1500 Cal Meal Preppers' Example Day

Join Best Body
monday
Day Total Calories
1508
0
(1508 calories remainingover target)
Day Total Macros
161g
Carbs
149g
Protein
30g
Fat
Fiber
31g
Added Sugar
9g
breakfast @ 8:00 am
Edit Meal
Swaps

Turkey Sweet Potato Breakfast Bowls

Starch
350 calories (350 calories per serving)
44g
Carbs
44g
Protein
1g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground Turkey, 99% lean, raw – 165 calories
4½ oz Tempeh – 210 calories
1 Potato, sweet, medium, 5 inches – 112 calories
½ Bell pepper, yellow, large – 25 calories
½ Onion, yellow – 28 calories
½ tsp Taco seasoning – 0 calories
⅛ tsp Garlic salt – 0 calories
¼ cup Fresh Salsa (Pico de Gallo) – 20 calories

Directions

  1. Preheat oven to 400°F.
  2. Dice sweet potato. Line pieces on a baking sheet with parchment paper. Bake for 25-35 minutes, or until potatoes have cooked through.
  3. Dice pepper & onion. Stir fry turkey, pepper, & onion on medium heat until cooked through. Add in taco seasoning & garlic salt.
  4. Combine potatoes & turkey mixture in a container or bowl. Top with fresh salsa.
  5. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
lunch @ 12:30 pm
Edit Meal
Swaps

Tzatziki Bowl in a Pita

Starch
487 calories (487 calories per serving)
52g
Carbs
53g
Protein
7g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 cup Beans & legumes, Cannellini (white kidney beans), cooked – 190 calories
6 Tbsp Tzatziki sauce – 105 calories
4 Tbsp Hummus (Tbsp) – 100 calories
1 Cucumber, medium – 42 calories
1 Bell pepper, yellow, large – 50 calories
⅛ tsp Garlic salt – 0 calories
½ Pita bread – 100 calories

Directions

  1. Dice veggies & chicken (chicken on a separate cutting board).
  2. Spray a pan with an oil spray, stir fry chicken until cooked through.
  3. Combine all foods in a bowl and mix.
  4. Add into pita half, eat the rest on its own separately.
  5. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free
View
snack
Edit Meal
Swaps

Vanilla Parfait

Fruit
331 calories (331 calories per serving)
36g
Carbs
20g
Protein
15g
Fat
Fiber
11g
Added Sugar
9g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
¾ Yogurt, plain, 2%, dairy-free, from tub – 113 calories
1 cup Strawberries, fresh – 50 calories
1⅔ Tbsp Chocolate chips, extra dark (Tbsp) – 133 calories
1⅔ Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 133 calories
½ tsp Vanilla – 0 calories
1 tsp Honey – 20 calories

Directions

  1. Dice strawberries.
  2. Mix vanilla & honey together.
  3. Top yogurt with strawberries & chocolate when ready to eat.
  4. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free
View
dinner @ 7:30 pm
Edit Meal
Swaps

Zucchini Cauli Rice Taco Skillet

Starch
343 calories (343 calories per serving)
33g
Carbs
36g
Protein
8g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
4 oz Tempeh – 182 calories
¾ cup Cauliflower rice, frozen – 20 calories
1 Zucchini, medium – 33 calories
½ cup Corn, canned – 63 calories
¼ cup Beans & legumes, black beans, cooked – 57 calories
½ tsp Taco seasoning – 0 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Dice zucchini.
  2. Spray a pan with an oil spray, stir fry all ingredients mixing occasionally until everything has cooked through & any water has evaporated.
  3. Top with seasonings, mix in.
  4. Enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1510
163g
Carbs
151g
Protein
31g
Fat
Fiber
32g
Added Sugar
9g
Swaps

Turkey Sweet Potato Breakfast Bowls

Starch
350 calories (350 calories per serving)
44g
Carbs
44g
Protein
1g
Fat
Fiber
7g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground Turkey, 99% lean, raw – 165 calories
4½ oz Tempeh – 210 calories
1 Potato, sweet, medium, 5 inches – 112 calories
½ Bell pepper, yellow, large – 25 calories
½ Onion, yellow – 28 calories
½ tsp Taco seasoning – 0 calories
⅛ tsp Garlic salt – 0 calories
¼ cup Fresh Salsa (Pico de Gallo) – 20 calories

Directions

  1. Preheat oven to 400°F.
  2. Dice sweet potato. Line pieces on a baking sheet with parchment paper. Bake for 25-35 minutes, or until potatoes have cooked through.
  3. Dice pepper & onion. Stir fry turkey, pepper, & onion on medium heat until cooked through. Add in taco seasoning & garlic salt.
  4. Combine potatoes & turkey mixture in a container or bowl. Top with fresh salsa.
  5. Enjoy!
Recipe Details
View
Swaps

Tzatziki Bowl in a Pita

Starch
487 calories (487 calories per serving)
52g
Carbs
53g
Protein
7g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories
1 cup Beans & legumes, Cannellini (white kidney beans), cooked – 190 calories
6 Tbsp Tzatziki sauce – 105 calories
4 Tbsp Hummus (Tbsp) – 100 calories
1 Cucumber, medium – 42 calories
1 Bell pepper, yellow, large – 50 calories
⅛ tsp Garlic salt – 0 calories
½ Pita bread – 100 calories

Directions

  1. Dice veggies & chicken (chicken on a separate cutting board).
  2. Spray a pan with an oil spray, stir fry chicken until cooked through.
  3. Combine all foods in a bowl and mix.
  4. Add into pita half, eat the rest on its own separately.
  5. Enjoy!

Following LOW-FODMAP? Omit garlic, onion, and/or use a gluten-alternative grain e.g. gluten-free bread

Recipe Details
View
Swaps

Vanilla Parfait

Fruit
331 calories (331 calories per serving)
36g
Carbs
20g
Protein
15g
Fat
Fiber
11g
Added Sugar
9g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
¾ Yogurt, plain, 2%, dairy-free, from tub – 113 calories
1 cup Strawberries, fresh – 50 calories
1⅔ Tbsp Chocolate chips, extra dark (Tbsp) – 133 calories
1⅔ Tbsp Chocolate chips, semisweet, dairy-free (Tbsp) – 133 calories
½ tsp Vanilla – 0 calories
1 tsp Honey – 20 calories

Directions

  1. Dice strawberries.
  2. Mix vanilla & honey together.
  3. Top yogurt with strawberries & chocolate when ready to eat.
  4. Enjoy!
Recipe Details
View
Swaps

Zucchini Cauli Rice Taco Skillet

Starch
343 calories (343 calories per serving)
33g
Carbs
36g
Protein
8g
Fat
Fiber
10g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
4 oz Tempeh – 182 calories
¾ cup Cauliflower rice, frozen – 20 calories
1 Zucchini, medium – 33 calories
½ cup Corn, canned – 63 calories
¼ cup Beans & legumes, black beans, cooked – 57 calories
½ tsp Taco seasoning – 0 calories
⅛ tsp Garlic salt – 0 calories

Directions

  1. Dice zucchini.
  2. Spray a pan with an oil spray, stir fry all ingredients mixing occasionally until everything has cooked through & any water has evaporated.
  3. Top with seasonings, mix in.
  4. Enjoy!
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
Frozen
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
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.
Copyright © 2026 CollegeNutritionist.com and Rachel Paul Nutrition LLC. All rights reserved. College Nutritionist (Rachel Paul Nutrition LLC) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. College Nutritionist and Rachel Paul Nutrition LLC are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. I present testimonials and insights about other people’s experiences with my website for purposes of illustration only. The testimonials, examples, and photos used are of actual clients. They are not intended to represent or guarantee that current or future clients will achieve the same or similar results; rather, these testimonials represent what is possible for illustrative purposes only. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.