Posted by Alyssa Schomaker / Monday, March 25, 2013 / No comments / clean eating , clean eating recipes , meal plans
1500-1800 calorie meal plan
Are you new to clean eating and meal planning? Do you know how many calories you should be consuming in a day? I have created a meal plan for the week that is based off of 1500-1800 calories to get you moving in the right direction. Weight loss is not impossible but, many of us have no idea where to start or what 1500 calories looks like!!
Start here by clicking on the Calorie Calculator to figure out how many calories you should consume in a day to promote healthy weight loss.
Monday:
Breakfast: 4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit.
Snack: 1 scoop vanilla whey protein powder w/water and 1 apple.
Lunch: Blue Cheese Spinach Salad: 1 cup baby spinach+ 1 cup arugala + 2tbsp blue cheese crumbles+ 2 tbsp blueberries + 1 tbsp pecan halves + 6oz grilled chicken (save 3 oz for tomorrow’s lunch) + 1tbsp olive oil and 1 tbsp balsamic vinegar.
Snack: 1 cup plain non fat greek yogurt, 2 tbsp slivered almonds, 1 packet splenda (optional) and a dash of cinnamon.
Dinner: 4 oz broiled salmon with 2 cups steamed spinach and 7 oz sweet potato (save 3 oz for tomorrow’s lunch) plus a dash of cinnamon.
Calories: 1,571
Protein: 139 g
Carbs: 128 g
Fat: 60 g
Tuesday:
Breakfast: Egg n cheese muffin: 4 egg whites, 1 slice cheddar cheese, 1 low calorie whole grain english muffin.
Snack: 1 cup plain nonfat Greek Yogurt with 1 cup grapes.
Lunch: 3 oz leftover grilled chicken, 3 oz leftover sweet potato, 1 cup steamed broccoli and 1 cup strawberries.
Snack: Chocolate Almond protein Shake: blend 1 scoop Shakeology with ⅓ cup unsweetened almond milk, 1 tsp almond extract, ice and water, top with 2 tbsp slivered almonds and 1 tbsp carob chips.
Dinner: 3 oz grilled chicken kebabs with ¾ cup brown rice and 1 cup steamed spinach with greek yogurt and cucumber sauce. (sauce: combine 3 tbsp plain non fat greek yogurt, ¼ diced cucumber, ½ tbsp lemon juice, 1 tsp minced garlic, dash of dill, sea salt and pepper)
Calories: 1540
Protein: 148 g
Carbs: 156 g
Fat: 38 g
Wednesday
Breakfast: Chcolate PB Banana Shake: Blend 1 scoop Shakeology with 1 banana and 1 tbsp all natural pb with 1 tbsp carob chips and ½ cup skim milk ice and water.
Snack: 1 cup low fat cottage cheese and 1 cup sliced pineapple.
Lunch: Turkey Burger: 4 oz grilled ground turkey breast patty plus dijon mustard, grilled onions and peppers, thin whole wheat sandwich bun, ½ cup baby carrots ½ cup celery sticks.
Snack: PB&J Yogurt: 1 cup plain nonfat greek yogurt with 1 tbsp all natural pb and ½ cup sliced strawberries.
Dinner: 7 oz broiled flank steak (save 3 oz for tomorrow) plus ½ cup sauteed mushrooms and onions plus 2 tbsp blue cheese crumbles and ¾ c cooked brown rice and 1 cup steamed broccoli.
Calories 1,650
Protein: 159 g
Carbs: 169g
Fat: 40g
Thursday:
Breakfast: Cranberry Breakfast mug (From Oxygen Magazine)
3 egg whites, 2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ oat flour
2 tbsp almond meal
¼ tsp baking powder
dash of sea salt
1 tbsp dried cranberries
1 tsp maple syrup
Beat egg whites in small bowl, add almond milk, vanilla, and almond extracts and stir.
Combine oat flour, almond meal, baking powder and salt in a large bowl.
Add wet ingredients to dry ingredients and combine until smooth. Add in cranberries.
Pour in a large coffee mug. Microwave for 2 minutes and 20 seconds or until knife inserted in the center comes out clean. Drizzle with maple syrup and serve.
Snack: 1 can tuna plus ¼ c diced avocado and sea salt with pepper to taste and 2 brown rice cakes.
Lunch: 3 oz leftover flank steak plus 4 cups romaine lettuce and ¼ sliced red pepper, ½ cup shredded carrot, 1 tbsp olive oil and 1 tbsp balsamic vinegar.
Snack: 1 cup plain nonfat greek yogurt and 1 pear.
Dinner: 6 oz grilled chicken save 3 oz for tomorrow ¾ cup brown rice and 1 cup steamed asparagus.
Calories: 1705
Protein: 145 g
Carbs: 160 g
Fat: 54 g
Friday:
Breakfast: 4 hard boiled egg whites, ¾ c dry oats cooked in water with a dash of cinnamon and seas salt with 1 tbsp raisins.
Snack: 1 cup plain non fat greek yogurt and 2 tbsp cashews (unsalted & raw).
Lunch: 3 oz leftover grilled chicken with 2 slices whole grain toast, 2 lettuce leaves, 3 slices yellow onion, 1 slice tomato, 1 slice swiss cheese.
Snack: 1 cup low fat cottage cheese and 1 orange.
Dinner: 6 oz broiled tilapia save 3 oz for tomorrow, and juice of ½ lemon and ¾ cup cooked quinoa and 2 cups steamed spinach.
Calories: 1,603
Protein: 146 g
Carbs: 171 g
Fats: 39 g
Saturday
Breakfast: Veggie Omelet: 1 egg, 2 egg whites, ¼ cup sliced mushrooms, ¼ cup diced tomato, ½ cup chopped yellow onion, 1 cup spinach, 1 slice whole grain toast.
Snack: 2 brown rice cakes 1 cup low fat cottage cheese, 2 tbsp all natural peanut butter.
Lunch: 3 oz leftover tilapia, juice of ½ lemon, 1 cup steamed broccoli, 1 ½ cups cooked brown rice and save half for dinner and 1 tbsp olive oil.
Snack: 1 scoop shakeology w/water and 1 apple.
Dinner: Chicken Stir Fry: 3 oz chicken, ½ c each sliced bell pepper, chopped onion, bok choy and snap peas, 2 tbsp bragg liquid aminos, ¾ cup leftover brown rice ¾ tbsp rice vinegar.
Calories: 1,782
Protein: 150 g
Carbs: 178 g
Fat: 55 g
Sunday
Breakfast: Quinoa Parfait: layer ¾ c cooked quinoa, 1 cup plain nonfat greek yogurt, 2 tbsp blueberries, ¼ c sliced strawberries, 2 tbsp raspberries, 2 tbsp chopped walnuts.
Snack: 1 cup plain nonfat greek yogurt and 1 apple.
Lunch: Scrambled egg white pizza
3 egg whites
1 small whole wheat tortilla
1 tsp garlic finely chopped
2 slices tomato
2 tbsp fresh basil, chopped
dash of sea salt and pepper
½ cup shredded skim mozzarella cheese
1 tbsp grated parmesan cheese
Preheat oven to 450 degrees, meanwhile scramble egg whites in a small frying pan. season with salt and pepper. Place whole grain tortilla on a baking tray, spread with garlic evenly on top. Spoon scrambled egg whites over garlic and distribute evenly. Top with basil, tomatoes and cheese. Bake 6 to 8 minutes until cheese is melted. Broil for 1 minute, remove and let stand for 1 minute before slicing!
Snack: strawberry banana shake, blend 1 scoop shakeology w/ ½ cup strawberries, ½ banana, and 1 cup water and ice.
Dinner: 6 oz jumbo shrimp, ½ tsp minced garlic, ¼ c yellow onions, 1 cup sliced zucchini, dash of sea salt and pepper, 1 cup cooked whole wheat pasta and 1 tbsp olive oil.
Start here by clicking on the Calorie Calculator to figure out how many calories you should consume in a day to promote healthy weight loss.
Monday: Breakfast: 4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit.
Snack: 1 scoop vanilla whey protein powder w/water and 1 apple.
Lunch: Blue Cheese Spinach Salad: 1 cup baby spinach+ 1 cup arugala + 2tbsp blue cheese crumbles+ 2 tbsp blueberries + 1 tbsp pecan halves + 6oz grilled chicken (save 3 oz for tomorrow’s lunch) + 1tbsp olive oil and 1 tbsp balsamic vinegar.
Snack: 1 cup plain non fat greek yogurt, 2 tbsp slivered almonds, 1 packet splenda (optional) and a dash of cinnamon.
Dinner: 4 oz broiled salmon with 2 cups steamed spinach and 7 oz sweet potato (save 3 oz for tomorrow’s lunch) plus a dash of cinnamon.
Calories: 1,571
Protein: 139 g
Carbs: 128 g
Fat: 60 g
Tuesday:Breakfast: Egg n cheese muffin: 4 egg whites, 1 slice cheddar cheese, 1 low calorie whole grain english muffin.
Snack: 1 cup plain nonfat Greek Yogurt with 1 cup grapes.
Lunch: 3 oz leftover grilled chicken, 3 oz leftover sweet potato, 1 cup steamed broccoli and 1 cup strawberries.
Snack: Chocolate Almond protein Shake: blend 1 scoop Shakeology with ⅓ cup unsweetened almond milk, 1 tsp almond extract, ice and water, top with 2 tbsp slivered almonds and 1 tbsp carob chips.
Dinner: 3 oz grilled chicken kebabs with ¾ cup brown rice and 1 cup steamed spinach with greek yogurt and cucumber sauce. (sauce: combine 3 tbsp plain non fat greek yogurt, ¼ diced cucumber, ½ tbsp lemon juice, 1 tsp minced garlic, dash of dill, sea salt and pepper)
Calories: 1540
Protein: 148 g
Carbs: 156 g
Fat: 38 g
Wednesday
Breakfast: Chcolate PB Banana Shake: Blend 1 scoop Shakeology with 1 banana and 1 tbsp all natural pb with 1 tbsp carob chips and ½ cup skim milk ice and water.Snack: 1 cup low fat cottage cheese and 1 cup sliced pineapple.
Lunch: Turkey Burger: 4 oz grilled ground turkey breast patty plus dijon mustard, grilled onions and peppers, thin whole wheat sandwich bun, ½ cup baby carrots ½ cup celery sticks.
Snack: PB&J Yogurt: 1 cup plain nonfat greek yogurt with 1 tbsp all natural pb and ½ cup sliced strawberries.
Dinner: 7 oz broiled flank steak (save 3 oz for tomorrow) plus ½ cup sauteed mushrooms and onions plus 2 tbsp blue cheese crumbles and ¾ c cooked brown rice and 1 cup steamed broccoli.
Calories 1,650
Protein: 159 g
Carbs: 169g
Fat: 40g
Thursday:Breakfast: Cranberry Breakfast mug (From Oxygen Magazine)
3 egg whites, 2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ oat flour
2 tbsp almond meal
¼ tsp baking powder
dash of sea salt
1 tbsp dried cranberries
1 tsp maple syrup
Beat egg whites in small bowl, add almond milk, vanilla, and almond extracts and stir.
Combine oat flour, almond meal, baking powder and salt in a large bowl.
Add wet ingredients to dry ingredients and combine until smooth. Add in cranberries.
Pour in a large coffee mug. Microwave for 2 minutes and 20 seconds or until knife inserted in the center comes out clean. Drizzle with maple syrup and serve.
Snack: 1 can tuna plus ¼ c diced avocado and sea salt with pepper to taste and 2 brown rice cakes.
Lunch: 3 oz leftover flank steak plus 4 cups romaine lettuce and ¼ sliced red pepper, ½ cup shredded carrot, 1 tbsp olive oil and 1 tbsp balsamic vinegar.
Snack: 1 cup plain nonfat greek yogurt and 1 pear.
Dinner: 6 oz grilled chicken save 3 oz for tomorrow ¾ cup brown rice and 1 cup steamed asparagus.
Calories: 1705
Protein: 145 g
Carbs: 160 g
Fat: 54 g
Friday:Breakfast: 4 hard boiled egg whites, ¾ c dry oats cooked in water with a dash of cinnamon and seas salt with 1 tbsp raisins.
Snack: 1 cup plain non fat greek yogurt and 2 tbsp cashews (unsalted & raw).
Lunch: 3 oz leftover grilled chicken with 2 slices whole grain toast, 2 lettuce leaves, 3 slices yellow onion, 1 slice tomato, 1 slice swiss cheese.
Snack: 1 cup low fat cottage cheese and 1 orange.
Dinner: 6 oz broiled tilapia save 3 oz for tomorrow, and juice of ½ lemon and ¾ cup cooked quinoa and 2 cups steamed spinach.
Calories: 1,603
Protein: 146 g
Carbs: 171 g
Fats: 39 g
SaturdayBreakfast: Veggie Omelet: 1 egg, 2 egg whites, ¼ cup sliced mushrooms, ¼ cup diced tomato, ½ cup chopped yellow onion, 1 cup spinach, 1 slice whole grain toast.
Snack: 2 brown rice cakes 1 cup low fat cottage cheese, 2 tbsp all natural peanut butter.
Lunch: 3 oz leftover tilapia, juice of ½ lemon, 1 cup steamed broccoli, 1 ½ cups cooked brown rice and save half for dinner and 1 tbsp olive oil.
Snack: 1 scoop shakeology w/water and 1 apple.
Dinner: Chicken Stir Fry: 3 oz chicken, ½ c each sliced bell pepper, chopped onion, bok choy and snap peas, 2 tbsp bragg liquid aminos, ¾ cup leftover brown rice ¾ tbsp rice vinegar.
Calories: 1,782
Protein: 150 g
Carbs: 178 g
Fat: 55 g
Sunday
Snack: 1 cup plain nonfat greek yogurt and 1 apple.
Lunch: Scrambled egg white pizza
3 egg whites
1 small whole wheat tortilla
1 tsp garlic finely chopped
2 slices tomato
2 tbsp fresh basil, chopped
dash of sea salt and pepper
½ cup shredded skim mozzarella cheese
1 tbsp grated parmesan cheese
Preheat oven to 450 degrees, meanwhile scramble egg whites in a small frying pan. season with salt and pepper. Place whole grain tortilla on a baking tray, spread with garlic evenly on top. Spoon scrambled egg whites over garlic and distribute evenly. Top with basil, tomatoes and cheese. Bake 6 to 8 minutes until cheese is melted. Broil for 1 minute, remove and let stand for 1 minute before slicing!
Snack: strawberry banana shake, blend 1 scoop shakeology w/ ½ cup strawberries, ½ banana, and 1 cup water and ice.
Dinner: 6 oz jumbo shrimp, ½ tsp minced garlic, ¼ c yellow onions, 1 cup sliced zucchini, dash of sea salt and pepper, 1 cup cooked whole wheat pasta and 1 tbsp olive oil.
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