1500 Calorie Template
Guidelines:
Breakfast: An easy, grab-and-go option packed with protein and carbs to power me through the morning and keep me full until lunch.
Lunch: Two base options that are high in protein but low enough in calories that they can be combined with other staples to make packable salads, grain bowls, and sandwiches. Also, a few low-cal snacks that can be enjoyed without hesitation.
Dinner: Mix-and-match proteins that can also be assembled in a few different ways throughout the week to create satisfying dinners rich in whole grains and vegetables.
Nutritional Goals: Wholesome, satisfying meals that clock in at a total of 1,500 calories a day or fewer.
MEAL TEMPLATE 1
Breakfast -(Eggs, toast, and fruit) 1 cup Egg whites, 1 egg, 1 ounce cheese, 2 slices bread, and a banana.
547 calories, 41 P/ 58 C/ 14 F
Lunch (Chicken salad) Lettuce, tomato, cucumber, 4 oz chicken, 1 ounce feta cheese, croutons, 2 tablespoons Bolthouse dressing, and sugar-free Jello
391 calories 45 P / 22 C / 9 F
Snack (Protein pudding) 1 scoop ON protein powder, 1 cup almond milk, 0.25 teaspoon xantham gum, 1 Tablespoon sugar-free pudding mix.
180 calories, 25 P / 10 C / 4 F
Dinner (Ground beef and rice) 1 cup peaches, 4 ounce 93% ground beef, 3 ounces mushrooms, 85 grams riced cauliflower, 1/2 cup white rice.
413 calories, 29 P / 54 C / 8 F
MEAL TEMPLATE 2
Breakfast (Eggs, oatmeal, and fruit) 1 cup egg whites, 1 egg, 1 ounce cheese, 1/2 cup blueberries, 1/3 cup oats [dry measurement], sugar free maple syrup
388 calories, 33 P / 35 C / 12 F
Lunch (Chicken wrap and fruit) 1 tortilla, 4 ounces chicken breasts, lettuce, cucumber, tomato, light mayo, and an apple.
425 calories, 40 P / 55 C / 6 F
Snack (Protein pudding) 1 scoop vanilla protein powder, 2/3 cup nonfat plain Greek yogurt, 1 tablespoon peanut butter, sugar free syrup.
315 calories, 46 P / 12 C / 9 F
Dinner (Spaghetti zoodles) 4 ounces 93% ground beef, 1/2 cup spaghetti sauce, 250 g spiralized zucchini, 1 dinner roll.
371 calories, 30 P / 39 C / 12 F
MEAL TEMPLATE 3
Breakfast (Eggs, oatmeal, and fruit) 1/2 cup egg whites, 2/3 cup nonfat Greek yogurt, 1 cup raspberries, 1/3 cup oats [dry measurement], sugar-free maple syrup 313 calories 32 p / 39 C / 3 F
Lunch (Chicken salad) 3 slices turkey bacon, lettuce, tomato, 1/2 cup black beans, 4 ounces chicken, 1/2 ounce feta cheese, 2 tablespoons Bolthouse dressing.
457 calories, 54 P / 29 C / 13 F
Snack (Protein shake) 1 scoop vanilla protein powder, 1 cup almond milk, 170 grams frozen strawberries.
204 calories, 26 P / 17 C / 5 F
Dinner (hamburger and sweet potato fries) 4 ounces beef patty 93% lean, 1 ounce cheese, 1 hamburger bun, lettuce, tomato, 4 ounces broccoli, 100 grams sweet potato. 578 calories, 41 P / 61 C / 20 F {Sweet potato fries recipe here.}