Today I would like to show you a realistic way to eat plenty of delicious food and still stick within a 1500-1800 calorie goal.
A few things to note: this plan is set up for someone trying to lose weight. Women tend to need less calories than men, so men may need more than this even, if they are trying to lose weight. Never eat less than 1200 calories per day.
For your exact calorie goals check out myfitnesspal.com.
This is an example of a routine you could follow to properly nourish and fuel your body through the day. It is best to aim to eat every 2-3 hours.
Scrambled Egg, Veggie and Sweet Potato Hash
• 1 cup frozen pepper and onion strips
• 2 eggs, beaten
• ½ medium sweet potato, diced
• Spices: onion powder, garlic powder, black pepper, crushed red pepper or really anything you like!
Directions: cook sweet potato until soft, add frozen peppers and onions and cook until soft and not liquid remains, add in beaten eggs and scramble. Top with desired spices.
1 hour later-workout for 45-60 minutes
Post workout snack
Tuna packet, apple with 1 tbsp all-natural peanut butter
1 cup watermelon, 1 cup chopped broccoli, 2 tbsp hummus
Chicken salad on a Tumaro’s Wrap with a side of 1 cup carrots and 2 tbsp hummus
To make Chicken Salad
• 1 can cooked chicken
• 1 jalepeno, diced
• 1 pickle, diced
• ¼ cup cilantro, chopped
• ½ red onion, chopped
• Mustard, salt and pepper to taste.
• Recipe makes 2 servings
Mix all ingredients in a bowl.
335 calories for the entire lunch meal, 153 calories per serving of the chicken salad
Mid afternoon snack
3/4 cup oikos triple zero vanilla yogurt, 5 strawberries, ½ tbsp all-natural peanut butter
Sheet Pan Fajitas with ½ cup Brown Rice
To make sheet pan fajitas
• 1 bag frozen peppers and onions strips
• 1 package mushrooms, chopped
• 1 sweet onion, chopped
• 1 lb steak strips
• 1 packet fajita seasoning
• 1 tbsp olive oil
Combine all ingredients in a bowl and mix to coat everything in olive oil and seasoning. Spray a sheet pan with nonstick cooking spray and put contents of bowl on pan. Cook at 400 degrees for 20 minutes or until steak is fully cooked.
Serves 4. 350 calories
425 calories for the entire meal
4 cups-140 calories
Total calories for the day-1693
Remember that this is just and example. Try to follow this meal plan, but instead, you can switch out different proteins, carbs fats, fruits, vegetables etc. to make it your own.
Also, all serving sizes and items can be adjusted to allot for the number of calories that you need each day. Every person is different, and it will take time to adjust to this way of eating, but it can be done with the proper tools!
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