1500 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1500 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 241 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Remove stems, wash and enjoy.
Main: 289 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 296 Cal
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Snack: 276 Cal
- Add to salads, granola, smoothies, or toast.
Snack: 434 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Day 2
Breakfast: 299 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Wash with warm water before eating
Main: 705 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Main: 227 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 40 Cal
- Wash, slice or chop and enjoy.
Snack: 190 Cal
- Pour milk into glass and enjoy.
Day 3
Breakfast: 247 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Main: 193 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 679 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Snack: 360 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
- Dip crackers into hummus and enjoy.
Snack: 40 Cal
- Wash, slice or chop and enjoy.
Day 4
Breakfast: 241 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Remove stems, wash and enjoy.
Main: 495 Cal
- Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
- Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
- Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
- Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
- Remove it from the heat and fold in the macaroni until they are coated with the sauce.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 514 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 214 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 40 Cal
- Wash, slice or chop and enjoy.
Day 5
Breakfast: 207 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Remove stems, wash and enjoy.
Main: 383 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
Main: 519 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Snack: 383 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Wash with warm water before eating
Snack: 40 Cal
- Wash, slice or chop and enjoy.
Day 6
Breakfast: 207 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Remove stems, wash and enjoy.
Main: 287 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 296 Cal
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Snack: 434 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 276 Cal
- Add to salads, granola, smoothies, or toast.
Day 7
Breakfast: 241 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Remove stems, wash and enjoy.
Main: 256 Cal
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Main: 526 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Snack: 276 Cal
- Add to salads, granola, smoothies, or toast.
Snack: 251 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Sausages and Luncheon Meats
Fruits and Fruit Juices
Vegetables and Vegetable Products
Nut and Seed Products
Legumes and Legume Products
Baked Products
Cereal Grains and Pasta
Pork Products
-
Pork Chop (2.09 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Finfish and Shellfish Products
Soups, Sauces, and Gravies
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