Here’s a simple 1,500-calorie high-protein meal plan designed for weight loss. This plan focuses on lean protein sources, healthy fats, and complex carbs to keep you full and satisfied throughout the day.
The meals can be adjusted to suit your taste preferences.
Day’s Overview:
Total Calories: ~1,500 kcal
Protein: ~120-140g
Carbs: ~130-150g
Fats: ~45-50g
Breakfast: Scrambled Eggs with Veggies & Toast
Ingredients:
3 large eggs (210 kcal, 18g protein)
1 cup spinach (7 kcal, 1g protein)
1 small tomato, diced (22 kcal, 1g protein)
1 tsp olive oil for cooking (40 kcal, 4.5g fat)
1 slice whole-grain bread (80 kcal, 3g protein)
1 tsp butter or ghee (optional, 35 kcal)
Total Calories: 394 kcal
Protein: ~23g
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Snack: Greek Yogurt with Berries & Chia Seeds
Ingredients:
1 cup plain Greek yogurt (100 kcal, 18g protein)
½ cup mixed berries (blueberries, strawberries, etc.) (40 kcal, 1g protein)
1 tbsp chia seeds (60 kcal, 2g protein)
Total Calories: 200 kcal
Protein: ~21g
Lunch: Grilled Chicken Salad
Ingredients:
4 oz skinless chicken breast (180 kcal, 30g protein)
2 cups mixed greens (lettuce, spinach, etc.) (10 kcal, 1g protein)
½ cup cherry tomatoes (15 kcal, 1g protein)
1 tbsp olive oil (for dressing) (120 kcal, 14g fat)
1 tbsp balsamic vinegar (14 kcal)
1 tbsp pumpkin seeds (45 kcal, 2g protein)
Total Calories: 384 kcal
Protein: ~34g
Snack: Apple with Almond Butter
Ingredients:
1 medium apple (95 kcal, 0.5g protein)
1 tbsp almond butter (98 kcal, 4g protein)
Total Calories: 193 kcal
Protein: ~4.5g
Dinner: Baked Salmon with Quinoa & Steamed Broccoli
Ingredients:
4 oz salmon (230 kcal, 22g protein)
½ cup cooked quinoa (110 kcal, 4g protein)
1 cup steamed broccoli (55 kcal, 5g protein)
1 tsp olive oil for cooking (40 kcal, 4.5g fat)
Total Calories: 435 kcal
Protein: ~31g
Summary of Macronutrients for the Day:
Total Calories: ~1,500 kcal
Total Protein: ~120-140g
Total Carbs: ~130-150g
Total Fats: ~45-50g
Key Tips for the Meal Plan:
Protein: This meal plan focuses on lean, high-protein sources like chicken breast, Greek yogurt, salmon, and eggs. These will help keep you full while promoting muscle maintenance and fat loss.
Healthy Fats: Including fats from olive oil, nuts, and salmon will help with satiety and overall health.
Complex Carbs: Whole grains, fruits, and vegetables provide fiber, vitamins, and minerals.
Meal Timing: You can split these meals however you prefer, but maintaining a balance of protein in each meal will keep you energized and support muscle retention.
Water: Drink plenty of water throughout the day to stay hydrated, and you can also include unsweetened tea or coffee.
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