spicy jerk shrimp and pineapple on a sheet pan
Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier. Adding in protein to each meal and snack helps make it possible to eat fewer calories while still staying satisfied and full. In this 1,500-calorie meal plan, high-protein foods (like salmon, chicken, edamame, eggs and chickpeas) fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day. Don’t Miss: 1,500-Calorie Meal-Prep Plan for Weight Loss Deliciously prepared and paired with other healthy foods to keep things balanced (like vegetables, fruits, whole grains and healthy fats), these tasty meals and snacks come together to create a weekly meal plan for weight loss that will actually keep you feeling full and satisfied all day long-not starved. Don’t miss the helpful meal-prep notes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead. How to Meal-Prep for Your Week of Meals: Make the Mediterranean Chicken Quinoa Bowl and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5.Hard-boil and refrigerate 2 eggs to have for breakfast in the Egg Salad Avocado Toast recipe on Days 4 and 5. Day 1 4552595.jpg Breakfast (407 calories, 33 g protein) 1 serving Broccoli & Parmesan Cheese Omelet A.M. Snack (101 calories, 1 g protein) 1 medium pear Lunch (402 calories, 16 g protein) 1 serving Butternut Squash Soup with Avocado & Chickpeas P.M. Snack (142 calories, 9 g protein) 1 kiwi1 cups edamame (in pods), sprinkled with coarse sea salt to taste Dinner (432 calories, 29 g protein) 1 serving Citrus Poached Salmon with Asparagus1 cup Easy Brown Rice Meal-Prep Tip: Consider making a double batch of Easy Brown Rice so you’ll have enough to have for dinner on Day 2. Freeze any leftovers for up to 6 months. Daily Totals: 1,485 calories, 87 g protein, 187 g carbohydrates, 32 g fiber, 45 g fat, 1,874 mg sodium Day 2 veggies and rice in bowls with a side of fresh spinach Breakfast (307 calories, 27 g protein) 1 cup raspberries1 cup nonfat plain Greek yogurt2 tsp. maple syrup2 Tbsp. sliced almonds A.M. Snack (84 calories, 2 g protein) 2 kiwis Lunch (519 calories, 34 g protein) 1 serving Mediterranean Chicken Quinoa Bowl P.M. Snack (30 calories, 1 g protein) 1 plum Dinner (544 calories, 14 g protein) 1 serving Vegan Coconut Chickpea Curry1 small (4-inch) whole-wheat pita round Daily Totals: 1,484 calories, 77 g protein, 177 g carbohydrates, 32 g fiber, 54 g fat, 1,496 mg sodium Day 3 plate of delicious-looking high-protein meal Breakfast (307 calories, 27 g protein) 1 cup raspberries1 cup nonfat plain Greek yogurt2 tsp. maple syrup2 Tbsp. sliced almonds A.M. Snack (101 calories, 1 g protein) 1 medium pear Lunch (519 calories, 34 g protein) 1 serving Mediterranean Chicken Quinoa Bowl P.M. Snack (112 calories, 2 g protein) 1/2 cup raspberries1 Tbsp. dark chocolate chips Dinner (473 calories, 30 g protein) 1 serving Asian Beef Noodle Bowl topped with 3 Tbsp. salted peanuts, chopped Daily Totals: 1,512 calories, 93 g protein, 145 g carbohydrates, 30 g fiber, 65 g fat, 1,353 mg sodium Day 4 spicy jerk shrimp and pineapple on a sheet pan Breakfast (292 calories, 12 g protein) 1 serving Egg Salad Avocado Toast1 medium orange A.M. Snack (164 calories, 19 g protein) 1 cup raspberries3/4 cup nonfat plain Greek yogurt Lunch (519 calories, 34 g protein) 1 serving Mediterranean Chicken Quinoa Bowl P.M. Snack (30 calories, 1 g protein) 1 plum Dinner (500 calories, 37 g protein) 1 serving Spicy Jerk Shrimp served with an extra 2/3 cup Easy Brown Rice Daily Totals: 1,505 calories, 102 g protein, 160 g carbohydrates, 28 g fiber, 52 g fat, 1,568 mg sodium Day 5 Mediterranean Chicken Quinoa Bowl Breakfast (292 calories, 12 g protein) 1 serving Egg Salad Avocado Toast1 medium orange A.M. Snack (101 calories, 1 g protein) 1 medium pear Lunch (519 calories, 34 g protein) 1 serving Mediterranean Chicken Quinoa Bowl P.M. Snack (64 calories, 1 g protein) 1 cup raspberries Dinner (508 calories, 28 g protein) 1 serving Zucchini Parmesan2 cup mixed greens topped with 2 Tbsp. Easy Red-Wine Vinaigrette Daily Totals: 1,485 calories, 76 g protein, 132 g carbohydrates, 34 g fiber, 76 g fat, 1,955 mg sodium Day 6 Garlic-Lime Pork with Farro & Spinach Breakfast (274 calories, 26 g protein) 1 cup raspberries1 cup nonfat plain Greek yogurt2 tsp. maple syrup1 Tbsp. sliced almonds A.M. Snack (166 calories, 7 g protein) 1/4 cup (1 oz.) salted peanuts Lunch (387 calories, 14 g protein) 1 serving Veggie & Hummus Sandwich1 medium orange P.M. Snack (100 calories, 8 g protein) 1 cups edamame (in pods), sprinkled with coarse sea salt to taste Dinner (416 calories, 41 g protein) 1 serving Garlic-Lime Pork with Farro & Spinach2 servings Tangy Broccoli with Almonds Evening Snack (160 calories, 2 g protein) 2 Tbsp. dark chocolate chips Daily Totals: 1,502 calories, 97 g protein, 156 g carbohydrates, 41 g fiber, 60 g fat, 1,393 mg sodium Day 7 Salmon Tacos with Pineapple Salsa Breakfast (388 calories, 15 g protein) 2 servings Two-Ingredient Banana Pancakes1/2 cup raspberries2 Tbsp. maple syrup A.M. Snack (130 calories, 13 g protein) 1/2 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds1 plum, chopped Lunch (325 calories, 18 g protein) 1 serving Green Salad with Edamame & Beets P.M. Snack (151 calories, 5 g protein) 1 slice whole-wheat bread, toasted1/4 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper. Dinner (503 calories, 28 calories) 1 serving Salmon Tacos with Pineapple Salsa with 1/4 of an avocado, sliced1 serving Broiled Mango to enjoy after dinner Daily Totals: 1,498 calories, 79 g protein, 177 g carbohydrates, 36 g fiber, 56 g fat, 1,821 mg sodium. WATCH: How to Make Spicy Jerk Shrimp 1,500-Calorie Meal Plan to Lose WeightSimple 30-Day Meal Plan to Lose Weight: 1,200 CaloriesHow To Meal Prep a Week of High-Protein Lunched in 30 Minutes14-Day Clean-Eating Meal Plan: 1,500 Calories
spicy jerk shrimp and pineapple on a sheet pan
spicy jerk shrimp and pineapple on a sheet pan
spicy jerk shrimp and pineapple on a sheet pan
Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged, keeps your immune system in tip-top shape and helps you to feel full and satisfied after a meal, making weight loss easier. Adding in protein to each meal and snack helps make it possible to eat fewer calories while still staying satisfied and full. In this 1,500-calorie meal plan, high-protein foods (like salmon, chicken, edamame, eggs and chickpeas) fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day.
Don’t Miss: 1,500-Calorie Meal-Prep Plan for Weight Loss
Deliciously prepared and paired with other healthy foods to keep things balanced (like vegetables, fruits, whole grains and healthy fats), these tasty meals and snacks come together to create a weekly meal plan for weight loss that will actually keep you feeling full and satisfied all day long-not starved. Don’t miss the helpful meal-prep notes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead.
How to Meal-Prep for Your Week of Meals:
Make the Mediterranean Chicken Quinoa Bowl and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5.Hard-boil and refrigerate 2 eggs to have for breakfast in the Egg Salad Avocado Toast recipe on Days 4 and 5.
Day 1
4552595.jpg
Breakfast (407 calories, 33 g protein)
1 serving Broccoli & Parmesan Cheese Omelet
A.M. Snack (101 calories, 1 g protein)
1 medium pear
Lunch (402 calories, 16 g protein)
1 serving Butternut Squash Soup with Avocado & Chickpeas
P.M. Snack (142 calories, 9 g protein)
1 kiwi1 cups edamame (in pods), sprinkled with coarse sea salt to taste
Dinner (432 calories, 29 g protein)
1 serving Citrus Poached Salmon with Asparagus1 cup Easy Brown Rice
Meal-Prep Tip: Consider making a double batch of Easy Brown Rice so you’ll have enough to have for dinner on Day 2. Freeze any leftovers for up to 6 months.
Daily Totals: 1,485 calories, 87 g protein, 187 g carbohydrates, 32 g fiber, 45 g fat, 1,874 mg sodium
Day 2
veggies and rice in bowls with a side of fresh spinach
Breakfast (307 calories, 27 g protein)
1 cup raspberries1 cup nonfat plain Greek yogurt2 tsp. maple syrup2 Tbsp. sliced almonds
A.M. Snack (84 calories, 2 g protein)
2 kiwis
Lunch (519 calories, 34 g protein)
1 serving Mediterranean Chicken Quinoa Bowl
P.M. Snack (30 calories, 1 g protein)
1 plum
Dinner (544 calories, 14 g protein)
1 serving Vegan Coconut Chickpea Curry1 small (4-inch) whole-wheat pita round
Daily Totals: 1,484 calories, 77 g protein, 177 g carbohydrates, 32 g fiber, 54 g fat, 1,496 mg sodium
Day 3
plate of delicious-looking high-protein meal
A.M. Snack (101 calories, 1 g protein)
P.M. Snack (112 calories, 2 g protein)
1/2 cup raspberries1 Tbsp. dark chocolate chips
Dinner (473 calories, 30 g protein)
1 serving Asian Beef Noodle Bowl topped with 3 Tbsp. salted peanuts, chopped
Daily Totals: 1,512 calories, 93 g protein, 145 g carbohydrates, 30 g fiber, 65 g fat, 1,353 mg sodium
Day 4
Breakfast (292 calories, 12 g protein)
1 serving Egg Salad Avocado Toast1 medium orange
A.M. Snack (164 calories, 19 g protein)
1 cup raspberries3/4 cup nonfat plain Greek yogurt
Dinner (500 calories, 37 g protein)
1 serving Spicy Jerk Shrimp served with an extra 2/3 cup Easy Brown Rice
Daily Totals: 1,505 calories, 102 g protein, 160 g carbohydrates, 28 g fiber, 52 g fat, 1,568 mg sodium
Day 5
Mediterranean Chicken Quinoa Bowl
P.M. Snack (64 calories, 1 g protein)
1 cup raspberries
Dinner (508 calories, 28 g protein)
1 serving Zucchini Parmesan2 cup mixed greens topped with 2 Tbsp. Easy Red-Wine Vinaigrette
Daily Totals: 1,485 calories, 76 g protein, 132 g carbohydrates, 34 g fiber, 76 g fat, 1,955 mg sodium
Day 6
Garlic-Lime Pork with Farro & Spinach
Breakfast (274 calories, 26 g protein)
1 cup raspberries1 cup nonfat plain Greek yogurt2 tsp. maple syrup1 Tbsp. sliced almonds
A.M. Snack (166 calories, 7 g protein)
1/4 cup (1 oz.) salted peanuts
Lunch (387 calories, 14 g protein)
1 serving Veggie & Hummus Sandwich1 medium orange
P.M. Snack (100 calories, 8 g protein)
1 cups edamame (in pods), sprinkled with coarse sea salt to taste
Dinner (416 calories, 41 g protein)
1 serving Garlic-Lime Pork with Farro & Spinach2 servings Tangy Broccoli with Almonds
Evening Snack (160 calories, 2 g protein)
2 Tbsp. dark chocolate chips
Daily Totals: 1,502 calories, 97 g protein, 156 g carbohydrates, 41 g fiber, 60 g fat, 1,393 mg sodium
Day 7
Salmon Tacos with Pineapple Salsa
Breakfast (388 calories, 15 g protein)
2 servings Two-Ingredient Banana Pancakes1/2 cup raspberries2 Tbsp. maple syrup
A.M. Snack (130 calories, 13 g protein)
1/2 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds1 plum, chopped
Lunch (325 calories, 18 g protein)
1 serving Green Salad with Edamame & Beets
P.M. Snack (151 calories, 5 g protein)
1 slice whole-wheat bread, toasted1/4 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.
Dinner (503 calories, 28 calories)
1 serving Salmon Tacos with Pineapple Salsa with 1/4 of an avocado, sliced1 serving Broiled Mango to enjoy after dinner
Daily Totals: 1,498 calories, 79 g protein, 177 g carbohydrates, 36 g fiber, 56 g fat, 1,821 mg sodium.
WATCH: How to Make Spicy Jerk Shrimp
1,500-Calorie Meal Plan to Lose WeightSimple 30-Day Meal Plan to Lose Weight: 1,200 CaloriesHow To Meal Prep a Week of High-Protein Lunched in 30 Minutes14-Day Clean-Eating Meal Plan: 1,500 Calories
4552595.jpg
4552595.jpg
veggies and rice in bowls with a side of fresh spinach
veggies and rice in bowls with a side of fresh spinach
plate of delicious-looking high-protein meal
plate of delicious-looking high-protein meal
Mediterranean Chicken Quinoa Bowl
Mediterranean Chicken Quinoa Bowl
Garlic-Lime Pork with Farro & Spinach
Garlic-Lime Pork with Farro & Spinach
Salmon Tacos with Pineapple Salsa
Salmon Tacos with Pineapple Salsa
