legumes, black beans, cooked – 285 calories
1 cup Romaine lettuce – 8 calories
½ cup Cauliflower rice, raw (already riced) – 19 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
½ Avocado, small – 117 calories
¼ cup Tomatoes, grape – 8 calories
⅛ Onion, red – 6 calories
¼ Avocado, small – 58 calories
1 Lime (half) – 0 calories
1 Tbsp Cilantro – 0 calories
1 tsp Taco seasoning – 5 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Stir fry ground beef & cauliflower rice until both have cooked through, add in taco seasoning & garlic salt.
  3. Chop up lettuce & cilantro.
  4. Dice grape tomatoes, avocado, & red onion.
  5. Mix grape tomatoes, avocado, red onion, and cilantro with lime juice & more garlic salt.
  6. Make your bowl with all your ingredients.
  7. Enjoy!
  8. Optional: top with ranch or balsamic vinegar dressing when ready to eat (not included in calories/nutrition facts).
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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snack
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1 Apple & 2 Tbsp PB

Fruit
265 calories (265 calories per serving)
27g
Carbs
8g
Protein
16g
Fat
Fiber
6g
Added Sugar
—g
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Ingredients

1 Apple, small – 77 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. Slice apple & dip in peanut butter.
  2. Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter.
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
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dinner @ 7:30 pm
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Chicken Primavera Spaghetti Squash

434 calories (434 calories per serving)
27g
Carbs
43g
Protein
15g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Squash, spaghetti – 90 calories
½ Zucchini, medium – 17 calories
½ Bell pepper, red, medium – 19 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Scoop out seeds of spaghetti squash.
  3. Line baking sheet with parchment paper, spray it with an oil spray.
  4. Bake spaghetti squash, cut side faced down, for 35 minutes.
  5. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
  6. While spaghetti squash is baking, cut chicken into small pieces. Spray a pan with an oil spray. Cook chicken pieces, zucchini (chopped) and bell pepper (chopped) for 7-8 minutes, or until chicken has cooked through.
  7. Combine all ingredients and enjoy!
  8. 1/2 spaghetti squash = about 2 cups spaghetti squash.
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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Notes

Each recipe is 1 serving. The grocery list at the bottom is for the entire day.

breakfast

lunch

snack

dinner

monday

Calories
1487
104g
Carbs
110g
Protein
68g
Fat
Fiber
29g
Added Sugar
—g
Swaps

Egg Quesadilla with Salsa

Starch
340 calories (340 calories per serving)
20g
Carbs
20g
Protein
20g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Tortilla, whole wheat or corn, small – 70 calories
2 Egg, large – 144 calories
1 oz Cheese, sliced cheese, full fat/regular – 110 calories
½ Avocado, small – 117 calories
¼ cup Salsa – 16 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Salt – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Crack eggs in a bowl, whisk with a fork.
  3. Add eggs, cheese, and seasonings into pan.
  4. Scramble eggs with a wooden spoon on low heat until cooked through.
  5. Add to half of tortilla.
  6. Fold tortilla over & continue cooking on stove top until cooked through.
  7. Dip into salsa.
  8. Gluten-free? Use a gluten-free tortilla, e.g., corn.
Recipe Details
View
Swaps

Taco Bowls

Starch
448 calories (448 calories per serving)
31g
Carbs
40g
Protein
17g
Fat
Fiber
13g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
1¾ cups Beans & legumes, black beans, cooked – 399 calories
½ cup Beans & legumes, black beans, cooked – 114 calories
1¼ cups Beans & legumes, black beans, cooked – 285 calories
1 cup Romaine lettuce – 8 calories
½ cup Cauliflower rice, raw (already riced) – 19 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
½ Avocado, small – 117 calories
¼ cup Tomatoes, grape – 8 calories
⅛ Onion, red – 6 calories
¼ Avocado, small – 58 calories
1 Lime (half) – 0 calories
1 Tbsp Cilantro – 0 calories
1 tsp Taco seasoning – 5 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Stir fry ground beef & cauliflower rice until both have cooked through, add in taco seasoning & garlic salt.
  3. Chop up lettuce & cilantro.
  4. Dice grape tomatoes, avocado, & red onion.
  5. Mix grape tomatoes, avocado, red onion, and cilantro with lime juice & more garlic salt.
  6. Make your bowl with all your ingredients.
  7. Enjoy!
  8. Optional: top with ranch or balsamic vinegar dressing when ready to eat (not included in calories/nutrition facts).
Recipe Details
View

1 Apple & 2 Tbsp PB

Fruit
265 calories (265 calories per serving)
27g
Carbs
8g
Protein
16g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Apple, small – 77 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories

Directions

  1. Slice apple & dip in peanut butter.
  2. Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter.
Recipe Details
View
Swaps

Chicken Primavera Spaghetti Squash

434 calories (434 calories per serving)
27g
Carbs
43g
Protein
15g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

2 cups Squash, spaghetti – 90 calories
½ Zucchini, medium – 17 calories
½ Bell pepper, red, medium – 19 calories
6 oz Chicken breast, boneless, skinless, raw – 190 calories
8 oz Tofu, extra firm – 190 calories
1 Tbsp Olive oil (Tbsp) – 119 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories

Directions

  1. Preheat oven to 400°F.
  2. Scoop out seeds of spaghetti squash.
  3. Line baking sheet with parchment paper, spray it with an oil spray.
  4. Bake spaghetti squash, cut side faced down, for 35 minutes.
  5. Shred spaghetti squash with a fork when it has cooled down for a few minutes.
  6. While spaghetti squash is baking, cut chicken into small pieces. Spray a pan with an oil spray. Cook chicken pieces, zucchini (chopped) and bell pepper (chopped) for 7-8 minutes, or until chicken has cooked through.
  7. Combine all ingredients and enjoy!
  8. 1/2 spaghetti squash = about 2 cups spaghetti squash.
Recipe Details
View

tuesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

wednesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.
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