🍽 Meal Plan 1
Here's a suggestion for a high-protein, around 1500-calorie meal plan tailored to someone who exercises regularly and wants to lose weight. Here's a suggestion for a high-protein, 1500-calorie meal plan tailored to anyone who exercises regularly and wants to shed pounds.
Please note that individual dietary needs can vary significantly.
Breakfast:
Scrambled eggs (2 large eggs) with spinach (1/2 cup) - 180 calories, 16g protein
Whole grain toast (1 slice) - 100 calories, 4g protein
Morning Snack:
Greek yogurt (1/2 cup, non-fat) with 1/2 tbsp honey - 115 calories, 10g protein
1 cup of blueberries - 85 calories, 1g protein
Lunch:
Grilled chicken salad: 2 oz chicken breast, 2 cups mixed greens, cherry tomatoes, cucumber, 1 tbsp vinaigrette - 250 calories, 22g protein
Afternoon Snack:
Protein shake: 1 scoop protein powder mixed with water or unsweetened almond milk - 120 calories, 20g protein
A handful of almonds (1 oz) - 160 calories, 6g protein
Dinner:
Salmon (3 oz) cooked with olive oil (1/2 tsp) - 200 calories, 26g protein
Steamed broccoli (1 cup) - 55 calories, 4g protein
Evening Snack:
Cottage cheese (1/2 cup, low-fat) - 100 calories, 14g protein
Daily Totals:
~1365 calories
123g protein
You have room for two snacks or additions of your choice, keeping in mind to aim for high-protein, low-calorie options. Here are a few suggestions:
10 almonds - 70 calories, 3g protein
1 small apple - 80 calories, 0g protein
1 medium banana - 105 calories, 1g protein
1 slice of whole grain bread - 100 calories, 4g protein
1 boiled egg - 70 calories, 6g protein
Remember, these are general suggestions and can be adjusted
to fit personal preferences and nutritional needs. Make sure to consult with a registered dietitian or a healthcare provider for the most tailored advice if you have any medical conditions or restrictions.
Also, hydration is very important when exercising regularly, so make sure you're drinking plenty of water throughout the day.
-Coach Kellie