1540 Calorie diet and meal plan
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Example 1540 calorie
diet plan
Example 1540 Calorie Meal Plan
151.8g Carbs
36.2g Fat
158.4g Protein
Breakfast
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
1
shake
Oatmeal banana protein shake
546.3 Calories |
48.5g Carbs |
16.9g Fat |
53.7g Protein
|
Oatmeal banana protein shake
scaled to 1 shake
1/2 cup
Oatmeal
60 grams
Whey protein powder
1/2 medium
Banana
1 tbsp
Flaxseed oil
1 1/2 cup
Water
|
Oatmeal banana protein shake
Add everything to a blender with 1 tbsp of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.
|
Lunch
529.5 Calories |
63.0g Carbs |
4.4g Fat |
62.9g Protein
1
serving
Mexican Cottage Cheese Salad
334.5 Calories |
39.4g Carbs |
3.2g Fat |
38.9g Protein
1
serving
Yogurt & Honeydew Melon
194.9 Calories |
23.6g Carbs |
1.1g Fat |
24.0g Protein
|
Mexican Cottage Cheese Salad
scaled to 1 serving
1 cup,
Cottage cheese
1/2 cup
Salsa
1/2 cup
Canned black beans
2 cup shredded
Lettuce
Yogurt & Honeydew Melon
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup, diced
Melons
|
Mexican Cottage Cheese Salad
Mix salsa, cottage cheese, and black beans together well. Serve on top of lettuce and enjoy.
Yogurt & Honeydew Melon
Cut the honeydew into pieces and mix with yogurt. Enjoy!
|
Dinner
469.9 Calories |
40.2g Carbs |
14.9g Fat |
41.8g Protein
1
Sandwich
BBQ Chicken Sandwich
469.9 Calories |
40.2g Carbs |
14.9g Fat |
41.8g Protein
|
BBQ Chicken Sandwich
scaled to 1 Sandwich
1/2 breast
Chicken breast
2 slice
Whole-wheat bread
1 serving 2 tbsp
Barbecue sauce
1 oz
Cheddar cheese
|
BBQ Chicken Sandwich
To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.
|