1500 Calories Example Meal Plan
monday
Day Total Calories
Day Total Macros
103g
Carbs
109g
Protein
68g
Fat
Fiber
28g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Tortilla, whole wheat or corn, small - 70 calories
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
¼ cup Salsa - 16 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap cheese for avocado.
- Spray a pan with an oil spray.
- Crack eggs in a bowl, whisk with a fork.
- Add eggs, cheese, and seasonings into pan.
- Scramble eggs with a wooden spoon on low heat until cooked through.
- Add to half of tortilla.
- Fold tortilla over & continue cooking on stove top until cooked through.
- Dip into salsa.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
lunch @ 12:30 pm
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Ingredients
1¼ cups Beans & legumes, black beans, cooked - 285 calories
1 cup Romaine lettuce - 8 calories
½ cup Cauliflower rice, raw (already riced) - 19 calories
½ Avocado, small - 117 calories
¼ cup Tomatoes, grape - 8 calories
⅛ Onion, red - 6 calories
1 Lime (half) - 0 calories
1 Tbsp Cilantro - 0 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ground beef for more black beans in Step 6, skipping the ground beef prep.
Swap cheese for more avocado.
- Spray a pan with an oil spray.
- Stir fry ground beef and cauliflower rice until both have cooked through, add in taco seasoning and garlic salt.
- Chop up lettuce and cilantro.
- Dice grape tomatoes, avocado, and red onion.
- Mix grape tomatoes, avocado, red onion, and cilantro with lime juice and more garlic salt.
- Make your bowl with all your ingredients.
- Enjoy!
- Optional: top with ranch or balsamic vinegar dressing when ready to eat (not included in calories/nutrition facts).
snack
Edit Meal
Ingredients
1 Apple, small - 77 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Squash, spaghetti - 90 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 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
Swap chicken for pressed and cubed tofu in Step 6. Sauté tofu along with the zucchini and bell pepper for 7–8 minutes, or until lightly browned, then proceed as directed.
- Preheat oven to 400 degrees.
- Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- 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.
- Combine all ingredients and enjoy!
- 1/2 spaghetti squash = about 2 cups spaghetti squash.
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
Ingredients
1 Tortilla, whole wheat or corn, small - 70 calories
2 Egg, large - 144 calories
½ Avocado, small - 117 calories
¼ cup Salsa - 16 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Salt - 0 calories
Directions
Swap cheese for avocado.
- Spray a pan with an oil spray.
- Crack eggs in a bowl, whisk with a fork.
- Add eggs, cheese, and seasonings into pan.
- Scramble eggs with a wooden spoon on low heat until cooked through.
- Add to half of tortilla.
- Fold tortilla over & continue cooking on stove top until cooked through.
- Dip into salsa.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
Ingredients
1¼ cups Beans & legumes, black beans, cooked - 285 calories
1 cup Romaine lettuce - 8 calories
½ cup Cauliflower rice, raw (already riced) - 19 calories
½ Avocado, small - 117 calories
¼ cup Tomatoes, grape - 8 calories
⅛ Onion, red - 6 calories
1 Lime (half) - 0 calories
1 Tbsp Cilantro - 0 calories
1 tsp Taco seasoning - 5 calories
⅛ tsp Garlic salt - 0 calories
Directions
Swap ground beef for more black beans in Step 6, skipping the ground beef prep.
Swap cheese for more avocado.
- Spray a pan with an oil spray.
- Stir fry ground beef and cauliflower rice until both have cooked through, add in taco seasoning and garlic salt.
- Chop up lettuce and cilantro.
- Dice grape tomatoes, avocado, and red onion.
- Mix grape tomatoes, avocado, red onion, and cilantro with lime juice and more garlic salt.
- Make your bowl with all your ingredients.
- Enjoy!
- Optional: top with ranch or balsamic vinegar dressing when ready to eat (not included in calories/nutrition facts).
Ingredients
1 Apple, small - 77 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
2 cups Squash, spaghetti - 90 calories
½ Zucchini, medium - 17 calories
½ Bell pepper, red, medium - 19 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
Swap chicken for pressed and cubed tofu in Step 6. Sauté tofu along with the zucchini and bell pepper for 7–8 minutes, or until lightly browned, then proceed as directed.
- Preheat oven to 400 degrees.
- Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- 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.
- Combine all ingredients and enjoy!
- 1/2 spaghetti squash = about 2 cups spaghetti squash.
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
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.