1500-Calorie Meal Plan: Recipes & Preparation
This easy-to-follow 1,500-calorie meal plan is designed to provide you with energy and satisfaction while reducing calorie intake, enabling you to lose 0.5 to 1 kilos per week in a healthy manner. With a focus on foods that promote weight loss, this meal plan incorporates high-protein and high-fiber options to help you feel satiated for longer periods of time.
The calorie count for each meal is provided, allowing you the flexibility to make substitutions based on your preferences. By combining this nutritious meal plan with regular physical activity, you'll be on the right path to achieve a healthy weight loss of 0.5 to 1 kilos per week.
Breakfast: 350 -
Oatmeal with Berries and Almonds
Ingredients
- 1/2 cup rolled oats
- 1 cup almond milk or water
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 10 almonds, chopped
- 1 tablespoon honey or maple syrup (optional)
- A pinch of salt
Instructions
- In a small pot, bring almond milk (or water) to a boil.
- Add a pinch of salt and rolled oats to the pot. Reduce heat to a simmer.
- Stir the oats occasionally, and cook for about 5-10 minutes until the oats are soft and have absorbed the liquid.
- While the oats are cooking, chop the almonds and prepare the berries.
- Once the oatmeal is at your desired consistency, remove from heat and pour it into a bowl.
- Top the oatmeal with the mixed berries and chopped almonds.
- Drizzle with honey or maple syrup if desired.
Macros
| Calories |
Protein (g) |
Carbs (g) |
Fiber (g) |
Fat (g) |
| 350 |
10 |
50 |
9 |
15 |
Lunch: 500 -
Grilled Chicken Salad with Avocado Dressing
Ingredients
- 2 boneless, skinless chicken breasts (approximately 100g each)
- 4 cups mixed salad greens
- 1 medium tomato, diced
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1 ripe avocado
- 1/4 cup plain Greek yogurt
- 2 tbsp lime juice
- 2 tbsp cilantro, chopped
- 1 garlic clove
- Salt and pepper to taste
- 1 tbsp olive oil (for grilling)
Instructions
- Preheat your grill to medium-high heat.
- Season the chicken breasts with salt and pepper, then brush them lightly with olive oil.
- Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- While the chicken is grilling, prepare the avocado dressing. Combine the avocado, Greek yogurt, lime juice, cilantro, garlic, and a pinch of salt in a blender. Blend until smooth.
- Let the chicken rest for 5 minutes after grilling, then slice it into strips.
- In a large salad bowl, mix the salad greens, diced tomato, cucumber slices, and red onion.
- Add the grilled chicken strips on top of the salad.
- Drizzle the avocado dressing over the salad before serving.
Macros
| Nutrient |
Amount |
| Calories |
500 |
| Protein |
38g |
| Carbohydrates |
18g |
| Fats |
29g |
| Fiber |
7g |
| Sugars |
5g |
Dinner: 650 -
Baked Salmon with Quinoa and Steamed Vegetables
Ingredients
- 200g salmon fillet
- 1/2 cup quinoa (uncooked)
- 1 cup broccoli florets
- 1 cup diced carrots
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lemon wedges (for garnish)
Instructions
- Preheat your oven to 200°C (400°F).
- Season the salmon fillet with salt and pepper and place it on a baking sheet lined with parchment paper.
- Bake the salmon in the preheated oven for 12-15 minutes, or until it flakes easily with a fork.
- While the salmon is baking, rinse the quinoa under cold water and add it to a saucepan with 1 cup of water. Bring to a boil and then reduce the heat to low. Cover and simmer for 15 minutes, or until all the water has been absorbed.
- Place broccoli and carrots in a steamer basket over a pot of boiling water. Cover and steam for about 5 minutes or until the vegetables are tender.
- Drizzle vegetables with olive oil and season with salt and pepper to taste.
- Fluff the cooked quinoa with a fork and plate it as a base for the salmon and vegetables.
- Place the baked salmon on top of the quinoa and arrange the steamed vegetables around it.
- Garnish with lemon wedges before serving.
Macros
| Nutrient |
Amount |
| Calories |
650 kcal |
| Protein |
45 g |
| Carbohydrates |
39 g |
| Fats |
33 g |
| Fiber |
7 g |
